howtosupplement
Heart/Weight/Inflammation

EGCG

Green tea catechin studied for modest metabolic and cardiovascular benefits, with mixed clinical results and potential liver risk at high doses.

EGCG

EGCG

48
score
C
evidence
Caution
risk
Quick Take

Small, inconsistent benefits for weight and cholesterol — not a silver bullet, and high doses carry liver risk.

EGCG (epigallocatechin gallate) is the main catechin in green tea and matcha. It can influence oxidative stress, catecholamine breakdown, and metabolic signaling. Human studies show the most consistent effects are small reductions in LDL cholesterol and body weight, with weaker signals for blood pressure, glucose, and inflammation. It is most relevant for adults with higher cardiometabolic risk who want a modest, not dramatic, effect.

Proven Benefits

01
Lowers LDL cholesterol modestly
02
Reduces body weight modestly
03
May lower blood pressure slightly
04
May lower fasting glucose
05
May lower inflammatory markers

Protocol

Amount
200-400 mg EGCG
Frequency
Once daily
When
With food to reduce hepatotoxicity risk and improve tolerability.

Onset Time

4-12 weeks for metabolic markers; no acute cognitive effect.

Who Should Consider

Adults with elevated LDL or metabolic syndrome
People seeking modest weight management support
Those with low dietary green tea intake
Adults monitoring cardiovascular risk factors

Food Sources

  • Brewed green tea (~50-100 mg EGCG per 240 mL cup)
  • Matcha powder (~70-140 mg per gram, varies by grade)
  • White tea (~30-50 mg per cup)

How It Works

EGCG weakly inhibits catechol-O-methyltransferase (COMT), which slows norepinephrine breakdown and may slightly increase thermogenesis. It also affects AMPK and other signaling pathways involved in lipid handling, glucose regulation, and oxidative stress.

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