Epicatechin: A Natural Myostatin Inhibitor for Muscle Growth

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What if a compound found in dark chocolate and green tea could help you build muscle? It might sound like a dessert-lover’s dream, but that’s exactly the claim surrounding epicatechin.

Epicatechin is a natural plant compound that has gained attention for its potential to inhibit myostatin – a protein that acts as a brake on muscle growth.

By dialing down myostatin, epicatechin could, in theory, make it easier to gain strength and lean mass.

In this blog post, we’ll explore what epicatechin is, how it might work to boost muscle development, and what the science really says about its effectiveness. We’ll also cover natural sources (like that dark chocolate) versus supplements, the benefits and possible side effects, recommended dosages, and some final guidance for those curious about trying epicatechin.

Epicatechin and Muscle Growth in a Nutshell: Epicatechin is a type of antioxidant common in foods such as cacao (dark chocolate) and tea. Researchers are interested in it because some studies suggest it can block myostatin’s muscle-inhibiting effects.1 

Myostatin is essentially a growth limiter for muscles – think of it as the body’s way of preventing too much muscle. Animals or people with low myostatin levels often develop unusually large muscles naturally. The idea of using a natural compound like epicatechin to safely reduce myostatin has obvious appeal to athletes and anyone looking to preserve or increase muscle mass.

But how strong is the evidence, and is epicatechin a true muscle-building supplement or just another overhyped idea? Let’s start by understanding the basics.

What Is Epicatechin?

Epicatechin (technically (-)-epicatechin) is a type of flavonoid, specifically a catechin, found in many plants. If you’ve heard about the health benefits of dark chocolate or green tea, epicatechin is one of the key active ingredients behind those benefits. It’s abundant in cacao beans (used to make cocoa and dark chocolate) and is also present in green tea leaves, though in slightly lower amounts.2

Other sources include grapes, apples, and some berries.3  As a flavonoid, epicatechin is known for its antioxidant properties, meaning it helps combat oxidative stress in the body (which is linked to aging and various diseases).

Because epicatechin is naturally occurring, people have been consuming it for ages through foods like dark chocolate and green tea without even knowing it. For example, one gram of high-quality cocoa can contain around 1.5–2.8 mg of epicatechin.4

However, to get a potentially effective amount solely from chocolate, you’d have to eat a lot – on the order of a full chocolate bar or more every day. In fact, one analysis noted you’d need about 120 grams of very high epicatechin dark chocolate (or over 200 grams of typical dark chocolate) to reach 150 mg of epicatechin.5

That’s why some people turn to epicatechin supplements, which provide a concentrated dose without all the sugar, fat, and calories that come with chocolate.

In supplement form, epicatechin usually comes extracted from sources like green tea or cacao. It’s marketed as a performance enhancer and muscle builder, often highlighting its “natural myostatin inhibitor” potential. But before we delve into that, let’s clarify what myostatin is and why inhibiting it could matter for muscle growth.

Myostatin: The Muscle Growth "Brake"

Myostatin (scientifically known as growth differentiation factor 8, or GDF-8) is a protein produced in muscle cells that serves one primary function: preventing muscles from getting too big. It’s like a built-in regulator that keeps muscle growth in check. Why would our bodies evolve something that limits muscle? Think of it as maintaining balance – unlimited muscle growth might sound great in theory, but muscles are energy-hungry and big muscles can strain the heart and other systems. Myostatin helps ensure muscles don’t grow beyond what the body can handle.

The effect of myostatin is very powerful. In animals, removing or blocking the myostatin gene leads to astonishing muscle growth. A famous example is the Belgian Blue cattle breed which carries a natural mutation that knocks out myostatin. This results in “double muscling” – extremely large, sculpted muscles.

How Myostatin Works:

Myostatin is secreted by muscle fibers and it circulates in the body, binding to receptors on muscle cells (specifically the activin receptor type IIB, or ActRIIB).6  When myostatin activates those receptors, it triggers a cascade (the Smad signaling pathway) that tells muscle cells to slow down their growth and the creation of new muscle fibers. In essence, myostatin signals the muscle to “hit the brakes” on making gains. This not only limits muscle hypertrophy (growth in size) but also reduces muscle stem cell activity and differentiation. It’s a normal part of muscle biology to prevent overgrowth.

