Comparison
EGCG vs Urolithin A
Side-by-side of EGCG and Urolithin A. 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.
Urolithin A
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
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
Urolithin A
- •Gut-microbiome-derived metabolite of pomegranate and walnut ellagitannins
- •Roughly 40% of adults are 'urolithin producers' from dietary intake; ~60% are non-producers
- •Ryu 2016 (Nature Medicine) reported lifespan extension in C. elegans and muscle benefits in aged rodents
- •Andreux 2019 first-in-human trial (n=60) established safety and mitochondrial gene-expression upregulation
- •Singh 2022 (n=66, 4 months, 1000 mg/day) reported improved muscle endurance in older adults
- •Most human trial portfolio is Amazentis-funded; independent replication is thin
Side-by-side
| Attribute | EGCG | Urolithin A |
|---|---|---|
| Category | natural | supplement |
| Also known as | epigallocatechin gallate, green tea extract | UA, Mitopure, ellagitannin metabolite |
| Half-life (hr) ↗ | 3 | 17 |
| Typical dose (mg) ↗ | 400 | 500 |
| Dosing frequency | 1 to 2 times daily with food | daily, morning with food |
| Routes | oral | oral |
| Onset (hr) | 1.5 | 2 |
| Peak (hr) | 2 | 4 |
| Molecular weight | 458.37 | 228.2 |
| Molecular formula | C22H18O11 | C13H8O4 |
| 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 mitophagy via potentiation of PINK1/Parkin signaling, leading to selective degradation of damaged mitochondria. Secondary anti-inflammatory effects via NF-kB modulation. |
| Legal status | Dietary supplement; warning labels required above 800 mg/day in some EU jurisdictions | OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021) |
| 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 |
| CAS | 989-51-5 | 1143-70-0 |
| PubChem CID | 65064 | 5488186 |
| Wikidata | Q307091 | Q27101321 |
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)
Urolithin A
Common side effects
- mild GI upset (rare)
- soft stools (rare)
Contraindications
- pregnancy and lactation (insufficient data)
- active chemotherapy (consult oncology)
Interactions
- chemotherapy agents: theoretical interaction with mitochondrial-targeting agents; consult oncologist(moderate)
Which Should You Take?
Urolithin A 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 cardiovascular health, pick EGCG.
- → If your priority is muscle hypertrophy, pick Urolithin A.
- → If your priority is mitochondrial function, pick Urolithin A.
Edge case: Half-lives differ materially (EGCG ~3 hr vs Urolithin A ~17 hr). Urolithin A reaches steady state faster; EGCG is easier to dial in if tolerability is uncertain.
Default choice: Urolithin A. 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 Urolithin A?
EGCG and Urolithin A 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 Urolithin A?
EGCG half-life is 3 hours; Urolithin A half-life is 17 hours.
Can you stack EGCG with Urolithin A?
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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