Alpha GPC vs CDP Choline

I love Alpha GPC and CDP Choline. I’ve taken both over the years as part of high-tier, mainstream, over the counter nootropic supplements – though, realistically, I’ve generally got a lot more out of Alpha GPC use (more on this below). They are both known and well-studied for their ability to improve memory, focus, and overall brain performance. Both contain choline, which is where the magic happens.

However, they are a little bit different, and these little differences can, in fact, make all the difference in the world. Understanding the differences between Alpha GPC and CDP choline is crucial to make an informed decision about which option may be more suitable for individual needs. In this article, I want to delve a bit into this – into the unique qualities, potential side effects, and comparative advantages of Alpha GPC and CDP choline, ultimately helping you to better navigate and choose the supplement that best aligns with your goals.

Quick verdict

I really do like Alpha GPC – it’s the better of the two, in my opinion, at least for me. Its potential for enhancing athletic performance, its higher bioavailability requiring lower doses, and its specific focus on acetylcholine synthesis for cognitive enhancement give it the edge. Plus, it’s the go-to option for my personal favorite nootropic supplements, which is a vote of confidence if ever there was one.

While both Alpha GPC and CDP choline offer benefits for brain health, Alpha GPC’s diverse array of advantages makes it a compelling choice for anybody wanting to improve cognitive function, memory, and sports performance in an efficient, cost-effective way.

Nootropics

But what are nootropics? In short, they are the darlings of the wellness industry, cognitive enhancers that aim to improve cognitive function, memory, focus, creativity, and overall brain performance. Derived from the Greek words ‘nous’ (mind) and ‘tropos’ (change), nootropics are designed to enhance brain function without eliciting any kind of significant side effects.

These substances can include natural compounds, synthetic chemicals, or a combination of both. They may target various neurotransmitters, brain pathways, and mechanisms to enhance cognitive abilities. Alpha GPC, CDP choline are two of the more popular examples of nootropics, but we can also include the likes of racetams, modafinil, and herbal compounds like ginkgo biloba and bacopa monnieri in that list.

Nootropics work in large part by increasing oxygen and nutrient flow to the brain. This in turn should work by promoting neuroplasticity, boosting neurotransmitter production, and reducing inflammation. While the effectiveness of nootropics varies among individuals, they are commonly used by students, professionals, and those seeking better cognitive performance – I’m a writer, often working to high word counts and tight deadlines, and I rely on nootropics a great deal, to great effect (generally NooCube, though not exclusively so).

Nootropics are over the counter supplements, generally considered safe with no serious side effects, and few, rare, mild side effects. However, as with all supplements, it’s always a good idea to chat with your healthcare provider before starting on them, especially if you have any underlying medical concerns or are on a pre-existing treatment plan.

What is Alpha GPC?

Alpha GPC, or L-alpha glycerylphosphorylcholine, is a chemical compound naturally produced in the body, that can also be synthesized in a laboratory for exogenous use. It is a choline-containing molecule that has been found to offer various potential benefits.

One of Alpha GPC’s main functions is its ability to increase acetylcholine production. Acetylcholine is a neurotransmitter intimately involved in the brain’s memory and learning processes. Hence it is commonly used as a dietary supplement for cognitive enhancement, memory improvement, and overall brain health.

In addition to its cognitive benefits, Alpha GPC has also been studied for its potential effects on athletic performance. This is less of a big deal for me, but still, I write largely in the health and fitness space, so any advantage I can get in the gym is welcome. Alpha GPC is thought to be able to increase power output improve muscular strength and endurance; it also shows potential in improving motor skills and finesse.

Overall, Alpha GPC is a very promising compound with potential cognitive and physical benefits. I have personally benefited from it a great deal over the years. However, as with any novel supplement, more research would be welcome as we look to establish its efficacy and safety for various conditions and goals.

What is CDP Choline?

CDP choline, or cytidine diphosphate choline, or citicoline, is very similar – it’s a naturally occurring compound in the body that can also be gained from exogenous sources. And, just like Alpha GPC, it’s a choline donor and a precursor to the neurotransmitter acetylcholine.

