Health Guide
Epigallocatechin gallate
Meet Epigallocatechin gallate (EGCG), the superstar compound found primarily in green tea. Often called the 'magic bullet' of tea, EGCG is a potent type of catechin—a natural plant compound packed with antioxidants. Think of it as your body's personal bodyguard against oxidative stress. While you might drink tea for the warm comfort, you're actually sipping on a biochemical powerhouse that supports everything from your metabolism to your cellular health. It is the primary reason green tea has been revered for centuries in Eastern medicine.
Evidence BasedDietary Supplement
VERIFIED SOURCE
Bio-Activity Analysis
EGCG Bioavailability Comparison
SCIENTIFIC DATA VISUALIZATION
Y-Axis
Estimated Absorption (%)
Source Type →
Health Benefits & Sources
Why You Need It
- Metabolic Boost: Helps increase fat burning and boosts metabolic rate.
- Cellular Defense: Acts as a powerful antioxidant, protecting cells from damage.
- Heart Health: Supports healthy cholesterol levels and blood flow.
- Brain Function: May protect brain cells and support cognitive health.
Deep Dive
EGCG works by neutralizing free radicals—unstable molecules that cause aging and disease. It inhibits an enzyme called COMT, which usually breaks down norepinephrine (a fat-burning hormone). By blocking this enzyme, EGCG keeps norephrine levels higher, signaling the body to burn more fat. Regarding cellular health, it modulates signaling pathways, essentially telling your cells to behave in a healthy, youthful way. It is also the primary reason green tea is linked to a lower risk of various chronic conditions.
Natural Food Sources
The best way to get EGCG is through whole foods, specifically tea leaves.
| Food | Amount | % DV |
|---|---|---|
| Green Tea (Brewed) | 1 cup (240ml) | High (~150mg) |
| Matcha Powder | 1 tsp (2g) | Very High (~300mg) |
| White Tea (Brewed) | 1 cup (240ml) | Medium (~80mg) |
| Cranberries | 1 cup | Low (~2mg) |
| Apple (with skin) | 1 medium | Low (~1mg) |
Supplementation
EGCG is most commonly taken as a concentrated green tea extract supplement.
- Dosage: A common dosage range is 300–800 mg per day of EGCG, usually split into two doses.
- Who Should Take It: Those looking for metabolic support or antioxidant protection who don't enjoy drinking multiple cups of green tea daily.
- Best Practice: Always take on an empty stomach (at least 30 minutes before a meal) to maximize absorption.
Top Food Sources
Matcha Green Tea
~300mg per tsp
Brewed Green Tea
~150mg per cup
White Tea
Gentler flavor, lower EGCG
Cranberries
Natural fruit source
Pecans
Contains trace amounts
Frequently Asked Questions
They are related. A cup of green tea contains EGCG, but supplements offer a concentrated dose. However, the whole food (tea) provides a synergistic blend of other beneficial compounds.
Yes, studies suggest it aids fat oxidation and metabolic rate, but it works best when combined with exercise and a healthy diet.
Tannins in tea extracts can irritate the stomach lining. Always take EGCG supplements with plenty of water and food, or switch to drinking it with tea.
Green tea extract usually contains some caffeine, though less than a cup of coffee. Decaffeinated versions are available but may have slightly lower EGCG potency.
Safety & Side Effects
Safety Profile & Interactions
Who should avoid it?
- Pregnant or breastfeeding women: High doses can affect fetal development and iron absorption.
- People with liver conditions: While rare, high-dose supplements have been linked to liver toxicity in susceptible individuals.
- Iron-deficient individuals: EGCG can inhibit iron absorption; take it between meals if you are anemic.
Potential Side Effects:
- Nausea or stomach pain (due to tannins).
- Insomnia or jitteriness (due to caffeine content in natural extracts).
- Caffeine sensitivity: Be mindful of total daily caffeine intake.
Interactions:
- Stimulants: Can increase the effects of caffeine.
- Blood Thinners: May have mild blood-thinning effects; consult a doctor if on anticoagulants.
Scientific References
- [1]Hursel, R., et al. (2009). The effects of green tea on weight loss and weight maintenance: a meta-analysis.
- [2]Yang, C. S., et al. (2019). Cancer prevention by tea: Animal studies, molecular mechanisms and human relevance.
- [3]Khan, N., & Mukhtar, H. (2018). Tea Polyphenols in Promotion of Human Health.