Interestingly, myostatin levels can change with different conditions. For instance, myostatin tends to increase as we age, especially from our 30s onward, which is one reason older adults have a harder time building or maintaining muscle.7  Myostatin levels also jump if you stop using a muscle (like being on bed rest or in a cast), contributing to muscle loss during inactivity.8   Because higher myostatin is linked to muscle wasting (such as in sarcopenia, the age-related loss of muscle, or in diseases like muscular dystrophy), scientists have been eager to find ways to inhibit myostatin as a therapy.

How Could Epicatechin Inhibit Myostatin?

Epicatechin’s claim to fame in the fitness world is that it may act as a natural myostatin inhibitor. But what does that mean? Essentially, an inhibitor would reduce the activity or amount of myostatin, thereby releasing the “brakes” and allowing muscle growth processes to proceed more freely.9  Epicatechin is thought to influence the myostatin pathway in a couple of ways:

Boosting Follistatin: Follistatin is another protein that binds directly to myostatin and neutralizes it. Think of follistatin as a myostatin “blocker” – when follistatin levels are high, they grab onto myostatin and prevent it from locking onto muscle cell receptors. Some research has found that epicatechin can increase follistatin levels in the blood.10  In a small human trial, just 7 days of epicatechin supplementation increased the ratio of follistatin to myostatin in participants’ blood, effectively tilting the balance toward more myostatin blockade.11  This coincided with a slight improvement in hand grip strength in those individuals.12

Reducing Myostatin Expression: Epicatechin might also act directly on muscle cells to dial down the production of myostatin. Studies in mice have shown that giving epicatechin leads to a drop in myostatin levels in the muscle tissue.13  The mechanism isn’t fully nailed down, but by influencing certain cellular pathways (possibly by activating muscle-building signals like AKT/mTOR or by affecting gene regulators like the Smad pathway), epicatechin could signal muscles to produce less myostatin and more of the molecules that foster growth.14

 

Improving Muscle Cell Environment: Because epicatechin is an antioxidant and improves blood flow, it may create a more favorable environment for muscle cells to grow. Better blood flow (via increased nitric oxide production) can enhance nutrient delivery to muscles, and antioxidants can reduce oxidative stress on muscle cells. While these effects aren’t directly about myostatin, a healthier muscle cell can respond better to growth stimuli like exercise.

 

It’s important to note that “myostatin inhibitor” in the context of epicatechin doesn’t mean myostatin is completely shut off. Rather, epicatechin might lower myostatin a bit or block some of its actions. In scientific terms, epicatechin’s effect is sometimes described as disinhibition of muscle growth – you inhibit the inhibitor (myostatin), thereby allowing more muscle-building activity to occur.15  The result is potentially more muscle growth than you’d otherwise achieve.

Now, all this sounds great in theory. But what have studies in animals and humans actually found? Let’s dive into the research.

Scientific Studies on Epicatechin and Muscle Growth

Research on epicatechin’s muscle-building effects is still emerging, but there have been a mix of animal studies, small human trials, and a few larger experiments that give us clues about its effectiveness. Here’s an overview of the evidence so far:

Animal Studies and Early Findings

Scientists first got excited about epicatechin when animal studies yielded promising results. In one study, older mice that were given epicatechin showed lower myostatin levels and higher muscle-growth markers compared to untreated mice.16  Aging naturally raises myostatin in mice (and in humans), which contributes to muscle loss.17  Epicatechin not only reversed this rise in myostatin in the older mice but also increased levels of follistatin and other muscle regulatory factors that typically decline with age.18  Essentially, epicatechin made the muscle environment of old mice look more “youthful” and growth-friendly.

These mice also had functional improvements. Epicatechin-treated older mice could run longer on a treadmill, suggesting improved exercise capacity.19  This hinted that epicatechin might enhance muscle endurance or strength, possibly thanks to better mitochondrial function (more on that later) and less muscle inhibition.

The jump from mice to humans is big, but these findings set the stage for human trials. Notably, since epicatechin is a natural compound found in common foods, testing it in humans was less daunting than a brand-new drug. Early human studies started small – often open-label (no placebo control) and short-term – just to see if epicatechin is safe and has any signal of benefit in people.

