Alpha GPC: Benefits, Dosage & Side Effects
ARTICLE SEGMENT:
Understanding Alpha-GPC
Alpha-GPC (L-Alpha glycerylphosphorylcholine), also known as choline alfoscerate, represents a naturally occurring choline compound present within the brain. It plays a pivotal role as a precursor to acetylcholine, a critical neurotransmitter vital for cognitive functions like memory, learning, and focus, as well as motor control. Therefore, an examination of alpha-GPC reveals its significant potential in the realm of cognitive enhancement and overall brain health.
What is Alpha-GPC Exactly?
Alpha-GPC isn’t just another supplement; it’s a powerful building block for a crucial neurotransmitter. To truly appreciate its significance, let’s delve into its definition, structure, and how it interacts with the body.
Definition and Structure:
Alpha-GPC is categorized as a choline-containing phospholipid. The structure of this molecule is centered around a choline molecule that’s linked to glycerol by way of a phosphate group. Its primary role involves boosting acetylcholine production, a crucial aspect that makes Alpha-GPC stand out among cognitive enhancers. Essentially, alpha-GPC is a lecithin molecule without two fatty acids, leading to its excellent bioavailability.
Absorption and Metabolism:
The high bioavailability stems from its efficient absorption following ingestion. Upon entering the body, Alpha-GPC swiftly makes its way across the blood-brain barrier, allowing it to directly impact brain function. Once inside the brain, the compound breaks down into choline and glycerol-1-phosphate. The choline portion then fuels the synthesis of acetylcholine, while glycerol-1-phosphate supports the structure and health of cell membranes within the brain. This efficient metabolism is critical to the observed benefits. Consequently, it supports faster cognitive functions.
How Alpha-GPC Works: The Mechanism of Action
Its method of operation revolves around acetylcholine, a powerful chemical messenger. To fully understand how Alpha-GPC contributes to improved cognition, it’s necessary to analyze its impact on neurotransmitter levels and neuronal health.
Increasing Acetylcholine Levels in the Brain:
Alpha-GPC’s primary mechanism of action is to enhance the production and release of acetylcholine in the brain. Acetylcholine plays a critical role in multiple cognitive processes. These processes consist of memory formation, learning, concentration, and overall cognitive processing speed. Consequently, by supplementing with Alpha-GPC, you enhance these cognitive areas.
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Supporting Nerve Growth Factor (NGF):
Moreover, Alpha-GPC helps support the production of Nerve Growth Factor (NGF). NGF is a protein vital for the growth, maintenance, and survival of nerve cells (neurons). Additionally, it has been linked to improvements in memory and overall cognitive function. Supplementation of Alpha-GPC aids in neuroplasticity. This means the brain can reorganize itself by forming new neural connections throughout life.
Influence on Dopamine and Serotonin:
Besides its impact on acetylcholine, Alpha-GPC modulates other neurotransmitter systems. Studies suggest it can increase the levels of dopamine and serotonin in the brain. Dopamine plays a key role in motivation, reward processing, and motor control, while serotonin influences mood, anxiety, and sleep. This broad neurotransmitter regulation helps enhance overall cognitive function. This can improve mood and help reduce anxiety.
The Benefits of Alpha-GPC
Alpha-GPC’s benefits are wide-ranging, touching on both cognitive and physical domains. Let’s explore some of the key advantages this powerful compound offers.
Cognitive Enhancement:
Alpha-GPC is widely used as a nootropic, a substance intended to enhance cognitive abilities. This makes it attractive to people looking to improve memory, focus, and processing speed. However, it’s important to note that research in healthy adults has been limited. Studies of elderly adults with mild to moderate dementia, on the other hand, have shown significant improvements in cognitive symptoms, attributed to enhanced cholinergic neurotransmission.
Support for Memory and Learning:
The increase in acetylcholine levels from Alpha-GPC supplementation can result in improved memory consolidation and learning capacity. This can be particularly helpful for students or professionals who need to retain large amounts of information.
Improved Focus and Concentration:
Higher acetylcholine levels enhance focus and attention span. Improved focus and concentration enables more efficient and productive work and study sessions. The individual experiences less mental fatigue and enhanced clarity.
