Alpha-GPC
Alpha-GPC is a choline compound that crosses the blood-brain barrier efficiently, supporting acetylcholine production. Huberman uses it for focus and cognitive enhancement.
How Alpha-GPC Works
- Crosses the blood-brain barrier
- Converts to choline in the brain
- Choline is used to synthesize acetylcholine
- Acetylcholine → focus, attention, memory formation
Acetylcholine is the “spotlight” neurotransmitter—it narrows attention and enhances learning.
Typical Dosage
| Use Case | Dose | Timing |
|---|---|---|
| Focus/cognitive work | 300mg | Morning or before work |
| Physical performance | 300-600mg | 30-60 min before training |
Huberman typically uses 300mg on days requiring intense focus.
Benefits
| Benefit | Mechanism |
|---|---|
| Enhanced focus | Acetylcholine production |
| Improved memory | Cholinergic system support |
| Learning acceleration | Neuroplasticity support |
| Physical performance | Mind-muscle connection |
When to Take
Morning or early afternoon.
Alpha-GPC increases alertness through acetylcholine. Taking it too late may interfere with sleep.
Best uses:
- Before demanding cognitive work
- Before physical training (especially skill-based)
- When learning new material
Stack Considerations
Often combined with:
| Substance | Purpose |
|---|---|
| Caffeine | Synergistic alertness |
| L-Tyrosine | Dopamine + acetylcholine |
| Racetams | Nootropic stacks (advanced) |
Cautions
- TMG/Betaine: Some recommend taking TMG when using choline supplements long-term to balance methylation
- May cause headaches in some people (reduce dose)
- Can cause GI discomfort
- Don’t take late in the day
Comparison to Other Choline Sources
| Source | Notes |
|---|---|
| Alpha-GPC | Most brain-available, Huberman’s choice |
| CDP-Choline | Similar, slightly different effects |
| Choline Bitartrate | Cheap, less brain-available |
| Eggs | Dietary source (~150mg per egg) |
Related Pages
“Alpha-GPC is one of the few supplements I’ll take before doing challenging cognitive work.” — Andrew Huberman