EGCG (Epigallocatechin Gallate): Benefits, Dosage, and Safety

Epigallocatechin gallate (EGCG) is a unique plant compound that may help to reduce inflammation, aid weight loss, and prevent conditions like heart disease.

Epigallocatechin gallate (EGCG) is a type of plant-based compound called catechins, which are a type of polyphenol. EGCG exists naturally in several plant-based foods but is also available as a dietary supplement, usually sold as an extract.

EGCG and other catechins have antioxidant effects that may protect against cellular damage caused by free radicals.

Free radicals are highly reactive particles formed in your body that can damage your cells when their numbers get too high. Eating foods high in antioxidants like catechins may help limit free radical damage.

Some research suggests EGCG’s properties may offer certain health benefits, like helping to lower high blood pressure and promoting weight loss. But, research is ongoing to learn the extent of these benefits and the risk of adverse side effects.

Keep reading to learn more about the benefits, sources, and potential side effects of EGCG.

EGCG may be best known for its role as the major active compound in green tea. In fact, researchers typically credit the numerous health benefits associated with drinking green tea to its EGCG content.

Though EGCG is abundant in green tea, it also exists in small amounts in other foods. According to a 2020 review, you can find catechins like EGCG in the following:

While a lot of research focuses on EGCG, as the most potent catechin in green tea, other types like epicatechin, epigallocatechin, and epicatechin 3-gallate may offer similar benefits. Plus, many of them are more widely available in the food supply.

Red wine, broad beans, and most fruit are a few examples of dietary sources that contain health-promoting catechins.

Test-tube, animal, and some human studies suggest that EGCG provides health benefits. For example, research in a 2020 article suggests that catechins like EGCG may help to reduce inflammation and prevent certain chronic conditions, including:

Ultimately, more research is necessary to better understand how people can use EGCG as a preventive tool or treatment for disease, though current data is promising.

Much of EGCG’s claim to fame comes from its strong antioxidant capacity and potential to combat oxidative stress and inflammation.

Oxidative stress occurs when there are too many free radicals in your body.

Research links oxidative stress and inflammation to various chronic conditions, including cancer, diabetes, and heart disease.

EGCG’s antioxidant and anti-inflammatory properties may protect your cells from damage due to oxidative stress and suppress the activity of pro-inflammatory chemicals, such as TNF-alpha.

Research in a 2022 review suggests that EGCG may support heart health by reducing blood pressure, cholesterol, and the accumulation of plaque in blood vessels — all major risk factors for heart disease.

A 2022 animal study found that EGCG lowered blood pressure in hypertensive mice over 14 days.

Research in a 2020 systematic review of 3,321 people across 31 trials concluded that green tea typically helps to lower total cholesterol and low-density lipoprotein cholesterol.

A 2023 review also highlights research suggesting that drinking more green tea may lower the risk of death from heart diseases.

Though these results are encouraging, more research is necessary to better understand how EGCG in green tea may reduce heart disease risk.

EGCG may also promote weight loss. According to a 2021 systematic review, people experienced significant reductions in body mass index and waist circumference when taking green tea over 12 weeks.

The authors concluded that using green tea along with dietary adjustments and regular exercise may be beneficial for weight management in people with obesity.

Additional human studies in a 2017 systematic review have collectively found that taking 100 to 460 milligrams (mg) of EGCG daily with 80 to 300 mg of caffeine for at least 12 weeks may lead to significant weight loss and reduction of body fat.

Still, more research is necessary to understand EGCG’s effects on weight loss.

Animal studies in a 2022 review suggest EGCG may have the following effects:

In a 2018 review, multiple observational studies in humans found a link between a higher intake of green tea and a reduced risk of age-related brain decline, as well as Alzheimer’s disease and Parkinson’s disease. However, the available data is inconsistent.

According to a 2019 review, human, animal, and cell culture studies support green tea catechins’ potential neuroprotective qualities.

However, more research is necessary to understand if and how ECGC may effectively prevent and treat degenerative brain diseases in humans.

Various studies use different dosages when testing EGCG’s health effects.

A 2018 systematic review suggests that a 240 milliliter (ml) serving of green tea may provide around 187 mg of EGCG. However, catechin levels may vary widely depending on the product and preparation.

Green tea and the EGCG it contains are common in Chinese traditional Medicine. One 2019 article suggests EGCG may be safe in doses as high as 3 grams (g) per day.

However, some reports suggest that very high doses of EGCG may lead to liver toxicity in animals and humans. Higher doses may be more easily achievable when people consume green tea extract or EGCG supplements.

Most information on EGCG toxicity comes from animal studies. More clinical studies are necessary to understand safe dosages and toxicity levels in humans.

It’s important to note that EGCG is not 100% safe or risk-free. In fact, some research associates EGCG supplements with serious side effects, such as:

EGCG can interfere with the metabolism of folate — a B vitamin essential for fetal growth and development. So, you should not take EGCG supplements if you are pregnant.

It remains unclear if EGCG supplements are safe for people who are breastfeeding, so it’s likely best to avoid it until more research is available.

EGCG may also interfere with the absorption of some prescription medications, including certain types of antipsychotic and cholesterol-lowering medications.

To ensure safety, always speak with your healthcare professional before starting a new dietary supplement.

EGCG is a powerful compound that may benefit health by reducing inflammation, aiding weight loss, and preventing certain chronic diseases.

It’s most abundant in green tea but also found in other plant foods.

When taken as a supplement, EGCG may lead to certain side effects, such as dizziness or liver failure. The safest route is to consult with a healthcare professional before adding EGCG to your routine to ensure this supplement is right for you.