Not medical advice. I am a software engineer, not a physician. This page documents my own protocol and the research I read while building it. Talk to a qualified clinician before changing your supplementation, diet or any treatment. Lab reference ranges quoted here vary by laboratory and by individual.
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Epigallocatechin gallate (EGCG) is the most abundant and pharmacologically potent catechin found in green tea (Camellia sinensis). While green tea contains multiple bioactive compounds, EGCG accounts for 50-80% of total catechins and is responsible for the majority of the metabolic, antioxidant, and anti-cancer effects attributed to green tea consumption. Concentrated EGCG supplements deliver therapeutic doses that would require drinking 8-10 cups of green tea daily.
EGCG has become a cornerstone supplement for body recomposition protocols due to its ability to enhance thermogenesis and fat oxidation through catecholamine potentiation. It simultaneously activates AMPK (the cellular energy sensor), provides powerful antioxidant protection, and has demonstrated significant cancer-preventive properties in epidemiological and interventional studies.
EGCG exerts its effects through multiple complementary pathways:
| Parameter | Recommendation |
|---|---|
| Product | ProHealth Longevity EGCG Extreme (Green Tea Extract) |
| Dose | 400 mg twice daily (800 mg total EGCG) |
| Timing | 1 capsule with breakfast + 1 capsule with lunch |
| With food | Yes — taking with food reduces GI discomfort and hepatic load |
| Cycling | Not strictly required, but consider 8 weeks on / 2 weeks off at high doses |
Liver safety warning: EGCG at doses above 800 mg/day has been associated with rare cases of hepatotoxicity, particularly when taken on an empty stomach. Always take with food and monitor liver enzymes (AST, ALT) every 3 months when using high-dose EGCG. Discontinue immediately if ALT rises above 3x the upper limit of normal.
| Study | Finding | PMID |
|---|---|---|
| Hursel et al., 2011 | Meta-analysis of 11 RCTs demonstrating that green tea catechins (primarily EGCG) significantly increase energy expenditure and fat oxidation, with thermogenic effects amplified by caffeine co-administration | 21115335 |
| Venables et al., 2008 | Acute ingestion of green tea extract increased fat oxidation rate by 17% during moderate-intensity exercise compared to placebo, with EGCG identified as the primary active compound via COMT inhibition | 16076989 |
| Gan et al., 2018 | Systematic review of EGCG in cancer prevention: demonstrated anti-proliferative, pro-apoptotic, and anti-angiogenic effects across breast, prostate, colorectal, and lung cancer models with epidemiological support | 28864169 |
Liver enzyme monitoring is essential at high-dose EGCG. Lipid panel tracks the metabolic benefits over time.
ProHealth Longevity — Green Tea EGCG Extreme, 100 Capsules
Price: $25.51
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A comprehensive 2025 review in Aging and Disease found that green tea polyphenols, particularly EGCG, mitigate multiple hallmarks of aging: enhancing DNA repair pathways, preserving telomere length, modulating epigenetic aging markers, improving proteostasis and autophagic flux, and rejuvenating mitochondrial function. A 2025 review confirmed EGCG's diverse dermatological applications, including treatment of viral warts, psoriasis, acne, and UV-induced skin damage. An NICHD-funded multicenter clinical trial is currently evaluating EGCG's safety and efficacy for treating uterine fibroids, building on preclinical evidence of fibroid shrinkage. Safety considerations remain important: while EGCG appears safe at doses up to 3 g/day in short-term studies, very high doses have been associated with hepatotoxicity, and standardized green tea extracts should specify EGCG content per serving.