Epigallocatechin gallate (EGCG) is a jot down of plant compound called acatechin.
Catechins are part of a larger group of plant compounds (polyphenols) associated with health benefits.
This article discusses the potential benefits of EGCG.
Tatiana Lavrova / Getty Images
It also covers dosage and safety concerns.
EGCG Supplement Facts
Nutrition Sources of EGCG
Green teais the most potent source of EGCG.
The EGCG content of tea varies depending on the water temperature and steeping time.
Likewise, harvesting practices can affect the nutrient content of tea leaves.
Other sources of EGCG include the following:
Matcha teais a highly potent source of EGCG.
Unlike green tea, matcha is not an infusion.
Matcha contains a higher EGCG content than green tea due to its greater amount of compounds.
No supplement is intended to treat, cure, or prevent disease.
Here’s the scoop on the research.
Green tea also enhanced memory and attention span.
The cognitive benefits of green tea are well established.
This may contribute to EGCGs calming and stress-reducing benefits.
Mood
Regularly consuming green tea improves memory and mood and protects against depressive symptoms.
Research suggests that 300 milligrams (mg) of EGCG may increase calmness and reduce stress.
One cup (8 ounces) of brewed green tea has 187 mg of EGCG.
Blood Pressure
Adding green tea to your routine may keep your blood pressure in a healthy range.
Research shows that consuming any amount of green tea daily lowers blood pressure compared to not drinking green tea.
Catechins in green tea, like EGCG, improve blood pressure by increasingnitric oxideproduction.
Nitric oxide is a chemical that enlarges blood vessels, causing blood pressure to decrease.
Among randomized controlled trials, dosages of EGCG vary and are often higher than typically found in green tea.
Some research suggests a link between drinking green tea and a reduced risk of cancer.
However, much of the evidence is inconsistent.
Again, it is unclear if EGCG supplements will yield the same benefits as green tea.
However, human studies have not observed similar results.
Consuming 2 to 8 cups of green tea daily lowers LDL and total cholesterol levels.
Evidence conflicts on the benefits of EGCG supplements fortriglyceride levels.
One meta-analysis found that 300 mg EGCG daily could promote greaterenergy metabolism.
However, whether the same effects can be achieved with EGCG supplementation alone is unknown.
Dosage
There is no specific dose recommendation to reap the benefits of EGCG.
Matcha tea is more concentrated than green tea.
Some research indicates matcha may contain 137 times the amount of EGCG as green tea.
Concentrated capsules or tablets of green tea extract or catechins contain higher amounts of EGCG.
Still, some research suggests that 1,000 to 1,600 mg daily for three months can be safe.
Other recommendations include 5 mg pure EGCG per kilogram (kg) of body weight (mg/kg) daily.
Interactions
EGCG may interact with certain medications.
That means some supplement products may not contain what the label says.
Summary
EGCG may improve mood, cognition, cholesterol, and blood pressure.
Although the potential benefits of EGCG are plentiful, questions remain about the effectiveness of EGCG-specific supplements.
Regularly drinking green tea provides EGCG and other nutrients beneficial to health without exceeding recommended EGCG dosages.
Despite the advantages of green tea, it is still important to be mindful of the caffeine content.
Frequently Asked Questions
EGCG is a plant compound (polyphenol) found in green tea leaves.
EGCG is associated with numerous health benefits.
Some EGCG supplements contain caffeine, while others do not.
Read the supplement label carefully.
2017;23(19).
2020;3(3):CD005004.
2017;96(13):e6426.
2021;8(3):e964.
2017;43:1-10. doi:10.1016/j.jnutbio.2016.10.013
Vazquez Cisneros LC, Lopez-Uriarte P, Lopez-Espinoza A, et al.
Vanderbilt University Medical Center.What are the adverse effects of green tea extract?
A randomized phase Ib clinical trial (PERSEUS study).Genet Med.
2022;24(10):2004-2013. doi:10.1016/j.gim.2022.06.011
MedlinePlus.Caffeine.
American Academy of Child and Adolescent Psychiatry.Caffeine and children.
