Epicatechin (Cocoa Extract)

Performance & circulation

Function & benefits

A plant flavanol found in cocoa and green tea; early studies suggest it supports nitric oxide production and blood flow, and shifts the balance between myostatin and follistatin, two proteins linked to muscle growth.

Dosage & how to use

Recommended dose	150–250 mg (about 1.5–2 mg per kg of body weight)
Best time to take	45 minutes before training or with breakfast
Frequency	Once daily, in 8–12-week cycles followed by 4 weeks off

Best forms to choose

Standardized cocoa or tea extracts with 90% epicatechin purity, not regular chocolate, which is high in sugar and fat.

Important warnings

Human research is still limited and medium-sized

May cause mild sleeplessness in caffeine-sensitive people if the extract comes from cocoa or tea

Drug interactions

Generally safe; it may slightly strengthen blood pressure medication and blood thinners.

View in the supplements guide

Related supplements

Scientific references

Gutierrez-Salmean G et al. J Nutr Biochem 2014 — PMID: 24314870
EFSA NDA Panel (2012): Scientific opinion on cocoa flavanols and maintenance of normal endothelium-dependent vasodilation

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.