Graded against 178,763 supplements and 757 reviewed supplement and medication pairs, sourced from PubMed, FDA CAERS, openFDA, NIH DSLD
(-)-Epicatechin
SupplementLast updated
AVELOR SUMMARY
(-)-Epicatechin is the specific flavanol in dark chocolate responsible for its cardiovascular and exercise benefits.
Our research shows it inhibits myostatin (the protein that LIMITS muscle growth), enhances nitric oxide production, and improves mitochondrial biogenesis, a triple mechanism that makes it uniquely interesting for both athletes and elderly populations losing muscle.
A 2014 study in elderly sarcopenic subjects found 1mg/kg/day epicatechin increased handgrip strength and the follistatin:myostatin ratio (the "muscle growth switch") without any exercise intervention.
The COSMOS trial confirmed cocoa flavanols (of which epicatechin is the primary active) reduced cardiovascular death by 27% in 21,000+ people.
WHAT IT DOES
(-)-Epicatechin works through: (1) Myostatin suppression, decreases myostatin gene expression while increasing follistatin (myostatin's natural inhibitor), shifting the balance toward muscle growth/preservation; (2) eNOS activation, directly stimulates endothelial nitric oxide synthase, producing vasodilatory NO (blood flow, BP reduction); (3) mitochondrial biogenesis, activates PGC-1α (master regulator of mitochondrial replication), increases TFAM, and enhances oxidative phosphorylation complex protein expression; (4) AMPK activation, energy sensor that promotes mitochondrial function and glucose uptake; (5) Nrf2 activation, antioxidant response. The myostatin inhibition is particularly notable, myostatin is the "brake pedal" on muscle growth, and epicatechin releases it.
OPTIMAL DOSAGE
Look for: Isolated (-)-epicatechin (not racemic mixture); 100-200mg per serving; or CocoaVia standardized to cocoa flavanols with epicatechin content specified
Avoid: Dark chocolate as primary epicatechin source (caloric burden too high); dutch-processed cocoa (alkalizing destroys epicatechin); products not specifying (-)-epicatechin content
Minimum effective dose: 1mg/kg/day (~70mg for 70kg adult)
Third-party tested brands: Nootropics Depot, CocoaVia (Mars Inc.), Epicatechin by various supplement companies
Independently graded against 178,763 indexed supplements and 757 reviewed supplement and medication pairs, sourced from PubMed, FDA CAERS, openFDA, and NIH DSLD | Last updated:
Not medical advice. Based on published clinical research and systematic reviews.