EGCG
EGCG is a natural compound found mostly in green tea, but also in small amounts in some other plant foods. It’s part of what gives green tea its health benefits. EGCG acts like a shield for your cells, helping to protect them from damage caused by harmful particles called free radicals, which can build up in the body over time.
Is this used to correct a deficiency or achieve supramaximal levels?
Supramaximal
Is it taken for life span or health span?
Healthspan
Is it targeting a specific disease? Or general health?
General health, inflammatory conditions and cancer.
Any genetic involvement?
Upregulates tumour supressor genes e.g TP53 and downrefulates cancer genes.
Is there a biomarker to track its effects?
-
MOA of supplement
EGCG helps the body by reducing inflammation, fighting cell damage from free radicals, and improving how cells respond to stress. It blocks proteins like NF-κB and STAT3 that trigger inflammation, while turning on Nrf2, a switch that boosts the body’s natural antioxidants. EGCG also relaxes blood vessels by increasing nitric oxide, improving blood flow and heart health. In the brain, it protects against harmful protein buildup linked to memory loss in Alzheimer’s and Parkinson’s disease.
Risk vs reward
+ Cancer prevention
+ May slow the progression of Alzheimers and Parkinson's
+ Protective of the cardiovascular system
+ Potential reduction in weight and waist circumference
- Inconsistent results on BP and insulin resistance
- Very low risk of hepatotoxicity
- GI disturbances
Evidence for it?
A RCT study in 30 obese adults tested 150 mg of EGCG (from green tea) twice daily for 8 weeks. It lowered blood pressure systolic by about 7 mmHg and diastolic by about 5 mmHg compared to placebo. EGCG also changed heart rate variability (HRV), a measure of how the time between heartbeats varies, which reflects how balanced the nervous system is. The low-frequency to high-frequency (LF/HF) ratio increased, meaning the “fight-or-flight” (sympathetic) system became more active compared to the “rest-and-digest” (parasympathetic) system. This could be a direct effect of EGCG or the body adjusting to lower blood pressure.
A RCT in 102 women with central obesity tested high-dose EGCG (856.8 mg daily) for 12 weeks. It led to modest but significant weight loss (about 1.1 kg), lower BMI, and reduced waist circumference compared to placebo. EGCG also decreased total cholesterol by about 5% and lowered LDL levels, while increasing adiponectin (a hormone linked to better fat metabolism) and reducing ghrelin (a hunger hormone). The treatment was well tolerated, with only mild, temporary abdominal discomfort reported in a few participants.
A review of clinical studies tested whether EGCG, the main catechin in green tea, could help with obesity and non-alcoholic fatty liver disease (NAFLD). Doses of 150–300 mg/day for about 12 weeks often improved blood sugar and cholesterol levels in people with obesity, though results on weight, blood pressure, and insulin resistance were inconsistent. Evidence in NAFLD was weaker, coming mostly from small studies with mixed results. High doses above 400 mg/day may carry a risk of liver toxicity, though this may vary by genetics. Overall, EGCG shows promise for obesity and NAFLD, but larger, longer studies are needed to confirm benefits and ensure safety.
Evidence against it?
-
Best bioavailable form?
Capsule
Advice on taking it?
Take without food on empty stomach