<body><h1>Alpha-Glycerylphosphorylcholine</h1><p><br></p><p><span style=”color: black;”> syn. alpha-GPC </span></p><p><span style=”color: black;”> syn. choline alfoscerate</span></p><p><span style=”color: black;”>image</span></p><h2><span style=”color: black;”> Description: </span></h2><p><span style=”color: black;”> Alpha-glycerylphosphorylcholine (Alpha-GPC) is a naturally occurring choline-containing phospholipid metabolite. In supplemental form, this material is derived from soy lecithin. The main purpose of using alpha-glycerylphosphorylcholine is to supply the essential nutrient choline to the body. Choline is necessary for the biosynthesis of acetylcholine, a principle neurotransmitter. Alpha-GPC has been demonstrated to serve as a dietary precursor for acetylcholine, increasing levels of this neurotransmitter in certain regions of the brain upon supplementation.68 Although alpha-glycerylphosphorylcholine is a naturally occurring compound, it is regulated as a drug in many countries outside of the United States due to its biological activity.</span></p><p><span style=”color: black;”>image</span></p><p>Acetylcholine plays an integral role in the functioning of both the central and peripheral nervous systems. This means that this neurotransmitter is closely involved with not only the mental aspects of exercise and athletic performance, but also the physical. This even includes the recruitment of individual muscle fibers for physical movement and strength,69 and the flow of blood to the muscles.70 In theory, an increase in the production of acetylcholine might yield a number of tangible benefits with regard to sports performance. The most prominent of these may include increased mental energy and focus during training, improved hand-eye coordination, enhanced muscle strength, and elevated growth hormone levels for improved muscle recovery and growth. </p><h2> Promoted Benefits:</h2><p> Alpha-glycerylphosphorylcholine is promoted to elevate growth hormone levels, and help increase muscle mass, strength, and athletic performance. </p><h2> Clinical Studies: </h2><p> This ingredient has been shown in human placebo-controlled studies to improve a metabolic marker (growth hormone) often linked to positive changes in body composition or performance. It has a Clinical Support Rating of 3 (3/5).</p><p> The most relevant study of interest examined the effect of alpha-glycerylphosphorylcholine on post-exercise growth hormone levels in a group of resistance-trained men.71 Each subject was given a single 600 mg dose of the supplement, and then asked to perform six sets of squats at 70% of their one-rep maximum weight. Blood was sampled at baseline, and at several points up to two hours after the bout of exercise. Subjects taking Alpha-GPC noticed an approximate 70% higher peak level of growth hormone compared to those taking the placebo (8.4 vs. 5.0 ng/mL). Further study is necessary to see if extended supplementation will translate to tangible improvements in exercise performance. </p><h2> Empirical Evidence: </h2><p> Alpha-glycerylphosphorylcholine is widely available as a stand-alone supplement. The feedback on this supplement tends to be positive. A majority of users report an improved state of mental energy and alertnessas a result of supplementation. This is sometimes accompanied by perceived improvements in muscle mass, strength, and/or performance. Several colleagues that I know who have worked closely with this supplement share a positive view of its potential. Although a minority response, many other users are unable to attribute an increase in exercise performance to this supplement. It is possible that Alpha-GPC is capable of eliciting the desired positive changes to acetylcholine and growth hormone levels in users, but they are not always sufficient for short-term physical improvements. Alpha-glycerylphosphorylcholine has an Empirical Evidence Rating of 4 (4/5).</p><h2> Effective Dosage: </h2><p> Based on clinical studies, a dosage of 600-1,200 mg per day is recommended. </p><h2> Side Effects / Safety: </h2><p> Alpha-glycerylphosphorylcholine was well tolerated during one clinical study involving 2,044 patients taking up to 1,200 mg daily for six months.72 Side effects were only reported in approximately 2% of patients. The most common of these were nausea, heartburn, insomnia, and headache. </p><p> <span style=”color: black;”> </span></p><p><span style=”color: black;”> </span></p><p><span style=”color: black;”> </span></p></body>
