Comparison
Alpha-GPC vs Urolithin A
Side-by-side of Alpha-GPC and Urolithin A. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
Alpha-GPC
Alpha GPC supplement profile: 300 to 600 mg dosage, acetylcholine synthesis, attention and reaction-time evidence, side effects, and choline donor comparisons.
Urolithin A
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
Effects at a glance
Alpha-GPC
- •Choline donor supplement, roughly 40% choline by weight; crosses blood-brain barrier efficiently
- •Replicated small gains in attention and reaction time at 300 to 600 mg in healthy adults
- •Standard prescription cognitive medication in much of Europe (Gliatilin) at 1,200 mg/day for vascular cognitive impairment
- •ASCOMALVA trial (n=210) showed cognitive preservation when added to donepezil over 24 months
- •Increases acute power output (~14%, single trial) and transient growth hormone secretion at 600 mg
- •TMAO production raises a contested cardiovascular concern at chronic high doses
Urolithin A
- •Gut-microbiome-derived metabolite of pomegranate and walnut ellagitannins
- •Roughly 40% of adults are 'urolithin producers' from dietary intake; ~60% are non-producers
- •Ryu 2016 (Nature Medicine) reported lifespan extension in C. elegans and muscle benefits in aged rodents
- •Andreux 2019 first-in-human trial (n=60) established safety and mitochondrial gene-expression upregulation
- •Singh 2022 (n=66, 4 months, 1000 mg/day) reported improved muscle endurance in older adults
- •Most human trial portfolio is Amazentis-funded; independent replication is thin
Side-by-side
| Attribute | Alpha-GPC | Urolithin A |
|---|---|---|
| Category | supplement | supplement |
| Also known as | L-Alpha glycerylphosphorylcholine, choline alfoscerate, GPC, alpha-glyceryl phosphorylcholine | UA, Mitopure, ellagitannin metabolite |
| Half-life (hr) ↗ | 4 | 17 |
| Typical dose (mg) ↗ | 600 | 500 |
| Dosing frequency | 1 to 3 times daily | daily, morning with food |
| Routes | oral | oral |
| Onset (hr) | 1 | 2 |
| Peak (hr) | 2 | 4 |
| Molecular weight | 257.22 | 228.2 |
| Molecular formula | C8H20NO6P | C13H8O4 |
| Mechanism | Hydrolyzed to free choline and glycerophosphate after absorption; choline supports acetylcholine and phosphatidylcholine synthesis in CNS. | Induces mitophagy via potentiation of PINK1/Parkin signaling, leading to selective degradation of damaged mitochondria. Secondary anti-inflammatory effects via NF-kB modulation. |
| Legal status | Dietary supplement (US); prescription medication in much of Europe | OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021) |
| WADA status | allowed | allowed |
| DEA / Rx | OTC supplement | OTC supplement (not scheduled) |
| Pregnancy | Insufficient data; choline generally recommended in pregnancy | Insufficient data; not routinely recommended |
| CAS | 28319-77-9 | 1143-70-0 |
| PubChem CID | 71920 | 5488186 |
| Wikidata | Q411478 | Q27101321 |
Safety profile
Alpha-GPC
Common side effects
- mild GI upset
- headache
- dizziness
- occasional insomnia with evening dosing
Contraindications
- established cardiovascular disease (TMAO concern)
- concurrent strong anticholinergic therapy
Interactions
- anticholinergic medications: partial mutual antagonism(minor)
- cholinesterase inhibitors (donepezil): additive cholinergic effect, basis for ASCOMALVA protocol(minor)
- scopolamine: partial counteraction of anticholinergic effect(minor)
Urolithin A
Common side effects
- mild GI upset (rare)
- soft stools (rare)
Contraindications
- pregnancy and lactation (insufficient data)
- active chemotherapy (consult oncology)
Interactions
- chemotherapy agents: theoretical interaction with mitochondrial-targeting agents; consult oncologist(moderate)
Which Should You Take?
Urolithin A comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-A outcome catalogued. Alpha-GPC is the right call when one of the conditionals below applies.
- → If your priority is focus or working memory, pick Alpha-GPC.
- → If your priority is athletic performance, pick Alpha-GPC.
- → If your priority is healthspan extension, pick Urolithin A.
- → If your priority is muscle hypertrophy, pick Urolithin A.
Edge case: Half-lives differ materially (Alpha-GPC ~4 hr vs Urolithin A ~17 hr). Urolithin A reaches steady state faster; Alpha-GPC is easier to dial in if tolerability is uncertain.
Default choice: Urolithin A. Lower friction to source, a Tier-A evidence outcome catalogued, and broader goal coverage. Reach for Alpha-GPC only if your priority sits squarely in the goals it owns above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between Alpha-GPC and Urolithin A?
Alpha-GPC and Urolithin A differ in category (supplement vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, Alpha-GPC or Urolithin A?
Alpha-GPC half-life is 4 hours; Urolithin A half-life is 17 hours.
Can you stack Alpha-GPC with Urolithin A?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
Go deeper