EGCG (Green Tea Extract)
Epigallocatechin Gallate
Moderate
EGCG is the most abundant and powerful catechin in green tea, accounting for a large share of its polyphenol content. It is a potent antioxidant with evidence for benefits in metabolic health, weight management, cognitive function, and cardiovascular support.
How It Works
EGCG works through multiple pathways:
- Antioxidant: Highly potent free-radical scavenger that protects cellular components from oxidative damage.
- Thermogenesis: Increases metabolic rate and fat oxidation, especially when combined with caffeine.
- COMT Inhibition: Inhibits catechol-O-methyltransferase, prolonging norepinephrine activity and contributing to thermogenic effects.
- AMPK Activation: Activates the cellular energy sensor AMPK, improving metabolic function.
- Neuroprotection: Crosses the blood-brain barrier and may protect neurons from oxidative stress and support neurotrophic factors.
- Anti-inflammatory: Inhibits NF-κB and inflammatory cytokine production.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Green tea (brewed) | 50-100 mg EGCG per cup |
| Matcha | 137 mg EGCG per serving |
| Matcha | 25-50 mg per cup |
| White tea | 20-30 mg per cup |
Safety Information
Contraindications
- Liver disease – rare but serious liver injury has been reported with high-dose green tea extracts
- Anemia - EGCG reduces iron absorption
- Iron-deficiency anemia – EGCG reduces non-heme iron absorption
Potential Side Effects
- GI upset, especially when taken on an empty stomach (common)
- Liver injury (rare, usually high-dose fasted supplements) (rare)
- Insomnia or jitteriness when combined with caffeine (uncommon)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.