Alpha-GPC
Also called L-alpha glycerylphosphorylcholine, choline alfoscerate
What Huberman said
Huberman says alpha-GPC increases acetylcholine and that he routinely takes 300 mg before cognitive work or a workout; his Foundational Fitness Protocol lists it as optional, 30 to 60 minutes before key workouts. He takes it early in the day and not every day (two to three times a week in 2021; three, maybe four times a week in his 2022 brain-chemistry episode, replayed in a 2026 Essentials). He flags a study linking chronic long-term use to stroke risk, possibly via TMAO, says the data are not very conclusive, and pairs it with 600 mg garlic.
Doses, as he worded them
“300mg, 30-60 minutes before key workouts”[1]
Foundational Fitness Protocol
“I find that 300 milligrams is enough for me”[3]
his personal dose (has taken as much as 600 mg at one time)
“300 milligrams to 600 milligrams”[4]
prior to a work bout or prior to a workout
“anywhere from two to three times per week”[5]
his frequency in 2021
Quoted, not prescribed. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.
Cautions he mentions
- A study suggests alpha-GPC taken chronically over many years could increase vulnerability to stroke; his read is that the data are not very conclusive.[4]
- The stroke concern seems related to increases in TMAO; he offsets this with 600 mg garlic whenever he takes alpha-GPC.[4]
- Half-life is about four to six hours; you wouldn't necessarily want to take it right before bed.[2]
- He takes it early in the day so it does not disrupt his sleep.[6]
Safety notes from independent sources
- Garlic supplements may increase the risk of bleeding, especially before surgery or alongside anticoagulants or aspirin. NCCIH: Garlic
- We found no study testing whether garlic offsets the stroke link seen with alpha-GPC. A 2022 human study found that a week of raw garlic juice reduced TMAO formation in people who make a lot of it. Wu et al. 2022, npj Biofilms Microbiomes
Where he said it
- 1
“Alpha-GPC: 300mg, 30-60 minutes before key workouts.”
Foundational Fitness Protocol
Newsletter · 2022
- 2
“I will routinely take 300 milligrams of alpha GPC prior to some cognitive work or prior to a workout.”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 01:38:55 · 2023
- 3
“I've taken as much as 600 milligrams at one time, although I find that 300 milligrams is enough for me”
Focus Toolkit: Tools to Improve Your Focus & Concentration
Episode · 01:29:10 · 2022
- 4
“Alpha-GPC consumed at dosages of 300 milligrams to 600 milligrams prior to a work bout or prior to a workout”
Focus Toolkit: Tools to Improve Your Focus & Concentration
Episode · 01:29:10 · 2022
- 5
“I don't take it very often, but I will take 300 milligrams of alpha-GPC from time to time.”
Nutrients For Brain Health & Performance
Episode · 00:29:50 · 2021
- 6
“Supplements that I have used and do use for increasing acetylcholine are things like Alpha-GPC or Huperzine.”
Essentials: Control Your Brain Chemistry for Focus, Motivation & Well-Being
Episode · 00:24:40 · 2026
Part of his stacks
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information