Comparison
Ashwagandha vs EGCG
Side-by-side of Ashwagandha and EGCG. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
Ashwagandha
Ashwagandha supplement guide: KSM-66 and Sensoril extracts at 300-600 mg/day cut morning cortisol and stress in RCTs. Dose, side effects, testosterone data.
EGCG
EGCG supplement guide: 300-600 mg/day green tea catechin for fat loss and cardiovascular markers. Hepatotoxicity risk above 800 mg/day fasted.
Effects at a glance
Ashwagandha
- •Reduces morning serum cortisol by ~20 to 30% at 300 to 600 mg/day standardized extract over 8 weeks
- •Lowers subjective stress on DASS-21 and PSS scales versus placebo in chronically stressed adults
- •Modest grip-strength and 1-RM gains of ~5 to 8% in trained men when paired with resistance training
- •Improves self-reported sleep quality and onset latency in adults with insomnia symptoms
- •Small testosterone increases (~10 to 15%) reported in stressed or subfertile men, less clear in healthy populations
- •May raise free T3 and T4; can interact with levothyroxine and unmask subclinical hyperthyroidism
EGCG
- •Modest fat loss (~1.3 kg over 12 weeks) when combined with caffeine and caloric deficit
- •Small reductions in LDL cholesterol (3-6 mg/dL) and systolic blood pressure (2-3 mmHg)
- •EFSA flags hepatotoxicity risk above 800 mg/day, particularly when taken fasted
- •Bioavailability is 0.1-1.0%; gut microbiome variation drives population-variable response
- •Green tea extract typically combines EGCG with caffeine and L-theanine for additive effects
- •Reduces non-heme iron absorption when co-administered with meals
Side-by-side
| Attribute | Ashwagandha | EGCG |
|---|---|---|
| Category | natural | natural |
| Also known as | Withania somnifera, KSM-66, Sensoril | epigallocatechin gallate, green tea extract |
| Half-life (hr) ↗ | 10 | 3 |
| Typical dose (mg) ↗ | 600 | 400 |
| Dosing frequency | daily | 1 to 2 times daily with food |
| Routes | oral | oral |
| Onset (hr) | 2 | 1.5 |
| Peak (hr) | - | 2 |
| Molecular weight | - | 458.37 |
| Molecular formula | - | C22H18O11 |
| Mechanism | GABAergic modulation and HPA-axis attenuation; withanolides reduce cortisol secretion and inhibit NF-kB signaling. | Inhibits catechol-O-methyltransferase (COMT) to prolong norepinephrine signaling; activates AMPK; scavenges reactive oxygen species via gallate ester; modulates gut microbiome and pancreatic lipase activity. |
| Legal status | Dietary supplement in most jurisdictions; regulated in Denmark | Dietary supplement; warning labels required above 800 mg/day in some EU jurisdictions |
| WADA status | allowed | allowed |
| DEA / Rx | OTC supplement | Not scheduled |
| Pregnancy | Not recommended | Avoid high-dose extracts; moderate green tea consumption appears acceptable |
| CAS | - | 989-51-5 |
| PubChem CID | - | 65064 |
| Wikidata | Q310109 | Q307091 |
Safety profile
Ashwagandha
Common side effects
- mild GI upset
- drowsiness
- headache
Contraindications
- pregnancy
- autoimmune disease (theoretical immune stimulation)
- hyperthyroidism
- concurrent sedative use
Interactions
- benzodiazepines: additive CNS depression(moderate)
- thyroid hormone (levothyroxine): may raise T3/T4, altering dose requirements(moderate)
- immunosuppressants: theoretical antagonism via immune stimulation(moderate)
EGCG
Common side effects
- nausea
- abdominal discomfort
- diarrhea
- jitteriness (with caffeine)
- sleep disruption (with caffeine)
Contraindications
- pregnancy at high-dose extracts
- active liver disease
- iron deficiency anemia (separate dosing)
Interactions
- iron supplements: reduces non-heme iron absorption; separate by 2 to 3 hours(moderate)
- anticoagulants: additive effects at high catechin doses(minor)
- beta-blockers (nadolol): reduced absorption when taken simultaneously(moderate)
- hepatotoxic supplements (high-dose niacin, kava): theoretical additive hepatotoxicity at high EGCG doses(moderate)
- stimulants and caffeine: additive thermogenic and cardiovascular effects(minor)
Which Should You Take?
Ashwagandha and EGCG score evenly on the criteria we weight (goal breadth, legal accessibility, evidence depth). The conditionals below should drive the decision more than any aggregate score.
- → If your priority is stress and HPA-axis regulation, pick Ashwagandha.
- → If your priority is focus or working memory, pick Ashwagandha.
- → If your priority is metabolic health and glucose control, pick EGCG.
- → If your priority is healthspan extension, pick EGCG.
Edge case: Half-lives differ materially (Ashwagandha ~10 hr vs EGCG ~3 hr). Ashwagandha reaches steady state faster; EGCG is easier to dial in if tolerability is uncertain.
Default choice: either is defensible. Ashwagandha edges out on goal breadth + legal accessibility; EGCG is the right call if your priority sits in the goals listed above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between Ashwagandha and EGCG?
Ashwagandha and EGCG differ in category (natural vs natural), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, Ashwagandha or EGCG?
Ashwagandha half-life is 10 hours; EGCG half-life is 3 hours.
Can you stack Ashwagandha with EGCG?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
Go deeper