General Dosage
300-600mg daily for cognitive support; up to 1200mg for clinical applications
Maximum dose: 1200mg/day (prescription doses in Europe)
Alpha-GPC Dosage Guide
Evidence:Moderate
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Dosage Recommendations
General recommendation: 300-600mg daily for cognitive support; up to 1200mg for clinical applications
Timing: Morning or pre-workout; divide higher doses into 2-3 servings • Take with food for best absorption.
Dosage by Condition
Cognitive enhancement
300-600mg dailyModerate
Athletic performance
600mg 90 minutes pre-workoutModerate
Cognitive decline
1200mg daily in 3 divided dosesModerate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Cognitive enhancement | 300-600mg daily | Moderate |
| Athletic performance | 600mg 90 minutes pre-workout | Moderate |
| Cognitive decline | 1200mg daily in 3 divided doses | Moderate |
Upper limit: 1200mg/day (prescription doses in Europe)
Timing & Absorption
Morning or pre-workout; divide higher doses into 2-3 servings
Best taken with food for optimal absorption.
References
- RCTDe Jesus Moreno M (2003). Cognitive improvement in mild to moderate Alzheimer's dementia after treatment with the cholinergic precursor choline alfoscerate. Clinical Therapeutics. DOI PubMed
- RCTZiegenfuss T, Landis J, Hofheins J (2008). Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise. Journal of the International Society of Sports Nutrition. DOI
- RCTKawamura T, Okubo T, Sato K, et al. (2012). Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults. Nutrition. DOI PubMed
- RCTYamashita S, Kawada N, Wang W, Susaki K, et al. (2023). Effects of egg yolk choline intake on cognitive functions and plasma choline levels in healthy middle-aged and older Japanese: a randomized double-blinded placebo-controlled parallel-group study.. Lipids in health and disease. DOI PubMed