Dark chocolate and green tea have long been consumed as an afternoon snack or after-dinner treat. These tasty foods may do a lot more than satisfy a craving — they are also accompanied by some remarkable health benefits.
Epicatechin is a naturally occurring compound found in green tea and dark chocolate, among other foods like apples and berries. It belongs to a family of beneficial plant compounds called flavonoids, specifically flavanols [1].
This molecule has captured the attention of scientists due to its potential to support multiple aspects of health, from heart to brain and muscle. What makes epicatechin particularly interesting is its ability to work in different ways throughout the body.
As an antioxidant, epicatechin helps protect cells from damage. Epicatechin also plays a key role in blood flow by helping blood vessels relax and expand through nitric oxide production. This flavonol can even cross from the bloodstream into the brain, suggesting potential benefits for brain health.
These properties help explain why foods rich in epicatechin, especially dark chocolate and green tea, have been associated with various health benefits in scientific research.
Here, we’ll break down commonly asked questions about the health benefits of epicatechin, summarizing the research to date and all that you need to know before taking this supplement.
Epicatechin May Reduce Oxidative Stress
Oxidative stress isn't just a scientific term — it's a fundamental process that affects how we age, function, and even how we feel day to day. When our cells experience oxidative stress, gradual damage can impact everything from our energy levels to our long-term health.
Epicatechin may help protect cells from oxidative stress, a natural process that can damage cells over time. Oxidative stress occurs when there are too many harmful free radicals in the body. These free radicals can damage cells and contribute to inflammation.
Epicatechin is an antioxidant, meaning it can help to defend cells against these damaging free radicals. Studies show that epicatechin may reduce oxidative stress in the body — particularly when combined with other antioxidant compounds [2].
While more research is needed, these findings suggest that epicatechin may protect against oxidative stress in humans and support cellular health.
Epicatechin Supports Muscle Growth and Recovery
Cellular health certainly impacts how we age, and so too does our ability to maintain muscle. Muscle is responsible for protecting our activities of daily living and preventing fatal falls and fractures.
When combined with proper nutrition and exercise, epicatechin may help support healthy muscle growth and maintenance which becomes increasingly vital with age.
Studies show that epicatechin works in two key ways to support muscle health. First, it may help adjust the balance of proteins that control and favor muscle growth. It reduces levels of myostatin (a protein that limits muscle growth) while increasing follistatin (a protein that promotes muscle growth) [3].
In one study, adults taking 25mg of epicatechin twice daily for just one week showed a 49% improvement in this protein balance to favor muscle growth. The supplementing group also demonstrated a 7% increase in grip strength (a common marker of muscle strength and longevity) [4].
These benefits may extend beyond healthy adults. In a study of patients with Becker muscular dystrophy, taking 100mg of epicatechin daily for eight weeks improved muscle function. Participants showed better energy production in their muscles and improved physical performance through better heart rate response and oxygen use during activity [5].
Epicatechin also supports muscle health by improving blood flow through nitric oxide production. Better blood flow means muscles receive more nutrients and can remove waste products (that lead to soreness) more effectively after exercise. This, combined with epicatechin's ability to reduce inflammation in muscle tissue, may help people recover faster between workouts.
When combined with proper nutrition and exercise, epicatechin may help to support muscle growth and recovery.
Epicatechin May Improve Fat Metabolism When Paired With Exercise
While muscle health and fat metabolism are closely linked, epicatechin's potential role in burning fat adds another dimension to its metabolic benefits.
Epicatechin may play a modest role in fat metabolism when combined with exercise.
A study looked at the impact of drinking matcha green tea, which contains epicatechin and other catechins, in combination with moderate exercise on fat oxidation [6].
In the study, female participants consumed matcha green tea before a 30-minute brisk walk. The combination of matcha consumption and moderate-intensity exercise significantly increased fat oxidation compared to the control group.
While these results shouldn't be overstated, they suggest that epicatechin might help optimize the benefits we get from regular physical activity [6].
Epicatechin Supports Heart Health
Heart disease has been the leading cause of death in the US for decades. Maintaining heart health isn’t just about your long-term health — it can lead to more vitality today, too.
Recent studies show that epicatechin may help keep your heart healthy in several ways.
One of epicatechin’s main benefits is that it can improve blood flow throughout the body. It does this by increasing levels of nitric oxide, a compound that helps blood vessels relax, allowing blood to flow more easily through them to the rest of the body. Smooth and efficient blood flow indicates a strong and healthy heart [7].
