Alpha-GPC vs Citicoline: Which Choline Source is Better?

Why choline matters

Acetylcholine is the neurotransmitter responsible for memory formation, learning, and attention. Your brain synthesises it from choline — and most people don't get enough choline from diet alone. Eggs are the best dietary source, but even regular egg eaters often fall short of optimal levels for cognitive performance.

The problem gets worse when you take racetams (piracetam, aniracetam, etc.), which increase acetylcholine turnover in the hippocampus and cortex. Without supplemental choline, racetams can cause headaches and blunted cognitive effects — not because they don't work, but because the brain runs out of raw material.

Alpha-GPC and citicoline are the two best choline supplements for the brain. Here's how they differ.

Alpha-GPC

Alpha-GPC (alpha-glycerophosphocholine) is a phospholipid found naturally in the brain. It's derived from soy or sunflower lecithin and contains approximately 40% choline by weight — the highest of any choline supplement.

How it works

Alpha-GPC is rapidly absorbed and crosses the blood-brain barrier efficiently. Once inside the brain, it's hydrolysed to release free choline, which is then used to synthesise acetylcholine. It also contributes to cell membrane integrity via its phospholipid component.

Uniquely among choline sources, Alpha-GPC stimulates growth hormone release — a meaningful amount in both younger and older adults. This is why it's popular among athletes and is sometimes used in pre-workout contexts separate from its cognitive role.

Research

• Multiple trials in cognitively impaired older adults show significant improvements in attention, memory, and mental function at 1200mg/day
• A 2003 Italian multicentre trial found Alpha-GPC superior to placebo across all cognitive measures in Alzheimer's patients after 180 days
• Growth hormone release has been demonstrated in multiple studies — roughly a 4-fold increase 60 minutes after a 1000mg dose

Dosing

• Cognitive use / racetam stacking: 300–600mg per racetam dose
• Athletic / GH stimulation: 600–1000mg pre-workout
• Available as 50% and pure powder (50% is easier to handle — the pure form is highly hygroscopic)

Citicoline (CDP-Choline)

Citicoline (cytidine diphosphate-choline) is a naturally occurring compound found in every cell in the body. When taken orally, it splits into choline and cytidine — cytidine then converts to uridine in the body, and uridine converts to choline in the brain.

This two-for-one delivery is citicoline's key advantage: you're getting choline and uridine, both of which support neuroplasticity and dopamine receptor function.

How it works

Citicoline contains roughly 18% choline by weight — less than Alpha-GPC — but the additional uridine component compensates with separate neuroprotective and neuroplasticity benefits. Uridine is a precursor to RNA synthesis and is involved in dopaminergic signalling, synapse formation, and membrane repair.

Citicoline also appears to increase dopamine receptor density — an effect not shared by Alpha-GPC. This may contribute to mood and motivation improvements that some users notice beyond pure cognitive enhancement.

Research

• Strong evidence base for cognitive recovery after stroke and traumatic brain injury — used clinically in Europe for this purpose
• A 2012 study found citicoline improved attentional performance in healthy adults, with effects on impulse control and reaction time
• Evidence for neuroprotection against age-related cognitive decline is stronger than for Alpha-GPC

Dosing

• Standard dose: 250–500mg twice daily
• Generally well-tolerated; lower side effect profile than Alpha-GPC at higher doses
• Take with food to reduce occasional nausea at higher doses

Head-to-head comparison

Which to choose

Can you take both?

Yes, but it's rarely necessary. Some advanced users combine them — typically a lower dose of each rather than full doses of both. The effects are additive but not synergistic in any well-studied way. For most people, picking one and sticking with it is the sensible approach.

What to avoid

Don't use choline bitartrate as your primary choline source — it's cheap and widely sold, but its BBB penetration is poor. You'd need very high doses to match Alpha-GPC or citicoline's brain delivery, and the peripheral choline effects (fishy body odour, GI distress) become problematic first.

Also avoid assuming you need choline if you're not taking a compound that increases acetylcholine demand. Supplementing choline without a corresponding need can cause a flat, foggy feeling — too much acetylcholine is as problematic as too little.