Focus stack
Alpha-GPC with coffee (supplementation episode)
From his 2023 supplementation episode, before cognitive work or a workout.
Adds the core items. Read how he takes it first.
How he takes it
He takes 300 mg alpha-GPC before cognitive work or a workout and often combines it with caffeine in the form of a cup of coffee or yerba mate (not pills); not right before bed.
What’s in it
Cautions he mentions
- Alpha-GPC
- 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.
- The stroke concern seems related to increases in TMAO; he offsets this with 600 mg garlic whenever he takes alpha-GPC.
- Half-life is about four to six hours; you wouldn't necessarily want to take it right before bed.
- He takes it early in the day so it does not disrupt his sleep.
- Caffeine
- Start on the lower end of the 1-3 mg/kg range; if sensitive, start lower.
- Avoid caffeine within 10-12 hours of bedtime; for some people 8 hours is fine.
- If you experience anxiety or panic attacks, be very careful with your caffeine intake.
- Avoid extended consumption of high levels of caffeine: increased risk of headaches, anxiety, irritability and blood vessel damage.
- Large commercial coffees can contain as much as 1 gram (1,000 mg) of caffeine.
- Caffeine is a diuretic (loss of fluid, sodium and other electrolytes); consume equal volumes of water with your caffeine.
Where he laid it out
- 1
“I do often combine that with some caffeine, not in capsule or pill form, but rather in the form of a cup of coffee”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 01:38:55 · 2023
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.