Physical Performance Improvement:
Alpha-GPC’s benefits extend beyond cognition, positively influencing physical performance. Research indicates that Alpha-GPC can improve aspects of physical power, especially in activities like countermovement jumps (CMJ). It boosts serum free choline levels, which enhances muscle contraction signaling. This increased muscle contraction leads to greater force output.
Strength and Power Output:
Athletes and fitness enthusiasts may find Alpha-GPC beneficial for improving strength and power. Studies have reported that supplementing with Alpha-GPC can lead to improved muscle power. This improvement leads to better overall athletic performance. This can be especially important in sports that require explosive movements.
Neuroprotective Properties:
Alpha-GPC has demonstrated neuroprotective effects, particularly in preventing age-related cognitive decline. Research indicates that it can reduce neuronal cell death and blood-brain barrier disruption in animal models of cerebrovascular disease. These protective effects suggest that Alpha-GPC may play a role in maintaining long-term brain health.
Counteracting Cognitive Decline:
As we age, our cognitive functions naturally decline. Regular intake of Alpha-GPC may help counteract some of these age-related changes. It may prevent neurodegenerative diseases and improve overall mental acuity in older adults.
How to Use Alpha-GPC: Dosage and Administration
To harness the full benefits of Alpha-GPC, knowing the right dosage and how to administer it is essential. Here’s what the research suggests:
Dosage Recommendations for Cognitive Decline:
For attenuating the symptoms of cognitive decline, most studies use a dosage of 1,200 mg per day. It should be divided into three doses of 400 mg each. This spaced-out administration helps maintain consistent levels of acetylcholine in the brain throughout the day.
Dosage for Boosting Physical Performance:
For enhancing power output and physical performance, studies have used dosages ranging from 300 to 600 mg. This dosage should be supplemented 30 to 60 minutes before exercise. Timing the dose prior to physical activity ensures optimal availability of choline. Optimal availability of choline enhances muscle contraction during the workout.
Forms of Alpha-GPC Supplements:
Alpha-GPC is available in various forms, including capsules, tablets, and powders. The choice of form depends on personal preference. Capsules and tablets offer convenience, while powders can be mixed into drinks for easier consumption.
Tips for Safe Consumption:
When starting Alpha-GPC supplementation, begin with a lower dose and gradually increase it to assess your tolerance. Monitor your body’s response. Consult with a healthcare provider before beginning any new supplement regimen, particularly if you have underlying health conditions or are taking other medications.
Possible Side Effects and Precautions
While Alpha-GPC is generally considered safe, being aware of potential side effects and precautions is essential. Here’s what to keep in mind:
Reported Side Effects:
The provided research abstracts do not mention significant adverse effects of Alpha-GPC. However, it’s noted that high doses (above 1g) may lead to drowsiness. It is likely that drowsiness is a result of increased GABA release. Some individuals may also experience mild side effects such as nausea, headaches, or digestive discomfort.
Drug Interactions:
Alpha-GPC may interact with certain medications, particularly those that affect acetylcholine levels, such as anticholinergics. Consult with a healthcare professional to ensure there are no potential interactions with your current medications.
Who Should Avoid Alpha-GPC:
Pregnant or breastfeeding women should exercise caution and consult their healthcare provider before using Alpha-GPC. Individuals with known allergies or sensitivities to choline compounds should also avoid Alpha-GPC.
Alpha-GPC vs. Other Choline Sources
While Alpha-GPC is a potent choline source, other options are available. Understanding the differences can help you make an informed choice.
Choline Bitartrate:
Choline bitartrate is a more common and less expensive form of choline. However, it may not cross the blood-brain barrier as effectively as Alpha-GPC. It needs a transporter to get it inside the brain.
CDP-Choline (Citicoline):
CDP-choline is another choline-containing compound that enhances brain function and cognition. It breaks down into choline and cytidine, supporting both acetylcholine synthesis and brain cell membrane health. It is widely used.
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Dietary Sources of Choline:
Choline is also found in various foods, including eggs, liver, beef, and soybeans. While a balanced diet is important, dietary choline may not be sufficient for those seeking significant cognitive enhancement.
Alpha-GPC in the Philippines
In the Philippines, Alpha-GPC is gaining popularity. People are turning to Alpha-GPC for its cognitive and physical benefits. Here’s what you need to know about accessing it in the country:
Availability:
Alpha-GPC supplements can be found online through various retailers. Local health stores and pharmacies also offer Alpha-GPC.
