Epicatechin
Small trials disagree. In sarcopenic older men, epicatechin with resistance training gave the largest strength and follistatin gains. In 20 adults cycling for 4 weeks, 200 mg a day blocked the rise in relative peak VO2 seen with placebo. In 37 adults, 100 mg a day did not change blood pressure or flow-mediated dilation.
- Status
- Dietary supplement in the US.
- Also called
- (-)-epicatechin, EC, epi, cocoa flavanol, myostatin inhibitor, follistatin booster
- Taken for
- muscle growth, strength, myostatin, follistatin, endurance, blood flow, recovery
Strong several reviews agree · Moderate one review or consistent trials · Limited one or a few small studies · Untested no study in people, listed with what it rests on
Shown to help1
Reported risks2
- LimitedOne small trial found peak VO2 did not rise during 4 weeks of cycle training on 200 mg a day, while it rose on placebo.
- LimitedLimited evidence: Epirium Bio purified, formulated and provided the drug for the Becker muscular dystrophy study. The cycling and green tea trials declared no conflicts.
What people take it for, and what was found
Shown to help1
Strength and muscle in older adults
Small trials found larger strength gains in older adults, alongside resistance training in sarcopenic men and with a green tea extract in Korean adults.
The numbers and sources
- Effect
- In 62 men with sarcopenia aged about 69, 8 weeks of resistance training plus epicatechin gave larger gains in leg press, chest press, follistatin and the follistatin to myostatin ratio than training alone, epicatechin alone or placebo. Appendicular muscle mass and timed up and go improved in all three active groups compared with placebo [1]. In older Korean adults, 85% women, 600 mg a day of an epicatechin-enriched green tea extract for 12 weeks raised isokinetic flexor and handgrip strength compared with placebo, and arm muscle mass fell only in the placebo group [2].
- Population
- Sarcopenic men in Iran [1]; healthy adults aged 60 or older in Korea [2].
- Sources
- [1], [2]
- Caveats
- The abstract of [1] does not give the epicatechin dose. [2] tested a green tea extract that also contained gallic acid, not pure epicatechin.
Not shown to help3
Myostatin and follistatin
Limited evidence: myostatin fell only with training in one trial and did not change in another. Uncontrolled studies found follistatin rose.
The numbers and sources
- Effect
- Myostatin fell only in the groups that trained, with or without epicatechin [1]. In 20 adults cycling for 4 weeks, 200 mg a day did not change muscle myostatin gene expression [3]. In an open-label study of 7 adults with Becker muscular dystrophy, 100 mg a day for 8 weeks raised muscle and plasma follistatin and lowered myostatin [4]. In healthy volunteers taking 50 mg twice a day for 5 days, plasma follistatin was about 2.5 times higher on day 5 than on day 1 [5].
- Population
- Sarcopenic men [1]; healthy adults [3][5]; adults with Becker muscular dystrophy [4].
- Sources
- [1], [3], [4], [5]
- Caveats
- Sources disagree. [4] and [5] had no placebo group, and [4] studied a muscle disease.
Endurance training adaptations
One trial found peak VO2 rose with placebo but not with epicatechin during cycle training. A review found no performance effect from cocoa flavanols.
The numbers and sources
- Effect
- In 20 adults doing 4 weeks of cycle training, relative peak VO2 rose with placebo but not with 200 mg a day of epicatechin. Muscle succinate dehydrogenase also rose only with placebo. Anaerobic power and capacity rose in both groups equally [3]. A systematic review of 13 studies of cocoa flavanols found no ergogenic effect in athletes with acute or 2-week intake [6].
- Population
- 20 adults [3]; trials of cocoa flavanol drinks and products [6].
- Sources
- [3], [6]
- Caveats
- [6] tested cocoa flavanols, a mix that includes epicatechin, not purified epicatechin.
Blood vessel function and blood pressure
One trial found no change in blood vessel function, blood pressure or lipids in adults with raised blood pressure. Fasting insulin fell slightly.
