Comparison
EGCG vs NMN
Side-by-side of EGCG and NMN. 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.
NMN
NMN supplements are oral nicotinamide mononucleotide capsules sold for longevity, energy, and metabolic health. They raise plasma NAD+ 30-90% at 250-1000.
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
NMN
- •Plasma NAD+ rises 30-90% at 250-1000 mg/day across human PK studies
- •Tissue NAD+ rise is inconsistent across human trials (Yoshino 2021, Igarashi 2022)
- •No human trials measure hard endpoints (mortality, CV events, cancer); evidence is biomarker-only
- •Most trials cluster at 250-500 mg/day; dose-response above 250 mg/day is poorly characterized
- •FDA position contested; widely sold as supplement but with regulatory uncertainty
- •Marketing claims for fertility and longevity outrun the human trial evidence substantially
Side-by-side
| Attribute | EGCG | NMN |
|---|---|---|
| Category | natural | supplement |
| Also known as | epigallocatechin gallate, green tea extract | nicotinamide mononucleotide, beta-NMN |
| Half-life (hr) ↗ | 3 | 4 |
| Typical dose (mg) ↗ | 400 | 250 |
| Dosing frequency | 1 to 2 times daily with food | 1x daily, often morning |
| Routes | oral | oral, sublingual |
| Onset (hr) | 1.5 | 1 |
| Peak (hr) | 2 | 3 |
| Molecular weight | 458.37 | 334.22 |
| Molecular formula | C22H18O11 | C11H15N2O8P |
| 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. | Direct precursor in the NAD+ salvage pathway; converted to NAD+ by NMNAT enzymes in essentially every tissue. Raised NAD+ supports sirtuin and PARP enzyme activity. |
| Legal status | Dietary supplement; warning labels required above 800 mg/day in some EU jurisdictions | Contested in US (FDA position 2022); widely sold as supplement; broadly available in EU, UK, Asia |
| WADA status | allowed | allowed |
| DEA / Rx | Not scheduled | Not scheduled |
| Pregnancy | Avoid high-dose extracts; moderate green tea consumption appears acceptable | Insufficient data; precautionary avoidance |
| CAS | 989-51-5 | 1094-61-7 |
| PubChem CID | 65064 | 14180 |
| Wikidata | Q307091 | Q418972 |
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)
NMN
Common side effects
- mild GI upset (rare)
- occasional headache
- flushing (rare)
Contraindications
- pregnancy and lactation (precautionary, no data)
- active cancer (theoretical concern, not evidence-based)
Interactions
- metformin: no clinically significant interaction documented; both modulate metabolism through different mechanisms(minor)
- chemotherapy agents: theoretical concern about supporting cancer cell proliferation; coordinate with oncology team(moderate)
- CD38 inhibitors: would amplify NMN-induced NAD+ rise; not clinically relevant for most users(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. NMN 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 NMN.
- → If your priority is metabolic health and glucose control, pick EGCG.
Edge case: If you want to avoid Contested in US (FDA position 2022); widely sold as supplement; broadly available in EU, UK, Asia, EGCG is the more accessible choice.
Default choice: EGCG. Lower friction to source, and broader goal coverage. Reach for NMN 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 NMN?
EGCG and NMN 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 NMN?
EGCG half-life is 3 hours; NMN half-life is 4 hours.
Can you stack EGCG with NMN?
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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