Choline Source
Alpha-GPC
Moderate EvidenceRecommended Dose
300–600 mg daily
Timing
Morning with food, or 30 min before training
Mechanism of Action
Highly bioavailable choline donor that crosses the blood-brain barrier. Converted to acetylcholine, supporting memory encoding, attention, and muscle contraction via cholinergic transmission.
Side Effects & Safety
Headache, dizziness, or GI distress at high doses. May lower blood pressure. Some concern about TMAO conversion with chronic high-dose use.
Synergies
NoopeptCiticolinePhosphatidylserine