WHAT IS IT?
EGCG is a type of plant-based compound called catechin.
Catechins are categorized into a larger group of plant compounds known as
polyphenols. Polyphenols like EGCG have been shown to have free
radical-scavenging abilities and other beneficial effects that help protect
cells and tissues throughout the body. It isa powerful ionophore for zinc. It’s
also known to reduce inflammation, aid weight loss, and help prevent heart and
brain disease. Additionally, research suggests that catechins like EGCG may
prevent certain chronic conditions including diabetes and some cancers. https://pubmed.ncbi.nlm.nih.gov/24494192/ https://pubmed.ncbi.nlm.nih.gov/20716914/
Because of these health benefits, Epigallocatechin gallate
(EGCG) is a unique plant compound that gets a lot of attention.
WHERE IS IT FOUND?
EGCG exists naturally in several plant-based foods. It’s most abundant in green tea leaves. The
EGCG is probably best known for its role as the major active compound in green
tea. Numerous health benefits associated with drinking green tea can be
credited to its EGCG content. https://pubmed.ncbi.nlm.nih.gov/24494192/
Remember from the TEA TIME podcast that green tea, white,
oolong and black tea both come from the same plant the Camellia sinensis evergreen
shrub. The nutrient-rich leaves are harvested, steamed, dried or heated to make
tea. Black tea leaves are slightly more processed than green tea leaves, which
lowers the flavonoid content and EGCG levels slightly. So EGCG is also found in smaller amounts in
black tea. It is also in smaller quantities in white and oolong teas.
The best teas for EGCG, in order, are green tea, white tea,
oolong tea, and decaf green tea. Decaffeination reduces the amount
of healthy flavonoids in any type of tea.
EGCG is found in fruits like- cranberries, strawberries,
kiwi, cherries, pears, peaches, apples and avocadoes.
It is also in nuts like- pecans, pistachios and hazelnuts
EGCG is also available as a dietary supplement usually sold
in the form of an extract (for example green tea extract).
HEALTH BENEFITS-
1.- Supports heart health- Research suggests that EGCG in
green tea may support heart health by reducing blood pressure, cholesterol, and
the accumulation of plaque in blood vessels. In an 8-week study in 33 people,
taking 250 mg of EGCG-containing green tea extract daily resulted in a
significant 4.5% reduction of LDL (bad) cholesterol. https://pubmed.ncbi.nlm.nih.gov/23845542/
https://pubmed.ncbi.nlm.nih.gov/19838489/
Another study in 56 people found significant reductions in
blood pressure, cholesterol, and inflammatory markers in those taking a daily
dose of 379 mg of green tea extract over 3 months.
Also, according to Harvard Health Publishing, flavonoids
help quell inflammation, and that in turn may reduce plaque buildup inside
arteries, improve vascular reactivity, improve blood pressure and help lower
LDL cholesterol levels.
These results are positive but more research is needed to
better understand how EGCG in green tea may reduce heart disease risk.
2- Fights Oxidative Stress/Inflammation-
Much of EGCG’s claim to fame comes from its strong
antioxidant capacity and potential to reduce stress and inflammation.
Wild-child-Free radicals are highly reactive particles that can cause damage to
your cells. Excessive free radical production leads to oxidative stress. As an
antioxidant, EGCG protects your cells from damage associated with this
oxidative stress and calms the activity of pro-inflammatory chemicals produced
in your body. Stress and inflammation are linked to a variety of chronic
illnesses, including cancer, diabetes, and heart disease. So, the
anti-inflammatory and antioxidant effects of EGCG are thought to be one of the
main reasons for its broad disease-preventing actions.
Link to study with EGCG and CLL from the Mayo clinic (for my
dad) titled-
Green Tea Extract Appears to Keep Cancer in Check in Majority of CLL
Patients
Also a link to a paper/study
calling for further studies in the International Journal of Molecular Science titled-
Protective Effect of Epigallocatechin-3-Gallate (EGCG) in Diseases with
Uncontrolled Immune Activation: Could Such a Scenario Be Helpful to Counteract
COVID-19? https://www.mdpi.com/1422-0067/21/14/5171/htm
There are many studies and published articles on the
benefits of EGCG.
