Comparison
EGCG vs Nicotinamide Riboside
Side-by-side of EGCG and Nicotinamide Riboside. 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.
Nicotinamide Riboside
Nicotinamide riboside (NR) is the most-studied NAD+ precursor in humans. Sold as Niagen by Chromadex; raises plasma NAD+ 30-60% at 250-1,000 mg/day.
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
Nicotinamide Riboside
- •Most-studied NAD+ precursor in human trials; the original Niagen formulation by Chromadex
- •Plasma NAD+ rises 30-60% at 250-1,000 mg/day across multiple human PK trials
- •Martens 2018 reported reduced BP and arterial stiffness at 500 mg/day for 6 weeks
- •Dollerup 2018 found no insulin sensitivity change despite plasma NAD+ rise
- •Tissue NAD+ rise inconsistent; hard clinical endpoints not yet measured
- •Larger human safety database than NMN; comparable mechanistic effects
Side-by-side
| Attribute | EGCG | Nicotinamide Riboside |
|---|---|---|
| Category | natural | supplement |
| Also known as | epigallocatechin gallate, green tea extract | NR, Niagen, nicotinamide riboside chloride |
| Half-life (hr) ↗ | 3 | 8 |
| Typical dose (mg) ↗ | 400 | 500 |
| Dosing frequency | 1 to 2 times daily with food | daily, typically morning |
| Routes | oral | oral |
| Onset (hr) | 1.5 | 1 |
| Peak (hr) | 2 | 4 |
| Molecular weight | 458.37 | 255.25 |
| Molecular formula | C22H18O11 | C11H15N2O5 |
| 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. | NAD+ precursor via salvage pathway. Phosphorylated to NMN by nicotinamide riboside kinase (NRK), then converted to NAD+. Substrate for sirtuins, PARPs, and CD38. |
| 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 |
| Pregnancy | Avoid high-dose extracts; moderate green tea consumption appears acceptable | Insufficient data at supplement doses |
| CAS | 989-51-5 | 1341-23-7 |
| PubChem CID | 65064 | 439924 |
| Wikidata | Q307091 | Q3343054 |
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)
Nicotinamide Riboside
Common side effects
- mild GI upset (rare)
- headache (rare)
Contraindications
- pregnancy / lactation (insufficient data)
- active cancer (theoretical, no contraindicating data)
Interactions
- pterostilbene: complementary sirtuin pathway (Basis combination)(minor)
- TMG (trimethylglycine): methylation support during high NAD+ precursor dosing(minor)
Which Should You Take?
Nicotinamide Riboside comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-A outcome catalogued. EGCG is the right call when one of the conditionals below applies.
- → If your priority is cardiovascular health, pick EGCG.
- → If your priority is energy and stamina, pick Nicotinamide Riboside.
- → If your priority is metabolic health and glucose control, pick Nicotinamide Riboside.
Default choice: Nicotinamide Riboside. Lower friction to source, a Tier-A evidence outcome catalogued, and broader goal coverage. Reach for EGCG 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 Nicotinamide Riboside?
EGCG and Nicotinamide Riboside 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 Nicotinamide Riboside?
EGCG half-life is 3 hours; Nicotinamide Riboside half-life is 8 hours.
Can you stack EGCG with Nicotinamide Riboside?
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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