α-GPC (alpha-glycerophosphocholine)
Bioavailable choline source with preliminary RCT signal for cognitive function in mild dementia and acute power-output benefit.
Why
Alpha-glycerophosphocholine (α-GPC) is a bioavailable form of choline. The De Jesus Moreno 2003 RCT in Alzheimer-type mild dementia reported significant improvement on the ADAS-Cog at 180 days. A separate small body of work in healthy young adults supports acute power-output gains in athletic contexts (Bellar 2015). Larger and longer-duration trials in dementia have not yet been conducted.
How it works
Direct precursor to acetylcholine in cholinergic neurons, bypasses the rate-limiting choline-uptake step. Also provides glycerophosphate for membrane phospholipid synthesis. Crosses the blood-brain barrier efficiently relative to other choline sources.
Expected onset · Cognitive effects over 3–6 months in dementia trials; acute athletic effects within hours
How to take
Dosage
Cognition: 400 mg three times daily (De Jesus Moreno protocol). Power-output / athletic: 600 mg pre-exercise. Maintenance: 300–600 mg/day.
Timing
With meals; divided 2–3 times daily for cognitive use
On the label
Stated α-GPC content per dose (often labelled by total weight; 50% α-GPC is common). Distinct from CDP-choline (citicoline), different molecule.
Ideal for
Older adults with mild cognitive complaints exploring choline-pathway support; athletes interested in acute performance adjuncts.
Safety
Evidence
De Jesus Moreno 2003 RCT (n=261 mild-moderate Alzheimer dementia): α-GPC 400 mg three times daily for 180 days significantly improved ADAS-Cog and Mini Mental State scores vs placebo. Preliminary evidence, no Cochrane review, EMA HMPC monograph or EFSA-authorised health claim covers this indication; cited RCTs are small or in non-tier-1 journals. Useful as honest reference rather than evidence-grade recommendation.
Preliminary evidence, no Cochrane review, EMA HMPC monograph or EFSA-authorised health claim covers this indication; cited RCTs are small or in non-tier-1 journals. Useful as honest reference rather than evidence-grade recommendation.
- De Jesus Moreno, Clin Ther 2003, cognitive improvement in mild to moderate Alzheimer dementia after treatment with the acetylcholine precursor choline alfoscerate (RCT, n=261)
- Bellar et al., J Int Soc Sports Nutr 2015, the effect of 6 days of alpha glycerylphosphorylcholine on isometric strength (RCT)
Where to get it
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