3- Brain health- Early research suggests that EGCG in green
tea may play a role in improving neurological cell function and preventing
degenerative brain diseases. Researchers believe that EGCG has neuroprotective
benefits due to its antioxidant effects and ability to invoke a range of
cellular mechanisms in the brain. Drinking green tea has been linked to
increased protection against neurodegenerative diseases, such as Alzheimer’s
disease, dementia and Parkinson’s disease.
Some studies have found that catechins can help reverse
neural damage and prevent further neural death, decreasing declines in
cognitive function as people age. A number of large studies have found that
adults who consume two to three cups of green tea daily for several years,
experience 30% to 40% lower risk of developing Parkinson’s. In addition to
suppressing cognitive dysfunction, EGCG may help increase learning ability by
reducing oxidative damage in the brain.
https://draxe.com/nutrition/egcg/
4. Weight Loss- EGCG may also promote weight loss,
especially when taken alongside the caffeine naturally found in green tea. Many
of the study results on EGCG’s effect on weight are inconsistent, yet some
long-term observational research noted that consuming about 2 cups of green tea
per day was associated with lower body fat and weight. https://www.ncbi.nlm.nih.gov/books/NBK299060/
While not a quick fix for weight loss, there’s some evidence
demonstrating that this compound can protect against metabolic syndrome and
promote fat loss in several ways.
1. by decreasing inflammation 2.
suppressing your appetite
3. increasing energy expenditure. As stated before, consumption of two or more
cups daily has been linked to a healthier body composition in certain studies.
5. Ionophore- Zinc requires an ionophore to carry the zinc
ions past the lipid bilayer of the cell membrane into the cytoplasm of human
cells. Quercetin is one- review the podcast on quercetin. EGCG, a component of Green tea and the food we discussed earlier and Green Tea
Extract (GTE), is one such zinc ionophore. The EGCG can latch on to the zinc
ion and carry it into the cell cytoplasm, where the zinc inhibits a viral
protein called replicase. Replicase (or RdRp) makes
copies of viral RNA. The replicase protein complex (made up of several
proteins) is blocked by zinc ions, preventing the virus from making copies of
its RNA. This stops the virus from multiplying.
Dosage-
One cup (eight ounces) of brewed green tea naturally
contains about 50–100 milligrams of EGCG.
Drinking one to four cups ( 8 oz/
each) daily is thought to be healthy for most adults and poses little risk,
unless you are sensitive to caffeine or oxalates found in tea ( if you have a
kidney issue). Consuming two to three cups per day of high-quality brewed green
tea (not bottled, sweetened green tea) is a common recommendation by health
experts if you’re looking to benefit from catechins.
There is currently no clear dosage recommendation for EGCG,
though 800 mg daily for up to 4 weeks has been used safely in studies. A 400 mg
pill of Green Tea Extract (GTE) is the equivalent of about 3 cups of regular
green tea. The typical Green Tea Extract (GTE) pill contains about 50% EGCG
(epigallocatechin gallate) and another 30% other catechins. Be certain you are
getting GTE which is in a “decaffeinated” form, so that you obtain the
beneficial compounds (various catechins) without excess caffeine.
Possible side effects-
Taking supplemental doses (extract in pill form) of EGCG is
not recommended if you’re pregnant, as it may interfere with the metabolism of
folate — a B vitamin essential for fetal growth and development.
https://pubmed.ncbi.nlm.nih.gov/22641606/ People suffering from renal failure, liver
disease or certain heart conditions and those people who take medications daily
to control your cholesterol or blood pressure levels, talk to your doctor
before supplementing.
Some EGCG supplements have been associated with serious side
effects, such as liver and kidney failure, dizziness, low blood sugar, anemia.
These negative effects may be related to toxic contamination of the supplements
and not the EGCG itself so you should be very cautious if you’re considering
taking this supplement and research the quality and manufacturing source before
buying!
Summary:
EGCG stands for epigallocatechin gallate. It’s a type of
plant compound called a catechin that is found most abundantly in green tea
leaves. EGCG benefits and uses include fighting inflammation and oxidative
stress, supporting heart health and metabolic function, supporting weight loss,
and protecting the brain against degeneration. It is also a powerful ionophore
to help zinc into the cytoplasm of the cell. In the next few years, look for
more exciting results from studies with EGCG.
You can easily start getting the benefits from EGCG by switching the calorie laden nutrient poor soft drinks and sip a cup of hot green tea.