Heart/Weight/Inflammation

EGCG

Green tea catechin studied for modest metabolic and cardiovascular benefits, with mixed clinical results and potential liver risk at high doses.

EGCG

Green tea catechin studied for modest metabolic and cardiovascular benefits, with mixed clinical results and potential liver risk at high doses.

score

evidence

Caution

risk

Proven Benefits

01Lowers LDL cholesterol modestly

02Reduces body weight modestly

03May lower blood pressure slightly

04May lower fasting glucose

05May lower inflammatory markers

Chemical Forms

Recommended

EGCG from decaffeinated green tea extract
Standardized green tea extract (≥50% EGCG)

Avoid

High-dose single-ingredient EGCG (≥800 mg/day) on empty stomach (hepatotoxicity risk)
Non-standardized generic green tea powder

Expert Note

Decaffeinated, standardized extracts allow consistent EGCG dosing without variable caffeine intake. Concentrated EGCG extracts providing 800 mg/day or more, especially taken fasting, have been linked to drug-induced liver injury in case reports and regulatory reviews. Food or lower-dose formulations appear safer.

Protocol

Amount

200-400 mg EGCG

Frequency

Once daily

When

With food to reduce hepatotoxicity risk and improve tolerability.

Condition-Based Dosing

General metabolic support

200-400 mg EGCG daily with food.— Start at the lower end if sensitive to caffeine, even in decaf extracts.

Metabolic syndrome or elevated LDL

400-500 mg EGCG daily, divided into two doses with meals.— Effects on lipids and glucose are modest; do not exceed 800 mg/day.

Safety & Limits

Upper Safe Limit

800 mg/day (EFSA level associated with liver injury risk; lower doses are safer)

Cycling

Safe for continuous use

Contraindications

Liver disease or elevated liver enzymes — EGCG can worsen hepatotoxicity

Warfarin therapy — green tea products may affect INR stability

Pregnancy or breastfeeding — high-dose catechin extracts lack safety data

Iron-deficiency anemia — EGCG inhibits non-heme iron absorption

Synergies

Omega-3

Omega-3 and EGCG may have complementary effects on triglycerides and vascular inflammation, though evidence for synergy is limited.

Caffeine

Caffeine naturally co-occurring in green tea may enhance EGCG's thermogenic and alertness effects, but is not required for cardiovascular benefits.

Avoid Combining With

✕Iron supplements or iron-rich meals (separate by 2+ hours — polyphenols reduce non-heme iron absorption)
✕Warfarin or other anticoagulants (keep intake consistent; some tea products can affect INR)

Updated Invalid Date