7 Health Benefits of Epicatechin Supplements

Plants are rife with compounds called phytochemicals or phytonutrients. These serve to protect the plant, but they also have the power to benefit human health.

Epicatechin, a natural plant chemical belonging to a group of flavonoids, comes with a plethora of good effects on the body. The major health benefits of epicatechin (supplements or plant foods rich in the compound) are:

• powerful antioxidant effects that protect overall health
• improved blood flow and physical endurance
• better blood sugar regulation with increased insulin sensitivity
• antiangiogenic properties that help in cancer prevention

You heard it countless times: “An apple a day keeps the doctor away“. There’s a lot of truth to that proverb.

In fact, flavonoids including catechin and epicatechin are one of the best antioxidants found naturally in plants – and the reason apples, dark chocolate, and green tea are so good for us!

So, what really is epicatechin? What are the best food sources of epicatechin? How does epicatechin benefit our bodies? Let’s tackle these questions and more today.

What is Epicatechin?

Epicatechin is a phytochemical compound available in a wide variety of plant-based foods and beverages. Its structure classifies it as flavonoids – an umbrella term for a wide variety of phytochemicals known as polyphenols, famous for their therapeutic benefits.

Out in nature, you can find flavonoids wherever you look. Flavonoids like catechin and epicatechin are some of the most abundant antioxidants in nature and do an excellent job of protecting plants like apples, black grapes, tea leaves, beans, cherries, strawberries, and apricots.

Fun fact: Epigallocatechin gallate (EGCG), a type of flavonoid similar to epicatechin, is the active compound found in green tea. EGCG is described as the very substance responsible for the incredible benefits of green tea consumption.

Other polyphenols we use for nutrition and health benefits include quercetin, anthocyanins, phenolic acids, capsaicinoids, resveratrol, ellagic acid, curcumin, and many others.

Foods Rich in Epicatechin

Like other flavonoids, epicatechins are quite abundant in several food groups. Most of us obtain enough flavonoids just through the fruits and veggies we eat on the daily. But if you’re looking to improve your athletic performance, heart health, or sugar levels, or even lower your chances of developing tumors [3], it might be worth it to up your epicatechin intake. The next time you go to the supermarket, get these epicatechin-rich foods:

• Apples
• Cocoa or dark chocolate
• Ginger
• Green tea
• Red wine
• Fava beans
• Cherries
• Black grapes
• Strawberries
• Blackberries

The next time you get a sweet tooth, grab a dark choco bar – it’s a perfect guilt-free snack! Dark chocolate has an incredibly high epicatechin content – over 41 mg in a 100-gram bar.

Have a cup of green tea with your chocolate – the astringency of the beverage complements chocolate’s deep sweetness perfectly. Green tea contains highly potent antioxidants and is a favorite drink of many health-conscious people. Its active ingredients are commonly used, especially in products that aim to slow aging, and boost brain cell protection and fat burning. Many speculate daily consumption of green tea helps promote longevity, particularly thanks to its high polyphenol content.

Ginger is another great source of epicatechin, containing approximately 55 mg per 100 grams. Of course, despite ginger’s incredible health benefits, the spicy root is also much harder to consume in high quantities (also potentially unsafe as it may interfere with certain medications).

If you want to up your intake of epicatechin without the hassle of trying to fit all these particular foods into your diet, you can opt for epicatechin supplements. They’re easy and safe to take every day, and effective at delivering your body all the health benefits of epicatechin.

The Many Health Benefits of Epicatechin

Epicatechin has been studied for a variety of purposes, with many of them investigated for their effects on the human body. In recent decades, epicatechin became a popular supplement among athletes for its powerful effects on muscle building, blood flow, and endurance. Thanks to this popularity, more and more research appears on the health benefits of epicatechin, catechin, and other flavonoids.

Based on current research, it appears the benefits of epicatechin are even more diverse than we previously thought. Every day, we get more promising scientific research on possible applications for a wide variety of health problems.

