EGCG vs Green Tea Extract: Which One Offers More Benefits?

Green tea has long been considered a “superfood” by users, largely due to its impressive antioxidant properties and overall health benefits. Behind these effects are key bioactive components such as EGCG (Epigallocatechin gallate) and green tea extract.

However, many users confuse these two or use them interchangeably without fully understanding their differences in composition, benefits, and potential side effects. In this article, we’ll compare EGCG and green tea extract in depth to help you choose the right option for your needs.

What is EGCG?

EGCG, or epigallocatechin gallate, is a polyphenol compound, a naturally occurring flavonoid. Thanks to its powerful biological activity, EGCG brings many health benefits, such as improving resistance, anti-oxidation, anti-aging, supporting cardiovascular function, etc.

You can find this nutrient in green tea (especially unfermented teas such as sencha and matcha), which mainly accounts for a large proportion of the total catechin content of tea leaves. In addition, users can find EGCG in plums (such as apples, kiwis, etc.), but the content will be slightly less [1,2].

What is Green Tea Extract?

Green tea extract is a refined product from Camellia sinensis leaves in concentrated form, through the extraction process with water or specialized solvents.

Thereby, users have the opportunity to enjoy valuable nutrients, including EGCG with caffeine, catechin, L-theanine,... with very high biological activities.

Typically, it supports anti-oxidation, helps reduce visible signs of aging, maintains stable weight, increases energy, and is anti-inflammatory... [3,4]

Some popular green tea extract dosage forms are capsules/tablets with many advantages such as ease of use, ease of storage, accurately calculated dosage in each serving,... Or powder that is easy to mix with water or any other solution (smoothies, foods,...) to change the taste every day.

In addition, green tea extract can also be in solution form to help improve absorption, suitable for people who are not used to taking tablets [5].

EGCG vs Green Tea Extract: What’s the Difference?

Many supplement brands list both EGCG and green tea extract on their packaging, which often leads consumers to assume they are the same.

In reality, EGCG is a single compound that makes up a large portion of the catechins found in green tea. Green tea extract, on the other hand, is a broader mixture that includes EGCG along with other bioactive compounds.

Note: Catechins are a group of natural compounds found in green tea. They are powerful antioxidants that help protect the body from harmful agents such as free radicals.

Below is a detailed comparison table between EGCG and green tea extract to clarify the difference:

EGCG vs Green Tea Extract: Health Benefits Comparison

Both EGCG and green tea extract are known for their many health benefits, but each offers different effects based on its unique active properties. Here’s a detailed breakdown of the health benefits of each, as well as the differences between them:

Which One Should You Choose?

Choose EGCG and green tea extract depending on each person's purpose of use. In which:

• If you want to lose weight: You should consider green tea extract because EGCG combined with caffeine will promote the body to burn fat quickly, improve metabolism, and do more than EGCG alone.
• If you want to supplement energy and increase concentration: You should prioritize green tea extract with caffeine to increase alertness and concentration. In addition, L-theanine helps relieve anxiety—a function that cannot be achieved if using only EGCG.
• If you want to fight oxidation and limit aging: You should choose pure EGCG extract, which has a stronger antioxidant effect than regular green tea extract, supporting the recovery of healthy cells from deep within.
• If you want to protect cardiovascular health and reduce cholesterol: Both EGCG and green tea extract are ideal choices, but you should prioritize the purest type possible.
• If you want to improve your overall health: Choose green tea extract, which provides a variety of benefits with just one product, instead of using many separate products.

In addition, depending on your health condition, you choose the appropriate product. You can contact your doctor or nutritionist for advice on the most suitable dietary supplements.

Potential Side Effects & Precautions

When using biological compounds from green tea, such as EGCG or green tea extract, they are generally benign and safe for the user's health.

However, you also need to pay attention to potential side effects—especially when using high doses (>800 mg EGCG/day) or for a long time in those with sensitive bodies. Below are the possible side effects [6]:

For EGCG:

• Liver damage.
• Digestive disorders (nausea, bloating, diarrhea, ...).
• Iron deficiency due to reduced absorption.
• Increased oxidative stress.

For green tea extract:

• Insomnia.
• Restlessness.
• Increased heart rate.
• Mild increase in blood pressure.

Along with that, some important notes you cannot ignore:

• Use only at low doses, then gradually increase when prescribed by a doctor/nutritionist.
• Choose products with clear origins and reputable brands.
• Avoid using other medications without medical advice.
• Pregnant women, breastfeeding women, or children should not use dietary supplements.

Conclusion

It can be seen that EGCG and green tea extract are both valuable compounds from green tea, bringing many health benefits.

However, to maximize the effectiveness of each product, users need to clearly understand the difference between pure EGCG and synthetic green tea extract and clearly understand the purpose of use, health status, etc. At the same time, do not forget to combine a scientific diet and nutrition to increase the expected effectiveness.