Supplement Scholar
Compound

(-)-Epicatechin

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(-)-Epicatechin. Cocoa flavanol that suppresses myostatin and improves NO.

How it works. Inhibits myostatin/SMAD signaling; activates eNOS.

What the research supports. 1 graded claims. Strongest: Increases follistatin:myostatin ratio in humans (limited).

How much to take. Typical dose: 100–200 mg.

Side effects and interactions. 1 medication interaction listed. No serious side effects listed at normal doses.

Stacking. Pairs well with Creatine monohydrate, Whey or EAAs.

Common forms. Available as Capsule or softgel, Powder, Sublingual or buccal, Liposomal liquid.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried (-)-Epicatechin. Anecdotes are not medical advice.

(-)-Epicatechin. Cocoa flavanol that suppresses myostatin and improves NO.

Molecular structureC15H14O6 · 290.27 g/mol

What it is

Cocoa flavanol that suppresses myostatin and improves NO.

Also called

Cocoa epicatechin

Food sources

Endogenously produced or biosynthesized moleculeStandardized pharmaceutical- or food-grade supplementCombined with cofactors that improve absorption or activity

Goals

Muscle Growth

How it works

Inhibits myostatin/SMAD signaling; activates eNOS.

Pathways

  • Inhibits myostatin/SMAD signaling
  • activates eNOS

Effects

  • ↑follistatin:myostatin ratio in humans increases

What the research supports

Increases follistatin:myostatin ratio in humanslimited

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
100–200 mg
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodEither
Best formMost evidence is based on the capsule or softgel form.
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Side effects & interactions

Common side effects

  • Headache

Medication interactions

Prescription medications (general)minor

Always disclose (-)-Epicatechin use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

  • Creatine monohydrateFoundational support for strength, power, and lean mass.
  • Whey or EAAsProvides amino acid substrate for muscle protein synthesis.

Common forms

  • Capsule or softgel
  • Powder
  • Sublingual or buccal
  • Liposomal liquid

Key studies

8 studies cited in total.

PubMed: (-)-Epicatechin — Increases follistatin:myostatin ratio in humans ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching (-)-Epicatechin and "Increases follistatin:myostatin ratio in humans". Filter by RCT, meta-analysis, or year on the results page.

PubMed: (-)-Epicatechin — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching (-)-Epicatechin and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

PubMed: (-)-Epicatechin — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching (-)-Epicatechin and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

Discussion

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