Comparison
EGCG vs Melatonin
Side-by-side of EGCG and Melatonin. 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.
Melatonin
Melatonin as a sleep supplement: 0.3-1 mg matches physiological output, 3-10 mg is pharmacological. Shifts circadian phase, shortens sleep latency.
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
Melatonin
- •Shortens sleep onset latency by ~7 to 12 minutes at physiological 0.3 to 1 mg doses
- •Advances circadian phase when taken 30 to 60 minutes before target bedtime, useful for jet lag and shift work
- •Does not meaningfully increase total sleep time in healthy adults without circadian misalignment
- •Endogenous nighttime production is not suppressed by short-term exogenous supplementation
- •Higher doses (3 to 10 mg) raise plasma levels above physiological range and often increase morning grogginess
- •Effective for delayed sleep-wake phase disorder and reducing jet-lag severity in eastward travel
Side-by-side
| Attribute | EGCG | Melatonin |
|---|---|---|
| Category | natural | supplement |
| Also known as | epigallocatechin gallate, green tea extract | N-acetyl-5-methoxytryptamine |
| Half-life (hr) ↗ | 3 | 0.75 |
| Typical dose (mg) ↗ | 400 | 0.5 |
| Dosing frequency | 1 to 2 times daily with food | daily, 30 to 60 minutes before target sleep time |
| Routes | oral | oral, sublingual |
| Onset (hr) | 1.5 | 0.5 |
| Peak (hr) | 2 | 1 |
| Molecular weight | 458.37 | 232.28 |
| Molecular formula | C22H18O11 | C13H16N2O2 |
| 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. | Agonist at MT1 and MT2 receptors in the suprachiasmatic nucleus, signaling biological night and promoting sleep-onset gating plus circadian phase shifts. |
| Legal status | Dietary supplement; warning labels required above 800 mg/day in some EU jurisdictions | OTC in US; prescription in UK, EU, Japan |
| WADA status | allowed | allowed |
| DEA / Rx | Not scheduled | OTC supplement in US; Rx in UK, EU, Japan, Australia |
| Pregnancy | Avoid high-dose extracts; moderate green tea consumption appears acceptable | Insufficient data; not routinely recommended |
| CAS | 989-51-5 | 73-31-4 |
| PubChem CID | 65064 | 896 |
| Wikidata | Q307091 | Q179243 |
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)
Melatonin
Common side effects
- vivid dreams
- morning grogginess (higher doses)
- headache
- dizziness
Contraindications
- autoimmune disease (theoretical)
- concurrent anticoagulant therapy without monitoring
Interactions
- fluvoxamine: CYP1A2 inhibition raises melatonin levels substantially(major)
- warfarin: possible increased bleeding risk(moderate)
- benzodiazepines and alcohol: additive sedation(moderate)
- antihypertensives: may alter blood pressure response(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. Melatonin 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 sleep onset or sleep quality, pick Melatonin.
- → If your priority is circadian regulation, pick Melatonin.
Edge case: Half-lives differ materially (EGCG ~3 hr vs Melatonin ~0.75 hr). EGCG reaches steady state faster; Melatonin is easier to dial in if tolerability is uncertain.
Default choice: EGCG. Lower friction to source, and broader goal coverage. Reach for Melatonin 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 Melatonin?
EGCG and Melatonin 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 Melatonin?
EGCG half-life is 3 hours; Melatonin half-life is 0.75 hours.
Can you stack EGCG with Melatonin?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
Go deeper