Scientists tested epicatechin in lab studies to better understand how it works. In a study of diet-induced obese rats, epicatechin helped lower elevated inflammation markers and bad cholesterol (LDL) levels. These are both important for heart health, as high inflammation and cholesterol are risk factors for heart disease [8].
The evidence so far suggests that epicatechin may help protect the heart in multiple ways, and further human research is needed to understand its potential.
Epicatechin May Lower Blood Sugar
When our blood sugar isn't well regulated, we can experience energy crashes, mood swings, and difficulty concentrating. Over time, poor blood sugar control can lead to more serious health concerns.
Epicatechin may also help support healthy blood sugar levels, particularly in people with type 2 diabetes.
Research shows that epicatechin works in multiple ways to influence blood sugar control. Insulin sensitivity is a challenge in people with type 2 diabetes. Epicatechin may help cells become more sensitive to insulin (the hormone controlling blood sugar) while reducing insulin resistance.
Laboratory studies have revealed that when people consumed foods containing epicatechin, they showed improved insulin sensitivity and lower insulin resistance. These benefits appear to be connected to epicatechin's effect on nitric oxide production in the body [2].
Epicatechin may be a promising tool for supporting blood sugar control, and more human research is needed to understand how epicatechin affects metabolism.
Epicatechin Can Influence Brain Health
Not only can epicatechin support physical health, it may also support cognitive health, too. Epicatechin shows promising benefits for cognitive health, particularly in older adults.
Research shows that this flavonoid helps preserve memory and cognitive function through two key mechanisms: increasing blood flow and reducing oxidative damage in the brain [9].
Multiple studies of epicatechin have demonstrated meaningful cognitive improvements, especially when supplementation exceeds 50 mg of epicatechin daily. Notably, clinical trials lasting 28 days or longer in populations over 50 years old showed enhanced cognitive performance, with participants exhibiting improvements in memory, executive function, and processing speed [10].
While these findings are encouraging, it's important to note that many studies examine epicatechin as part of a broader flavonoid complex, suggesting that its cognitive benefits may be optimized when consumed as part of a flavonoid-rich diet.
Is Epicatechin Safe to Take?
Because epicatechin is naturally found in foods like green tea and dark chocolate, it is generally considered safe for most people. Studies to date show that epicatechin supplements are well-tolerated, with few reported side effects. The compound's natural origin and presence in common foods suggest a low risk of toxicity in humans [11].
However, as with any supplement, individual responses may vary. As always, it's recommended that you consult with your healthcare provider before taking any new supplement, especially if you are pregnant, nursing, taking medications, or have underlying health conditions.
Key Takeaways:
- Epicatechin is a powerful antioxidant found naturally in dark chocolate, green tea, apples, and berries. Studies show it provides multiple health benefits through its ability to increase nitric oxide production and reduce oxidative stress.
- Clinical research demonstrates that epicatechin significantly supports muscle health, with one study showing a 49% improvement in muscle growth factors and 7% increase in grip strength after just one week of supplementation (25mg twice daily).
- Studies indicate epicatechin improves blood flow throughout the body by increasing nitric oxide production, which helps blood vessels relax and expand. This mechanism supports both heart and brain health.
- Research shows epicatechin may help improve insulin sensitivity and blood sugar control, particularly in those with type 2 diabetes.
- Multiple clinical trials found that consuming over 50mg of epicatechin daily improved cognitive performance in adults over 50, specifically enhancing memory, executive function, and processing speed.
- When combined with moderate exercise, epicatechin (particularly from sources like matcha green tea) has been shown to increase fat oxidation, supporting metabolic health.
- Epicatechin is generally considered safe for most people, with research showing it's well-tolerated. Consult with a healthcare provider before starting a new supplement.
References:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6115745/
- https://www.veterinaryworld.org/Vol.10/August-2017/6.pdf
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0175271
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3857584/
- https://onlinelibrary.wiley.com/doi/10.1002/mus.27108
- https://pubmed.ncbi.nlm.nih.gov/29345213/
- https://pubmed.ncbi.nlm.nih.gov/29748816/
- https://pubmed.ncbi.nlm.nih.gov/37732427/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6672256/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6115745/
- https://www.sciencedirect.com/science/article/abs/pii/S1756464618305395
