24/07/2025
Green teas active compound Epigallocatechin-3-gallate (EGCG), has been shown to protect cartilage and reduce inflammation in several studies. Here’s how it works and the recommended dosages:
1️⃣ How EGCG Protects Cartilage:
👉🏼 EGCG reduces inflammation that can damage cartilage. It blocks key molecules like COX-2, prostaglandin E2, and RANKL, which are involved in
breaking down bone and cartilage.
👉🏼 In human cartilage cells, EGCG stops the production of harmful proteins triggered by inflammation (like IL-1β), which are linked to cartilage damage in osteoarthritis.
👉🏼 In mice with osteoarthritis, EGCG slowed cartilage breakdown, reduced inflammation, and even helped with pain relief.
2️⃣ How EGCG Supports Cartilage Growth:
👉🏼 EGCG helps cartilage cells grow and produce important building blocks like collagen and aggrecan, which keep cartilage strong and healthy. It also prevents these cells from losing their cartilage-specific properties or turning into bone-like cells.
3️⃣ Practical Dosage Recommendations:
👉🏼 For general support: Studies suggest that EGCG is effective at doses equivalent to what you’d get from drinking 2–3 cups of green tea daily. This provides a natural source of EGCG and other beneficial compounds.
👉🏼 For supplements: If using EGCG supplements, look for doses around 200–400 mg per day, which aligns with the effective amounts used in research. Always follow the product’s instructions and consult a healthcare provider before starting.
📕Tominari et al. (2015): EGCG suppresses inflammation and protects against bone loss in mice. FEBS Open Bio.
📕Akhtar & Haqqi (2011): EGCG reduces IL-1β-induced inflammation in human chondrocytes. Arthritis Res Ther.
📕Leong et al. (2014): Green tea polyphenols protect cartilage, reduce inflammation, and ease osteoarthritis in mice. Arthritis Res Ther.
📕Huang et al. (2015): EGCG promotes growth and maintains phenotype in rabbit chondrocytes. Exp Ther Med.
📕Lin et al. (2020): EGCG aids fracture healing. Biomolecules.
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Danielle Caseley, MSc, RD
Dietitian
30+ years of experience.
