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Out of the essential nutrients required to keep the brain and the body healthy, choline is considered a vital one. Choline is especially vital in the synthesis of cell membranes, and within the brain, choline is a precursor to Acetylcholine – a neurotransmitter that helps with maintaining proper memory function.
As the human body ages the natural process of Acetylcholine synthesis slows down, and it becomes very important to get enough choline in your system through either supplementation or your diet.
Two of the best choline supplements available are Alpha GPC and CDP Choline (also known as Citicoline). But which of these sources is the best has been an issue of much debate recently. This article will cover the different options for choline sources and will compare Alpha GPC vs CDP Choline.
Memory
Attention
Neuro- protective- Choline source to support memory function
- Increases attention, focus & energy
- Neuroprotective for brain cell health
Top Alpha GPC Products* ❯What are Alpha GPC and CDP Choline?
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Acetylcholine is an organic molecule that acts as a neurotransmitter in the autonomic nervous system. Acetylcholine is essential for memory formation, learning, and mental attention. When levels are low, thoughts can be sluggish, forming new memories or accessing old memories can be difficult, and you may experience “brain fog.”
Acetylcholine is unable to cross the protective membrane separating the bloodstream from the brain (the blood-brain barrier) so supplementing directly with Acetylcholine does nothing to raise levels in the brain. Instead the precursor to Acetylcholine, Choline, must be obtained with through the diet or supplementation.
Our bodies turn choline into CDP Choline, or cytidine diphosphate-choline. CDP choline increases dopamine receptor densities in the brain.
The CDP Choline or Citicoline is then broken down into phosphatidylcholine. Phosphatidylcholine helps with cell membrane creation in the body, and also creates more Acetylcholine when necessary. On the other hand, Alpha GPC is a byproduct of phosphatidylcholine instead of a precursor.
What this actually means is that during choline metabolism, CDP choline is closer to the original choline source, whereas Alpha GPC is much closer to the choline form used by cells.
Since both Alpha GPC and CDP Choline are part of the same process, it is reasonable to ask which is then better for brain health?
Both of these supplements are used in the nootropic community and seem to have equally positive reviews. As of now, this question is not easy to answer, and is still a very hot topic for debate. Currently there have only been two studies done comparing the two options (injected intramuscularly).
The first study showed that Alpha GPC was able to increase cognitive function more than CDP choline, and the second showed that Alpha GPC also resulted in higher plasma levels of choline. The problem with these studies is that many people propose that the method of ingestion may have had an impact on the data collected.
Memory
Focus Brain Health- Supports memory, focus & mental clarity
- Increases levels of acetylcholine neurotransmitter
- Promotes brain cell health & communication
When looking at the two supplements individually, it’s quite clear that both have been proven to be effective. Alpha GPC works differently than CDP choline does. Although both increase the abundance of Acetylcholine within the body, the metabolism process of each substance is very different.
CDP choline works as an intermediate to Acetylcholine, whereas Acetylcholine is a by-product in the breakdown process of Alpha GPC. Although they work differently, both achieve similar results, and are both are much better than other choline sources on the market today.
Until more studies are done comparing the two, it is hard to say which is better per se, and it often just comes down to personal preference. Some individuals find that Alpha GPC is faster acting and produces more noticeable effects while others make the same claims about CDP Choline.
You can even do a little test of your own. Try them both out. Start with either one for a couple of weeks, then switch over to the other. If one worked better, then you know the correct choice for you. Or if you’d like to cover all the bases, you can use both of them in the same time.
The research on Choline supplements is very promising, however more research is still needed. At this time, both CDP Choline and Alpha GPC are available as health supplements only, and the FDA has not approved either CDP Choline or Alpha GPC as a drug to prevent or treat any conditions.
Alpha GPC vs. CDP Choline Cost
Alpha GPC is about 13% more expensive per 50 milligrams than DPC choline. Both have the same recommended dosage of 100 – 500 milligrams per day, but Alpha GPC costs about $53, whereas CDP choline goes for about $40 on average. Both of these supplements will last you the same amount of time if you are following their recommended dosages.
The price difference is not too large, so the choice really comes down to personal preference. Try one out and if it doesn’t really do it for you, switch over to the other.
One reason to go with Alpha GPC over CDP Choline is if you’re breastfeeding. Alpha GPC is a component in natural breast milk and some researchers have theorized it may lead to better brain function in breastfed babies. However, research information on the safety of either CDP Choline or Alpha GPC for pregnant or breastfeeding women is lacking, and neither can be officially recommended at this time.
Alpha GPC vs. CDP Choline in your Stack
Both of these options are highly effective when stacked, especially with racetams which create a higher demand for Acetylcholine.
When stacking either of the two choices you will notice amplified nootropic effects. Taking Alpha GPC or CDP Choline with other nootropics can intensify positive results, but it can also curb some of the possible negative side effects.
If you are using a nootropic stack that is occasionally causing you headaches or fatigue, adding Alpha GPC or CDP choline may eliminate these side effects. Some of the recommended racetams to stack these supplements with are: Piracetam, Aniracetam, Oxiracetam, Pramiracetam, and Noopept.