Legality:
Alpha-GPC is legal and readily available as a dietary supplement in the Philippines.
Where to Purchase:
Reputable online platforms provide convenient access. Local health stores and pharmacies offer trusted sources for purchasing high-quality Alpha-GPC supplements.
Conclusion
Alpha-GPC is a promising supplement with versatile applications in both cognitive and physical enhancement. Its mechanism of action, centered around increasing acetylcholine levels and supporting nerve growth factor, makes it a valuable tool for boosting brain health and performance. While potential side effects should be considered, the benefits of Alpha-GPC make it a worthwhile addition to any regimen aimed at optimizing cognitive or physical function.
Examine Alpha-GPC: A Comprehensive Guide
Alpha-GPC (L-Alpha glycerylphosphorylcholine or choline alfoscerate) is a naturally occurring choline compound and phospholipid that serves as a precursor to acetylcholine. Acetylcholine is a vital neurotransmitter responsible for memory, muscle control, and other essential brain functions. Due to its potential cognitive and physical benefits, Alpha-GPC has gained traction as a popular nootropic and supplement, therefore understanding its mechanism, benefits, dosage, and safety is critical.
What is Alpha-GPC?
Alpha-GPC is a naturally occurring compound within the body. Moreover, it’s available as a dietary supplement. Its primary function involves facilitating the delivery of choline to the brain. Choline is crucial because the body utilizes it to produce acetylcholine. Alpha-GPC, once absorbed, readily crosses the blood-brain barrier, delivering choline directly to brain cells. This direct delivery method distinguishes it from other choline sources and enhances its effectiveness.
Chemical Structure and Properties
Alpha-GPC is a water-soluble glycerophospholipid. It consists of a glycerol backbone, two fatty acids, and a phosphate group linked to choline. This structure allows it to effectively integrate into cell membranes and participate in various metabolic processes. Its molecular formula is C8H20NO6P, and its molar mass is approximately 257.22 g/mol. The water-solubility of Alpha-GPC also contributes to its high bioavailability, making it easier for the body to absorb and utilize.
Natural Sources and Production
While the body naturally produces Alpha-GPC, dietary intake can also contribute to its levels. Small amounts of Alpha-GPC can be found in foods like red meat, organ meats, and dairy products. However, these dietary sources typically provide insufficient amounts to significantly impact cognitive function. As a result, many individuals opt for Alpha-GPC supplements to achieve desired levels. Commercially, Alpha-GPC is often produced from soy lecithin.
Different Forms and Bioavailability
Alpha-GPC is available in various forms, including capsules, powders, and liquid solutions. The bioavailability of Alpha-GPC is high, meaning a significant portion of the ingested compound is absorbed into the bloodstream and reaches the brain. Factors like dosage and individual metabolism can influence bioavailability. However, generally, Alpha-GPC is considered an efficient choline source for cognitive enhancement.
How Alpha-GPC Works: Mechanism of Action
The primary mechanism of Alpha-GPC involves increasing acetylcholine levels in the brain. This is achieved by directly supplying choline, which is then converted into acetylcholine. This conversion is essential for the various functions of acetylcholine. Aside from acetylcholine production, Alpha-GPC exhibits other neurological and physiological effects.
Boosting Acetylcholine Levels
Acetylcholine is a neurotransmitter critical for memory, learning, concentration, and muscle contractions. By increasing choline availability, Alpha-GPC facilitates the synthesis of acetylcholine, enhancing these functions. For instance, acetylcholine plays a vital role in the formation of new memories. It is crucial for encoding information and consolidating it for long-term storage. Enhanced acetylcholine levels support better memory recall and retention.
Effects on Growth Hormone
Research suggests that Alpha-GPC may also influence growth hormone (GH) secretion. Studies have indicated that Alpha-GPC supplementation can lead to a temporary increase in GH levels. Growth hormone is important for muscle growth, repair, and overall metabolic function. This effect might be beneficial for athletes and individuals seeking to improve their physical performance.
Role in Cell Membrane Integrity
Alpha-GPC provides the body with glycerolphosphate, a precursor to phospholipids. Phospholipids are essential components of cell membranes. Alpha-GPC can help maintain the structural integrity of these membranes. This support is crucial for optimal cellular function and overall health. Healthy cell membranes ensure that cells can efficiently transport nutrients and remove waste products.