The numbers and sources
- Effect
- In 37 adults aged 40 to 80 with systolic pressure of 125 to 160 mmHg, 100 mg a day for 4 weeks did not significantly change flow-mediated dilation (1.1%, 95% CI -0.1 to 2.3). Office and 24-hour blood pressure, arterial stiffness and blood lipids did not change. Fasting insulin fell 1.46 mU/L and HOMA insulin resistance fell 0.38 [7].
- Population
- 37 adults in a crossover trial in the Netherlands [7].
- Sources
- [7]
- Caveats
- One 4-week trial.
Doses studied
Trials of purified epicatechin used 100 mg a day for 4 weeks [7], 100 mg twice a day for 4 weeks [3], 50 mg twice a day for 8 weeks [4], and single doses of 50 to 200 mg or 50 mg once or twice a day for 5 days [5]. The Korean trial used 600 mg a day of an epicatechin-enriched green tea extract for 12 weeks [2].
Risks
Reported risks2
Blunted aerobic training gains
One small trial found peak VO2 did not rise during 4 weeks of cycle training on 200 mg a day, while it rose on placebo.
The numbers and sources
- Effect
- With 200 mg a day during 4 weeks of cycle training, relative peak VO2 did not rise (p = 0.21) while it rose with placebo (p < 0.01). Muscle succinate dehydrogenase content was higher with placebo after training [3].
- Population
- 20 adults [3].
- Sources
- [3]
- Caveats
- One small trial, funded by a university grant with no conflicts declared [3].
Supplier involvement in the evidence
Limited evidence: Epirium Bio purified, formulated and provided the drug for the Becker muscular dystrophy study. The cycling and green tea trials declared no conflicts.
The numbers and sources
Checked, no increase found1
Short-term safety data
One small study found no adverse effects from doses up to 200 mg for up to 5 days in healthy volunteers.
The numbers and sources
Claims tested and not found
- That epicatechin lowers myostatin in healthy adults. Muscle myostatin gene expression did not change over 4 weeks of training with 200 mg a day [3].
- That epicatechin improves endurance gains from training. Relative peak VO2 rose with placebo but not with epicatechin [3].
- That epicatechin lowers blood pressure. Office and 24-hour blood pressure did not change over 4 weeks [7].
Sources
- Mafi F, Biglari S, Ghardashi Afousi A, et al. Improvement in Skeletal Muscle Strength and Plasma Levels of Follistatin and Myostatin Induced by an 8-Week Resistance Training and Epicatechin Supplementation in Sarcopenic Older Adults. Journal of Aging and Physical Activity. 2019. https://doi.org/10.1123/japa.2017-0389
- Seo H, Lee SH, Park Y, et al. (-)-Epicatechin-Enriched Extract from Camellia sinensis Improves Regulation of Muscle Mass and Function: Results from a Randomized Controlled Trial. Antioxidants. 2021. https://doi.org/10.3390/antiox10071026
- Schwarz NA, Blahnik ZJ, Prahadeeswaran S, et al. (-)-Epicatechin Supplementation Inhibits Aerobic Adaptations to Cycling Exercise in Humans. Frontiers in Nutrition. 2018. https://doi.org/10.3389/fnut.2018.00132
- McDonald CM, Ramirez-Sanchez I, Oskarsson B, et al. (-)-Epicatechin induces mitochondrial biogenesis and markers of muscle regeneration in adults with Becker muscular dystrophy. Muscle & Nerve. 2021. https://doi.org/10.1002/mus.27108
- Barnett CF, Moreno-Ulloa A, Shiva S, et al. Pharmacokinetic, partial pharmacodynamic and initial safety analysis of (-)-epicatechin in healthy volunteers. Food & Function. 2015. https://doi.org/10.1039/c4fo00596a
- Decroix L, Soares DD, Meeusen R, et al. Cocoa Flavanol Supplementation and Exercise: A Systematic Review. Sports Medicine. 2018. https://doi.org/10.1007/s40279-017-0849-1
- Dower JI, Geleijnse JM, Gijsbers L, et al. Effects of the pure flavonoids epicatechin and quercetin on vascular function and cardiometabolic health: a randomized, double-blind, placebo-controlled, crossover trial. American Journal of Clinical Nutrition. 2015. https://doi.org/10.3945/ajcn.114.098590