Epicatechins: Good for Longevity and Big Muscles

One of the many reasons why drinking green tea or taking green tea supplements is healthy for you is because of epicatechins.

Epicatechins are micronutrients research has long been associated with a lot of heart-healthy benefits and some antioxidant potential. Common sources of epicatechins in our everyday diet include cocoa, dark chocolate, red wine, and of course, tea.

While epicatechins are known to be good for the heart, studies have also published their potential in improving longevity and helping you grow bigger muscles.

Epicatechins for a long life

It’s no secret that green tea and moderate red wine consumption are linked to a long life.

Many researchers suggest that larger than usual tea consumption in East Asian countries is one of the key reasons why these countries have a higher percentage of elderly than other countries.

In European countries, regular consumption of red wine has been linked to longer life expectancies for their citizens.

While there are other reasons why tea and red wine-drinking countries tend to have people who live longer, it appears the same tea-loving nations tend to have a lower risk of heart disease, which contributes to the longevity phenomena. Some speculate it’s due to the heavy presence of epicatechins in these beverages.

• A mice study in 2019 concluded that epicatechin supplementation has shown how the phenol exerts an anti-aging effect, which led to an increase in survival of test subjects. The survival rate of the subjects increased from 39% to 69% in 37 weeks of supplementation.
• A 2011 mice study also concluded in a similar fashion. The study used epicatechin supplements on obese, diabetic mice and the mice that took the supplement saw almost a 600% reduction in death compared to control after 15 weeks of treatment.

Epicatechins for serious mass

The most common supplements for muscle growth are protein, creatine, beta-alanine, and other pre-workout ingredients. However, fitness science has been looking at epicatechins because of the positive effects the flavonoid had on the muscle growth of mice.

• Research on mice has shown how epicatechin supplementation reduced age-related muscular decline and improved the pathways involved in general muscle growth.
• In 2014, researchers concluded that epicatechin supplementation could help delay sarcopenia in humans. Sarcopenia is simply age-related muscle decline, significantly affecting a person once they reach their older years.
• Becker muscular dystrophy (BMD) is a condition where a person’s muscles gradually weaken or grow smaller. A study in 2021 confirmed that taking 50 mg of epicatechins twice a day for 8 weeks showed short-term, yet promising results regarding biomarkers of BMD and even improved the exercise results of the subjects.

Summary

Epicatechins are naturally-occurring antioxidants primarily found in green tea, red wine, and chocolate. Being a flavonoid, it’s inherently beneficial to overall heart health.

Besides being heart-healthy, epicatechins are also known to exert anti-aging benefits, improve overall life expectancy, and currently even provide modest benefits to muscle growth.

If you want to try a high-quality epicatechin supplement, check out Phytocopeia Epicatechin.

Unlike most brands, Phytocopeia Epicatechin utilizes a micronized form. Micronization allows the flavonoid to be absorbed faster, reducing some of the losses during digestion.

References:

• Si H, Fu Z, Babu PV, Zhen W, Leroith T, Meaney MP, Voelker KA, Jia Z, Grange RW, Liu D. Dietary epicatechin promotes survival of obese diabetic mice and Drosophila melanogaster. J Nutr. 2011 Jun;141(6):1095-100. doi: 10.3945/jn.110.134270. Epub 2011 Apr 27. PMID: 21525262; PMCID: PMC3095141.
• Gutierrez-Salmean G, Ciaraldi TP, Nogueira L, Barboza J, Taub PR, Hogan MC, Henry RR, Meaney E, Villarreal F, Ceballos G, Ramirez-Sanchez I. Effects of (-)-epicatechin on molecular modulators of skeletal muscle growth and differentiation. J Nutr Biochem. 2014 Jan;25(1):91-4. doi: 10.1016/j.jnutbio.2013.09.007. Epub 2013 Oct 18. PMID: 24314870; PMCID: PMC3857584.
• McDonald CM, Ramirez-Sanchez I, Oskarsson B, Joyce N, Aguilar C, Nicorici A, Dayan J, Goude E, Abresch RT, Villarreal F, Ceballos G, Perkins G, Dugar S, Schreiner G, Henricson EK. (-)-Epicatechin induces mitochondrial biogenesis and markers of muscle regeneration in adults with Becker muscular dystrophy. Muscle Nerve. 2021 Feb;63(2):239-249. doi: 10.1002/mus.27108. Epub 2020 Dec 16. PMID: 33125736; PMCID: PMC7898288.
• Si H, Wang X, Zhang L, et al. Dietary epicatechin improves survival and delays skeletal muscle degeneration in aged mice [published correction appears in FASEB J. 2019 May;33(5):6683]. FASEB J. 2019;33(1):965-977. doi:10.1096/fj.201800554RR