What is alpha-GPC good for?
Cognitive health
The specific reason why choline is taken in the form of alpha-GPC is due to its ability to efficiently cross the blood-brain barrier, unlike some other choline formulations, and this is also why it is being investigated in brain conditions such as Alzheimer's disease and dementia. Research has looked at alpha-GPC and cognitive ability in people with these conditions.Alpha-GPC and cognitive function have also been studied outside of these conditions, with improvements in verbal memory, visual memory, verbal learning and executive function reported in a study published in the American Journal of Clinical Nutrition.
Athletic performance & muscle health
Alpha-GPC's role in muscle contraction in particular has resulted in an increased interest in alpha-GPC in the world of sport and exercise, as it is thought that elevated levels of acetylcholine can promote higher strength muscle contraction, and therefore an increase in athletic performance.Research has looked at alpha-GPC supplementation and stamina, muscle strength and overall power output, along with the growth of lean muscle mass and recovery times after exercise. This appears to be due in part to the fact that alpha-GPC increases levels of human growth hormone.
When should I take alpha-GPC?
Alpha-GPC is essentially a choline compound, and choline is known to have potentially stimulating effects, which means that alpha-GPC is best taken in the first half of the day.
Also, alpha-GPC should ideally be taken with a meal, such as breakfast or lunch, in order to maximize absorption and minimize any potential side effects.
If you are taking alpha-GPC around training, it should form part of your pre-workout routine for best results.
What are natural sources of alpha-GPC?
Alpha-GPC is a laboratory-made form of choline rather than something you sit down and eat, and no ordinary food supplies it in a capsule-sized dose. Choline itself is something found in the likes of beef liver, eggs, salmon, cod, chicken, turkey and dairy. That choline arrives with protein and fat rather than as one isolated compound, so a meal that includes meat and eggs gives a broad spread of related substances in moderate amounts. In practice, food sources are a modest intake, and the supplement is a single concentrated compound.
Possible side effects of alpha-GPC
Possible side effects from taking alpha-GPC supplements may include (but are not limited to) the following:
- Diarrhea
- Heartburn
If you are experiencing negative side effects from taking alpha-GPC supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with alpha-GPC
The medicines listed below are the ones most often named in interaction reports for alpha-GPC, but it is by no means a comprehensive list:
- Anticholinergics
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking alpha-GPC supplements.
Can I take alpha-GPC while pregnant or breastfeeding?
Alpha-GPC is a choline-containing compound sold for memory and focus, and even though these are aspects of human health that are critical for a baby's development on paper, alpha-GPC itself has no human pregnancy trials, so food sources of choline are the safer source.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store alpha-GPC?
For optimal shelf life, it is recommended to keep alpha-GPC supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Alpha-GPC data sources & further reading
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