Comparison
EGCG vs Spermidine
Side-by-side of EGCG and Spermidine. 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.
Spermidine
Spermidine supplement benefits cover autophagy induction, longevity signals, and cognition. Wheat germ extract data, doses, and human trials reviewed.
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
Spermidine
- •Endogenous polyamine that induces autophagy via EP300 acetyltransferase inhibition and TFEB activation
- •Concentrated in wheat germ, soybeans, aged cheese, and mushrooms; ~10 to 15 mg/day in Mediterranean diets
- •Eisenberg 2016 reported dietary spermidine extended mouse lifespan and improved cardiac function
- •Wirth 2018 pilot (n=28) reported cognitive signal at 0.9 mg/day in older adults at risk for dementia
- •Larger Wirth 2019 follow-up (n=85) did not replicate the memory benefit at 12 months
- •Generally regarded as safe at supplemental doses; food-source position is reassuring
Side-by-side
| Attribute | EGCG | Spermidine |
|---|---|---|
| Category | natural | supplement |
| Also known as | epigallocatechin gallate, green tea extract | spermidine trihydrochloride, wheat-germ-extract spermidine |
| Half-life (hr) ↗ | 3 | 6 |
| Typical dose (mg) ↗ | 400 | 1.2 |
| Dosing frequency | 1 to 2 times daily with food | daily, typically morning with food |
| Routes | oral | oral |
| Onset (hr) | 1.5 | 2 |
| Peak (hr) | 2 | 4 |
| Molecular weight | 458.37 | 145.25 |
| Molecular formula | C22H18O11 | C7H19N3 |
| 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. | Induces macroautophagy via inhibition of EP300 histone acetyltransferase and activation of TFEB-mediated lysosomal biogenesis. Substrate for hypusination of eIF5A, required for translation of mitochondrial respiration proteins. |
| Legal status | Dietary supplement; warning labels required above 800 mg/day in some EU jurisdictions | OTC dietary supplement (wheat-germ extract has GRAS status in US) |
| WADA status | allowed | allowed |
| DEA / Rx | Not scheduled | OTC supplement (not scheduled) |
| Pregnancy | Avoid high-dose extracts; moderate green tea consumption appears acceptable | Insufficient data; not routinely recommended at supplemental doses |
| CAS | 989-51-5 | 124-20-9 |
| PubChem CID | 65064 | 1102 |
| Wikidata | Q307091 | Q411089 |
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)
Spermidine
Common side effects
- mild GI upset (rare)
- headache (rare)
Contraindications
- wheat-germ allergy or celiac disease (for wheat-germ-extract products)
- active cancer (theoretical)
- pregnancy and lactation (insufficient data)
Interactions
- DFMO (difluoromethylornithine): competing polyamine metabolism; do not combine without oncology guidance(moderate)
Which Should You Take?
EGCG and Spermidine score evenly on the criteria we weight (goal breadth, legal accessibility, evidence depth). The conditionals below should drive the decision more than any aggregate score.
- → If your priority is metabolic health and glucose control, pick EGCG.
- → If your priority is cardiovascular health, pick EGCG.
- → If your priority is focus or working memory, pick Spermidine.
Default choice: either is defensible. EGCG edges out on goal breadth + legal accessibility; Spermidine is the right call if your priority sits in the goals listed 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 Spermidine?
EGCG and Spermidine 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 Spermidine?
EGCG half-life is 3 hours; Spermidine half-life is 6 hours.
Can you stack EGCG with Spermidine?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
Go deeper