Enhancing Brain Function with Alpha-GPC and Phosphatidylserine: The Science Behind Nootropic Compounds
Maintaining optimal brain health is a common concern for many individuals, whether they are experiencing mental fatigue as a student or worried about occasional memory lapses as they age. The brain plays a crucial role in our overall well-being, managing various bodily processes and enabling us to think, feel emotions, and establish our identity. Consequently, the popularity of brain health supplements, known as nootropics, has risen significantly.
Nootropics refer to substances that positively impact mental function. Two such compounds, Alpha-GPC and phosphatidylserine, have gained recognition as effective nootropics. Both are phospholipids, which are essential fatty substances found in all living cells and are commonly included in cognitive and memory supplements.
Let’s delve into the scientific understanding of how these compounds may enhance brain function:
Alpha-GPC:
Alpha-GPC, scientifically known as L-alpha glycerylphosphorylcholine, is a phospholipid that contains choline. Choline is necessary for the production of acetylcholine, a chemical messenger that plays a vital role in brain function. Acetylcholine is involved in processes such as arousal, memory, attention, and motivation within the brain.
Choline is also crucial for the formation of phosphatidylcholine (PC), a component used in building cell membranes. When the brain experiences low choline levels and requires more, it breaks down PC from cell membranes to produce alpha-GPC. This highlights the significance of maintaining adequate choline levels or the brain’s storage form of choline (alpha-GPC).
Benefits of Alpha-GPC for the Brain:
Research suggests that alpha-GPC may improve memory and learning, slow cognitive decline, and aid in stroke recovery.
In a small study, 32 healthy participants took either alpha-GPC or a placebo for ten days. On the eleventh day, they were injected with scopolamine, a drug known to impair memory and the learning of new information, or a placebo. Those who took alpha-GPC performed better on tests assessing attention and memory compared to the placebo group.
Another randomized controlled trial investigated the effects of alpha-GPC on 126 individuals with probable Alzheimer’s-type dementia. The participants who received alpha-GPC showed significant cognitive improvements in behavioral and psychological tests compared to those who took a placebo.
In a separate trial involving 2044 patients who had recently experienced a stroke or transient ischemic attack (often referred to as a “mini-stroke”), alpha-GPC was administered. After six months of treatment, the participants’ mental status test results significantly improved. By the end of the trial, 71% of patients exhibited no signs of “cognitive decline” or “forgetfulness.”
Safety of Alpha-GPC:
Since the body naturally produces alpha-GPC, it is generally well-tolerated as a supplement. Side effects, if any, are usually mild and infrequent, including fatigue, heartburn, nausea, diarrhea, headaches, nervousness, insomnia, confusion, dizziness, and skin rash or redness. Any adverse reactions might indicate high choline levels in the body.
A large cohort study conducted in 2021 suggested that long-term supplementation with alpha-GPC might increase the risk of stroke. However, this study had limitations, as the participants using alpha-GPC were older and had more medical conditions than non-users, potentially predisposing them to a higher baseline risk of stroke due to existing atherosclerosis (fat and cholesterol buildup in arteries).
Phosphatidylserine:
Phosphatidylserine (PS) is essential for optimal brain function. It is a phospholipid that serves several crucial roles in the brain, including:
- Component of brain cell membranes.
- Facilitation of cell-to-cell communication, which is vital for memory formation.
- Contribution to the formation of mitochondria, the energy factories within brain cells.
- Maintenance of cell fluidity, allowing efficient transportation of glucose, proteins, enzymes, nutrients, and oxygen into and out of brain cells.
Benefits of Phosphatidylserine for Brain Function:
As we age into our 20s, the body’s store of phospholipids, including PS, naturally declines. This reduction leads to the hardening of brain cell membranes and a subsequent decline in mood, memory, attention, and concentration.
Improved Memory:
Research indicates that phosphatidylserine may benefit memory and learning, especially in individuals with age-related cognitive decline.
In a placebo-controlled study, 120 students aged 17 to 18 consumed either milk fortified with phosphatidylserine or a placebo for 40 days. The group that consumed PS-enriched milk showed significant memory improvement compared to the placebo group.
Another study involving 149 individuals examined the effects of PS on learning and memory tasks in people with age-associated memory impairment. The participants who took phosphatidylserine for 12 weeks performed better on learning and memory tests compared to those who received a placebo.
Improved Mood:
Phosphatidylserine may have a positive impact on alleviating depression.
A double-blind study involving individuals aged 60 to 80 showed that those who took phosphatidylserine for three months experienced notable improvements in mood, whereas the placebo group did not exhibit significant mood changes.
In a small clinical trial, ten older women with depressive disorders were given a placebo for 15 days, followed by phosphatidylserine for 30 days. After taking phosphatidylserine, each woman’s depressive symptoms improved.
Enhanced Attention and Concentration:
Preliminary studies suggest that phosphatidylserine may enhance attention and concentration.
In one study involving 36 children with attention deficit hyperactivity disorder (ADHD), those who received phosphatidylserine supplementation for two months showed significant improvements in inattention compared to the placebo group.
Another small double-blind study examined the cognitive effects of phosphatidylserine on 18 college-aged men. After two weeks of PS supplementation, participants demonstrated improved speed and accuracy in performing calculation tasks compared to the placebo group. The study authors concluded that PS supplementation could enhance attention and concentration.
Choosing the Right Phosphatidylserine Supplement:
Most studies on phosphatidylserine conducted in the United States used PS derived from cow brains. However, due to concerns about mad cow disease, the majority of PS supplements available today are plant-based, sourced from soy or cabbage. Despite the fears, no reported cases of contracting mad cow disease from bovine-derived PS have occurred in the US.
Safety of Phosphatidylserine:
Similar to alpha-GPC, the body naturally produces phosphatidylserine, making it generally well-tolerated. The suggested safe and efficiently absorbed dose ranges from 300 to 800 mg per day.
Possible side effects include insomnia and gastrointestinal issues such as bloating or stomach upset, mainly when taking doses higher than recommended.
Phosphatidylserine may have a blood-thinning effect, so caution should be exercised when using it alongside anti-inflammatory medications or blood thinners like warfarin. Additionally, it may interact with antihistamines, antidepressants, and medications for glaucoma or Alzheimer’s disease.
As with any nootropic, it is advisable to consult with a healthcare provider before starting phosphatidylserine supplementation, especially if you are taking medications or have a pre-existing medical condition.