Early Human Trials

One proof-of-concept study in 2014 was among the first to examine epicatechin in humans. In this trial, middle-aged male subjects took a relatively low dose of epicatechin (around 1 mg per kg of body weight per day, which is about 70–100 mg for most people) for 7 days.20  Even in that brief period, the researchers observed something notable: the men’s hand grip strength improved by about 7% on average, and importantly, their blood analysis showed an increase in follistatin and a decrease in myostatin, shifting the follistatin/myostatin ratio in favor of muscle growth.21  The study concluded that “modest amounts” of epicatechin could partially reverse age-related trends in muscle biomarkers, and it was safe and well-tolerated.

Following this, another small study looked at patients with Becker muscular dystrophy (a condition that causes progressive muscle weakness). Though the main focus was on mitochondria and muscle function, epicatechin treatment in these patients (in an open-label trial) reportedly increased their follistatin levels and some markers of muscle regeneration.22  This was encouraging because it showed epicatechin might help even in muscle-wasting diseases.

However, not all early results were uniformly positive. Some pilot studies in healthy young adults were less dramatic. For example, one experiment gave healthy men 200 mg of epicatechin per day for several weeks during a cycling training program. The results found no significant reduction in myostatin levels compared to a placebo, and while anaerobic (sprint) performance was similar between groups, the epicatechin group actually saw less improvement in some measures of aerobic fitness than the placebo group.23  In that study, epicatechin did not enhance muscle or endurance gains – if anything, it slightly hindered the increase in VO₂max (a measure of aerobic capacity) and the activity of certain muscle oxidative enzymes, possibly because high-dose antioxidants can sometimes blunt the body’s adaptive responses to endurance training.24 This was a valuable reality check: epicatechin wasn’t a guaranteed muscle-booster in every scenario.

Larger and Controlled Human Studies

To really know if epicatechin helps muscle growth, larger placebo-controlled trials are needed. One of the more robust studies to date was conducted in older adults with sarcopenia (age-related muscle loss). Published in 2019, this 8-week randomized controlled trial involved 62 older men (around 68 years old) who were split into four groups: one group did resistance training (exercise) only, one took an epicatechin supplement only, one did both epicatechin and resistance training, and one took a placebo with no exercise.25  This design allowed researchers to see if epicatechin adds anything beyond what exercise already does.

The findings were quite interesting:

Exercise alone improved muscle strength and reduced myostatin (since strength training itself can lower myostatin a bit).

Epicatechin alone (without exercise) led to some improvements in muscle mass index and functional tests compared to placebo – so it wasn’t useless – but it did not significantly decrease myostatin on its own over 8 weeks.

Exercise + Epicatechin together showed the most impressive results. The combination group had the largest increases in muscle strength (measured by leg press and chest press) and the greatest rise in follistatin levels.26  They also had a significant drop in myostatin levels (more so than exercise alone).27  Essentially, epicatechin acted as a booster to the effects of resistance training. The follistatin/myostatin ratio improved the most in the combined group, indicating a strong shift toward a muscle-growth-friendly hormone profile.

All groups that did something (exercise or supplement or both) did better than the group that did nothing, but the synergy of combining epicatechin with training was clear. The researchers concluded that using epicatechin alongside resistance exercise enhanced the muscle-building effect of exercise in these older adults, more than either intervention alone.28

This kind of data supports the idea that epicatechin can be beneficial, especially in populations that have high myostatin or difficulty gaining muscle (like seniors). It might not magically turn a couch potato into a bodybuilder, but it could help amplify the normal gains from exercise.

Mixed Results and Ongoing Research

Not every study on epicatechin shows a clear benefit. As mentioned, some have found no effect on myostatin or muscle performance in young, healthy subjects. A few studies using epicatechin from green tea extracts did report reductions in myostatin gene expression, which hints that there might be something special about a combination of catechins working together.29  Green tea extracts contain epicatechin along with other catechins like EGCG, and it’s possible they have synergistic effects in the body that pure epicatechin alone doesn’t achieve.

Moreover, the magnitude of epicatechin’s effects in humans appears to be modest. It’s nothing like the dramatic muscle doubling seen in myostatin-deficient cattle or mice. In fact, across multiple studies and reviews, scientists note that while lower myostatin levels do correlate with more muscle mass in people, completely blocking myostatin in adult humans hasn’t led to the huge muscle gains that one might expect from animal experiments.30  For example, pharmaceutical myostatin inhibitors (which were developed as drugs for muscle-wasting diseases) largely failed to produce large increases in muscle mass in clinical trials, even though they worked in animals.31  This suggests human muscle biology is a bit more complex, and there may be redundant systems in place to limit muscle growth even if myostatin is lowered.