Cognitive Benefits
Several studies suggest that Alpha-GPC supplementation may improve cognitive function, particularly in individuals with age-related cognitive decline or neurodegenerative diseases. These benefits likely stem from increased acetylcholine levels, which enhance neuronal communication and plasticity. Improved cognitive function includes enhanced memory, attention, and mental processing speed.
Physical Performance Benefits
Alpha-GPC’s potential to enhance growth hormone secretion and its role in muscle contractions have led to studies investigating its effects on physical performance. Some research indicates that Alpha-GPC supplementation may improve power output, strength, and muscle endurance during exercise. It has been observed that Alpha-GPC helps in improving the muscle contraction signaling, resulting in increased force and better performance.
Benefits of Using Alpha-GPC
Alpha-GPC offers a wide range of potential benefits, particularly for cognitive enhancement and physical performance. Its ability to increase acetylcholine levels contributes to these advantages. These benefits make it a popular supplement among students, athletes, and older adults seeking to maintain or improve their mental and physical abilities.
Improved Memory and Learning
One of the primary reasons people use Alpha-GPC is its potential to enhance memory and learning. Acetylcholine plays a vital role in cognitive processes, and by boosting its levels, Alpha-GPC may improve both short-term and long-term memory. Studies have shown that Alpha-GPC supplementation can enhance memory recall, improve learning abilities, and support overall cognitive function. This is particularly beneficial for students and individuals engaged in intellectually demanding tasks.
Enhanced Focus and Concentration
Acetylcholine is crucial for maintaining attention and focus. By increasing acetylcholine levels, Alpha-GPC helps improve concentration and reduce mental fatigue. It can assist individuals in staying focused for longer periods, improving productivity and performance. This benefit is especially useful for professionals and anyone who needs to maintain sustained mental effort.
Potential Neuroprotective Effects
Some research suggests that Alpha-GPC may have neuroprotective properties, potentially protecting brain cells from damage and degeneration. It can help maintain cell membrane integrity. It also supports neuronal health, potentially reducing the risk of age-related cognitive decline. These neuroprotective effects make Alpha-GPC a valuable supplement for promoting long-term brain health.
Boosting Athletic Performance
Alpha-GPC may improve athletic performance by enhancing muscle strength, power, and endurance. Its influence on growth hormone secretion, coupled with its role in muscle contractions, contributes to these benefits. Studies have indicated that Alpha-GPC can increase power output during exercise, improve muscle endurance, and reduce fatigue. This makes it a popular supplement among athletes and fitness enthusiasts.
Support for Cognitive Decline
Alpha-GPC has shown promise in supporting individuals experiencing cognitive decline, such as those with Alzheimer’s disease or dementia. Studies suggest that Alpha-GPC supplementation can improve cognitive function. It also alleviates symptoms in individuals with mild to moderate cognitive impairment. By enhancing acetylcholine levels, it may help improve memory, attention, and overall cognitive performance in these populations.
Dosage and Usage Guidelines
Proper dosage and usage are essential to maximize the benefits of Alpha-GPC while minimizing potential side effects. It’s important to follow recommended guidelines and consider individual factors when determining the appropriate dosage. Starting with a lower dose and gradually increasing it can help assess individual tolerance and optimize effectiveness.
Recommended Dosages
The recommended dosage of Alpha-GPC varies depending on the intended use. For cognitive enhancement, typical dosages range from 300 mg to 600 mg per day. This dose is often divided into two or three smaller doses. Athletes seeking to improve physical performance may take 300 mg to 600 mg 30 to 60 minutes before exercise. Higher dosages may be used for individuals with cognitive decline. However, these should be under medical supervision.
Timing of Intake
The timing of Alpha-GPC intake can influence its effectiveness. For cognitive benefits, taking Alpha-GPC with meals may improve absorption. When used to enhance physical performance, taking it 30 to 60 minutes before exercise allows it to take effect during the workout. Consistency is also important. Regular, consistent use is more likely to yield noticeable benefits compared to sporadic use.
