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Limited evidencePhysical performance

Epicatechin

A cocoa flavanol sold as a natural myostatin inhibitor. The human evidence is a handful of small trials in older or diseased populations showing biomarker shifts; nothing demonstrates meaningful muscle gain in healthy trained lifters.

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What the science says

  • Lowers myostatin and raises follistatin Limited evidence

    In 62 sarcopenic men (mean age 69) randomised for 8 weeks to training, epicatechin at roughly 1 mg/kg/day, both, or placebo, the combined group showed the largest increase in follistatin and the follistatin/myostatin ratio plus the biggest leg press and chest press gains. Myostatin also fell in the training-only group, and epicatechin alone did not beat placebo for muscle mass index, so most of the benefit tracked the training.

  • Builds muscle in healthy trained adults Limited evidence

    No randomised trial in healthy resistance-trained people has shown a lean mass or strength advantage from epicatechin. A 2024 systematic review of epicatechin for muscle atrophy found the literature is dominated by cell culture and rodent work, with human trials scarce and confined to clinical populations.

  • Improves mitochondrial function and exercise capacity Limited evidence

    Around 75 mg/day for 8 weeks raised markers of mitochondrial biogenesis and muscle regeneration in a small open-label study in Becker muscular dystrophy. There was no placebo group, the sample was tiny, and findings in a dystrophic population do not transfer to healthy trainees.

Dosage & safety

Studied doseHuman studies have used roughly 1 mg/kg/day (about 60-100 mg for most adults) or fixed doses of 75-150 mg/day of purified (-)-epicatechin for 8 weeks. For context, 40-50 g of high-flavanol dark chocolate or a serving of unalkalised cocoa provides a comparable amount of epicatechin at a fraction of the cost.
SafetyEpicatechin is a normal dietary constituent of cocoa, green tea, apples and grapes and is well tolerated at the doses studied. Long-term safety of isolated doses well above dietary intake has not been assessed. Purity and actual content of commercial products vary and are rarely verified. Not prohibited in sport. No established interactions, though high-flavanol intakes can modestly lower blood pressure, which is worth noting if you are on antihypertensives.

How to take it

TimingTiming does not matter.
With food?With food, which is how cocoa flavanols are normally consumed and is easier on the stomach.
Worth knowing40-50 g of high-flavanol dark chocolate or a serving of unalkalised cocoa supplies a comparable amount for a fraction of the price.

Interactions

With medications

  • blood-pressure medication

    High flavanol intakes modestly lower blood pressure, which adds to antihypertensive treatment. monitor your blood pressure when you start

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does epicatechin block myostatin and build muscle?

The evidence for epicatechin is limited. In 62 sarcopenic older men, epicatechin alone did not beat placebo for muscle mass, and most of the benefit tracked the resistance training; no trial in healthy trained lifters has shown a muscle or strength gain.

How much epicatechin should I take?

Human studies used roughly 1 mg/kg/day (about 60-100 mg for most adults) or 75-150 mg/day of purified epicatechin for 8 weeks. 40-50 g of high-flavanol dark chocolate or a serving of unalkalised cocoa supplies a comparable amount.

Is epicatechin safe?

Epicatechin is a normal part of cocoa, green tea, apples and grapes and is well tolerated at studied doses, but long-term safety of isolated high doses is unknown. High flavanol intakes can modestly lower blood pressure, so monitor it if you take antihypertensives.

Scientific references

Where to buy

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