You might have heard of alpha-GPC in sports enthusiast circles as a nutrient that supports workouts, but what is alpha-GPC and why is it good for you? Alpha-GPC is more than just a performance supplement; it plays a critical role in brain and neurological function.

But, before we examine how this might work, let’s answer the question: what is alpha-GPC? Alpha-GPC is short for alpha-glycerylphosphorylcholine – quite a mouthful and why we will continue to refer to it as alpha-GPC. Alpha-GPC is also referred to as choline alphoscerate in some studies.

So, what does alpha-GPC do in the body? Alpha-GPC is a choline-containing molecule that acts in the body as a precursor to the neurotransmitter acetylcholine. It also provides precursor materials for phospholipids, phosphatidylcholine in particular, which are important constituents of cell membranes throughout the body. In the brain, it easily crosses the blood-brain barrier and is quickly incorporated into brain cell membrane phospholipids, making it a key player in cognitive health and neurological function.1 Perhaps you’re seeing a brain support theme emerging here. These are just a few of the many alpha-GPC benefits that make this nutrient stand out.

The research: alpha-GPC benefits

So, what does alpha-GPC do? Here’s a deeper look at what the research has to say and how supplementing with it can benefit your goals.

Supports power output.* In a 2015 double-blinded, placebo-controlled, crossover study, 13 college-age males were tested for power output at baseline using isometric mid-thigh pull and upper-body isometric testing. They were then randomly given 600 mg alpha-GPC or placebo daily for six days. Isometric testing was then performed again. After a one-week washout period of no intervention, the participants were crossed to the opposite intervention for six days, followed by repeat isometric testing. Alpha-GPC resulted in significantly greater mid-thigh pull power output compared to baseline, with no improvement seen with the placebo. Although there was a trend toward greater upper body power output with alpha-GPC, it was not statistically significant.2

Benefits mental speed/power output*. In another 2015 study, 20 men and women (average age 22) were randomly given 200 mg alpha-GPC, 400 mg alpha-GPC, 200 mg caffeine, or a placebo 30 minutes before a series of tests that included a visual analog scale for mood, mental speed using serial subtraction, and several other tests for agility, power, speed, and eye-hand coordination. Although the alpha-GPC groups performed better than the caffeine or placebo groups on the serial subtraction test and peak vertical jump, there was so much variation among participants that the study results were viewed as a trend, but not as statistically significant. The researchers concluded that further research should include longer-term dosages and more homogeneity among the participants.3 

Improves exercise recovery.* Taking alpha-GPC before exercise can support post-exercise recovery. In a small study of overweight or obese women, alpha-GPC prior to sprint interval training resulted in faster recovery of elevated blood pressure (which naturally goes up during exertion) and heart rate variability than the placebo group.*4

Benefits growth hormone.* One way alpha-GPC supports exercise performance is by increasing growth hormone.* 

While exercise itself can temporarily increase growth hormone, the addition of alpha-GPC can result in a more significant increase. In a 2008 study of males participating in resistance training, 600 mg of alpha-GPC taken 90 minutes before completing six sets of 10 Smith machine squats (a fixed barbell squat) resulted in a 44-fold increase in serum growth hormone, compared to only a 2.6-fold increase after placebo. In addition, peak bench press force was 14 percent higher after alpha-GPC compared to placebo.5

Another small double-blind, crossover study in healthy young males found that one dose of 1,000 mg alpha-GPC increased blood levels of growth hormone 60 minutes after ingestion, while no changes were seen after the same participants took a placebo.6

Provides cognitive support. Much of the alpha-GPC research pertains to cognitive support, and focus is an important component of athletic performance. Mental readiness can be as important as physical fitness when it’s time to “put your game face on.”

Several studies have found that alpha-GPC benefits cognitive function in various populations,7 including a meta-analysis of 13 trials.8 A 2023 meta-analysis also found alpha-GPC provided nutritional support for cognitive function during post-stroke rehabilitation.9

Alpha-GPC in Pre-Workout Elite

Based on the research cited above, 600 mg alpha-GPC is included in a single serving of Thorne’s Pre-Workout Elite powder, a clean and natural option for optimizing performance during training and competition.* 

The ingredients in Pre-Workout Elite provide a boost to physical and mental energy production, without the unpleasant side effects often associated with other pre-workout supplements. By supporting your body’s production of the brain neurotransmitter acetylcholine, alpha-GPC helps optimize the “mental game” aspect of your performance. Specific alpha-GPC benefits include:*

  • Support for memory, focus, and mental clarity – so you can stay in the zone
  • Promotion of neurological health and cognitive processing
  • Maintenance of healthy memory function and mental performance
  • Enhanced power output – so you can train and compete at your best
  • Supports production of human growth hormone (HGH)

When to take alpha-GPC

For the best results, take alpha-GPC consistently, either in the morning or early afternoon for improved cognition, or 30-90 minutes before a workout for the benefits discussed above.

Whether you’re looking to sharpen your mind, strengthen your body, or both, alpha-GPC provides targeted support for peak performance.*

References

  1. Brownawell AM, Carmines EL, Montesano F. Safety assessment of AGPC as a food ingredient. Food Chem Toxicol 2011;49(6):1303-1315. doi: 10.1016/j.fct.2011.03.012. 
  2. Bellar D, LeBlanc NR, Campbell B. The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. J Int Soc Sports Nutr 2015;12:42. doi: 10.1186/s12970-015-0103-x.
  3. Parker AG, Byars A, Purpura M, Jäger R. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr 2015;12(Suppl 1):P41. doi: 10.1186/1550-2783-12-S1-P41. 
  4. Barzanjeh SP, Pescatello LS, Figueroa A, Ahmadizad S. The effects of alpha-glycerylphosphorylcholine on heart rate variability and hemodynamic variables following sprint interval exercise in overweight and obese women. Nutrients 2022;14(19):3970. doi: 10.3390/nu14193970. 
  5. Ziegenfuss T, Landis J, Hofheins J. Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise. Int Soc Sports Nutr 2008; 5(Suppl 1):P15 doi:10.1186/1550-2783-5-S1-P15
  6. Kawamura T, Okubo T, Sato K, et al. Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults. Nutrition 2012;28(11-12):1122-6. doi: 10.1016/j.nut.2012.02.011. 
  7. De Jesus Moreno M. Cognitive improvement in mild to moderate Alzheimer's dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial. Clin Ther 2003;25(1):178-93. doi: 10.1016/s0149-2918(03)90023-3. 
  8. Parnetti L, Amenta F, Gallai V. Choline alphoscerate in cognitive decline and in acute cerebrovascular disease: an analysis of published clinical data. Mech Ageing Dev 2001 Nov;122(16):2041-55. doi: 10.1016/s0047-6374(01)00312-8. 
  9. Sagaro GG, Amenta F. Choline-containing phospholipids in stroke treatment: a systematic review and meta-analysis. J Clin Med 2023;12(8):2875. doi: 10.3390/jcm12082875.