Strength & Power
Epicatechin
A flavanol in dark chocolate shown to inhibit myostatin and increase follistatin in small human studies. Intriguing but requires larger trials.
Effective Dose
50–200mg / day
per clinical evidence
Evidence Level
Emerging
Strength & Power
Mechanism
Myostatin inhibition, follistatin increase, NO production
primary action
Best For
Muscle endurance
Blood flow, Anti-ageing
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is Epicatechin?
Epicatechin is a flavanol found in dark chocolate, green tea, and certain berries. Small human studies have shown it can reduce myostatin (a negative regulator of muscle growth) and increase follistatin (a myostatin inhibitor) — theoretically permitting greater muscle development. It also increases nitric oxide bioavailability.
How It Works: The Science
Epicatechin inhibits myostatin at the protein level and upregulates follistatin gene expression. It also activates eNOS via Akt phosphorylation, increasing NO production. Additionally, it reduces oxidative stress in skeletal muscle via Nrf2 pathway activation.
Primary Mechanism
Myostatin inhibition, follistatin increase, NO production
Evidence-Based Benefits
Dosage Guide
Effective Dose
50–200mg / day
50–200mg/day. The human myostatin study used ~1mg/kg bodyweight. Dark chocolate provides ~20–40mg per 40g serving — supplemental doses are more practical for consistent intake.
Safety Profile & Side Effects
Generally safe as found in food. No serious adverse effects at supplemental doses. High intake of dark chocolate (not isolated epicatechin) adds calories and sugar.
Who Should (and Shouldn't) Take It
Bodybuilders seeking advanced supplementation after core stack (creatine, protein, omega-3) is optimised. Not a replacement for proven supplements.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →