Epicatechin Dosage | Before or After Workouts?

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.

Epicatechin is often discussed in bodybuilding and natural fitness circles for its role in supporting lean muscle mass and athletic performance.

Rather than acting as a stimulant, epicatechin works by influencing pathways tied to muscle function and endurance, which is why it is commonly used alongside structured training, proper nutrition, and consistent lifestyle habits.

Epicatechin products range from 50mg to 1000mg per serving, and this demand for higher dosing is why many users choose the high-strength Epicatechin supplement by Neurogan Health when researching epicatechin dosage.

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 how to incorporate epicatechin doses, especially if you're on medication or have a health condition.

Epicatechin Dosages

Epicatechin 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 vitamin market is to increase the dietary intake of this particular flavonoid.

Despite the lack of extensive clinical trials and FDA approval, epicatechin has become increasingly popular, especially among consumers interested in natural health products.

Here's a look at some popular epicatechin supplements and the dosages they recommend:

Standard Epicatechin Options

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, aiming to leverage its general health benefits, such as improved blood flow and enhanced muscle strength. 

High Dose Epicatechin Capsules

Neurogan Health Epicatechin supplements stand as the most potent epicatechin formula available, with 500 mg per serving for athletes who demand the highest dose. 

While Nutrabio (another competitor) recommends one capsule, we think you can work up to 2 capsules daily to reach 1000 mg of epicatechin.

Keep in mind that 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 an option that may support overall wellness and fitness goals rather than guaranteed 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 products. 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.

Should I 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.

Optimal Epicatechin Doses

Epicatechin benefits healthy blood flow, antioxidant capacity, and muscle performance, making it a desirable addition for those looking to support their active lifestyle.

Epicatechin is 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 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.