As mentioned previously, when deciding between CDP Choline vs Alpha GPC, it all really comes down to personal preference. The best way to make a determination is to see which of the two options actually has the better effect on you.
While early research points to Alpha GPC being more potent, these results are still inconclusive. Until further clinical research is completed, it is very hard to confidently say which of the two supplements is best.
- Antal A, Kéri S, Bodis-Wollner I. L-alpha-glycerylphosphorylcholine enhances the amplitude of the pattern electroretinogram in rhesus monkeys. A pilot study. Neurobiology (Bp). 1999
- Amenta F, Del Valle M, Vega JA, Zaccheo D. Age-related structural changes in the rat cerebellar cortex: effect of choline alfoscerate treatment. Mech Ageing Dev. 1991
- Abbiati G, Fossati T, Lachmann G, Bergamaschi M, Castiglioni C. Absorption, tissue distribution and excretion of radiolabelled compounds in rats after administration of [14C]-L-alpha-glycerylphosphorylcholine. Eur J Drug Metab Pharmacokinet. 1993
- Lopez CM, Govoni S, Battaini F, Bergamaschi S, Longoni A, Giaroni C, Trabucchi M. Effect of a new cognition enhancer, alpha-glycerylphosphorylcholine, on scopolamine-induced amnesia and brain acetylcholine. Pharmacol Biochem Behav. 1991
- Hartmann P, Fet N, Garab D, Szabó A, Kaszaki J, Srinivasan PK, Tolba RH, Boros M. L-?-glycerylphosphorylcholine reduces the microcirculatory dysfunction and nicotinamide adenine dinucleotide phosphate-oxidase type 4 induction after partial hepatic ischemia in rats. J Surg Res. 2014
- Bronzetti E, Felici L, Zaccheo D, Amenta F. Age-related anatomical changes in the rat hippocampus: retardation by choline alfoscerate treatment. Arch Gerontol Geriatr. 1991
- Scapicchio PL. Revisiting choline alphoscerate profile: a new, perspective, role in dementia? Int J Neurosci. 2013
Article last updated on: March 13th, 2018 by Nootriment
5 Comments
Okay, the articles helped. However, what is unclear to me is, if both CDP Choline, Cognizin or Alpha GPC lead to or aid in the production of Acetylcholine, why not just take Acetylcholine and cut to the chase?
Hi Mike,
Good question! Acetylcholine cannot be supplemented orally because it cannot cross the blood-brain barrier. This is the filtration system that separates your circulating blood flow from brain tissue. Since the acetylcholine molecule won’t penetrate this barrier, you wouldn’t be able to increase its levels in the brain directly, which means it wouldn’t be able to bind to cholinergic receptors on your neurons.
Choline supplements (particularly alpha GPC) are able to penetrate this barrier and then they can be made into acetylcholine once they are inside the brain.
I’d go with CDP Choline / Citicoline any day over GPC.
There is an science article out reviewing GPC and free range choline and it’s increase in lethal prostate cancer and it is all bad news for GPC first then free change choline.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441112/
We observed 695 events of lethal prostate cancer during 879,627 person-years. In multivariate analyses, men in the highest quintile of choline intake had a 70% increased risk of lethal prostate cancer.
In addition, intakes of free choline and glycerophosphocholine (GPC) were positively associated with risk of lethal prostate cancer, but the relations between phosphatidylcholine, sphingomyelin, and phosphocholine intake and lethal prostate cancer were not statistically significant. Betaine intake was not associated with risk of lethal prostate cancer.
Thanks for linking the article, very informative.
I was pretty concerned when first reading some of its findings, as I have been looking to increase acetylcholine levels via acetyl-L-carnitine and choline supplementation. Although the article does raise concerns about choline intake – this study points to greatest concern being present FOLLOWING a prostate cancer diagnosis, as choline utilization by cancer cells is abnormally high compared to normal cells. This does not point to causation by any means. Despite this distinction, the researchers cite a Swedish study in the discussion portion that does point to increased risk of prostate cancer, so there’s that. I don’t have access to that article – but it would be interesting to see if they also make any distinction between types of choline and increased risk.
I think the take aways from this article are:
1) Caution should be taken with choline supplementation if you are a male with a higher risk of prostate cancer (age, family hx, etc.) or obviously diagnosed with prostate cancer.
2) A weighing of cost vs. benefits must be taken with choline supplementation and dietary intake (as with anything). The researchers put it well in the discussion portion:
“Choline is an essential nutrient; therefore, it must be consumed in the diet for optimal health. Low concentrations of choline are associated with the development of fatty liver and liver damage (34, 35). In addition, animal data suggest that choline intake may be beneficial to cognitive function and memory (36–39), and cytidinediphosphocholine—the intermediate produced in the conversion of choline to phosphatidylcholine—has been associated with improved memory in elderly persons in short-term randomized controlled trials (40). Thus, future studies need to examine whether the benefits of choline intake outweigh the potential risks among men.”
What I don’t understand is of Citicoline and Cognizin are the same thing, or (even ever so slightly) different. Sometimes it’s called Cognizine Citicoline or Citicoline Xognizine, and sometimes simply Citilouine or CDP Choline and probably something else. Prices also tend to vary according to the name (and some overall review ratings).
Could you clear this up, please?