Epigallocatechin
A smaller, non-gallated green tea catechin that is much better absorbed orally than its more famous sibling EGCG. EGC is rarely sold alone — it's a minority constituent of green tea and green tea extract supplements. Standalone clinical evidence is essentially absent; most claimed benefits are extrapolated from EGCG or whole green tea trials.
Quick decision guide
May help most
People taking a green tea extract or mixed-catechin supplement who want to understand EGC's specific role.
Common dosing range
Drinking green tea: 50–150 mg EGC per brewed cup. Green tea extract capsules typically supply 10–40 mg EGC per serving as a minor constituent.
When to expect effects
Plasma EGC peaks 1.5–2.5 hours after ingestion; clinical effects (when present) extrapolated from green tea extract trials over 8–12 weeks.
Watch out for
Green tea extracts (the usual source of EGC in supplements) carry a rare but real hepatotoxicity signal at high doses (mostly tied to EGCG, not EGC). Take with food, stay under ~338 mg EGCG/day from supplements (the EFSA threshold for elevated risk).
Evidence snapshot
What is it
Epigallocatechin (EGC) is a flavan-3-ol in green tea, related to but distinct from the more famous epigallocatechin gallate (EGCG).
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
Higher oral bioavailability than EGCG Limited Evidence | EGC plasma AUC roughly 3-fold higher per mg administered than EGCG in healthy volunteers | Researchers studying catechin pharmacology | Plasma peak 1.5–2.5 h after ingestion |
Antioxidant and cardiometabolic effects Mixed Evidence | Not quantified for EGC alone; whole green tea extract: small LDL and BP reductions in meta-analyses | Not established for EGC alone | Weeks to months for surrogate markers in green tea extract trials |
Cancer prevention Mixed Evidence | Not quantified for EGC alone | No identified population | Not established |
Higher oral bioavailability than EGCG
- Effect
- EGC plasma AUC roughly 3-fold higher per mg administered than EGCG in healthy volunteers
- Best fit
- Researchers studying catechin pharmacology
- Time
- Plasma peak 1.5–2.5 h after ingestion
Antioxidant and cardiometabolic effects
- Effect
- Not quantified for EGC alone; whole green tea extract: small LDL and BP reductions in meta-analyses
- Best fit
- Not established for EGC alone
- Time
- Weeks to months for surrogate markers in green tea extract trials
Cancer prevention
- Effect
- Not quantified for EGC alone
- Best fit
- No identified population
- Time
- Not established
Evidence for 3 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
Higher oral bioavailability than EGCG
Mechanism onlyIn human PK studies (Lee 2002, Yang 1998), EGC reaches plasma at substantially higher concentrations per mg dose than EGCG. The non-gallated structure (no gallate ester) reduces first-pass metabolism and improves intestinal absorption. EGC also has a longer effective half-life in tissues after metabolic conjugation. This is the one well-established EGC-specific finding — but bioavailability isn't a clinical outcome on its own.
Bottom line: Better absorbed than EGCG; whether that matters clinically is unknown.
Antioxidant and cardiometabolic effects
Mechanism onlyGreen tea and green tea extract are linked to modest improvements in serum antioxidant capacity, LDL cholesterol, and blood pressure in meta-analyses. These trials use whole green tea or mixed catechin extracts, not isolated EGC. EGC contributes plasma exposure to the overall antioxidant pool but its standalone clinical effects haven't been measured in modern RCTs.
Bottom line: Plausible contribution within green tea's broader catechin matrix; not validated as a standalone intervention.
Cancer prevention
Mechanism onlyMost green tea cancer-prevention literature focuses on EGCG (the most abundant and most pharmacologically active catechin in vitro). EGC has antioxidant and weak anti-proliferative activity in cell models but is far less studied for cancer endpoints. Standalone EGC trials for cancer prevention do not exist; epidemiologic green-tea-and-cancer data reflect whole-tea exposure, not EGC specifically.
Bottom line: Cancer claims belong (cautiously) to whole green tea or EGCG, not standalone EGC.
How it works
How to take it
What to track
Bottom line: EGC isn't sold alone in meaningful amounts. If you're taking a green tea extract, take it with food, stay under the EGCG safety ceiling, and watch for liver symptoms.
4 commercial forms
Compare the main delivery options and what they’re best suited for.
Brewed green tea
Preferred catechin sourceProvides EGC, EGCG, EC, and ECG together in food-like proportions. Catechin content varies with tea quality, brew time, and water temperature (higher-temperature longer brews extract more). Safest and lowest-risk way to consume green tea catechins.
Modest absorption; food matrix and consistent daily exposure matter more than a single high dose.