1. Cardiovascular Health Benefits of Epicatechin

Cardiovascular disease is one of the most notorious causes of mortality all over the world. It is estimated that in the US alone, a person dies from a heart condition every 36 seconds or about 2400 deaths per day based on 2018 data. Experts believe the following are crucial in developing heart problems:

• Obesity and high cholesterol 
• Smoking or alcohol consumption
• A diet that contains many saturated sats and refined sugar
• Excessive or chronic stress
• History of diabetes

Luckily, nature has all the solutions. Epicatechin has the power to improve blood flow, strengthen blood vessels, and improve blood sugar regulation.

Its Nitric oxide activity helps blood vessels relax and dilate, improving blood flow and lowering blood pressure – helping you feel more energetic and focused.

After a study lasting a full 25 years [1], researchers concluded that the risk of cardiovascular mortality was 38% lower in the group who consumed more epicatechins than those who consumed the least. In addition, epicatechin intake reduced heart disease deaths in those who already have a preexisting heart disease by as much as 46%.

In addition to reduced risk of cardiovascular disease, experts also cite the positive effects of epicatechin on insulin resistance, the primary symptom (or cause) of Type 2 Diabetes. Its blood sugar benefits steem to come from the metabolites produced through epicatechin consumption. These metabolites strengthened insulin signaling, the very pathway the body uses to reduce blood glucose levels. [2]

All evidence points in the same direction – heart health benefits of epicatechin are quite amazing.

2. Epicatechin and Cancer

The internet is buzzing about it now, but the Chinese and Japanese knew this health tip for centuries. There’s no doubt about it – green tea is good for you. Among its many good long-term effects, green tea is said to help reduce cancer risk, and there is some truth to this.

Studies show habitual green tea consumption is linked to reduced cancer risk and cancer cell growth, which is critical in improving cancer survival rates. [3]

One of the compounds in tea looked at when it comes to cancer research is epicatechin.  Here are the key effects of green tea catechins on cancer cells:

• Epicatechins suppressed angiogenesis in tumors. Angiogenesis is the development of new blood vessels with the intent of funneling nutrients to the tumor and excreting cellular waste. More than preventing new blood vessel formation, epicatechins also stopped enzymes that would tell the tumor to grow.
• Epicatechins hold the potential to suppress metastasis or the rapid spread of cancer cells to other parts of the body.
• High concentrations of catechins were found to inhibit cancer cell growth. The study was conducted on cervical cancer cells, but the same result should apply to other types of cancers.

3. Antiviral Properties of Epicatechin

Immunity against viruses is still a hot topic as the world continues fighting against COVID – along with all the other viruses that attack humans.

In light of the pandemic, health science went into overdrive. There have been many new findings, especially studies highlighting antiviral potential. Epicatechin is one of the substances with a very promising power to protect against viruses.

In a 2018 study published in the Archives of Virology, scientists found epicatechin to be twice as potent as the treatment used against Mayaro fever, a disease with similar symptoms to dengue. [4]  The study also says that epicatechin reduced the growth of the Mayaro virus and other alphaviruses.

A review published in 2016 highlighted the positive effects of epicatechin against the influenza virus, also known as the flu. The same study highlighted the great potential of taking an epicatechin supplement as an effective antiviral agent. [5] Combine your epicatechin with some ginger tea or gingerol supplements, and you’ll be back on your feet in no time!

4. Antioxidant Potential of Epicatechin

Antioxidants are substances that prevent or reduce cell damage caused by free radicals. Free radicals are unstable molecules produced by the body in response to the environment or other stressors.

Antioxidants appear in many kinds of fruits and veggies, and many phytochemicals have antioxidant properties. One trial published in the Journal of Food Chemistry cited epicatechin as an efficient antioxidant, especially when tested against lab-induced oxidation experiments. [6]

In essence, antioxidants help protect your cells from the harmful effects of free radicals – a result of food, air, and water pollution that we’re all more or less exposed to. A daily dose of antioxidants will help your body offset the negative influence and substantially lower your chances of heart disease and cancer.

