The afternoon slump. Between this and chronic fatigue, energy levels are running low globally. Many are searching for healthier alternatives to coffee, energy drinks, and syrups. This has influenced the rise in supplement popularity, especially Alpha-GPC. This is a supplement that promises increased mental focus and performance.
What Is Alpha-GPC?Β
Being essential for brain health, Alpha-GPC provides choline for cell membranes and myelin production. This ensures that the nervous system remains nourished. Not only that, but Alpha-GPC has the ability to cross the blood-brain barrier.Β
This is a protected area of cells that protects the brain from pathogens and toxins. By preventing most substances from reaching the brain, the barrier blocks out the most essential nutrients. However, with Alpha-GPC, choline goes straight to the brain. This ensures faster delivery and higher efficiency.
Choline
Choline is an essential nutrient that supports vital bodily functions and overall health. Although the body naturally produces it in the liver, we need choline-rich foods in our diet to get enough of it. A few food sources include chickpeas, salmon, eggs, and chicken breasts. However, with research showing that food-based choline isn’t properly absorbed by the body, many have opted to obtain it in supplement form.Β Β
Benefits of Increased Choline Levels
- Cell Maintenance: The body uses choline to synthesize phosphatidylcholine and sphingomyelin. These are two phospholipids that are important for cell membranes. Choline ensures the structural integrity and signaling functions of the cell membrane.Β
- Metabolism: Research has shown that choline plays a role in metabolizing fats. Study findings show that athletes who took the supplement had lower BMI and leptin levels. Leptin is a hormone that controls body fat. Elevated leptin levels are linked to overeating, obesity, and inflammation-related diseases. These include high blood pressure and heart disease.Β
This increase in choline levels impacts an essential neurotransmitter, which has an impact on healthy cognitive function. The neurotransmitter is Acetylcholine.Β
AcetylcholineΒ
Acetylcholine carries messages from your brain to your body through nerve cells. It sends signals between neurons in the central nervous system (CNS), and peripheral nervous system (PNS). It gets its name from two substances – an acetyl group (which comes from glucose), and the essential nutrient choline.
This is sought-after due to its ability to aid memory and brain function. Acetylcholine is essential in turning short-term memories into long-term ones. This occurs in the hippocampus, which is usually the first area in the brain to degenerate in Alzheimer’s disease and diabetes.Β
While the mechanisms involved in Acetylcholine’s effect on memory aren’t understood, researchers believe that it impacts synaptic plasticity. This is a biological mechanism that allows neurons to store new information and memories by changing how they connect to each other.Β
Benefits of Increased Acetylcholine LevelsΒ
When it binds to the muscarinic receptors, it:
- Regulates heart contractions and blood pressure
- Decreases heart rate
- Moves food through your intestinal muscles
- Increases stomach and intestine secretions
When it binds to the nicotine receptors, it:
- Allows skeletal muscles to contract
- Causes the release of adrenaline and norepinephrine from your adrenal glands
- Activate your sympathetic system
Dopamine
Limited evidence suggests that Alpha-GPC can increase dopamine release. Playing a role in the brain’s limbic system, dopamine controls emotions and behaviors including motivation, pleasure-seeking, and well-being. It is also an important part of the brain’s reward pathway. It enforces behavior that guarantees our survival and reproduction.Β
Clinical trials have evaluated the efficacy of Alpha-GPC for treating cognitive decline. These treatments were found to increase dopamine levels. Dopamine active transporter expression in the frontal cortex and cerebellum also increased. In a paper published by Nutrients, it was recorded that participants who took 200 mg of Alpha-GPC showcased increased motivation.
Health Benefits From Alpha-GPC
Increasing your choline and acetylcholine levels aren’t the only health benefit. In fact, this supplement can improve various health conditions, including:
- Cognitive impairment and dementia: A review studied the effects of Alpha-GPC in over 20 clinical trials. In over 4000 participants with dementia, it was able to shield the brain and prevent cognitive decline. It also significantly improved attention and memory.
- Alzheimer’s Disease: With this disease, bundles of mutated proteins kill neurons and deplete acetylcholine. This leads to an array of cognitive issues. In a clinical trial of 260 patients, Alpha-GPC improved all Alzheimer’s disease symptoms. In another trial of 113 patients, it boosted the effects of standard donepezil.Β
- Stroke Recovery: A review of three clinical trials with 2,500 stroke survivors showed that Alpha-GPC aided the recovery of mental functions after a stroke. It has also improved cognition in about 70% of cases.Β
- Eyesight: Ocular ischemic syndrome occurs when plaque begins to clog eye blood vessels. This causes pain and vision loss. The addition of Alpha-GPC to standard therapy helped retina recovery. It also improved blood flow to the eye and sharpened vision.
More Potent Than Caffeine?
Some studies suggest that it can boost physical performance more than caffeine. A study published in the Journal of The International Society of Sports Nutrition found that Alpha-GPC increased lower body force production. This change occurred within 6 days. Researchers note that it can also enhance muscle performanceΒ
Should You Consider Using This?
While this is enough reason to use this supplement, we need more clinical evidence to confirm these benefits. Also, most Alpha-GPC supplements are derived from egg or soy lecithin. These aren’t suitable for vegans, or those with a soy allergy. This is why you should read the ingredients list. This helps ensure that you don’t face any severe complications or allergies.Β
Potential Side Effects
Alpha-GPC appears to be safe when used appropriately, exhibiting no serious side effects. Mild side effects include:
- Heartburn
- Insomnia
- Dizziness
- NervousnessΒ
- Upset stomachΒ
- Headache
- Skin Rash or redness
Consulting Your Doctor Is Vital
This is why it is very important to consult your doctor. A supplement that treats the public well may not work for you. Just like everything else, supplements aren’t a one-size-fits-all solution. We must also remember that supplements aren’t regulated. Your doctor will be able to give you the best advice on how these may affect your body and help provide the ideal dosage.Β
The bottom line is, we could all use a dopamine boost. From ensuring mood stability to playing a crucial role in the reward center, dopamine is an essential neurotransmitter. This supplement happens to be one of the viable options now available on the market that you should probably consider.
Reference
- Isaacs, J.P., 2019. Effects of Alpha-GPC and Huperzine-A on Short Term Memory, Anaerobic Power Output, Post Exhaustion Compared to Caffeine and Placebo in Healthy College Age Students (Doctoral dissertation, Eastern Kentucky University).
- Tardner, P., 2020. How long does Alpha Brain last?.