Green tea extract capsules (standardised)
Higher dose, higher riskCapsules typically standardised to total catechins or EGCG content. Provides much higher single-dose catechin exposure than brewed tea. This is the form linked to rare hepatotoxicity case reports; take with food and respect the EGCG ceiling.
Higher absolute dose; absorption per mg lower on an empty stomach (but empty-stomach use is the higher-risk pattern).
Decaffeinated green tea extract
Catechins without caffeineDecaffeination preserves most catechins. Useful if you want the catechin profile without caffeine-related insomnia or jitters.
Comparable to caffeinated extracts on a per-mg-catechin basis.
Camellia sinensis whole-leaf extract
Parent botanicalThe plant from which all green tea catechins (EGC, EGCG, EC, ECG) come. Lives at its own nutrient page with the broader green tea evidence base — EGC alone is one component of that profile.
Whole-extract pharmacology; not interchangeable with single-catechin doses.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Serious risks
Hepatotoxicity: case reports of clinically apparent liver injury from green tea extracts cluster at EGCG intakes ≥800 mg/day. EGC has not been specifically implicated, but most consumer products that supply EGC also supply EGCG. Take with food and respect the EFSA 338 mg/day EGCG threshold.
All green tea catechins can reduce non-heme iron absorption — relevant for plant-based eaters and people with iron deficiency. Separate doses from iron-containing meals by 1–2 hours.
Who should avoid it
- People with active liver disease or elevated liver enzymes — avoid high-dose green tea extracts (any catechin) and discuss brewed tea intake with your clinician.
- People on hepatotoxic medications (some statins, methotrexate, isoniazid, anti-fungals) — adding high-dose green tea extract increases liver-injury risk.
- Pregnant individuals using high-dose green tea extract — EGCG interferes with folate metabolism at high doses and high-dose supplementation in pregnancy isn't recommended.
- People taking warfarin or other vitamin-K-dependent anticoagulants — green tea contains vitamin K; consistent intake matters more than total amount.
- People with iron-deficiency anaemia or who rely on plant-based iron — schedule catechin intake away from meals to preserve iron absorption.
Pregnancy & breastfeeding
Moderate green tea consumption in pregnancy (1–2 cups/day) is generally considered safe. High-dose green tea extract supplements during pregnancy are not recommended due to EGCG's antifolate effects and the broader catechin-load uncertainty. Stick to brewed tea or skip the supplement.
Bottom line: EGC itself has a clean safety record; the safety story for EGC-containing supplements is really the EGCG story — liver injury at high doses, food-with-dose mitigates it.
Interactions
Catechins (EGC included) bind non-heme iron in the gut and reduce its absorption. Separate doses by 1–2 hours from iron supplements and iron-rich plant foods.
Additive liver-injury risk with high-dose green tea extracts.
EGCG (and to a lesser extent EGC) can inhibit dihydrofolate reductase. High-dose extracts may reduce folate status and could theoretically interact with methotrexate.
Green tea contains vitamin K; consistent intake is more important than total amount for warfarin stability.
Caffeine in green tea extracts adds to stimulant load if combined with ADHD medication, decongestants, or pre-workout supplements.
Food sources
| Food | Amount | %DV |
|---|---|---|
| Green tea, brewed | 1 cup / 8 oz (~50–150 mg EGC depending on brew) | — |
| White tea, brewed | 1 cup (similar catechin profile, lower total) | — |
| Matcha (powdered green tea) | 1 tsp (~75–150 mg total catechins, EGC a minor component) | — |
| Apples (with skin) | 1 medium (small amount of EC and EGC) | — |
| Dark chocolate | 1 oz (small amount of EC, very little EGC) | — |
| Black tea, brewed | 1 cup (lower EGC than green tea due to oxidation to thearubigins) | — |
Green tea, brewed
- Amount
- 1 cup / 8 oz (~50–150 mg EGC depending on brew)
- %DV
- —
White tea, brewed
- Amount
- 1 cup (similar catechin profile, lower total)
- %DV
- —
Matcha (powdered green tea)
- Amount
- 1 tsp (~75–150 mg total catechins, EGC a minor component)
- %DV
- —
Apples (with skin)
- Amount
- 1 medium (small amount of EC and EGC)
- %DV
- —
Dark chocolate
- Amount
- 1 oz (small amount of EC, very little EGC)
- %DV
- —
Black tea, brewed
- Amount
- 1 cup (lower EGC than green tea due to oxidation to thearubigins)
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
Frequently asked questions
Is EGC the same as EGCG?⌄
No. EGC lacks the gallate group present in EGCG and is more bioavailable but less studied.
References by claim
Higher oral bioavailability than EGCG
Antioxidant and cardiometabolic effects
Mereles & Hunstein, 2011 — International Journal of Molecular Sciences (2011) link
Safety
Track Epigallocatechin with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.