So where does that leave epicatechin? Overall, current research provides a cautiously optimistic picture:

Epicatechin reliably shows biological effects like lowering myostatin gene expression and raising follistatin in many contexts.32

It has improved muscle strength or endurance in some studies (especially in older or less trained individuals).33

It has not caused huge muscle mass increases by itself, and in very fit individuals the benefits are less clear.

Results can vary, and more research is underway to pin down who might benefit the most (e.g., older adults, people in rehab, maybe even those with muscle diseases).

Next, let’s consider the broader benefits of epicatechin (beyond just myostatin and muscle) and how one might get epicatechin through diet or supplements.

Benefits of Epicatechin (Beyond Muscle Growth)

Even if we put the myostatin angle aside for a moment, epicatechin has a variety of potential benefits that have been observed in research. Some of these indirectly support muscle health, while others contribute to general wellness. Here are some notable benefits associated with epicatechin:

Improved Blood Flow and Vascular Health: Epicatechin can stimulate the production of nitric oxide (NO) in the body.34  NO is a molecule that relaxes blood vessels, leading to better blood flow. For athletes, better blood flow means more oxygen and nutrients delivered to muscles during exercise. Studies have shown that a single dose of epicatechin (like 200 mg) can increase nitric oxide and even lower blood pressure in the short term.35  This vasodilating effect is one reason dark chocolate (rich in epicatechin) is touted as “heart-healthy.” More blood flow could also support muscle recovery and growth by delivering amino acids and hormones efficiently.

Enhanced Insulin Sensitivity: Epicatechin might improve how the body handles blood sugar. Research suggests it can increase insulin sensitivity, meaning your cells respond better to insulin and take up glucose more effectively.36  This is good for overall metabolic health and could help with muscle building, since insulin is an anabolic hormone that aids nutrient uptake into muscles. Improved insulin sensitivity also ties into fat loss and preventing type 2 diabetes.

Fat Metabolism and Body Composition: There is some evidence that epicatechin influences enzymes involved in fat metabolism. It has been linked to increased lipolysis (fat breakdown) and fat oxidation (using fat for fuel).37  In simple terms, it might nudge the body to burn a bit more fat. Epicatechin itself is not a fat-burner per se, but by enhancing muscle function and insulin sensitivity, it could contribute to better body composition (more muscle, less fat) over time. Anecdotally, some users report slight decreases in fat mass when using epicatechin supplements, though diet and exercise are obviously major factors too.

Mitochondrial Boost: Epicatechin has been shown to promote mitochondrial biogenesis in muscle cells.38  Mitochondria are the powerhouses of the cell, crucial for endurance and energy production. By encouraging muscles to make more mitochondria and operate them efficiently, epicatechin might improve muscular endurance and resistance to fatigue. This aligns with observations of increased exercise capacity in mice and even some endurance benefits in humans (though as noted, one study didn’t see endurance gains, perhaps due to study design differences). Mitochondrial health is also key for aging, so this is of interest beyond athletics.

Antioxidant and Anti-inflammatory Effects: As a potent antioxidant, epicatechin helps neutralize free radicals and reduce oxidative stress.39  Lower oxidative stress can mean less inflammation and slower aging processes in cells. Chronic inflammation can interfere with muscle recovery and growth, so antioxidants like epicatechin might indirectly support better muscle repair after workouts. Furthermore, epicatechin’s antioxidant action is linked to benefits like reduced LDL cholesterol oxidation (good for heart health) and possibly neuroprotective effects (some studies suggest cognitive benefits or brain blood flow improvements).

Muscle Endurance and Strength: The million-dollar question – does it actually help you lift more or run farther? So far, evidence points to mild improvements at best. Strength-wise, we’ve seen older adults improve grip strength and leg press numbers when epicatechin is added.40  For endurance, the jury is still out; some reports of improved aerobic capacity exist, but at least one study showed no benefit and even a blunting of VO₂ max gains in trained cyclists.41  It’s possible epicatechin helps untrained or moderately trained individuals more than well-trained athletes. Also, any strength gains likely come from creating a better internal environment (less myostatin, more follistatin, better blood flow), which facilitates the muscle growth stimulated by exercise.

