Comment · Mon, May 18, 2020
Alpha GPC capsules - 150mg of total Choline, or 150mg Alpha GPC (~60mg Choline)?
Original post in this thread
Regenine · 5 points
Per molecular weight, Choline makes up about 40% of an Alpha GPC molecule, hence 150mg of Alpha GPC dhould contain 60mg of Choline.
Considering that, are the 150mg capsules on the website 150mg toral Choline or 60mg?
What they were answering
Direct reply to the original post — see the thread post above.
u/MisterYouAreSoDumb
Choline does not have an RDA. So you do not list it the same as things that do, like you would magnesium or zinc. Choline has an AI, or adequate intake level of 550mg for men and 425mg for women. The issue is that those numbers are based on very limited data, and only regarding dietary choline forms. This is why an RDA has not been set. Every form of choline will have differing bioavailabilities. So boiling a dose of alpha-GPC down to just the choline level is not going to be useful for most people. A strong dose of alpha-GPC is 300mg. The issue with that dose is that many people get depressed with that dose, myself included. It's the most reported side effect of too much choline. So we decided to give people the flexibility to dose lower amounts with 150mg capsules. I can take higher doses of choline bitartrate without issue, though. That's because the bioavailability is lower. That's even though the molecular weight of choline is around 40% in both forms. So yes, if you simplify it down to just how much choline there is on a molar basis, you are getting 60mg per 150mg dose. However, you are actually getting more to the body and brain with alpha-GPC. In fact, the GRAS filing for alpha-GPC approved back in 2012 by the FDA states that doses not to exceed 196.2 mg/person/day are safe.
when consumed at a level not to exceed 196.2 mg/person/day, is generally recognized as safe (GRAS) based on scientific procedures. An Expert Panel Report, providing the basis of the GRAS determination, the signed conclusions of the Expert Panel, and the curricula vitae of the three Expert Panel members are enclosed.
Taking too much choline is counterproductive. Also, it can be really shitty for the people that get depressive symptoms from it. If I take too much alpha-GPC, I will be depressed for 3 days. It's not fun. So proper dosing is key for people to get the benefits. More is not always better. A lot of supplement companies have no idea what they are doing, though. They don't try all their products and do testing to figure out what makes sense in the real world. We do. Simplifying things down without taking into account the other complexities can mislead people. A 150mg dose of alpha-GPC is a prudent place to start for most people.