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What does Alpha GPC do? 2024 science & benefits breakdown
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A potent form of choline called Alpha GPC has emerged as a promising cognitive supplement in recent years, capturing the attention of researchers and health enthusiasts worldwide. What does Alpha GPC do to you? The compound's unique chemical structure allows it to easily cross from the bloodstream to the brain, making it an exceptionally effective building block for your memory and learning chemical, acetylcholine. The 2024 research, as explored in this Alpha GPC review, provides compelling evidence for choline and Alpha GPC and their effects and roles as important building blocks.
Acetylcholine, supporting your cognition naturally
Choline is an essential nutrient, used by your body to regulate cognitive processes, specifically, your memory and learning chemical acetylcholine. What is Alpha GPC? It’s a potent form of choline that crosses from your bloodstream into your brain. While Alpha GPC occurs naturally and can therefore be ingested with certain foods, it is often consumed as a supplement. Which food is highest in choline? Dietary choline is more abundant in protein-rich foods, with eggs (specifically yolks) taking the lead and providing some Alpha GPC. The benefits of ingesting it with your diet or with supplements have been researched for years. Let’s take a look at the findings.
1. Choline-rich diet & cognitive performance: findings from a Chinese study
How much choline should I take for memory? There’s a need for more evidence to say for certain that choline affects memory, however, a new study suggested that a fairly low dietary choline intake of 240 mg per day could support cognitive performance. Researchers from various Chinese institutions used data from the China Health and Nutrition Survey, which tracked 7,659 adults older than 55 over 21 years[1 Trusted Source 2024 - Nutrients Human study Vertical Association Between Dietary Total Choline and L-alpha-glycerylphosphorylcholine and the Cognitive Function in Chinese Adults Aged over 55, Result from China Health and Nutrition Survey 1997–2018 ] . They examined the relationship between dietary choline intake and cognitive function, exploring how choline and dementia might be connected[1 Trusted Source 2024 - Nutrients Human study Vertical Association Between Dietary Total Choline and L-alpha-glycerylphosphorylcholine and the Cognitive Function in Chinese Adults Aged over 55, Result from China Health and Nutrition Survey 1997–2018 ] . The researchers found a link between total choline intake and cognitive performance, with higher choline consumption linked to better cognitive scores across different age groups[1 Trusted Source 2024 - Nutrients Human study Vertical Association Between Dietary Total Choline and L-alpha-glycerylphosphorylcholine and the Cognitive Function in Chinese Adults Aged over 55, Result from China Health and Nutrition Survey 1997–2018 ] . Specifically, participants with higher dietary choline intake showed lower odds of experiencing cognitive decline, suggesting that maintaining adequate choline levels through diet could be a potential strategy for supporting cognitive health in older adults[1 Trusted Source 2024 - Nutrients Human study Vertical Association Between Dietary Total Choline and L-alpha-glycerylphosphorylcholine and the Cognitive Function in Chinese Adults Aged over 55, Result from China Health and Nutrition Survey 1997–2018 ] .
If dietary choline can do all of that, let’s explore what does Alpha GPC do.
2. Alpha GPC, memory & communication: A fresh look
What are the benefits of taking Alpha GPC? Although a small number of studies hypothesise potential benefits of Alpha GPC in improving cognitive performance and slowing cognitive decline, more research is needed to validate these claims. A 2024 Korean study aimed to add evidence to this growing field by investigating the efficacy of Alpha GPC in 100 patients with mild cognitive impairment[2 Trusted Source 2024 - BMC Geriatrics Human study Efficacy and safety of choline alphoscerate for amnestic mild cognitive impairment: A randomized double-blind placebo-controlled trial ] . Patients receiving Alpha GPC for 12 weeks had lower scores on the Alzheimer’s Disease scale with a reduction of 2.34 points compared to 0.97 points in the group of patients who were receiving a placebo, a treatment without a therapeutic effect[2 Trusted Source 2024 - BMC Geriatrics Human study Efficacy and safety of choline alphoscerate for amnestic mild cognitive impairment: A randomized double-blind placebo-controlled trial ] . The researchers found particularly notable improvements in memory and language[2 Trusted Source 2024 - BMC Geriatrics Human study Efficacy and safety of choline alphoscerate for amnestic mild cognitive impairment: A randomized double-blind placebo-controlled trial ] .