In summary, epicatechin’s benefits extend beyond just muscle. It could be considered a general health-promoting compound with a special perk for muscle regulation. This is one reason it’s being explored as a therapy not just for muscle growth, but for conditions like sarcopenia, heart disease, diabetes, and even neurodegenerative diseases – all of which share common threads of oxidative stress and metabolic dysfunction.42

Natural Sources of Epicatechin vs. Supplements

If you’re intrigued by epicatechin, you might wonder: should I just eat a bunch of dark chocolate or drink green tea to get my dose? Or is a pill or capsule better? Here’s how natural sources compare with supplements:

Natural Food Sources

Dark Chocolate and Cocoa: Dark chocolate and cocoa products are at the top of the list of epicatechin sources. Generally, the higher the cacao (cocoa) content and the less processed the chocolate, the more epicatechin it contains. For example, some high-cacao dark chocolates contain around 30–50 mg of epicatechin per 100 g. However, trying to get a full clinical dose from chocolate alone (eating an entire large bar daily) is not practical or healthy due to the extra calories and sugar. Still, moderate dark chocolate intake can contribute to your epicatechin intake while also offering other flavonoids and a tasty treat.

Green Tea: Green tea contains epicatechin as well as other catechins (like the famous EGCG). A cup of brewed green tea typically provides a modest amount of epicatechin – estimates vary, but maybe around 10–20 mg per cup depending on the brew.43  Green tea is a great daily habit for overall health, and while it alone might not load you with epicatechin, it complements other sources. Some of the studies showing benefits used green tea extracts enriched in epicatechin, suggesting that drinking several cups or using a concentrated extract could be necessary to reach effective levels.

Fruits: Certain fruits have small amounts of epicatechin. Apples (especially the skin), black grapes, blackberries, raspberries, and cherries are examples.44  One apple or a handful of berries won’t give anywhere near the epicatechin content of chocolate or tea, but they contribute in the context of a balanced diet. Plus, they come with other beneficial polyphenols and vitamins. Think of fruits as a supportive, rather than primary, source of epicatechin.

Other: Black beans, broad beans (fava beans) and even red wine (due to grapes) contain trace amounts of epicatechin. Their contribution is relatively minor in the grand scheme. Cocoa is really the standout food source by a wide margin, with tea behind that.

The advantage of getting epicatechin from foods is that you also get a host of other nutrients and antioxidants alongside it, and it’s likely very safe in those forms. The downside is concentration – you may simply not get enough epicatechin from diet alone to replicate the doses used in studies (which are often 50 mg, 100 mg, or more daily).

Epicatechin Supplements

Supplements provide epicatechin in a purified or extracted form, often listed as “(-)-epicatechin (from green tea extract)” or “cocoa extract (standardized to X% epicatechin)” or similar. Typical epicatechin supplements come in doses like 50 mg, 100 mg, or 250 mg per capsule.

Benefits of supplements:

You can reach the doses that research suggests might be effective without consuming hundreds of extra calories.

They are convenient and easy to take daily, and you know exactly how much you’re getting.

Drawbacks or considerations:

Cost: High-quality epicatechin supplements can be somewhat expensive, especially if taking them long-term.

Quality and Purity: As with any supplement, it’s important to choose a reputable brand. Look for products that specify the source of epicatechin (like green tea or cacao) and the standardized percentage, and ideally ones that have third-party testing for purity.

Lack of Synergy?: Some argue that taking epicatechin in isolation might not be as beneficial as consuming it in a whole-food form (like chocolate or tea) where it works in concert with other compounds. For instance, the earlier note that green tea extract studies saw benefits might imply that epicatechin plus other catechins together is more potent than epicatechin alone.45  However, supplements that use a broad cocoa or green tea extract (not pure isolated epicatechin) could capture some of that synergy.

In practical terms, you could do both: enjoy epicatechin-rich foods in moderation for general health benefits, and if you’re aiming for the muscle-specific effects, consider a supplement to get into that 100 mg+ per day range. For example, you might have a cup of green tea and a few pieces of dark chocolate (giving perhaps 20-40 mg combined), and take a 50 mg supplement to round it out. That way you get the pleasure and nutrients from foods and the assurance of hitting a target dose.

