ingestible · for systemic inflammation
Green Tea Extract (EGCG)
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Drink 3-5 cups of high-quality green tea (matcha, sencha, or gyokuro) per day, brewed at 70-80 C (not boiling, which degrades catechins) for 2-3 minutes. Alternatively, take a standardised green tea extract capsule providing 400-800 mg EGCG daily with food. If using supplements, choose decaffeinated extracts to avoid caffeine-related side effects. Consume consistently for at least 8 weeks.
How it works
Epigallocatechin-3-gallate (EGCG) - the primary catechin in green tea - inhibits NF-kB and AP-1 signaling, reducing transcription of CRP, IL-6, and other pro-inflammatory cytokines. EGCG also inhibits NLRP3 inflammasome activation and scavenges reactive oxygen species that amplify systemic inflammatory signaling.
Where to buy
Loose-leaf green tea at Asian grocery stores and specialist tea retailers. Supplements: Jarrow Formulas Green Tea (standardised 50% EGCG), Solgar Decaffeinated Green Tea Extract, and NOW Foods EGCg are widely available at iHerb, Whole Foods, and Amazon.
Typical cost: $5-15/month drinking 3-5 cups of quality loose-leaf tea; $15-30/month for standardised capsules
Safety notes
Green tea extract supplements have been linked to rare but serious liver injury (hepatotoxicity) in case reports, particularly at doses above 800 mg EGCG/day or when taken on an empty stomach - always take with food and do not exceed recommended doses. Caffeine content can cause anxiety, insomnia, and palpitations in sensitive individuals; use decaffeinated extracts if prone to these effects. Reduces absorption of iron from plant foods - avoid taking within 1 hour of iron-rich meals. May interact with anticoagulants at high doses.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Xu et al., Nutr J 2020This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.