DrFeb
Health Guide

Epicatechin gallate

Epicatechin gallate (ECG) is a natural flavonoid found in green tea and dark chocolate. It acts as a powerful antioxidant and is best known for its ability to inhibit Myostatin—a protein that limits muscle growth. By blocking myostatin and boosting nitric oxide, ECG supports muscle building, improves blood flow, and aids in overall cellular longevity. It is a favorite for those seeking natural anabolic support without hormonal side effects.
Evidence BasedDietary Supplement
Epicatechin gallate
VERIFIED SOURCE

Bio-Activity Analysis

Myostatin Inhibition Potential

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Inhibition Rate (%)
Compound →

Health Benefits & Sources

Why You Need It

  • Muscle Growth: Inhibits Myostatin to encourage lean muscle mass.
  • Blood Flow: Increases Nitric Oxide for better circulation and pumps.
  • Hormonal Health: May support healthy testosterone levels.
  • Anti-Aging: Protects cells from oxidative stress.

Deep Dive

ECG functions by activating the Akt signaling pathway, which is essential for muscle protein synthesis. It signals the body to stop breaking down muscle and start building it. Unlike stimulants, it provides physiological support for performance and recovery by improving mitochondrial efficiency and nutrient delivery to tissues.

Natural Food Sources

ECG is found in the skins of fruits and in specific teas. However, concentrations are generally low compared to supplements.

Supplementation

To achieve the myostatin-inhibiting effects seen in studies (150mg+), supplementation is usually required. Look for supplements derived from Acacia Catechu extract. Capsules are the most common form.

Top Food Sources

Green Tea
Contains mix of catechins
Dark Chocolate (High %)
Contains ECG and flavanols
Acacia Catechu (Extract)
Primary supplement source
Kiwifruit
Good for general antioxidants
Pomegranate
Supports blood flow synergy

Frequently Asked Questions

No. It is a natural plant flavonoid found in foods like green tea. It supports muscle growth naturally by inhibiting myostatin, not by adding synthetic hormones.
Most studies suggest taking it for at least 4 to 8 weeks to see noticeable changes in strength and muscle definition.
Green tea contains ECG, but usually in milligram amounts. To get the therapeutic dosage for muscle building (150mg+), you would need to drink massive quantities, making supplementation more practical.
Not directly. It does not contain caffeine. It improves blood flow and recovery, which can result in better workout performance and stamina.

Safety & Side Effects

Side Effects: Generally mild; high doses may cause slight nausea or headaches. Interactions: May act as a mild blood thinner; avoid if taking anticoagulant medication. Contraindications: Not recommended for pregnant or breastfeeding women due to lack of safety data.

Scientific References

  • [1]Nutrition & Metabolism (2014): 'Epicatechin enhances nitric oxide bioavailability.'
  • [2]Journal of Functional Foods (2017): 'Efficacy of Epicatechin on muscle strength.'
  • [3]American Journal of Physiology: 'Flavonoids and cardiovascular health.'