Epicatechin Dosage | Before or After Workouts?

Epicatechin supplements have been touted by the bodybuilding and natural wellness community as a promising compound for supporting lean muscle mass and athletic performance.

Epicatechin is a flavonoid from cocoa beans and green tea. Unlike steroids and hormonal medications, it doesn't directly affect hormones to promote skeletal muscle growth, and it's not approved by the FDA to produce these outcomes.

Instead, it subtly influences pathways that support muscle function and endurance. Alongside a regimented workout routine, a healthy diet, and other lifestyle changes, epicatechin supplements could be a helpful addition to your routine for supporting athletic performance.

So, how do you make the most of the best epicatechin supplements?

You can find epicatechin supplements in various strengths, from 50 mg to 1000 mg per dose. This article will guide you on some of the best practices for using epicatechin and shopping for high-quality supplements.

Please remember that the information in this article isn't intended to treat any condition and shouldn't replace any of the advice from your healthcare professional. With that out of the way, let's get into epicatechin dosages.

Epicatechin Doses By Bodyweight (According To Study)

Some experts believe that the dosage of epicatechin might be best calculated by body weight to optimize its potential.

In a recent study, researchers looked at different doses of epicatechin and how they might affect vascular health in 20 healthy men with three doses: 0.1 mg, 0.5 mg, and 1.0 mg per kilogram of body weight. There was also a water-only control for comparison.

The highest dose, 1 mg/kg, showed improvements in artery function just 1 and 2 hours after administration. But even at 0.5 mg/kg, there were noticeable differences in performance — only at the 2-hour mark. The smallest dose, 0.1 mg/kg, showed no significant effects [1].

The dosage was calculated by converting the body weight from pounds to kilograms (1 lb = 0.453592 kg) and multiplying by the respective mg/kg rate.

Please keep in mind that these doses are purely informational and based on one study. You should consult a healthcare provider about more tailored epicatechin supplement doses, especially if you're on medication or have a health condition.

Epicatechin Supplement Dosages

Epicatechin, like many supplements, doesn't have set dosages, nor is it approved by the FDA to treat or manage any specific health conditions. Its primary role in the supplement market is to increase the dietary intake of this particular flavonoid.

Despite the lack of extensive clinical trials and FDA approval, epicatechin supplements have become increasingly popular, especially among those interested in natural health products. Here's a look at some popular epicatechin supplements and the dosages they recommend:

Standard Epicatechin Supplements

Body Essentials and Element Nutriceuticals Epicatechin delivers 300 mg of epicatechin per serving. This range can be a good starting point for those new to epicatechin supplementation, aiming to leverage its general health benefits, such as improved blood flow and enhanced muscle strength.

High Dose Epicatechin Supplements

For athletes, higher doses of epicatechin are preferred.

Neurogan Health offer the strongest epicatechin capsules on the market with 500 mg. While Nutrabio (another competitor) recommends one capsule, we think you can work up to 2 capsules daily to reach 1000 mg of epicatechin.

So, you might wonder why the doses in the study we highlighted for epicatechin supplements on the market far exceed those in the study. There are several reasons for this.

The differences in epicatechin doses between clinical studies and commercial supplements can largely be attributed to their intended use, regulatory standards, bioavailability, and practicality.

In studies, precise doses target specific health effects, whereas supplements are designed for general consumption with a broader range of goals. On top of this, the real-world absorption of epicatechin can vary due to individual differences in metabolism and other factors, prompting manufacturers to increase the dosage to ensure effectiveness.

How Much Epicatechin for Muscle Growth?

Epicatechin is not a drug and does not function like anabolic steroids or growth hormones, which directly influence muscle mass and physical performance through hormonal pathways. It's believed to indirectly support muscle growth and athletic performance through its antioxidant properties and potential to enhance blood flow and mitochondrial function [2, 3]. These benefits might contribute to better muscle endurance and recovery rather than directly increasing muscle size or strength.

The effectiveness of epicatechin, including the optimal dose for muscle growth, can vary based on several factors:

• Individual Metabolism: How your body processes and uses epicatechin can affect efficacy.
• Overall Diet and Nutrition: What you eat can influence how well epicatechin works, as nutrients can have synergistic or antagonistic effects.
• Exercise Regimen: The type and intensity of your workouts will also determine how epicatechin impacts your muscle growth.

Because of these variables and the absence of definitive clinical trials specifically approved by the FDA, epicatechin should be viewed as a supplement that may support overall wellness and fitness goals rather than a guaranteed solution for encouraging muscle growth.