Risks and Side Effects

One big plus in favor of epicatechin is that it appears to be very safe. After all, this is a compound humans have been eating for centuries in common foods. Still, any supplement can have side effects or interact with the body in unexpected ways, so let’s review what is known:

No Significant Adverse Effects in Studies:

Research trials using epicatechin in humans have reported minimal side effects. Doses up to 200 mg per day for several weeks have been well-tolerated. In one safety study, healthy adults took single doses as high as 200 mg and daily doses of 50-100 mg for five days, and there were no adverse effects on heart rate, blood pressure, or other health markers observed.46  Participants didn’t report any negative symptoms like dizziness, chest pain, or shortness of breath in that trial.47

Mild Digestive Issues:

Some people might experience minor gastrointestinal discomfort when taking epicatechin or consuming a lot of high-catechin foods. This can include stomach ache, gas, or nausea.48  These effects are generally mild and often go away as your body adjusts. Taking the supplement with a meal can help minimize stomach issues.

Headaches or Dizziness:

Although not commonly reported, a few anecdotal reports mention headaches or slight dizziness after taking epicatechin supplements. It’s hard to know if epicatechin was the cause, since many factors can lead to headaches.

Interference with Training Adaptations:

As noted earlier, a high dose of epicatechin (200 mg daily) seemed to blunt some aerobic training gains in one study.49  This is reminiscent of how large doses of some antioxidants (like vitamin C or E) can interfere with endurance adaptations. While epicatechin isn’t a simple vitamin, its antioxidant effect might, in large doses around exercise, reduce the oxidative stress that actually signals the body to get fitter. For most people this likely isn’t a concern (especially at moderate doses like 50-100 mg), but it’s something endurance athletes might want to keep an eye on. It might be wise not to mega-dose epicatechin around the time of intense endurance training sessions until we know more.

Allergic Reactions:

True allergy to epicatechin hasn’t been documented, but as with any plant-derived compound, it’s not impossible. If someone has severe allergies to chocolate or tea, they’d likely avoid epicatechin anyway.

Long-term Safety:

There haven’t been very long-term (>6 months) studies on epicatechin supplementation. Given its presence in foods, it’s probably safe long-term at reasonable dosages, but we always err on the side of caution. If you plan to use it chronically, it’s sensible to take periodic breaks and ensure you monitor your health markers. Also, if you have any medical conditions or take medications, it’s smart to check with a healthcare provider. For example, epicatechin’s effect on blood vessels and blood pressure might theoretically enhance the effects of blood pressure meds or blood thinners (though there’s no specific evidence of a dangerous interaction).

Not a Substitute for Proper Nutrition and Training:

This isn’t a side effect, but a caution. Epicatechin isn’t a steroid or a miracle drug – its effects are subtle. Relying on it while neglecting good nutrition, protein intake, and exercise will lead to disappointment. Think of it as a possible booster, not a foundation.

Overall, no serious toxicity or safety red flags have emerged for epicatechin. A review of flavonoid studies even noted that they didn’t find any toxic or significant side effects from epicatechin and related compounds.50  That said, you should stick to recommended dosages. More is not always better, and extremely high intakes of any supplement can backfire.

Dosage Guidelines and Recommendations

Since epicatechin isn’t a mainstream nutrient with official guidelines, what do we know about effective dosing from research and expert opinions? Here are some pointers:

Effective Dose Range:

Most human studies have used around 1 mg of epicatechin per kilogram of body weight per day.51  That works out to roughly 70-100 mg daily for many adults. Some trials and supplement regimens go higher, in the 150-200 mg per day range, split into two doses (morning and evening, for example). The 2019 study in older men mentioned earlier used 50 mg twice daily (100 mg total) alongside exercise. Another endurance study used 100 mg twice daily (200 mg total).52  Based on current evidence, 50 to 150 mg per day is a common and seemingly safe range. If you’re heavier or aiming for a robust effect, you might go toward the higher end of that range (e.g., 150-200 mg), whereas someone lighter or just starting out might stick to ~50-100 mg.

Natural vs Supplemental Dosing:

If you’re trying to get epicatechin from foods, to reach ~100 mg a day you’d be looking at, for instance, 40 g of high-flavanol cocoa powder (which is a lot), or nearly 2 liters of brewed green tea (also a lot), or those ~100+ grams of dark chocolate we mentioned earlier (not advisable daily!). Realistically, a combination of diet and a smaller supplement can be a good approach. For example, you could have a cup or two of green tea (maybe 10-20 mg epicatechin) and a 50 mg supplement capsule, and maybe a square of dark chocolate (5-10 mg) as a treat – together approaching ~75 mg.

