What is Epigallocatechin Gallate (EGCG), Benefits, Sources, Side Fffects
In the quest for a healthier lifestyle, many individuals have turned to natural compounds and dietary supplements to support their well-being.
One such compound that has gained significant attention is Epigallocatechin Gallate (EGCG). Derived from green tea, EGCG is a potent antioxidant known for its numerous health benefits.
In this article, we will the question what is epigallocatechin gallate EGCG, explore its top 10 food sources, its benefits, its bioavailability, dosage, potential side effects, and answering common questions regarding its usage.
What is Epigallocatechin Gallate?
Epigallocatechin Gallate, commonly abbreviated as EGCG, is a catechin polyphenol found in abundance in green tea.
It is known for its potent antioxidant properties and is primarily responsible for many of the health benefits associated with green tea consumption.
EGCG is classified as a flavonoid, which is a group of plant-derived compounds with powerful antioxidant and anti-inflammatory properties.
Food sources
The primary food source of EGCG is green tea. It is most concentrated in fresh, unfermented tea leaves, which are used to produce green tea.
Other sources of EGCG include matcha tea, a powdered form of green tea, and certain dietary supplements that contain green tea extract standardized for EGCG content.
Here’s a table showcasing the top 10 food sources of Epigallocatechin Gallate (EGCG):
| Food Source | EGCG Content (mg per 100g) |
|---|---|
| Green Tea (Brewed) | 100-180 |
| Matcha Tea | 220-430 |
| White Tea | 20-80 |
| Oolong Tea | 30-70 |
| Black Tea | 20-50 |
| Dark Chocolate (70% cocoa) | 4-12 |
| Apples | 0.5-6 |
| Strawberries | 0.5-2 |
| Raspberries | 1-2 |
| Blueberries | 0.5-1.5 |
The EGCG content can vary depending on factors such as the quality of the tea leaves or the ripeness of the fruits.
Bioavailability
When it comes to reaping the benefits of Epigallocatechin Gallate (EGCG), bioavailability plays a crucial role.
Bioavailability refers to the extent and rate at which a compound is absorbed and utilized by the body.
In the case of EGCG, its bioavailability can be influenced by various factors. For instance, consuming EGCG with food that contains fat can enhance its absorption, as it is a fat-soluble compound.
Additionally, the presence of other compounds in green tea, such as catechins and caffeine, can affect its bioavailability.
To maximize the bioavailability of EGCG, it is recommended to consume it with a balanced meal or choose supplements that are specifically formulated for optimal absorption.
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Epigallocatechin Gallate Benefits
Epigallocatechin gallate is proven to have numerous health benefits. Below are the most important epigallocatechin gallate benefits that you should know.
Numbers in brackets are links to scientific evidence that back our writings. All links open in new page. You are encouraged to follow them for further reading.
- Antioxidant and Anti-inflammatory Effects: EGCG exhibits potent antioxidant properties, helping to combat the damaging effects of free radicals in the body. [1] It also possesses anti-inflammatory properties, which can contribute to reducing inflammation and promoting overall health. [2] Due to it’s high antioxidant effects it’s been frequently used in anti-aging products such as supplements and creams. [3]
- Heart Health: EGCG has been associated with a lower risk of cardiovascular diseases. It may help lower LDL (bad) cholesterol levels, improve blood vessel function, and reduce blood pressure, thereby supporting heart health. [4]
- Weight Management: EGCG has shown promise in supporting weight loss efforts. It can increase metabolism, enhance fat oxidation, and promote thermogenesis, making it potentially beneficial for individuals looking to manage their weight. [5]
- Brain Health: Studies suggest that EGCG may have neuroprotective effects and could potentially help in preventing or delaying neurodegenerative diseases like Alzheimer’s and Parkinson’s. It may also improve cognitive function and enhance memory. [6] [7]
- Cancer Prevention: EGCG has been extensively studied for its potential role in preventing certain types of cancer. Its antioxidant and anti-inflammatory properties, along with its ability to inhibit tumor growth and promote cancer cell death, make it a promising compound in the field of cancer research. [8]
Potential Side Effects
As with everything is life, overconsumption might bring some unpleasant side effects. For example:
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Dosage
The optimal dosage of EGCG can vary depending on the individual, their health status, and the specific purpose for which it is being used.
However, a typical dosage range for EGCG supplementation is 300-400 mg per day.
Taken in the form of a pill or tablet 338 mg of EGCG per day is regarded safe, whereas 704 mg per day is deemed safe when enjoyed as a tea beverage. [11]
Green tea contains around 70.2 mg of EGCG per 100 mL (approximately 165 mg per cup). [12]
Frequently Asked Questions
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Bottom Line
Epigallocatechin Gallate (EGCG) is a powerful antioxidant compound found in green tea that offers numerous health benefits. From supporting heart health and weight management to promoting brain health and potentially reducing the risk of certain types of cancer, EGCG has gained recognition for its potential therapeutic properties.
However, it is important to note that while EGCG can be obtained through green tea consumption, supplementation with EGCG extracts is also available.
EGCG, as part of green tea extract or standalone supplements, can be a valuable addition to a healthy lifestyle. However, it is not a magical solution on its own. It should be complemented with a balanced diet, regular exercise, and other healthy lifestyle choices for optimal results.
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