Alpha-glycerylphosphorylcholine C

«Alpha-glycerylphosphorylcholine» — evidence level C. Dosage: 300-600 mg per day; a single dose before training of 300-600 mg. Some studies used doses up to 1000 mg. Source: PMID 37229544, permanent link to the source in the list below.

Alpha-GPC is a choline-containing compound that is a precursor of acetylcholine, a neurotransmitter involved in signal transmission from nerve to muscle and in attention processes. It is assumed that additional choline supports acetylcholine synthesis during intense exercise and thereby affects power and neuromuscular coordination. A possible rise in growth hormone after intake is also discussed. There are almost no direct confirmations in athletes in the source database.

Alpha-glycerylphosphorylcholine capsules, often combined with other nootropics. Powder stability is lower than that of capsules

• Serves as a source of choline for acetylcholine synthesis
• An effect on power and neuromuscular transmission is discussed
• May support attention and subjective alertness

• The evidence base is extremely narrow: one small study on a combined supplement
• The effect on sports performance has not been confirmed by independent work
• Headache, insomnia, nausea and increased salivation are possible
• There are data on increased choline and TMAO levels, which is linked to cardiovascular risk with long-term use

• With other cholinergic agents - summation of the effect and the risk of adverse reactions
• With anticholinergic drugs - mutual weakening of the action
• With caffeine and other stimulants - increased anxiety and insomnia are possible

• Under 18 years: There are no studies in children and adolescents; not recommended
• Pregnancy and lactation: Taking high doses of choline during pregnancy should be agreed with a physician; there are no data on alpha-GPC
• Hypertension - caution, blood pressure fluctuations are possible
• Insomnia and anxiety disorders - intake in the second half of the day is not recommended
• Taking cholinergic drugs - contraindicated without a physician
• Bipolar disorder - theoretical risk of worsening

• Effects of branched chain amino acids, l-citrulline, and alpha-glycerylphosphorylcholine supplementation on exercise performance in trained cyclists: a randomized crossover trial · Harrington RN · Journal of the International Society of Sports Nutrition, 2023 · PMID 37229544

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