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Head-to-head evidence comparison — which supplement is right for you?
Green Tea Extract wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
250-500mg EGCG (or 500-1000mg green tea extract)
With meals, Morning or pre-exercise
Standardized extract (45-50% EGCG)
150-300mcg for maintenance; higher only if deficient under supervision
Any time with food
Potassium iodide (most common and studied)
Acute and 4-8 weeks
Acute
30-60 minutes
4-12 weeks
4-8 weeks
Green tea (Camellia sinensis) for the prevention of cancer
The Cochrane database of systematic reviews (2020) · Meta analysis · n=1795
For incident prostate cancer, the summary risk ratio (RR) in the green tea-supplemented participants was 0.50 (95% confidence interval (CI) 0.18 to 1.36), based on three studies and involving 201 participants (low-certainty evidence).
Impact of flavan-3-ols on blood pressure and endothelial function in diverse populations: a systematic review and meta-analysis of randomized controlled trials
European journal of preventive cardiology (2025) · Meta analysis · n=5205
Flavan-3-ol interventions included epicatechin, epigallocatechin-gallate, cocoa products, tea, grape extract, and apples delivering 586 mg (95% CI 510, 662) total flavan-3-ols.
The effects of green tea extract supplementation on body composition, obesity-related hormones and oxidative stress markers: a grade-assessed systematic review and dose-response meta-analysis of randomised controlled trials
The British journal of nutrition (2024) · Meta analysis · n=3802
Pooled effect sizes indicated that BM, BFP, BMI and MDA significantly reduced following GTE supplementation.
Maternal Iodine Status and Birth Outcomes: A Systematic Literature Review and Meta-Analysis
Nutrients (2023) · Meta analysis · n=42269
Birth weight was similar between UIC ≥ 150 μg/L and <150 μg/L (difference = 30 g, 95% CI −22 to 83, p = 0.3, n = 13, I2 = 89%) with no evidence of linear trend (4 g per 50 μg/L, −3 to 10, p = 0.2, n = 12, I2 = 80%).
Iodine fortification of foods and condiments, other than salt, for preventing iodine deficiency disorders
The Cochrane database of systematic reviews (2019) · Meta analysis · n=4317
This is equivalent to an increase of 38.32 µg/L (95% CI 24.03 to 52.61 µg/L).
Effect of different mouthwashes on ventilator-related outcomes and mortality in intensive care unit patients: A network meta-analysis
Australian critical care : official journal of the Confederation of Australian Critical Care Nurses (2025) · Meta analysis · n=1644
Oxidising agents showed a trend towards reducing the incidence of VAP compared to the control group (risk ratio: 0.24, 95% confidence interval: 0.05-1.10).
Based on meta-analysis showing 9.29 mg/dl LDL reduction with 107-856 mg/d EGCG. Optimal cardiovascular benefits observed at 400-500 mg/day. Take with food to reduce GI side effects.
Based on meta-analyses showing urinary iodine concentration increases with supplementation. Effects only meaningful in iodine-deficient populations. Excessive intake (>300mcg) may increase thyroid cancer risk. Most studies used potassium iodide; kelp-derived forms have variable bioavailability.
AI-estimated from published studies. Interpret as directional guidance.
Green Tea Extract has a higher evidence score (9/10 vs 9/10) and wins in 1 of 3 categories.
For boost daily energy, Iodine has a higher relevance score (95 vs 58).
No known interactions between Green Tea Extract and Iodine have been documented in our database. However, always consult a healthcare provider before combining supplements.