Timing:

There isn’t a strict rule on timing for epicatechin. Some prefer to take it about an hour before a workout, hoping the increased blood flow and potential myostatin suppression might boost the training stimulus. Others take it with meals. Taking epicatechin with food might enhance absorption (since it’s somewhat fat-soluble, a little dietary fat can help). It might also prevent any mild stomach upset. If doing a twice-daily dose, morning and evening works fine.

Cycling:

No formal data on whether you need to cycle (take breaks) from epicatechin. Some users follow a pattern like 8 weeks on, 4 weeks off, especially if using it to coincide with a training program. This is not due to known safety issues, but just a precaution and possibly to prevent any diminishing returns (though we don’t know if the body “adapts” to epicatechin over time). Given it’s not a hormone or anything that causes suppression of the body’s own production, cycling is likely not necessary for physical reasons – only your wallet might need a break, as supplements can add up!

Stacking with Other Supplements:

Epicatechin is often included in natural muscle-building stacks. It could complement things like creatine (well-proven for strength) or protein supplementation. There’s also interest in combining epicatechin with quinine (from tonic water) because some early research indicated a synergy in muscle benefits, but that’s very experimental. If you take epicatechin, you don’t need to avoid other supplements; just be mindful of taking too many antioxidants around your workouts as that might reduce some training adaptation.

As always, these guidelines are based on limited research. Until more studies fine-tune the optimal dose, sticking to what has been shown to work (around 1 mg/kg/day) is reasonable. If you’re unsure, consult a health professional or start on the lower end to see how you feel.

Epicatechin is a fascinating example of a natural compound that bridges the world of nutrition and muscle-building science. Its role as a potential myostatin inhibitor has put it on the radar of bodybuilders, athletes, and researchers looking for ways to combat muscle loss. From what we’ve covered:

  • Epicatechin is found in tasty things like dark chocolate and tea, and has known health benefits as an antioxidant and blood flow enhancer.

     

  • It shows promise in taking the brakes off muscle growth by lowering myostatin and boosting follistatin53, effectively creating a more muscle-friendly environment in the body.

     

  • Scientific studies, especially in older adults, indicate that it can improve strength and muscle factors, particularly when combined with exercise.54  However, it’s not a magic potion – young, healthy athletes might not notice dramatic changes, and it won’t replace hard training and proper diet.

     

  • Epicatechin comes with very little risk or side effect, making it an attractive supplement to try for those curious, as long as expectations are managed. At worst, you might not see much difference, but you’d still get the general health perks that come with flavonoids (like better blood pressure or cholesterol).

     

  • If you want to experiment with epicatechin, consider starting with a moderate dose (~100 mg/day), keep up your workouts, and track any changes in your performance or physique over a couple of months. Some people report subtle improvements in muscle fullness, recovery, or stamina.

     

In the grand scheme, epicatechin is one piece of the puzzle. It’s not as potent as synthetic anabolic agents, but it’s far safer and more accessible. The concept of “nutraceuticals” like epicatechin is that they can give you an edge or help maintain muscle when it’s harder to do so (like during aging or injury recovery). The excitement around epicatechin is justified by solid scientific rationale and early evidence, but ongoing research will tell us more about how to maximize its benefits.

For readers considering epicatechin: enjoy some dark chocolate or green tea for your health anyway, and if you decide to supplement, do so responsibly. Listen to your body and remember that the fundamentals – progressive exercise, sufficient protein, and overall diet – are the main drivers of muscle growth. Epicatechin might just be that extra assist, potentially helping you squeeze out a bit more gains or hang on to muscle you might otherwise lose. And if nothing else, you now have a great excuse to snack on a piece of dark chocolate after your workout – for the epicatechin, of course!

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Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

