EGCG · Epigallocatechin gallate (green tea extract)
Green tea's active catechin; liver safety caution at high doses.
Short answer
EGCG (Epigallocatechin gallate (green tea extract)) is a polyphenol with evidence grade C, meaning it is backed by mixed or small human trials. We track 2 produkter containing EGCG. Typical doses range from 200.0 to 200.0 mg per portion. The top-ranked product scores 5.2 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $49.00 per månad.
Top EGCG produkter
| Product | Varumärke | Dose | Pris/mo | 3rd-party tested | Poäng |
|---|---|---|---|---|---|
| Jarrow Formulas Resveratrol Synergy, 200 mg | 200.0 mg | $28.21 | No | 5.2 | |
| Natural Rapalogs | 200 mg | $49.00 | No | 4.2 |
Scores are editorial judgments, not a scientific standard. Se how we score.
What it is
The main active compound in green tea. Powerful antioxidant with cardiometabolic effects, but concentrated extracts can stress the liver.
Why people take it
Meta-analyses show modest LDL reduction and metabolic benefits. Body-composition claims oversold. Regelverk warnings about ≥800 mg/day and hepatotoxicity.
Our verdict
Drink green tea for benefits. If supplementing, keep to <400 mg EGCG/day and always with food.
Structure & class
Catechin polyphenol.
Mechanism & clinical data
EFSA 2018 flagged ≥800 mg/day EGCG in food supplements as hepatotoxicity risk. Cardiometabolic meta-analyses show modest effects.
Pharmacokinetics
~5 hours.
Dose & forms
What to watch out for
Take with food. Avoid on empty stomach. EU restricts high-dose produkter.
Where this dose comes from
The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.
When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.
Regelverk status
Timeline
Regelverk events, evidence grade changes, and key research milestones for EGCG, most recent first. Every entry links to its primär source.
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EU Court sharpens the bar for botanical health claimsA Court of Justice of the European Union ruling in april 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
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EU report identifies 117 supplement substances as potential health risksThe HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
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EU Health Claims Regulation adoptedRegulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
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EU introduces the Novel Food RegulationRegulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 maj 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
EGCG shows a small, real fat-loss effect when combined with exercise, but high doses used in weight-loss produkter carry a documented liver injury risk that most marketing omits.
Verified 2026-06-30. We update this section as new peer-reviewed trials land.
Best-supported claim
EGCG's best-documented human effect is a small, additive boost to exercise-driven fat loss. Gholami et al.'s 2024 systematisk översikt and metaanalys of 10 RCTs and 476 participants found green tea catechin supplementation combined with exercise training produced a small but statistically significant additional reduction in weight (SMD -0.30, p=0.011), BMI (SMD -0.33, p=0.03), and fat mass (SMD -0.29, p=0.049) compared to exercise plus placebo, with no added benefit on triglycerides, LDL, HDL, or total cholesterol (https://pmc.ncbi.nlm.nih.gov/articles/PMC11445908/). The authors describe the effect as 'quite minimal but consistent,' not a dramatic transformation.
Not supported by the evidence base
EGCG and green tea extract are marketed as safe, potent fat burners with no meaningful downside, but a dose-response metaanalys found doses of 800 mg/day or higher were associated with a sevenfold increase in the odds of liver enzyme elevation compared to placebo (https://pubmed.ncbi.nlm.nih.gov/36178169/). Multiple case reports have documented acute liver injury linked to concentrated green tea extract supplements, prompting some regulators to set upper intake limits. The exercise-plus-catechin trials that do show benefit report only a 'minimal' additive weight effect on top of exercise itself, not the standalone dramatic fat-burning result implied by supplement marketing (https://pmc.ncbi.nlm.nih.gov/articles/PMC11445908/).
Typical dose
300-500 mg/day EGCG for general use; doses of 800 mg/day or more carry documented liver injury risk and should be avoided without medical supervision
Säkerhet
EGCG at high doses, particularly 800 mg/day or above, is linked to a significantly increased risk of liver enzyme elevation (odds ratio 7.0) and has been implicated in case reports of acute liver injury (https://pubmed.ncbi.nlm.nih.gov/36178169/). Taking EGCG with food substantially reduces peak blood concentration and appears to lower toxicity risk compared to taking it on an empty stomach. Personer with pre-existing liver conditions, those taking other hepatotoxic medications, and pregnant or breastfeeding individuals should avoid high-dose EGCG supplements. Doses used in the exercise trials above, mostly 300-750 mg/day, sit below the documented risk threshold.
Interactions worth flagging
- maj increase hepatotoxicity risk when combined with other liver-stressing medications such as acetaminophen or statins
- Can reduce absorption of certain drugs like nadolol due to catechin binding in the gut
- Theoretical interaction with anticoagulants given green tea's vitamin K content in some extract formulations
Three recent studies to know
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Does green tea catechin enhance weight-loss effect of exercise training in overweight and obese individuals? A systematisk översikt and metaanalys of randomized trials
Green tea catechin supplementation combined with exercise produced a small but statistically significant additional reduction in weight, BMI, and fat mass versus exercise alone, with no lipid-profile benefit.
Läs studie → -
Fibroids and unexplained infertility treatment with epigallocatechin gallate: a natural compound in green tea (FRIEND)
A registered US multicentre RCT is testing whether 1,650 mg/day green tea extract (about 45% EGCG) shrinks uterine fibroids and improves fertility outcomes in women undergoing intrauterine insemination; results were not yet reported as of the protocol publication.
Läs studie → -
The Säkerhet and Efficacy of Dietary Epigallocatechin Gallate Supplementation
A 2025 review of EGCG safety and efficacy data reaffirms the dose-dependent hepatotoxicity risk above roughly 800 mg/day while noting modest benefits at lower, food-equivalent doses.
Läs studie →
Landmark studies
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EFSA 2018
Scientific opinion on green tea catechin safety.
Läs studie →
Found in these produkter (2)
Alla produkter in our catalog that contain EGCG, ranked by our overall score. Ranking is editorial, never paid.
Buying guides and comparisons
Related ingredients
Se alla in Polyphenol →Molekyler in the same class, plus the actives most often formulated alongside EGCG in our catalogue.
Frequently asked questions
What is EGCG?
The main active compound in green tea. Powerful antioxidant with cardiometabolic effects, but concentrated extracts can stress the liver.
What dose of EGCG should I take?
The trial dose in published human studies is 300 mg per dag, with a range of 200 to 400 mg per dag. Always consult a qualified clinician before starting any supplement.
Is EGCG safe?
Take with food. Avoid on empty stomach. EU restricts high-dose produkter.
What is the best EGCG supplement?
We track 2 produkter containing EGCG. The top-ranked product scores 5.2 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.
What is the evidence grade for EGCG?
EGCG has evidence grade C, meaning it is backed by mixed or small human trials. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.
Data verification
Bevisning grades are reviewed when new human RCTs are published. Product counts update automatically as new produkter are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.