Best Time for Epicatechin: Before or After Workout

Timing your epicatechin intake can potentially enhance its effectiveness, especially in relation to your physical training routines.

Before Exercise to Support Endurance Capacity

Taking epicatechin before a workout could enhance nitric oxide production. This increase in nitric oxide can improve blood flow and nutrient delivery to the muscles, which may boost your performance and endurance during physical activities.

Epicatechin is not a stimulant and doesn't provide an immediate energy boost like caffeine or typical pre-workout supplements. Any improvement in performance and endurance would be due to enhanced blood flow rather than direct stimulation.

After Exercise for Post-Workout Recovery

Consuming epicatechin after physical activities might help reduce oxidative stress, which typically rises during intense workouts. By potentially addressing these effects, epicatechin could support quicker recovery and promote muscle health, though it doesn't directly accelerate recovery processes like some post-workout supplements.

Take Epicatechin With Food or Without?

Epicatechin is water-soluble, which means it doesn't need fats to be absorbed effectively by the body. However, taking it with food can still be beneficial. Taking capsules might help with gastrointestinal upset for some people with sensitive stomachs. But there might be another benefit to taking epicatechin with your meal.

Consuming epicatechin with a vitamin and mineral-rich meal may enhance its bioavailability and effectiveness due to improved overall gastrointestinal transit and nutrient synergy.

Epicatechin: Safety and Potential Side Effects

If you're considering adding epicatechin to your supplement stack, you'll be glad to know that recent studies are quite reassuring about its safety.

One detailed study examined the effects of purified epicatechin on healthy volunteers who took various doses. Here’s what they found:

• Good Tolerance: People tolerated epicatechin without any troublesome side effects, whether it was a one-off dose or twice daily for five days.
• Quick Absorption: The body absorbed epicatechin efficiently, making it easy to start working.
• Positive Changes: Substances like plasma nitrite and follistatin increased noticeably, which is good news for your heart and muscles. The study also saw improvements in mitochondrial enzyme functions, which are crucial for cell energy production [4].

Even though epicatechin is well-tolerated, some people might experience some slight discomfort with taking dietary supplements, which may include:

• Digestive Discomfort: Some people may experience stomach upset, including nausea or discomfort, particularly when epicatechin capsules are taken on an empty stomach.
• Headaches: On rare occasions, changes in blood flow could lead to mild headaches.
• Dizziness: Increased nitric oxide production, which helps improve blood flow, might also cause slight dizziness in sensitive individuals.

You might want to adjust your dosage if you notice any of these symptoms. It's always better to start with a lower dose to see how your body reacts and consult a healthcare professional to ensure epicatechin supplements fit safely into your health needs.

The Takeaway: Epicatechin Doses

Epicatechin may benefit healthy blood flow, antioxidant capacity, and muscle performance, making it a desirable addition for those looking to support their active lifestyle. These supplements are generally well-tolerated, with minimal side effects as long as you stay within your appropriate dosage range.

For those looking to incorporate epicatechin into their supplement stack, Neurogan Health offers high-quality epicatechin supplements that are not only potent but also the most cost-effective on the market.

Resources:

1. Alañón, M. E., Castle, S. M., Serra, G., Lévèques, A., Poquet, L., Actis-Goretta, L., & Spencer, J. P. E. (2020). Acute study of dose-dependent effects of (−)-epicatechin on vascular function in healthy male volunteers: A randomized controlled trial. Clinical nutrition, 39(3), 746-754.
2. Galleano, M., Bernatova, I., Puzserova, A., Balis, P., Sestakova, N., Pechanova, O., & Fraga, C. G. (2013). (–)‐Epicatechin reduces blood pressure and improves vasorelaxation in spontaneously hypertensive rats by NO‐mediated mechanism. IUBMB life, 65(8), 710-715.
3. McDonald, C. M., Ramirez‐Sanchez, I., Oskarsson, B., Joyce, N., Aguilar, C., Nicorici, A., ... & Henricson, E. K. (2021). (−)‐Epicatechin induces mitochondrial biogenesis and markers of muscle regeneration in adults with Becker muscular dystrophy. Muscle & Nerve, 63(2), 239-249.
4. Barnett, C. F., Moreno-Ulloa, A., Shiva, S., Ramirez-Sanchez, I., Taub, P. R., Su, Y., ... & Villarreal, F. (2015). Pharmacokinetic, partial pharmacodynamic and initial safety analysis of (−)-epicatechin in healthy volunteers. Food & function, 6(3), 824-833.