 
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  1. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=Epicatechin%20appears%20to%20augment%20anaerobic,generating%22%29%20factors
  2. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=Catechin%20and%20its%20derivatives%20%28,leaves%20and%20cocoa%20beans%2Fdark%20chocolate.com.
  3. https://www.mdpi.com/2072-6643/16/2/326#:~:text=EC%20is%20a%20polyphenolic%20compound,the%20biological%20properties%20of%20epicatechin
  4. https://methuselahlongevity.com/product/eternal-sunset-collection-lip-and-cheek-set-with-jojoba-oil/#:~:text=Epicatechin%20is%20more%20formally%20known,the%20concentration%20of%20flavonols%20inside
  5. https://methuselahlongevity.com/product/eternal-sunset-collection-lip-and-cheek-set-with-jojoba-oil/#:~:text=,%E2%80%9D
  6. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=When%20myostatin%20binds%20to%20its,pathway%20%5B11
  7. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=The%20body%20produces%20slightly%20more,dystrophy%2C%20and%20other%20musculoskeletal%20conditions
  8. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=Theoretically%2C%20lower%20myostatin%20levels%20will,17
  9. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=Epicatechin%20appears%20to%20augment%20anaerobic,generating%22%29%20factors
  10. https://pubmed.ncbi.nlm.nih.gov/24314870/#:~:text=while%20those%20of%20follistatin%20and,This%20flavanol%20warrants%20its%20comprehensive
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  12. https://pubmed.ncbi.nlm.nih.gov/24314870/#:~:text=strength%20and%20levels%20of%20modulators,on%20modulators%20of%20muscle%20growth%2Fdifferentiation
  13. https://pubmed.ncbi.nlm.nih.gov/24314870/#:~:text=strength%20and%20levels%20of%20modulators,This%20flavanol%20warrants%20its%20comprehensive
  14. https://www.mdpi.com/2072-6643/16/2/326#:~:text=myoblast%20cell,musculature%20performance%2C%20particularly%20when%20combined
  15. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=,increases%20when%20myostatin%20is%20inhibited
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  18. https://pubmed.ncbi.nlm.nih.gov/24314870/#:~:text=strength%20and%20levels%20of%20modulators,on%20modulators%20of%20muscle%20growth%2Fdifferentiation
  19. https://pubmed.ncbi.nlm.nih.gov/24314870/#:~:text=Sarcopenia%20is%20a%20notable%20and,In%20mice
  20. https://pubmed.ncbi.nlm.nih.gov/24314870/#:~:text=while%20those%20of%20follistatin%20and,This%20flavanol%20warrants%20its%20comprehensive
  21. https://pubmed.ncbi.nlm.nih.gov/24314870/#:~:text=while%20those%20of%20follistatin%20and,This%20flavanol%20warrants%20its%20comprehensive
  22. https://www.blueoaknx.com/study/epicatechin-is-safe-with-good-tolerability-and-is-rapidly-absorbed-in-adults/#:~:text=,muscle%20mass%2C%20strength%2C%20and%20regeneration
  23. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00132/full#:~:text=for%20the%20%28%E2%80%93%29,adaptations%20to%20cycle%20exercise%20training
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  25. https://pubmed.ncbi.nlm.nih.gov/30299198/#:~:text=To%20investigate%20the%20effects%20of,ratio%2C%20leg%20press%2C%20and%20chest
  26. https://pubmed.ncbi.nlm.nih.gov/30299198/#:~:text=pretest%20and%20posttest%20measurement%20was,simultaneously%20seems%20to%20have%20a
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  28. https://pubmed.ncbi.nlm.nih.gov/30299198/#:~:text=was%20observed%20in%20follistatin%2C%20follistatin%2Fmyostatin,preventing%20the%20progression%20of%20sarcopenia
  29. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=,18%2C%2019%2C%2020
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  48. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/epicatechin#:~:text=Epicatechin%20,ache%2C%20abdominal%20pain%2C%20dizziness%2C
  49. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00132/full#:~:text=for%20the%20%28%E2%80%93%29,adaptations%20to%20cycle%20exercise%20training
  50. https://pmc.ncbi.nlm.nih.gov/articles/PMC2519218/#:~:text=and%20long,6%2C%2012
  51. https://www.transparentlabs.com/blogs/all/epicatechin-benefits?srsltid=AfmBOoollrFOezt94wLSiTnsFSO4BF4nJWdbaizJslKMQ1KOx1xQXsbh#:~:text=Based%20on%20current%20evidence%2C%20a,per%20day%20for%20proper%20results
  52. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00132/full#:~:text=muscle%20mitochondrial%20protein%20content%2C%20and,0.01%29.%20A
  53. https://pubmed.ncbi.nlm.nih.gov/24314870/#:~:text=while%20those%20of%20follistatin%20and,This%20flavanol%20warrants%20its%20comprehensive
  54. https://pubmed.ncbi.nlm.nih.gov/30299198/#:~:text=pretest%20and%20posttest%20measurement%20was,factors%20and%20preventing%20the%20progression
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