Essential choline provision for brain health, cognitive function, and more.

GPC supplementation is a breakthrough compound that has many research-backed benefits. In this guide, we walk you through the science and try to distil what GPC supplementation means for you.

What is Glycerophosphocholine (GPC)?

To start, we need to understand what GPC is. Glycerophosphocholine (GPC) is a compound found in the body that plays an important role in cell membrane function. GPC is involved in the production of acetylcholine, a neurotransmitter that helps with memory and learning, and is also a great source of choline. GPC also has antioxidant and anti-inflammatory properties, which can help protect cells from damage and disease. It is a compound that should not be overlooked. So let’s explain why.

The Benefits of GPC Supplements

Glycerophosphocholine (GPC) is a naturally-occurring compound found in the body’s cell membranes. Not only have GPC supplements been shown to improve cognitive function and memory in both healthy adults and those with Alzheimer’s disease, but they can also help protect the brain from age-related damage and improve blood flow to the brain. 

Generally speaking, GPC supplements are safe and well-tolerated, with the most common side effect being gastrointestinal upset. While there is still much to learn about the benefits of GPC supplementation for brain health, this promising new tool holds great promise for preventing age-related cognitive decline. 


GPC For Pre-Workout and Strength Training

“It literally makes you stronger!” – Tom Hibbert – Strongman Coach  

I bet you hadn’t considered nootropics as one of your go-to pre-workout supplements; however, you might want to consider adding it to your setlist. For context, we asked strongman coach Tom Hibbert to tell us why GPC is an essential pre-workout go-to for Tom and his clients.

Tom Hibbert is an internationally renowned strength coach who lives in Southampton, UK. He has broken world records both himself as an athlete and also with clients. He walks the walk and talks the talk and is passionate about delivering results to performance-based clients. His new Winning Strength Coach certification fills the program design gap in the market.

If you can’t watch the video, here is what Tom has to say on the matter and how GPC can make you work smarter in the gym:

“One of my favourite pre-workouts is alpha glycerophosphocholine or Alpha GPC for short. The three main benefits of this pre-workout are an improvement or an increase in growth hormone output. There is an increase in focus because it’s choline, and it improves a set of choline functions. But most important for strength athletes is the improvement in contractile force. It makes you stronger. So check out GPC Liquid from Human Performance Hub, take two droplets before your next workout, and let me know how your strength gains go.”

This feels like one of the secret tips exclusively reserved for professionals, so we are pleased to share it with you all as part of our resource series.

A Word Of Warning Regarding Pre-Workout Supplements

Pre-workout supplements are over-hyped, as our founder Roan shares in this IG reel.

If you can’t watch the video, here is what Roan says:

“If you feel like you need stimulants or a pre-workout supplement, don’t take your workout. Get the rest and recovery that your body needs. When you feel rested and recovered, then go back to your workout. 

There’s a law called Yerkes Dodson Law of Performance and Arousal where the relationship between performance and arousal increase can improve performance, but only up to a certain point. And when your arousal becomes excessive, then your performance will drop. 

Workout nutrition is designed around hormones and neurotransmitters. The best pre-workout prep is to raise dopamine and acetylcholine to the desired effect for training. I’m a ginormous advocate of supporting the brain, and my go-to would be alpha GBC. I’ll put a link down below and you can do some more reading about it. I hope that helps.”

By opting for a nootropic instead, you can get many benefits without dealing with the internal rollercoaster of arousal that these pre-workout stimulants typically create.

GPC as a Source of Choline

A source of choline, glycerophosphocholine (GPC) provides acetylcholine and phosphatidylcholine, critical compounds in the body. In addition to playing a vital role in memory, learning, coordination and movement, acetylcholine also serves as a neurotransmitter on both sides of the nervous system: the sympathetic nervous system (“fight or flight”) and the parasympathetic nervous system (“rest and digest”). 

As well as the myelin coating that surrounds and protects neurons, phosphatidylcholine is an essential component of all cell membranes. Additionally, choline contributes to lung surfactant, a naturally occurring compound essential to lung health.  

For healthy fat metabolism, choline is crucial, especially with regard to the liver’s role in processing fats and making the lipoprotein particles that transport cholesterol and fat-soluble nutrients throughout the body. Choline must be present in the diet so that fats are processed efficiently and do not accumulate in the liver. 

In the human body, choline is synthesised internally, but its production is relatively limited and isn’t always sufficient to meet the needs of every individual especially if the individual needs more choline during ageing, such as supporting memory and cognition, neurological function, balanced moods, and overall physical and mental vitality. 

Choline is therefore regarded as an essential nutrient. Several foods are naturally high in choline, including egg yolks, liver, beef, peanuts, broccoli, cauliflower, and other foods from animal and vegetable sources. However, some individuals may need additional amounts, such as those provided by GPC. Choline is more concentrated in animal foods than in plant foods, and heavy alcohol consumption increases choline requirements – which might explain the slightly clouded brain fog that you experience post celebrations!  

In addition to enhancing neuron structure and function, GPC may support the nervous system and brain function due to choline’s role in acetylcholine synthesis. As a result of its chemical structure, GPC is more effective at supporting choline levels in the body than food-based choline or phosphatidylcholine, so if you are looking for insurance to ensure that you are ingesting enough GPC, then our GPC Liquid supplementation should be considered as part of your nutritional stack.

The Science: GPC Supplementation 

GPC supplementation has been shown to aid brain function, muscle function and growth hormone production and promote brain repair and recovery

The Best Way to Take GPC Supplements

The science is clear. Glycerophosphocholine (GPC) is a powerful nootropic supplement that has been shown to have a wide range of benefits for cognitive function and overall brain health. GPC supplements are most effective when taken in doses of 500-1000 mg daily, which can be taken in capsule form or as a powder or liquid, which can be mixed into water or other beverages.

Recommended Use 

GPC Liquid: As a dietary supplement, take 2 mL (approx. 2 droppers full) per day or as directed by your health 

The Side Effects of GPC Supplements

GPC is generally well-tolerated by healthy adults, with the most common side effect being mild gastrointestinal upset. However, it should be taken with caution by those with pre-existing medical conditions, and pregnant or breastfeeding women should consult with their healthcare provider before taking any nootropic supplement. 

Overall, GPC should be safe for most people, but our advice is that it is always important to talk to your doctor before starting any new supplement if you have any concerns.

Order Your GPC Liquid From Human Performance Hub Today

So that’s the tea – if you’re looking for a high-quality GPC supplement, Human Performance Hub has got you covered. Plus, our team is always available to answer any questions you might have about taking any of our supplements or offer advice on putting together the right supplement stack for your individual requirements.



We’re always here to help. Please book a consultation if you have any questions or want advice on nutrition, supplements or training; inquire here.

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