Alpha-GPC

Tier 3 — weak evidence · Cognition · Acetylcholine · Athletic

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