Comparison
EGCG vs Omega-3 (EPA/DHA)
Side-by-side of EGCG and Omega-3 (EPA/DHA). 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.
Omega-3 (EPA/DHA)
Omega 3 fish oil profile: EPA/DHA marine fatty acids, 2-4 g/day cuts triglycerides 20-30%, REDUCE-IT showed 25% cardiovascular risk reduction on icosapent eth.
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
Omega-3 (EPA/DHA)
- •Reduces fasting triglycerides 20-50% at 2-4 g/day in hypertriglyceridemic patients
- •REDUCE-IT showed 25% relative risk reduction in major CV events at 4 g/day icosapent ethyl
- •Modest antidepressant effect (SMD ~0.40) for EPA-dominant formulations at 1-2 g/day
- •Atrial fibrillation incidence rises ~30-50% at 4 g/day; relevant for older patients with pre-existing CV disease
- •Tissue omega-3 index (RBC EPA + DHA) target ~8%; Western baseline typically 4-5%
- •Triglyceride and re-esterified triglyceride forms absorb ~70% better than ethyl esters in fasted state
Side-by-side
| Attribute | EGCG | Omega-3 (EPA/DHA) |
|---|---|---|
| Category | natural | supplement |
| Also known as | epigallocatechin gallate, green tea extract | fish oil, EPA, DHA, marine omega-3 |
| Half-life (hr) ↗ | 3 | 48 |
| Typical dose (mg) ↗ | 400 | 2000 |
| Dosing frequency | 1 to 2 times daily with food | 1 to 2 times daily with food |
| Routes | oral | oral |
| Onset (hr) | 1.5 | 4 |
| Peak (hr) | 2 | 12 |
| Molecular weight | 458.37 | 302.45 |
| Molecular formula | C22H18O11 | C20H30O2 (EPA); C22H32O2 (DHA) |
| 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. | Substitutes arachidonic acid in membrane phospholipids, shifting eicosanoid production toward less-inflammatory 3-series prostaglandins and 5-series leukotrienes. Activates PPAR-alpha to lower hepatic VLDL/triglyceride synthesis. DHA modulates synaptic membrane fluidity and neuronal function. |
| Legal status | Dietary supplement; warning labels required above 800 mg/day in some EU jurisdictions | Dietary supplement; prescription forms (icosapent ethyl, omega-3 acid ethyl esters) for severe hypertriglyceridemia |
| WADA status | allowed | allowed |
| DEA / Rx | Not scheduled | Not scheduled |
| Pregnancy | Avoid high-dose extracts; moderate green tea consumption appears acceptable | Recommended at 200 to 600 mg DHA/day for fetal development |
| CAS | 989-51-5 | 10417-94-4 |
| PubChem CID | 65064 | 446284 |
| Wikidata | Q307091 | Q207688 |
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)
Omega-3 (EPA/DHA)
Common side effects
- fishy aftertaste
- eructation (fish burps)
- mild dyspepsia
- loose stools at high doses
Contraindications
- fish allergy (use algal omega-3 alternative)
- active bleeding disorders
- scheduled surgery (discontinue 5-7 days prior)
Interactions
- warfarin and DOACs: additive antiplatelet effect at 2+ g/day; meaningful bleeding risk(moderate)
- aspirin and antiplatelet agents: additive bleeding risk at high doses(moderate)
- statins: complementary cardiovascular effects; no pharmacokinetic interaction(minor)
- antiarrhythmics: high-dose omega-3 increases AF risk; relevant in pre-existing arrhythmia(moderate)
Which Should You Take?
Omega-3 (EPA/DHA) 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 metabolic health and glucose control, pick EGCG.
- → If your priority is focus or working memory, pick Omega-3 (EPA/DHA).
- → If your priority is healthspan extension, pick Omega-3 (EPA/DHA).
Edge case: Half-lives differ materially (EGCG ~3 hr vs Omega-3 (EPA/DHA) ~48 hr). Omega-3 (EPA/DHA) reaches steady state faster; EGCG is easier to dial in if tolerability is uncertain.
Default choice: Omega-3 (EPA/DHA). 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 Omega-3 (EPA/DHA)?
EGCG and Omega-3 (EPA/DHA) 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 Omega-3 (EPA/DHA)?
EGCG half-life is 3 hours; Omega-3 (EPA/DHA) half-life is 48 hours.
Can you stack EGCG with Omega-3 (EPA/DHA)?
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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