5. Anti-Inflammatory Health Benefits of Epicatechin

Inflammation is considered the root cause of many diseases. While it’s normally a natural response of your body to injuries or illness, inflammation doesn’t always do good. Untreated, long-term inflammation can lead to debilitating conditions like cardiovascular disease, diabetes, arthritis, Alzheimer’s disease, and COPD. That’s why many natural products get studied for their anti-inflammatory properties.

Along with many other phytochemicals, epicatechins have been shown to reduce the production of biomarkers of inflammation. This brings to light epicatechin as a potent anti-inflammatory substance. [7]

Scientists also point out the substance’s potential as part of a treatment for chronic inflammation, such as with certain cancers and inflammatory bowel syndrome or IBD.

6. Muscle and Weight Loss Benefits of Epicatechin

While protein, creatine, beta-alanine, beetroot juice, and other pre-workout shakes keep the spot as the most popular muscle-building aids, epicatechin is quickly gaining traction in the bodybuilding world. You may also see catechin supplements in the form of a green tea extract.

• 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. [8] This means people who take epicatechin as they age are less likely to lose muscle mass. 
• 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 epicatechin 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. [9]

More than muscle composition, some users have begun taking epicatechin for its weight loss benefits. In simple terms, epicatechin can promote a faster metabolic rate. However, the science around epicatechin and weight loss is still inconclusive.

7. Epicatechin and Longevity

Green tea and longevity go hand-in-hand, with many experts suggesting a strong link between people living beyond 90 years and daily tea consumption. The longevity conclusion is also found in those who like their red wine, especially those living in Europe.

What’s the secret of both green tea and red wine for longevity? Scientists believe it’s the high levels of epicatechin content.

• 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 previous mice 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.

All the Benefits With Epicatechin Supplements

Epicatechins are good for the body as shown by different studies in the last decade.

Taking epicatechin supplements provides an incredible array of health benefits:

• protection against heart disease and excess inflammation,
• reduces the severity of certain cancers,
• has the potential to help when you fall ill,
• helps muscle-building,
• promotes longevity.

If you’re looking for a high-quality, fast-acting epicatechin supplement, give Phytocopeia Epicatechin a try. Unlike most brands out there, we use micronization to achieve the highest possible rate of absorption of beneficial nutrients. 

References:

1. Dietary epicatechin intake and 25-y risk of cardiovascular mortality: the Zutphen Elderly Study. Am J Clin Nutr. 2016
2. (-)-Epicatechin improves insulin sensitivity in high fat diet-fed mice. Arch Biochem Biophys. 2016
3. Therapeutic uses of epicatechin in diabetes and cancer. Vet World. 2017
4. Detection of the antiviral activity of epicatechin isolated from Salacia crassifolia (Celastraceae) against Mayaro virus based on protein C homology modelling and virtual screening. Arch Virol. 2018
5. Anti-influenza Virus Effects of Catechins: A Molecular and Clinical Review. Curr Med Chem. 2016
6. Antioxidant properties of catechins: Comparison with other antioxidants. Food Chem. 2018
7. Anti-inflammatory Effects of (-)-Epicatechin in Lipopolysaccharide-Stimulated Raw 264.7 Macrophages. Tropical Journal of Pharmaceutical Research, 13, 2014
8.  Effects of (-)-epicatechin on molecular modulators of skeletal muscle growth and differentiation. J Nutr Biochem. 2014
9. (-)-Epicatechin induces mitochondrial biogenesis and markers of muscle regeneration in adults with Becker muscular dystrophy. Muscle Nerve. 2021
10. Dietary epicatechin improves survival and delays skeletal muscle degeneration in aged mice [published correction appears in FASEB J. 2019
11. Dietary epicatechin promotes survival of obese diabetic mice and Drosophila melanogaster. J Nutr. 2011