3. Alpha GPC & the brain’s ageing process: new evidence
Does Alpha GPC really work? Alpha GPC was suggested to support brain health in a very small 2024 study. A Russian medical centre conducted a three-year study investigating the long-term preventive potential of Alpha GPC in patients with mild cognitive impairment[3 Trusted Source 2024 - Zhurnal Nevrologii I Psikhiatrii Imeni S.S. Korsakova Human study Efficacy and safety of choline alfoscerate in the preventive therapy of dementia in elderly patients with Mild Cognitive Impairment: A three-year prospective comparative study ] . Compared to the group of patients who received a placebo, 50 patients who received Alpha GPC showed a significantly lower progression of cognitive deficits (39.1% vs 12.2%) and a reduced conversion rate to dementia (26.1% vs 8.2%)[3 Trusted Source 2024 - Zhurnal Nevrologii I Psikhiatrii Imeni S.S. Korsakova Human study Efficacy and safety of choline alfoscerate in the preventive therapy of dementia in elderly patients with Mild Cognitive Impairment: A three-year prospective comparative study ] . Although the results are encouraging, larger-scale studies must first replicate these findings before any definitive conclusions can be drawn. Even though these findings build on existing research into Alpha GPC’s potential, it's important to note that Alpha GPC is yet to be recommended as a treatment for cognitive decline.
Science suggests that choline is an important building block for your memory and learning chemical. The question is, do people get enough of it to feel the benefits?
4. The world’s nutritional landscape of choline in 2024
Researchers at the Poznań University of Life Sciences in Poland have analysed 34 studies involving thousands of European and non-European participants[4 Trusted Source 2024 - Nutrition Journal Research evaluation Dietary choline intake in European and non-european populations: Current status and future trends—a narrative review ] . Their key findings reveal that choline intake is consistently lower than recommended levels[4 Trusted Source 2024 - Nutrition Journal Research evaluationy Dietary choline intake in European and non-european populations: Current status and future trends—a narrative review ] . Adults are consuming an average of 310 mg per day in European countries, which is well below the 400 mg daily recommended intake, meaning they’re dealing with choline deficiency[4 Trusted Source 2024 - Nutrition Journal Research evaluation Dietary choline intake in European and non-european populations: Current status and future trends—a narrative review ] . The research suggests that future choline consumption will likely be influenced by emerging dietary trends, such as the growing popularity of plant-based diets and changing meat and egg consumption patterns[4 Trusted Source 2024 - Nutrition Journal Research evaluation Dietary choline intake in European and non-european populations: Current status and future trends—a narrative review ] . To ensure an adequate choline daily intake, supplementation is an option.
Best choline supplement for 2025 and beyond
What is the best form of choline to take? Alpha GPC is considered the best choline supplement for 2025 due to its high choline content and better absorption. Both Alpha GPC and another choline form called Citocoline can cross from the bloodstream to the brain. Compared to 18.5% Citocoline choline by weight, Alpha GPC is over double the amount, with 40% choline by weight content. How much choline per day do you need? The European Food Safety Authority set an adequate intake recommendation of 400 mg per day in 2016. Studies found benefits at higher doses and determined the safety of the supplement. That is why brain feed’s 500mg Choline (Alpha GPC) supplement is the world’s first 99% 500 mg Alpha GPC.
Now that you know why choline is important and which form is the best one, you can make informed decisions about supplementing this important nutrient.
References
[1] Guan, F., Jia, X., Huang, F., Zhang, J., Wei, Y., Li, L., Bai, J., & Wang, H. (2024). Vertical Association Between Dietary Total Choline and L-alpha-glycerylphosphorylcholine and the Cognitive Function in Chinese Adults Aged over 55, Result from China Health and Nutrition Survey 1997–2018. Nutrients, 16(21), Article 21. https://www.mdpi.com/2072-6643/16/21/3713
[2] Jeon, J., Lee, S. Y., Lee, S., Han, C., Park, G. D., Kim, S.-J., Chang, J. G., & Kim, W. J. (2024). Efficacy and safety of choline alphoscerate for amnestic mild cognitive impairment: A randomized double-blind placebo-controlled trial. BMC Geriatrics, 24(1), 774. https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-024-05366-7
[3] Ponomareva, E. V., Androsova, L. V., Krinsky, S. A., & Gavrilova, S. I. (2024). [Efficacy and safety of choline alfoscerate in the preventive therapy of dementia in elderly patients with Mild Cognitive Impairment: A three-year prospective comparative study]. Zhurnal Nevrologii I Psikhiatrii Imeni S.S. Korsakova, 124(4. Vyp. 2), 92–99. https://www.mediasphera.ru/issues/zhurnal-nevrologii-i-psikhiatrii-im-s-s-korsakova-2/2024/4-2/1199772982024042092
[4] Zuk, E., Nikrandt, G., & Chmurzynska, A. (2024). Dietary choline intake in European and non-european populations: Current status and future trends—a narrative review. Nutrition Journal, 23(1), 68. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-024-00970-0
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