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Can I Take Alpha GPC at Night?

Yes, you can take Alpha GPC at night, but it may affect your sleep depending on the dosage and individual response.

Alpha GPC, a popular supplement, is known for its cognitive and physical performance benefits. However, its timing can influence its effects. This report explores whether taking Alpha GPC at night is advisable.

Alpha GPC Overview

Alpha GPC (L-alpha-glycerylphosphorylcholine) is a choline-containing compound. It crosses the blood-brain barrier, increasing acetylcholine levels, a neurotransmitter crucial for memory and learning. This supplement is used for cognitive enhancement, athletic performance, and potentially improving conditions like Alzheimer’s disease and dementia.

Alpha GPC is available as a dietary supplement in the U.S. and as a prescription medication in some European countries. It is derived from soy and other plants and can be synthesized in the lab. The supplement is generally well-tolerated, but side effects can occur, including headaches, dizziness, and gastrointestinal issues.

Cognitive Benefits

Alpha GPC is praised for its cognitive benefits. It supports memory, learning, and focus by increasing acetylcholine levels in the brain. Studies show it can improve cognitive function in both healthy individuals and those with cognitive impairments.

For example, a study published in Clinical Therapeutics found that Alpha GPC improved cognitive symptoms in Alzheimer’s patients over six months. Another study in the American Journal of Clinical Nutrition linked higher choline intake to better cognitive performance in dementia-free participants.

These benefits make Alpha GPC a popular choice for those looking to enhance their mental performance. However, the timing of supplementation can influence its effectiveness and side effects.

Athletic Performance

Alpha GPC is also known for its athletic performance benefits. It can increase power output, muscle strength, and endurance. A study involving college-aged males found that Alpha GPC supplementation improved strength after just seven days.

Another study published in the Journal of the International Society of Sports Nutrition showed that Alpha GPC improved physical and mental performance tasks in young adults. The supplement is believed to elevate growth hormone levels, which play a role in muscle growth and recovery.

Athletes often take Alpha GPC before workouts to maximize these benefits. However, taking it at night might interfere with sleep due to its stimulating effects.

Dosage Recommendations

The recommended dosage of Alpha GPC varies based on individual goals. For general health benefits, a daily intake of 1,200 mg, split into three doses, is suggested. For cognitive enhancement, doses range from 300 to 1,200 mg per day.

Athletes might take a one-time dose of 300-600 mg before exercise. It’s significant to start with a lower dose and gradually increase it to avoid potential side effects.

The FDA considers Alpha GPC safe at levels below 196.2 mg per day from food sources and supplements. However, higher doses might increase the risk of side effects, including sleep disturbances.

Potential Side Effects

Alpha GPC is generally well-tolerated, but it can cause side effects in some individuals. Common side effects include headaches, dizziness, heartburn, and gastrointestinal issues. Higher doses might increase the risk of more serious side effects, such as stroke.

A 2021 study found that long-term use of Alpha GPC was associated with an increased risk of stroke. This risk was higher in individuals taking higher doses. Therefore, it’s crucial to consult with a healthcare professional before starting Alpha GPC, especially if you have underlying health conditions.

Taking Alpha GPC at Night

Taking Alpha GPC at night can have mixed effects. Some users report improved sleep quality and vivid dreams, while others experience sleep disturbances. The stimulating effects of Alpha GPC, due to increased acetylcholine levels, might interfere with sleep if taken too close to bedtime.

Anecdotal evidence suggests that taking Alpha GPC at least four hours before bed can minimize sleep disturbances. However, individual responses vary, and it’s essential to monitor how your body reacts to nighttime supplementation.

Key Takeaways

  • Alpha GPC supports cognitive function and athletic performance.
  • Recommended dosages vary based on individual goals.
  • Potential side effects include headaches, dizziness, and gastrointestinal issues.
  • Long-term use might increase the risk of stroke.
  • Taking Alpha GPC at night can affect sleep quality.


Alpha GPC offers numerous benefits for cognitive function and athletic performance. However, its timing can influence its effects. While some users report improved sleep quality, others experience disturbances. It’s advisable to start with a lower dose and monitor your body’s response. Consulting with a healthcare professional is crucial, especially if you have underlying health conditions.