Comparison
EGCG vs Magnesium L-Threonate
Side-by-side of EGCG and Magnesium L-Threonate. 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.
EGCG
EGCG supplement guide: 300-600 mg/day green tea catechin for fat loss and cardiovascular markers. Hepatotoxicity risk above 800 mg/day fasted.
Magnesium L-Threonate
Magnesium l-threonate (Magtein) crosses the blood-brain barrier. Typical dose 1,500-2,000 mg. Sleep and cognitive trial data, side effects.
Effects at a glance
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
Magnesium L-Threonate
- •Distinct magnesium salt designed for blood-brain barrier penetration; not a higher-quality systemic magnesium
- •Liu 2010 rodent study: elevated CSF magnesium ~15% and increased hippocampal synaptic density
- •Trial portfolio in humans is small and mostly Magtein-funded; cognitive effects are modest where reported
- •Typical dose 1500 to 2000 mg/day delivers only ~108 to 144 mg of elemental magnesium
- •GI tolerability comparable to other magnesium forms; loose stools in a minority at 2000 mg/day
- •Distinct from magnesium glycinate, which is the conventional sleep/anxiety/repletion form
Side-by-side
| Attribute | EGCG | Magnesium L-Threonate |
|---|---|---|
| Category | natural | supplement |
| Also known as | epigallocatechin gallate, green tea extract | Mg-T, MgT, Magtein, magnesium threonate |
| Half-life (hr) ↗ | 3 | 4 |
| Typical dose (mg) ↗ | 400 | 2000 |
| Dosing frequency | 1 to 2 times daily with food | 1 to 3 times daily |
| Routes | oral | oral |
| Onset (hr) | 1.5 | 1 |
| Peak (hr) | 2 | 2 |
| Molecular weight | 458.37 | 294.5 |
| Molecular formula | C22H18O11 | C8H14MgO10 |
| Mechanism | 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. | Proposed to deliver magnesium across the blood-brain barrier more effectively than other oral salts via threonate-related transporters, raising CNS magnesium and modulating NMDA receptor function and synaptic plasticity. |
| Legal status | Dietary supplement; warning labels required above 800 mg/day in some EU jurisdictions | OTC dietary supplement |
| WADA status | allowed | allowed |
| DEA / Rx | Not scheduled | OTC supplement (not scheduled) |
| Pregnancy | Avoid high-dose extracts; moderate green tea consumption appears acceptable | Standard magnesium safety; Mg-T-specific data limited |
| CAS | 989-51-5 | 778571-57-6 |
| PubChem CID | 65064 | 10691810 |
| Wikidata | Q307091 | Q27151568 |
Safety profile
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)
Magnesium L-Threonate
Common side effects
- loose stools
- mild GI upset
- headache (rare)
- fatigue (rare)
Contraindications
- severe renal impairment (eGFR below 30)
- hypermagnesemia
- myasthenia gravis (high doses)
- concurrent IV magnesium therapy
Interactions
- tetracyclines and fluoroquinolones: magnesium chelation reduces antibiotic absorption; separate by 2 to 4 hours(moderate)
- bisphosphonates: reduced absorption; separate by 2 hours minimum(moderate)
- muscle relaxants and aminoglycosides: potentiated neuromuscular blockade at high doses(moderate)
- antihypertensives: additive blood pressure reduction at high doses(minor)
Which Should You Take?
EGCG comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-B outcome catalogued. Magnesium L-Threonate is the right call when one of the conditionals below applies.
- → If your priority is metabolic health and glucose control, pick EGCG.
- → If your priority is healthspan extension, pick EGCG.
- → If your priority is focus or working memory, pick Magnesium L-Threonate.
- → If your priority is sleep onset or sleep quality, pick Magnesium L-Threonate.
Default choice: EGCG. Lower friction to source, and broader goal coverage. Reach for Magnesium L-Threonate only if your priority sits squarely in the goals it owns 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 EGCG and Magnesium L-Threonate?
EGCG and Magnesium L-Threonate differ in category (natural vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, EGCG or Magnesium L-Threonate?
EGCG half-life is 3 hours; Magnesium L-Threonate half-life is 4 hours.
Can you stack EGCG with Magnesium L-Threonate?
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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