During a workout, have you ever felt like your body was ready to go, but your mind just wasn’t focused on the task at hand? It can be frustrating to feel like your body and mind aren’t clicking when you want them to.

What if there was one supplement that could help not only power your workouts but also help your mind maintain focus as well?

That’s where Thorne Creatine + Alpha GPC comes into play.*

Creatine monohydrate is a well-known supplement that can support lean muscle mass, benefit cognitive function, help the cells of the body create energy more efficiently, and much more.*

But what is alpha-GPC? What does a combined creatine-alpha-GPC supplement do?

Alpha-GPC, while not as well-known as creatine, can support focus and memory, as well as promote physical endurance and force production. When taken together, these two ingredients enhance physical performance and cognitive function at the same time.*

Understanding alpha-GPC

Alpha-GPC, or L-alpha-glycerolphosphorylcholine, is a choline-containing compound that naturally exists in the brain and acts as a precursor to the neurotransmitter acetylcholine. In the brain, alpha-GPC easily crosses the blood-brain barrier and is quickly incorporated into brain cell membrane phospholipids, which means it plays a key role in cognitive function, like creatine, but in a very different way.

While creatine helps supply the brain with much-needed energy, alpha-GPC helps maintain levels of key neurotransmitters that are vital for nerve signaling and communications involved in memory, attention, and skeletal muscle contraction. In various research studies, alpha-GPC has been found to enhance reaction time, attention, information processing speed, and cognitive flexibility. It has also been shown to enhance force production in both upper and lower body exercises, helping promote physical power, alongside mental power.¹* Read more about the benefits of alpha-GPC for exercise here.

Understanding creatine for brain health

Creatine is an amino acid derivative, naturally synthesized in the body from the amino acids arginine, methionine, and glycine. Most well-known for its ability to enhance lean muscle mass gain and support strength training, creatine also features benefits for cognition.* Read all about creatine and its extensive benefits here.

The cells of the brain require a lot of energy, just like our bodies, so it’s no surprise that creatine supplementation can help provide necessary energy to the brain and even promote cognitive performance.* Creatine supplementation can be especially effective in a tired or overworked brain, when it could use more energy. Researchers have looked at the effects of 5 g of creatine monohydrate per day on healthy adults, and observed that, within six weeks, creatine supplementation enhanced working memory and helped maintain adequate processing speed during cognitive tasks.²

The synergistic advantage: Why creatine and alpha-GPC work better together

Now, understanding the differences between creatine and alpha-GPC, what happens when you take them together? Supplementing with both can boost the mind-muscle connection by contributing to mental focus and physical energy for optimized performance. So, it’s not just enhancing your mental game but also supporting your physical output and cellular energy levels.*

Taking alpha-GPC and creatine simultaneously, rather than separately, can actually enhance their effectiveness. When you take them separately, the timing of when the two ingredients start working may not match up, and you could miss out on some of the benefits they would provide when taken together.

Practical applications: Who benefits most and how to take Creatine + Alpha GPC

When it comes to the timing of when you can take Creatine + Alpha-GPC, it really comes down to your goals. Are you an athlete about to compete? Are you a fitness enthusiast headed to a workout class? Or, are you a busy CEO with back-to-back meetings?

If you’re headed to a workout or competition, the best practice is to take this supplement anywhere from 30-60 minutes before your event. Otherwise, if you are looking to use Creatine + Alpha-GPC to give yourself a much-needed mental boost throughout the day or to enhance concentration for daily tasks, we recommend taking Thorne Creatine + Alpha GPC in the morning to lay a foundation for the day ahead, much like you would with a morning cup of coffee or tea.*

Although alpha-GPC is not a stimulant, some people report feeling increased alertness throughout the day when taking supplements that contain alpha-GPC. Therefore, it may be beneficial to avoid taking Creatine + Alpha GPC within at least four hours of going to bed to maintain a healthy sleep schedule.

Always consult a trusted health-care professional when making changes to your supplement routine.

Safety profile, quality, and important considerations

Both creatine and alpha-GPC have been found to be safe in their clinically relevant doses: 5 g of creatine and 600 mg of alpha-GPC.^3,4 Some individuals may experience temporary water retention or bloating when first starting creatine supplementation, as creatine draws water into the muscles. This will typically pass within a few weeks of consistent use.

One commonly asked question is about pharmaceutical grade creatine-alpha-GPC supplements. Unfortunately, there is no U.S. regulation or international standard that defines the phrase “pharmaceutical grade.” In absence of such a standard, look for a supplement that is manufactured by a company that maintains rigorous testing protocols and strict manufacturing practices that verify the purity and potency of its ingredients through multiple rounds of in-house quality checks, as well as independent, third-party testing.

Thorne Creatine + Alpha GPC starts with highly micronized creatine monohydrate, and alpha-GPC, formulated without fillers or additives that interfere with absorption. Every batch is tested a minimum of four times throughout the manufacturing process, and materials are screened for heavy metals and other contaminants before they are approved for use.

Creatine + Alpha GPC is also NSF Certified for Sport^® to ensure that what is listed on the label is actually in the product and confirm the absence of nearly 300 substances banned by many major athletic organizations.

Frequently asked questions

Can I take creatine and alpha-GPC together?

Yes, Thorne Creatine + Alpha GPC combines both ingredients in one supplement, providing 5 g of creatine monohydrate and 600 mg of alpha-GPC per serving. Taking them together maximizes their combined benefit on physical performance and cognitive function.*

What does creatine with alpha-GPC do?

Creatine provides energy to muscles and the brain, while alpha-GPC supports neurotransmitter levels for nerve signaling, memory, and attention. Together, they enhance the mind-muscle connection by supporting both mental focus and physical energy for optimized performance.*

What are the benefits of combining creatine and alpha-GPC?

This combination supports lean muscle mass, physical power, cognitive function, focus, memory, reaction time, and force production. It helps both your body and mind perform at their best during workouts or mentally demanding tasks.*

When should I take creatine and alpha-GPC?

Take it 30-60 minutes before a workout or competition for physical performance benefits, or in the morning for a mental boost throughout the day.*

What is the recommended dosage of creatine with alpha-GPC?

The clinically studied and recommended dose is 5 g of creatine monohydrate with 600 mg of alpha-GPC daily, which is what is provided in one scoop of Thorne Creatine + Alpha GPC.

Are creatine and alpha-GPC safe to take?

Yes, both ingredients are safe at their clinically relevant doses. Some individuals may experience temporary water retention or bloating when first starting creatine, which typically passes within a few weeks of consistent use. For individuals who are pregnant or nursing, do not take this product.

Who should take creatine and alpha-GPC?

Athletes and active individuals looking to improve focus and coordination during training, as well as high-performance professionals like CEOs or busy parents seeking enhanced concentration for daily tasks, can benefit from this combination.

Source: Thorne Take 5 Daily