In the past couple decades, more and more research has been done to confirm the benefits of cocoa flavonoids. Effects like boosted heart health and cognitive function as well as reduced risk of several categories of disease have been consistently identified, leading to a spike in popularity of raw and organic cacao products. Epicatechin, the main type of flavanol found in cacao, is specifically noted for its powerful antioxidant and anti-inflammatory capacity, making it largely the reason cacao is seen as such a beneficial superfood.
But with the knowledge that everything you consume should be done so in moderation, even the best superfoods, what mild side effects can come from consuming too much epicatechin? Is there a point where its positive effects on heart health and muscle recovery turn into mild discomfort? And how much epicatechin should you take as part of your daily routine? Read on for a deeper dive:
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How Much Epicatechin Should You Take?
In previous blog entries, we have discussed research that suggests 1,000 mg daily to be the upper limit at which the benefits of cocoa flavonoids can appear. This is around the amount studies have shown benefits to both short and long-term cognitive function, whereas with cardiovascular benefits the limit seems to be around half that much[1][2]. In addition, going over this amount may only provide diminishing health returns rather than being actively unsafe, as other research suggests up to 2,000 mg per day is well-tolerated by otherwise healthy adults, even over a longer period of months[3].
When targeting the specific flavanol epicatechin, however, the story may be a bit different. When taken as part of the whole food of cacao, of course, it is considered healthy and beneficial at these levels, especially considering it is not the only flavanol you would be consuming, but when supplemented directly the doses used are typically a lot lower. Some high-performance athletes may take more, but most sources recommend around 200 mg per day (depending on body weight) for this purpose[4].
What Are the Epicatechin Side Effects?
Those who are more familiar with health foods will know that almost any supplement is going to have at least a short list of potential side effects. With epicatechin, these may include mild headaches and dizziness or gastrointestinal discomfort, especially when taken over the recommended daily amounts. Studies into these effects, however, have seen participants consistently deny experiencing them when taking epicatechin within the daily amounts considered moderate, which is why it is considered not only safe but benign.
As with anything, you should be aware of the potential interactions for your own body, and stop using if you feel overly uncomfortable. With epicatechin, however, it is highly unlikely that any severe side effects will present, especially if you only supplement it within the recommended daily amounts. Even more so if you take it as part of the whole food by consuming raw and organic cacao for your daily dose of cocoa flavonoids.
Key Takeaways:
Cocoa flavonoids are considered safe even when taken in higher doses
Epicatechin itself is considered safe and beneficial especially as part of a whole food. At the end of the day, Epicatechin is an antioxidant.
Recommended daily consumption of epicatechin is lower when taken as a supplement
Side effects of epicatechin are mild or non-existent for most moderate users
Do You Need a Epicatechin Supplement?
It is always best to get micronutrients from whole foods that are dense in these micronutrients, rather than to supplement. It is not always possible, but with Catechins and Epicatechins, it is. There are plenty of high flavanol foods, but cacao actually has a higher concentration of flavanols(like Epicatechins), and can be tasty and easy to incorporate into your diet if used as a coffee replacement. Things like wine, green tea, berries, are all dwarfed by the amount of flavanols in specific types/brands of cacao.
What is Vital Purple? What is Purple Cacao? Simply put, Vital Purple is the world’s first and only pure, raw, ceremonial cacao made with a focus on preserving the plant’s natural purple hue. This is done by preventing the fermentation process, which is expensive and fragile.
If you want a pure cacao powder that keeps all the best nutrients of the plant it comes from, take a further look into Vital Purple Cacao Powder.
There is not a wrong way to get started with high flavanol cacao to begin increasing your uptake of Epicatechins. They are an antioxidant that protects your cells and DNA from free radicals and the damage they can create in your body.
Unless you are taking a high dose immediately, there is not a noticeable safety concern with Epicatechins. This is why we always preach getting your micronutrients from whole foods. They are more absorbable, you don't need to take a million pills, and it is much much safer.
Sources:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC3488419/
[2] https://pubmed.ncbi.nlm.nih.gov/25733639/
[3] https://pubmed.ncbi.nlm.nih.gov/26537937/
What Are the Benefits of Epicatechin?
Epicatechin is well-studied for its many benefits including those to heart health, cognitive function, and reduced risk of multiple categories of disease. It is also noted for its powerful antioxidant and anti-inflammatory capacity.
What Is Epicatechin?
Just like how flavanols are a subgroup of the larger class of plant compounds known as flavonoids, epicatechin is a specific type of flavanol. Along with catechin, it is the main type of flavanol found in high flavanol cacao.
Phillip McCauley
Phillip McCauley is the owner of Natural Zing and Vital Purple at TheOrganicCacao.com.