CDP choline too has been studied for its potential cognitive-enhancing effects. It is thought to be able to improve memory, attention, and overall cognitive function, making it another popular choice for those looking to up their performance, and for companies looking to put a decent nootropic supplement together.

One of the ways CDP choline may bring about its benefits is by increasing phosphatidylcholine synthesis, which is a key component of cell membranes in the brain. By promoting cell membrane integrity, CDP choline may help to bolster communication between brain cells whilst also supporting various cognitive processes.

In addition to its cognitive benefits, CDP choline has also shown potential in other areas of health. Some studies suggest it may have neuroprotective properties, meaning it can help protect the brain from damage or degeneration. This has led to investigations into its potential use in treating neurodegenerative conditions such as Alzheimer’s disease, with some really quite promising early-stage clinical data backing it up.

Furthermore, CDP choline has been studied in relation to its effects on mood and energy. It may enhance dopamine release, a neurotransmitter involved in feelings of pleasure and motivation. This may contribute to improved mood and increased motivation and drive, with less stress and overall negativity.

Again, like Alpha GPC, CDP choline is a fascinating compound with potential cognitive, neuroprotective, and mood-enhancing effects. I’ve used it over the years to great effect – though I personally typically prefer Alpha GPC and the supplements that use it. However, again, as with Alpha GPC I would like to see more research into it as we try to really pin down its efficacy and safety for various conditions and goals.

Comparing Alpha GPC and CDP Choline

So, it might be apparent by now that there is a good deal of overlap between Alpha GPC and CDC Choline. Both are compounds that contain choline and offer potential benefits for cognitive function and brain health. They do similar things with similar things, in short.

However, while they both share similarities in terms of boosting choline levels and supporting acetylcholine synthesis, there are some distinguishing features between the two compounds.

One key benefit of Alpha GPC is its ability to increase growth hormone secretion. Research suggests that Alpha GPC supplementation may have a positive impact on athletic performance by enhancing power output, increasing muscle strength, and improving endurance. This makes it a popular choice among athletes and fitness enthusiasts. It’s one of the elements that puts it a whisker in front of CDP Choline for me.

On the other hand, CDP Choline’s neuroprotective properties may be more important for many. Its ability to support cell membrane integrity and provide antioxidant effects can help protect the brain from damage and degeneration. If you’re worried about this – and we all should be to a degree – then CDP choline is a fantastic potential option. It’s potentially a great option for anybody suffering with the early stages of cognitive decline or neurodegenerative conditions like Alzheimer’s disease.

Another distinguishing feature is their effect on dopamine levels. Alpha GPC has been suggested to increase dopamine release, which can contribute to improved mood, motivation, and drive. This makes it an appealing choice for individuals seeking cognitive enhancement and mood improvement. I personally struggle with depression and anxiety, so this again helps to put Alpha GPC in front. CDP choline, on the other hand, may not have a direct impact on dopamine levels, but it can indirectly support mood by promoting overall brain health and cognitive function – better for those who tend to get a bit frazzled by daily life.

Dosage and bioavailability are also different between the two. Alpha GPC is known to have high bioavailability, meaning that it is effectively absorbed and used by the body. It typically requires lower doses compared to CDP choline. CDP choline, on the other hand, has lower bioavailability and may require higher doses to achieve optimal results.

While both Alpha GPC and CDP choline offer potential benefits for cognitive function and brain health, the choice between the two may depend on individual goals and preferences. Alpha GPC may be more suitable for individuals focused on athletic performance and mood enhancement, like me. CDP Choline, meanwhile, will be better for those looking for neuroprotective properties.

If you’re in doubt as to which would be better for you, either consult your healthcare provider, who will be able to advise you based on your own circumstances and goals, or simply try each out for six to eight weeks and see which one makes you feel better.

The side effects

Alpha GPC and CDP choline are generally safe when used as directed. However, like any dietary supplements, they may carry the risk of side effects for some of us. Individual responses can vary a fair amount, so it’s always a good idea to chat with your healthcare provider before beginning any new supplement regime if you have any concerns.

This said, any side effects that you may notice from them will likely be minor, mild, and short lived.

