Comparison
Curcumin vs EGCG
Side-by-side of Curcumin 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.
Curcumin
Curcumin supplement guide: turmeric extract at 500-1000 mg/day, piperine and Meriva for absorption, evidence in joint inflammation and mood.
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
Curcumin
- •Reduces osteoarthritis knee pain comparable to ibuprofen at 1500 mg/day enhanced formulation
- •Modest antidepressant effect (SMD ~0.34) as monotherapy or SSRI adjunct in major depression
- •Standard curcumin has ~3% bioavailability; Meriva, BCM-95, Theracurmin shift absorption 5-30 fold
- •Inhibits NF-kB and COX-2; reduces hs-CRP, IL-6, TNF-alpha in chronic inflammation
- •Antiplatelet effect at higher doses; meaningful interaction with warfarin and DOACs
- •Iron chelation can contribute to deficiency in already-marginal patients
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 | Curcumin | EGCG |
|---|---|---|
| Category | natural | natural |
| Also known as | turmeric extract, diferuloylmethane | epigallocatechin gallate, green tea extract |
| Half-life (hr) ↗ | 7 | 3 |
| Typical dose (mg) ↗ | 500 | 400 |
| Dosing frequency | 1 to 2 times daily with meals | 1 to 2 times daily with food |
| Routes | oral | oral |
| Onset (hr) | 2 | 1.5 |
| Peak (hr) | 4 | 2 |
| Molecular weight | 368.38 | 458.37 |
| Molecular formula | C21H20O6 | C22H18O11 |
| Mechanism | Inhibits NF-kB transcription factor, COX-2, and lipoxygenase; activates AMPK and Nrf2; modulates JAK-STAT and PI3K-Akt kinase signaling. Pleiotropic anti-inflammatory and antioxidant effects. | 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 (global) | Dietary supplement; warning labels required above 800 mg/day in some EU jurisdictions |
| WADA status | allowed | allowed |
| DEA / Rx | Not scheduled | Not scheduled |
| Pregnancy | Culinary turmeric is safe; supplemental curcumin best avoided in pregnancy | Avoid high-dose extracts; moderate green tea consumption appears acceptable |
| CAS | 458-37-7 | 989-51-5 |
| PubChem CID | 969516 | 65064 |
| Wikidata | Q312266 | Q307091 |
Safety profile
Curcumin
Common side effects
- nausea
- diarrhea
- dyspepsia
- yellow stool (benign)
Contraindications
- active gallstones (curcumin stimulates gallbladder contraction)
- severe biliary obstruction
- scheduled elective surgery (discontinue 1-2 weeks prior)
Interactions
- warfarin and DOACs: additive antiplatelet and anticoagulant effects; meaningful bleeding risk at 1000+ mg/day(major)
- aspirin and NSAIDs: additive antiplatelet effect(moderate)
- tacrolimus and cyclosporine: CYP3A4 and P-gp modulation may alter drug levels(moderate)
- iron supplements: curcumin chelates iron; can contribute to deficiency in marginal patients(moderate)
- chemotherapy agents: potential interference with multiple agents; coordinate with oncology team(major)
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?
Curcumin 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 post-training recovery, pick Curcumin.
- → If your priority is joint health, pick Curcumin.
- → If your priority is metabolic health and glucose control, pick EGCG.
- → If your priority is cardiovascular health, pick EGCG.
Default choice: either is defensible. Curcumin 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 Curcumin and EGCG?
Curcumin 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, Curcumin or EGCG?
Curcumin half-life is 7 hours; EGCG half-life is 3 hours.
Can you stack Curcumin with EGCG?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
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