EGCG

Best for

Lose weight on the scale

Large effect, needs confirmation · 379–1970 mg/day for 6–12 weeks · 3 studies , n=250

32 papers · 9 claims · 108 outcomes scored · 8 positive

Outcomes

What egcg actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Lose weight on the scale Large effect, needs confirmation

Less weight on your joints, better blood markers, easier movement.

3 RCTs n=250 379–1970 mg 6–12 wk #1/75

22581111·27054321·30400924

large

3 RCTs n=250

379–1970 mg

6–12 wk

#1 /75

Burn more fat for fuel Promising early signal

Your body favors fat as fuel, sparing stored carbs for intense efforts.

4 RCTs n=130 250–1450 mg 0–0 wk #8/18

19952844·26184298·36695951·26647963

moderate

4 RCTs n=130

250–1450 mg

0–0 wk

#8 /18

Reduce belly and deep abdominal fat Promising early signal

Targets the visceral fat that wraps around your organs and drives inflammation.

2 RCTs n=46 379–856.8 mg 6–12 wk #3/51

22581111·30400924

moderate

2 RCTs n=46

379–856.8 mg

6–12 wk

#3 /51

Raise sunburn threshold Promising early signal

Your skin tolerates more UV before reddening, backing up your sunscreen.

1 meta-analysis n=28 — — #1/2

34204433

moderate

1 meta-analysis n=28 Meta-analyzed I²=88%

—

#1 /2

Reduce oxidative cell damage Faint early signal

Less oxidative damage to your cell membranes, proteins, and DNA.

4 RCTs n=389 5.4–843 mg 12–52 wk

27320846·29484360·29734777·37011435

small

4 RCTs n=389

5.4–843 mg

12–52 wk

—

Shrink waist and hip measurements Likely modest benefit

You lose inches around your waist, hips, or arms as fat drops.

1 RCT n=146 856.8 mg 6 wk #1/13

30400924

small

1 RCT n=146

856.8 mg

6 wk

#1 /13

Calm hunger signals after meals Not enough research

Keeps you feeling done after eating instead of circling back to the kitchen.

2 RCTs n=146 856.8–1315 mg 6–52 wk #2/4

27600055·30400924

trivial

2 RCTs n=146

856.8–1315 mg

6–52 wk

#2 /4

Lose body fat Not enough research

Body fat percentage drops and the mirror shows it before the scale does.

1 RCT n=58 1350–1970 mg 12 wk #7/56

27054321

trivial

1 RCT n=58

1350–1970 mg

12 wk

#7 /56

Feel full longer and crave less Not enough research

Genuine satiety replaces the constant urge to snack or overeat.

1 RCT n=— 1315 mg 52 wk

27600055

—

1 RCT n=—

1315 mg

52 wk

—

Outcome	Effect	Evidence	Dose	Weeks	Rank
Lose weight on the scale Large effect, needs confirmation	large	3 RCTs n=250	379–1970 mg	6–12 wk	#1/75
Burn more fat for fuel Promising early signal	moderate	4 RCTs n=130	250–1450 mg	0–0 wk	#8/18
Reduce belly and deep abdominal fat Promising early signal	moderate	2 RCTs n=46	379–856.8 mg	6–12 wk	#3/51
Raise sunburn threshold Promising early signal	moderate	1 meta-analysis n=28 Meta-analyzed	—	—	#1/2
Reduce oxidative cell damage Faint early signal	small	4 RCTs n=389	5.4–843 mg	12–52 wk	—
Shrink waist and hip measurements Likely modest benefit	small	1 RCT n=146	856.8 mg	6 wk	#1/13
Calm hunger signals after meals Not enough research	trivial	2 RCTs n=146	856.8–1315 mg	6–52 wk	#2/4
Lose body fat Not enough research	trivial	1 RCT n=58	1350–1970 mg	12 wk	#7/56
Feel full longer and crave less Not enough research		1 RCT n=—	1315 mg	52 wk	—

Risk profile

Adverse events and known drug interactions

Safety events

hepatotoxicity_by_usnic_acid severe

digestive symptoms (bloating, constipation) mild

gastrointestinal events (bloating, diarrhoea, nausea, abdominal pain, constipation) mild

headache mild

increased_liver_enzymes (ALT/AST elevations)

increased bleeding time

fatigue

heartburn

Sources

Generated August 14, 2026

EGCG

What egcg actually does, by outcome

Adverse events and known drug interactions

More evidence for EGCG

From Monk's Bowl to Molecule: How EGCG Walked Out of Tea and Into Modern Medicine

Focus & memory: evidence map across 45 supplements

Metabolic health: evidence map across 82 supplements

EGCG

More evidence for EGCG

NewFrom Monk's Bowl to Molecule: How EGCG Walked Out of Tea and Into Modern Medicine

NewFocus & memory: evidence map across 45 supplements

NewMetabolic health: evidence map across 82 supplements

From Monk's Bowl to Molecule: How EGCG Walked Out of Tea and Into Modern Medicine

Focus & memory: evidence map across 45 supplements

Metabolic health: evidence map across 82 supplements