Stacking with Other Nootropics
Alpha-GPC is often stacked with other nootropics to enhance its effects. Combining it with racetams, such as piracetam or aniracetam, can amplify cognitive benefits. It can improve memory and focus. Stacking with other choline sources like CDP-choline may also provide synergistic benefits. It’s important to research potential interactions. It’s also essential to start with low doses when combining nootropics.
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Considerations for Specific Populations
Certain populations may require special considerations when using Alpha-GPC. Pregnant or breastfeeding women should consult a healthcare provider before use, as the effects on fetal development and infant health are not well-established. Individuals with pre-existing medical conditions, such as kidney or liver problems, should also seek medical advice before taking Alpha-GPC. Older adults may benefit from lower doses.
Side Effects and Safety Precautions
Alpha-GPC is generally considered safe. However, some individuals may experience side effects, particularly at higher doses. Being aware of potential side effects and taking appropriate precautions can help minimize risks. Consulting with a healthcare professional before starting Alpha-GPC supplementation is always recommended.
Common Side Effects
Common side effects of Alpha-GPC include:
These side effects are usually mild and temporary. They often resolve on their own. Lowering the dosage may also help reduce their occurrence.
Rare Side Effects
In rare cases, more serious side effects may occur. These include allergic reactions, such as rash, itching, or swelling. If any serious side effects occur, it’s important to discontinue use and seek medical attention immediately. It’s also important to check that the products used are verified to be legitimate to avoid complications of unknown ingredients.
Interactions with Medications
Alpha-GPC may interact with certain medications. It can increase the effects of cholinergic drugs, such as those used to treat Alzheimer’s disease. This can lead to excessive acetylcholine levels, causing side effects. It’s important to inform your healthcare provider about all medications you are taking before starting Alpha-GPC. This will help prevent potential interactions and ensure safety.
Long-Term Safety
While Alpha-GPC is generally considered safe for short-term use, its long-term safety is not well-established. More research is needed to fully understand the potential effects of long-term Alpha-GPC supplementation. Until more data is available, it’s best to use Alpha-GPC in cycles, taking breaks to avoid potential desensitization or adverse effects.
Contraindications
Alpha-GPC is contraindicated in certain individuals. These include people with known allergies to choline or any of the ingredients in Alpha-GPC supplements. It should also be avoided by individuals with certain medical conditions. Medical conditions that call for avoidance include severe kidney or liver disease, without consulting with a healthcare professional.
Where to Buy Alpha-GPC in the Philippines
Finding reliable sources for Alpha-GPC in the Philippines involves careful consideration to ensure product quality and authenticity. With the increasing popularity of nootropics, understanding where to purchase Alpha-GPC is crucial for both new and experienced users.
Online Retailers
Lazada is a popular e-commerce platform in the Philippines. It offers a wide selection of Alpha-GPC supplements from various brands. Customers can read reviews and compare prices before making a purchase, ensuring they find a product that suits their needs.
Shopee is another leading online marketplace. It offers numerous options for Alpha-GPC. Shopee often provides discounts and vouchers, making it a cost-effective option.
When buying from online retailers, it’s crucial to verify the seller’s reputation and read customer reviews to ensure the product is genuine and of high quality. Look for sellers with high ratings and positive feedback to minimize the risk of purchasing counterfeit or substandard products.
Local Health Stores
GNC (General Nutrition Center) is a well-known retailer with several locations in the Philippines. GNC offers a selection of Alpha-GPC supplements. The advantage of buying from GNC is the assurance of quality and authenticity, as GNC typically sources products from reputable manufacturers.
Healthy Options is a health and wellness store that carries a range of dietary supplements, including nootropics like Alpha-GPC. These stores offer a curated selection of products. The knowledgeable staff can provide guidance on product selection and usage.
Pharmacies
Mercury Drug is one of the largest pharmacy chains in the Philippines. Although not always readily available, some branches may carry Alpha-GPC. Checking with the pharmacist can provide information on availability and legitimacy.
Watsons is another major pharmacy chain in the Philippines. They also stock health and wellness products. Some Watsons locations may carry Alpha-GPC. Check with the local branch for product availability.
Pharmacies are generally reliable sources for supplements, as they adhere to strict quality standards. However, the selection of Alpha-GPC may be limited compared to specialized health stores or online retailers.
