Epicatechin is a naturally occurring flavanol found in several plants and foods, including green tea, cocoa, and apples. It has gained popularity as a dietary supplement due to its potential health benefits. In this article, we will explore the benefits, dosage, and side effects of epicatechin supplement.
Benefits of Epicatechin Supplement
- Muscle Growth: Epicatechin has been shown to increase muscle growth and strength by enhancing protein synthesis and reducing muscle breakdown. A study conducted on healthy young men found that supplementing with epicatechin for 8 weeks increased muscle growth by 7% and strength by 9%.
- Improved Exercise Performance: Epicatechin has been shown to improve exercise performance by increasing endurance and reducing fatigue. A study conducted on trained cyclists found that supplementing with epicatechin for 7 days improved their endurance by 51%.
- Cardiovascular Health: Epicatechin has been shown to improve cardiovascular health by reducing blood pressure, improving blood flow, and reducing the risk of heart disease. A study conducted on healthy adults found that supplementing with epicatechin for 4 weeks reduced systolic blood pressure by 4%.
- Brain Health: Epicatechin has been shown to improve brain health by enhancing cognitive function and reducing the risk of neurodegenerative diseases. A study conducted on healthy young adults found that supplementing with epicatechin for 8 weeks improved their memory and attention span.
- Skin Health: Epicatechin has been shown to improve skin health by reducing inflammation and protecting against UV damage. A study conducted on healthy women found that supplementing with epicatechin for 12 weeks improved their skin elasticity and reduced wrinkles.
Dosage of Epicatechin Supplement
The optimal dosage of epicatechin supplement is not yet established. However, the studies conducted on epicatechin have used doses ranging from 25 mg to 1,000 mg per day. It is recommended to start with a low dose and gradually increase it based on individual tolerance.
Side Effects of Epicatechin Supplement
Epicatechin supplement is generally safe and well-tolerated when taken in recommended doses. However, some people may experience mild side effects such as nausea, headache, and stomach upset. Epicatechin supplement may interact with certain medications, so it is important to consult a healthcare professional before taking it.
Conclusion
Epicatechin supplement is a promising dietary supplement that offers several health benefits, including muscle growth, improved exercise performance, cardiovascular health, brain health, and skin health. While the optimal dosage of epicatechin supplement is not yet established, it is generally safe and well-tolerated when taken in recommended doses. However, it is important to consult a healthcare professional before taking it to avoid potential interactions with medications.
