Epicatechin
A flavonoid that may enhance muscle growth and cardiovascular health.
Also known as: (-)-Epicatechin
Overview
Epicatechin is a flavonoid, a type of plant compound with antioxidant properties, that is found in various foods, including dark chocolate, green tea, and berries. It has gained attention for its potential to support muscle growth, improve cardiovascular health, and enhance athletic performance. Epicatechin is believed to work by inhibiting myostatin, a protein that limits muscle growth. By reducing myostatin, epicatechin may help to increase muscle mass and strength. It is also thought to improve blood flow and nitric oxide production, which can benefit cardiovascular health and exercise performance. Research on epicatechin is ongoing, but some studies have shown promising results. One study found that epicatechin supplementation improved exercise performance and body composition in mice. Another study in humans showed that epicatechin-rich cocoa improved skeletal muscle structure in heart failure patients.
Key Benefits
May Enhance Muscle Growth
Epicatechin may help increase muscle mass by inhibiting myostatin.
Supports Cardiovascular Health
It may improve blood flow, lower blood pressure, and reduce cholesterol.
Improves Athletic Performance
Epicatechin may enhance endurance, strength, and power.
Dosage & How to Take
Epicatechin is typically taken in doses of 100-200 mg per day. It can be taken pre-workout to enhance performance or with a meal for general health benefits.
| Purpose | Dose | Notes |
|---|---|---|
| Muscle Growth | 150-300 mg per day | Taken in divided doses. |
| Athletic Performance | 100-200 mg per day | Taken 30-60 minutes before exercise. |
Best Time to Take
Can be taken pre-workout or with a meal.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Capsules | Medium | General use | Look for a standardized extract. |
| Powder | Medium | Custom dosing | Can be mixed with water or other beverages. |
Side Effects & Safety
Common
- Gastrointestinal issues
- Headaches
- Dizziness
Rare
- Liver toxicity
- Kidney problems
Contraindications
- None known
Interactions
No known interactions.
Scientific Research
Effects of (-)-epicatechin on molecular modulators of skeletal muscle growth and differentiation
The flavanol (-)-epicatechin (Epi) enhances exercise capacity in mice, and Epi-rich cocoa improves skeletal muscle structure in heart failure patients.
Dietary epicatechin improves survival and delays skeletal muscle degeneration in a mouse model of Duchenne muscular dystrophy
Consistently, epicatechin improved physical activity, delayed degeneration of skeletal muscle (quadriceps), and shifted the profiles of the serum metabolites toward those of healthy mice.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.