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Polyphenol

EGCG · Epigallocatechin gallate (green tea extract)

Green tea's active catechin; liver safety caution at high doses.

C
Evidence grade
Mixed / small human trials

Short answer

Drink green tea for benefits. If supplementing, keep to <400 mg EGCG/day and always with food.

Product and dose overview

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 products containing EGCG. Typical doses range from 200 to 200 mg per serving. The top-ranked product scores 5.6 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $49.00 per month.

Evidence grade: C Products in database: 2 Category: Polyphenol

Top EGCG products

ProductBrandDosePrice/mo3rd-party testedScore
Jarrow Formulas Resveratrol Synergy, 200 mgJarrow Formulas200 mg$28.21No5.6
Natural RapalogsSupersmart200 mg$49.00No4.7

Scores are editorial judgments, not a scientific standard. See 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. Regulatory 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

Trial dose
300 mg
/ day
Range in trials
200 to 400 mg
/ day
Common forms
Green tea extract capsule, Decaffeinated EGCG

What to watch out for

Take with food. Avoid on empty stomach. EU restricts high-dose products.

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.

Regulatory status

EURegulated: hepatotoxicity warning ≥800 mg/day
USDietary supplement
UKRegulated
CANHP

Timeline

Regulatory events, evidence grade changes, and key research milestones for EGCG, most recent first. Studies link to the paper; regulatory entries name and link the responsible authority.

  • 2025-04 Regulatory single source
    EU Court sharpens the bar for botanical health claims
    A 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.
  • 2024-06 Regulatory confirmed
    EU report identifies 117 supplement substances as potential health risks
    The 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.
    Source →
  • 2018 Research milestone
    EFSA 2018
    Scientific opinion on green tea catechin safety.
    Source →
  • 2006-12 Regulatory confirmed
    EU Health Claims Regulation adopted
    Regulation (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.
    Source →
  • 1997 Regulatory confirmed
    EU introduces the Novel Food Regulation
    Regulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 May 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.
    Source →
2026 evidence refresh

EGCG shows a small, real fat-loss effect when combined with exercise, but high doses used in weight-loss products carry a documented liver injury risk that most marketing omits.

Verified 2026-06-30. We update this section as new peer-reviewed trials land.

Human RCT base
20
peer-reviewed randomised trials
Largest single trial
n = 1023
A dose-response meta-analysis found green tea extract doses of 800 mg/day or more of EGCG were associated with significantly increased odds of liver enzyme elevation versus placebo (odds ratio 7.0), while lower doses showed no significant hepatotoxicity signal. source

Best-supported claim

EGCG's best-documented human effect is a small, additive boost to exercise-driven fat loss. Gholami et al.'s 2024 systematic review and meta-analysis 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 meta-analysis 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

Safety

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. People 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

  • May 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

  • Does green tea catechin enhance weight-loss effect of exercise training in overweight and obese individuals? A systematic review and meta-analysis of randomized trials
    Journal of the International Society of Sports Nutrition 2024 · n = 476

    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.

    Read study →
  • Fibroids and unexplained infertility treatment with epigallocatechin gallate: a natural compound in green tea (FRIEND)
    Human Reproduction / registered NIH trial protocol 2024 · n = 200

    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.

    Read study →
  • The Safety and Efficacy of Dietary Epigallocatechin Gallate Supplementation
    PMC-indexed nutrition or toxicology journal 2025 · n = n/a

    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.

    Read study →

Landmark studies

Found in these products (2)

All products in our catalog that contain EGCG, ranked by our overall score. Ranking is editorial, never paid.

Sirtuin activator
Ingredients listed
4 ingredients listedlargest listed: Resveratrol 200 mg
Price per serving
$0.47$28.21 · 60 servings
Testing
None listed

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 5.6/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.18
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with acuatlanta.net
Supersmart
Natural Rapalogs
Autophagy
Ingredients listed
5 ingredients listedlargest listed: Curcumin 200 mg
Price per serving
$1.63$49.00 · 30 servings
Testing
None listed

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 4.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

40%
of trial dose
$8.17
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with us.supersmart.com
Editorial guides

Buying guides and comparisons

Neighbouring molecules

Related ingredients

See all in Polyphenol →

Molecules in the same class, plus the actives most often formulated alongside EGCG in our catalogue.

MyricetinDsame categoryLuteolinDsame categoryResveratrolCstacked together in 2 productsVitamin CAstacked together in 1 productQuercetinBstacked together in 1 productCurcuminBstacked together in 1 productFisetinCstacked together in 1 productSalicinDstacked together in 1 product
Product shelves
See all in Sirtuin activator (1)See all in Autophagy (1)

See EGCG in context: the mechanism it acts through, the biomarker it moves, the products that dose it, and the trials that tested it.

View EGCG on the Longevity Map →

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 day, with a range of 200 to 400 mg per day. Always consult a qualified clinician before starting any supplement.

Is EGCG safe?

Take with food. Avoid on empty stomach. EU restricts high-dose products.

What is the best EGCG supplement?

We track 2 products containing EGCG. The top-ranked product scores 5.6 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.

Independently checked

Data verification

Evidence grade
C
Mixed / small human trials
Research dose
300 mg
Products tracked
2
Updated continuously
Safety signal
Take with food. Avoid on empty stomach. EU restricts high...

Evidence grades are reviewed when new human RCTs are published. Product counts update automatically as new products are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.