Alpha-GPC
What it is
A highly bioavailable choline compound that raises acetylcholine, a key memory and focus neurotransmitter. A 2025 review found it outperforms citicoline for dementia outcomes. A 2024 trial showed 630 mg/day meaningfully improved focus. A 2021 Korean study raised stroke concerns but methodology was widely disputed; no RCT has confirmed this. Use with caution if at elevated cardiovascular risk.
Dose
300–600 mg/day for cognition; 600 mg taken 90 min pre-exercise for athletic performance
Time of day & tips
Take in the morning or before exercise. Avoid evening doses — can be stimulating. Take with food or water. If at elevated cardiovascular risk, discuss with your doctor first.
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