Checking for Authenticity and Quality
Ensuring the authenticity and quality of Alpha-GPC supplements is vital to avoid ineffective or even harmful products. Here are several tips:
Check the Label: Verify that the product label includes clear information about the ingredients, dosage, manufacturer, and expiration date. Look for third-party certifications (e.g., USP, NSF) that indicate the product has been independently tested for quality and purity.
Read Reviews: Look for feedback from other users. See the experiences and results. Check the ratings on the product as well.
Buy from Reputable Sources: Purchase Alpha-GPC from established and trusted retailers, whether online or in physical stores. Avoid buying from unknown or unverified sources, as these may sell counterfeit or substandard products.
Look for Third-Party Testing: Choose products that have undergone third-party testing. It ensures that the product contains the ingredients listed on the label. It is also tested for contaminants.
Check the Manufacturer’s Website: Visit the manufacturer’s website for more information about the product, including quality control processes and certifications. A reputable manufacturer will provide detailed information and transparency about their products.
By following these guidelines, you can increase the likelihood of purchasing genuine, high-quality Alpha-GPC supplements and maximize their potential benefits.
Alpha-GPC vs. Other Choline Sources
Alpha-GPC is one of several choline sources available as dietary supplements. Understanding the differences between these sources can help you choose the most effective option for your needs. Other common choline sources include choline bitartrate, CDP-choline (citicoline), and phosphatidylcholine. Each of these has unique properties and bioavailability, influencing their effectiveness.
Choline Bitartrate
Choline bitartrate is a relatively inexpensive and widely available choline source. However, it has lower bioavailability compared to Alpha-GPC. This means that a smaller percentage of the ingested choline reaches the brain. Choline bitartrate is still an effective option for increasing choline intake, but it may require higher doses to achieve similar cognitive benefits as Alpha-GPC. It is often used as a basic choline supplement for general health.
CDP-Choline (Citicoline)
CDP-choline, also known as citicoline, is another popular choline source known for its high bioavailability. In addition to providing choline, CDP-choline also provides cytidine. Cytidine is converted to uridine, which supports brain health and function. CDP-choline is believed to enhance cognitive function and protect against neurodegenerative diseases. It has similar benefits to Alpha-GPC.
Phosphatidylcholine
Phosphatidylcholine is a phospholipid found in foods like soy lecithin and egg yolks. It is a precursor to choline and also supports cell membrane health. While phosphatidylcholine provides choline, its bioavailability is lower compared to Alpha-GPC and CDP-choline. It is often used as a general health supplement and is beneficial for liver health.
Comparison Table
| Choline Source | Bioavailability | Additional Benefits | Common Uses |
|---|---|---|---|
| :——————– | :————– | :——————————————— | :————————————————- |
| Alpha-GPC | High | Growth hormone support, muscle performance | Cognitive enhancement, athletic performance |
| Choline Bitartrate | Low | Inexpensive | General health, basic choline supplementation |
| CDP-Choline | High | Provides uridine, supports brain health | Cognitive enhancement, neuroprotection |
| Phosphatidylcholine | Moderate | Supports cell membrane health | General health, liver support |
Which Choline Source is Best?
The best choline source depends on individual needs and preferences. Alpha-GPC and CDP-choline are often preferred for cognitive enhancement due to their high bioavailability. Choline bitartrate is a budget-friendly option for general health. Phosphatidylcholine provides additional benefits for cell membrane health. It can be a good choice as part of a balanced diet.
Real-World Experiences and Testimonials
Real-world experiences and testimonials can provide valuable insights into the effectiveness of Alpha-GPC. These accounts offer a glimpse into how Alpha-GPC has impacted individuals’ cognitive and physical performance. While these testimonials are anecdotal, they can help potential users better understand what to expect.
Cognitive Enhancement Testimonials
Many users report significant improvements in memory, focus, and mental clarity after starting Alpha-GPC supplementation. Students report that it helps them study more effectively and retain information better. Professionals note that it enhances their productivity. It enables them to stay focused on complex tasks for longer periods.
Athletic Performance Testimonials
Athletes and fitness enthusiasts often share positive experiences with Alpha-GPC. They report increased strength, power, and endurance during workouts. Some users note that it helps reduce muscle fatigue, allowing them to train harder and longer. The benefits are often attributed to Alpha-GPC’s influence on growth hormone secretion and muscle contractions.