herb · for slow recovery
EGCG
Its antioxidants are proposed to blunt the oxidative damage a hard session causes.
Say that in clinical terms
EGCG's antioxidant activity is proposed to blunt exercise-induced oxidative stress and muscle-damage markers (e.g., creatine kinase), potentially speeding recovery.
How strong is the research?
Evidence evidence
Only one studyLow-quality evidence
1 paper read, 1 supporting.
Tested as: green tea extract 500 mg/day for 15 days around an exercise-damage protocol
How much to take
500 mg
Before you take it
- EFSA (2018) Scientific Opinion found that EGCG doses ≥800 mg/day from food supplements produce statistically significant increases in serum transaminases; EU Regulation 2022/2340 restricts single-portion EGCG content to <800 mg. No NIH/IOM Tolerable Upper Intake Level (UL) has been established for EGCG as a supplement; EFSA's 800 mg/day threshold is the most specific regulatory benchmark available.
- Drug-induced liver injury (DILI): EFSA reviewed 78+ case reports of liver injury linked to green tea extract supplements; risk is elevated with fasted intake and at high doses. UK Committee on Toxicity (COT) has independently reviewed and corroborated this evidence.
- CYP3A4 and P-glycoprotein inhibition: EGCG may elevate plasma concentrations of statins (atorvastatin, simvastatin), calcineurin inhibitors (cyclosporine, tacrolimus), and some calcium channel blockers.
- Non-heme iron absorption inhibition: EGCG significantly reduces non-heme iron absorption; caution is warranted in iron-deficient individuals and those with anemia.
- Antibiotic interaction: EGCG chelates fluoroquinolones and may reduce beta-lactam and tetracycline absorption; doses should be separated by at least 2h before or 4-6h after antibiotic administration per NIH ODS guidance.
- Mild antiplatelet activity: additive bleeding risk with warfarin or direct oral anticoagulants (DOACs).
- Contraindicated at supplemental doses during pregnancy: high-dose EGCG inhibits dihydrofolate reductase, impairing folate metabolism.
- Variable caffeine content: many green tea extracts retain caffeine; may exacerbate anxiety, hypertension, or arrhythmia in sensitive individuals.