Alpha GPC and CDP choline are both choline sources. Because of this, they may share similar side effects related to choline supplementation in general. Some of these common side can include:

• Gastrointestinal Issues: Choline supplements have been associated with digestive discomfort, including nausea, diarrhea, and stomach cramps.
• Headaches: Choline may cause mild yet persistent headaches in some users. I struggle with headaches myself and have never noticed them being made any worse or more frequent by choline use, but I’m well aware of users who have experienced this.
• Insomnia or Sleep Disturbances: Choline supplements may interfere with sleep in some people, especially when taken too close to bedtime. It’s always a good idea therefore to take your choline supplements earlier in the day, including Alpha GPC and CDP Choline, to minimize this risk.
• Low Blood Pressure: There have been some reports of choline supplements, including Alpha GPC and CDP choline, causing a drop in blood pressure. Those with low blood pressure and anybody taking medication for hypertension should think twice about taking choline. It will be best to chat with your healthcare provider if you have any concerns here.
• Fishy Body Odor: Large doses of choline supplements may cause a fishy body odor due to the metabolic breakdown of choline into trimethylamine (TMA). This side effect is relatively rare and typically occurs when choline is taken in excessive amounts. As far as I’m aware, I’ve never personally experienced this (but you never know – people might just be being polite!)

There are a few things that might influence your risk of suffering with side effects from choline supplementation. These include the likes of individual sensitivity, dosage, and interactions with other medications or health conditions. If you do experience any pronounced side effects, cut down or stop taking your choline supplements and schedule an appointment with your healthcare provider, who will be able to advise you going forwards.

Always ensure that you stay within any given manufacturer’s recommended dosage.

Frequently Asked Questions (FAQs) about Alpha GPC and CDP Choline

Can Alpha GPC and CDP choline be taken together?

While both Alpha GPC and CDP choline offer cognitive benefits, they target slightly different pathways in the brain. Some individuals may choose to stack these supplements for synergistic effects, I would always urge you to speak to your healthcare provider if you’re thinking about doing it. I’ve never personally found the need to.

Are there any interactions between Alpha GPC/CDP choline and medications?

Choline supplements like Alpha GPC and CDP choline may interact with certain medications, particularly those affecting cholinergic pathways, neurotransmitter levels, and blood pressure. You should always speak to your healthcare provider before beginning choline supplementation if you’re on any pre-existing medical regime.

How long does it take to see the effects of Alpha GPC and CDP choline?

Individual responses to supplements can vary, but some users may experience cognitive benefits from Alpha GPC and CDP choline within a few days to a few weeks of consistent use. I’ve always seen minor benefits at around the 5–7-day mark, with the more profound benefits coming about a week later. It’s important to be patient and give the supplements time to build up in your system and begin working.

Are there any natural food sources of choline that can be included in the diet?

Yes, choline is found in plenty of foods. These include the likes of such as eggs, liver, broccoli, and soybeans. Including choline-rich foods in your diet can complement the effects of Alpha GPC and CDP choline supplements and support overall brain health.

Verdict

There isn’t much negative to say about either Alpha GPC or CDP choline – they both bring some great, similar benefits to the table for cognitive function and brain health, without much by way of serious side effects. However, I would always urge Alpha GPC use where possible.

There are a few reasons for this.

First, Alpha GPC has shown additional benefits beyond cognitive enhancement, with research indicating its potential to improve athletic performance, strength, and endurance. This makes it a preferred choice for athletes and individuals seeking sports performance benefits.

Second, Alpha GPC has higher bioavailability, meaning it is efficiently absorbed by the body and requires lower doses to achieve the desired effects compared to CDP choline. This can lead to more cost-effective supplementation and potentially fewer side effects.

Finally, the focus on acetylcholine synthesis and increased choline levels in the brain makes Alpha GPC specifically suited for cognitive enhancement, memory improvement, and supporting overall brain health. It acts as a precursor to acetylcholine, a neurotransmitter essential for cognitive processes. Its effects on dopamine in particular put it ahead for me – in a society marred by stress, anxiety, and depression, anything that can help to bolster mental wellbeing should be celebrated.

However, of course, individual needs and goals will always differ. If you think that you’ll gain more by taking CDP Choline, by all means go for it. You likely will. And, with either, you’ll be in pretty safe hands.