(-)-Epicatechin 90% (Camellia Sinensis Tea Leaf Extract)
Also known as: (-)-Epicatechin, epicatechin, green tea catechin, tea leaf extract, Camellia sinensis extract
Overview
(-)-Epicatechin is a flavan-3-ol polyphenol abundant in green tea (Camellia sinensis), cocoa, and certain fruits. As a major catechin in green tea, it contributes significantly to the plant's antioxidant properties. It is commonly used to support cardiovascular and metabolic health, as well as to enhance muscle function. Its key characteristics include high antioxidant capacity, anti-inflammatory effects, and potential modulation of lipid and glucose metabolism. Research on (-)-Epicatechin is moderately to highly mature, with numerous clinical trials and systematic reviews available, although some outcomes remain inconsistent. It is available in various forms, including capsules, tablets, and as a component of green tea extracts.
Benefits
(-)-Epicatechin offers several evidence-based benefits. Systematic reviews indicate small but significant improvements in lipid profiles, including reductions in total cholesterol (TC) and LDL, and increases in HDL. Meta-analyses have shown that green tea supplementation can reduce TC and LDL, increase HDL, and improve glycemic indices (FBS, HbA1c), with effect sizes generally in the range of 5–10% for lipids and 2–5% for glycemic markers. It also exhibits antioxidant and anti-inflammatory effects, demonstrated in experimental and clinical models, though the clinical significance for inflammation markers is less clear. Some evidence suggests improved muscle function and recovery, but results are less consistent. These benefits are more pronounced in adults with metabolic risk factors, typically observed after 4–16 weeks of supplementation. Overall, the effect sizes are generally small but statistically significant for lipid and glycemic outcomes.
How it works
(-)-Epicatechin primarily functions through several biological pathways. As an antioxidant, it scavenges free radicals and upregulates endogenous antioxidant enzymes. Its anti-inflammatory effects are mediated by modulating NF-κB and other inflammatory pathways. Metabolically, it enhances insulin sensitivity and improves lipid metabolism via AMPK activation and inhibition of lipogenesis. It primarily affects the cardiovascular, metabolic, and muscular systems. Known molecular targets include AMPK, NF-κB, PPARγ, and various antioxidant enzymes. (-)-Epicatechin is absorbed in the small intestine with moderate bioavailability, and its metabolites contribute to systemic effects.
Side effects
(-)-Epicatechin is generally safe at typical doses, with most adverse effects being mild and infrequent. Common side effects, reported in over 5% of users, are rare but may include occasional gastrointestinal discomfort. Uncommon side effects, affecting 1–5% of users, may include mild headache, dizziness, or nausea. Rare side effects, occurring in less than 1% of users, include liver enzyme elevations, mostly with high-dose extracts. Potential drug interactions exist with anticoagulants and stimulants, particularly due to the caffeine content in some green tea extracts. Pure (-)-epicatechin is caffeine-free. No established contraindications exist for pure (-)-epicatechin, but caution is advised with high-dose green tea extracts in individuals with liver disease. It is considered safe in most adults, but there is insufficient data for pregnant or lactating women.
Dosage
The minimum effective dose of (-)-Epicatechin is not well established, but most studies use green tea extract equivalent to 300–1000 mg/day of catechins. Optimal dosage ranges are typically 300–1000 mg/day of catechins for green tea extract, while (-)-epicatechin-specific dosing is less clear, with 50–200 mg/day commonly used in research. A maximum safe dose of up to 800 mg/day of (-)-epicatechin has been used safely in clinical trials, but higher doses may increase the risk of side effects. It can be taken with or without food, although absorption may be slightly improved with food. Capsules or tablets are preferred for standardized dosing, as tea provides variable amounts. Absorption is enhanced by food and inhibited by high-fat meals. No required cofactors are known, but vitamin C may enhance stability.
FAQs
Is (-)-Epicatechin safe?
Generally safe; monitor for rare liver enzyme changes with high doses. Consult healthcare provider if you have liver issues or are taking medication.
When is the best time to take (-)-Epicatechin?
Best taken with meals for improved absorption. Consistency is key, so choose a time that fits your daily routine to ensure regular intake.
What are the expected benefits of taking (-)-Epicatechin?
Modest improvements in lipid and glycemic profiles are expected; muscle function benefits are less certain. Individual results can vary based on diet and lifestyle.
Does (-)-Epicatechin contain caffeine?
Pure (-)-epicatechin is caffeine-free; green tea extracts may contain caffeine. Check the product label to confirm caffeine content.
Is (-)-Epicatechin a miracle supplement?
No, it is not a miracle supplement; benefits are modest and require consistent use. It should be part of a balanced diet and healthy lifestyle.
Research Sources
- https://www.mdpi.com/2076-3921/10/7/1026 – This study investigated the effect of a tannase-treated green tea catechin extract, enriched in (-)-epicatechin, on muscle function. The results indicated improvements in muscle function parameters, suggesting a potential benefit of (-)-epicatechin for muscle health. However, the study had limitations due to incomplete reporting and requires further validation with larger sample sizes.
- https://clinmedjournals.org/articles/jnmdc/journal-of-nutritional-medicine-and-diet-care-jnmdc-8-057.php?jid=jnmdc – This systematic review examined the health-promoting effects of green tea, which is rich in catechins including (-)-epicatechin. The review highlighted the benefits of green tea, particularly in metabolic and cardiovascular health, attributing these effects to its antioxidant and anti-inflammatory properties. The study acknowledges limitations such as small sample sizes and variability in dosing and formulation across different studies.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1084455/full – This systematic review and meta-analysis assessed the impact of green tea supplementation on cardiovascular risk factors. The findings showed improvements in lipid profiles (TC, LDL, HDL, TG) and glycemic indices (FBS, HbA1c), with small but significant effect sizes. The authors noted limitations including inconsistency and imprecision in some outcomes, and rated the evidence quality as moderate for lipid and glycemic outcomes, and low for inflammation and insulin sensitivity.
- https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2018.5239 – This scientific opinion from the European Food Safety Authority (EFSA) provides a safety assessment of green tea catechins. The assessment includes a review of potential adverse effects and establishes safe intake levels. It serves as a key reference for understanding the safety profile of green tea extracts and their constituents, including (-)-epicatechin.
- https://pubmed.ncbi.nlm.nih.gov/34966132/ – This study, published in the journal Antioxidants, investigates the effects of (-)-epicatechin on muscle health. While the abstract provides limited details, it suggests a positive impact on muscle function. Further review of the full text would be needed to provide a more comprehensive summary of the study's methodology and findings.