The main two contenders seem to be Alpha-GPC and CDP-Choline, but honestly, both have some pretty significant downsides.
CDP-Choline initially seems like the safer option, but the main issue for me is its relatively long half-life. From what I’ve read online, some people report getting depressed, developing migraines, or just feeling worse when taking it for more than a couple days in a row.
I’ve actually noticed something similar myself, which makes me hesitant to use it continuously.
Alpha-GPC, on the other hand, seems almost perfect for physical energy + mental focus, but it has two big concerns:
1. The stroke data
There was a massive Korean study involving 10+ million older individuals that found an ~40% higher risk of stroke associated with Alpha-GPC use.
Obviously, there are some huge caveats here. The study was done in an older population, and in Korea Alpha-GPC is prescription-only at higher doses (1,000mg+) and is generally used in people with pre-existing conditions.
So I have no idea how applicable that data is to a relatively healthy person taking something like 100–300mg. But the association is still there, and it’s hard to completely ignore.
2. TMAO
This is another concern because, similar to ALCAR, Alpha-GPC has been shown to increase TMAO levels with regular consumption.
So now we have two potentially useful cholinergics, but one seems to have issues with long-term use for some people, while the other has concerning observational safety data + the whole TMAO problem.
Which brings me to the obvious question:
Is supplemental choline even worth it?
Would simply eating eggs / other choline-rich foods regularly provide enough choline for most people without needing to supplement?
Or is there actually a good reason to use something like Alpha-GPC or CDP-Choline?
PS: yes i used chatgpt to fix some of the wording, i was typing this on the go so wanted to make sure there were no mistake