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Head-to-head evidence comparison — which supplement is right for you?
Green Tea Extract vs Urolithin A: Green Tea Extract has the stronger overall evidence (7.5 vs 6/10); they're alternatives for boost daily energy — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Green Tea Extract wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
5 of 7 studies with measurable effects showed benefit.
Top outcomes
Verdict
Too few graded studies
1 of 1 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (1)
Outcomes where both Green Tea Extract and Urolithin A have evidence — compare verdict strength side-by-side.
250-338mg EGCG a day with food (about 500-675mg of an extract standardised to 50% EGCG). 338 mg is a review-derived precaution (PMID 29580974), not an upper limit and not proof of safety
With meals, Morning or pre-exercise
Standardized extract (45-50% EGCG)
500-1000mg
Morning with food
Mitopure (highly pure, bioavailable form)
and 2 more not shown
Acute and 4-8 weeks
Acute
30-60 minutes
4-8 weeks
8-16 weeks
8-16 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.
The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS)
The American journal of clinical nutrition (2022) · Rct · n=284
Among 284 participants (88% men; mean age: 51 y; BMI: 31.2 kg/m2; APOE-ε4 genotype = 15.7%), 224 (79%) completed the trial with eligible whole-brain MRIs.
Urolithin A induces mitophagy and prolongs lifespan
Nature Medicine (2016) · Preclinical
Extended lifespan in animal models
Effect of the mitophagy inducer urolithin A on age-related immune decline: a randomized, placebo-controlled trial
Nature aging (2025) · Rct · n=50
Exploratory single-cell RNA sequencing demonstrated UA-driven transcriptional shifts across immune populations, modulating pathways linked to inflammation and metabolism.
Both points come from a systematic review of 17 randomised trials in 1,356 healthy adults (PMID 27324590), which found that 107 to 856 mg of EGCG a day for 4 to 14 weeks lowered LDL cholesterol by about 9.3 mg/dl, at any dose in that range. The effect depended slightly on baseline lipids, not on dose, so the curve is flat. A 12-week trial at 856.8 mg a day in 102 women with central obesity saw a non-significant downward trend in LDL (PMID 26093535). No optimum was identified, and the 856 mg point is not a safety ceiling: a safety review derived 338 mg EGCG a day as the safe intake for solid supplement doses (PMID 29580974).
Both doses come from the first-in-human trial in healthy sedentary older adults (PMID 32694802), where 4 weeks of 500 mg or 1,000 mg modulated plasma acylcarnitines and muscle mitochondrial gene expression, with a favourable safety profile at every dose tested. The abstract does not rank the two doses, so the curve is flat. A 4-month trial of 1,000 mg in 66 adults aged 65 to 90 (PMID 35050355) also lowered acylcarnitines and C-reactive protein, but found no gain in maximal ATP production, a direct measure of mitochondrial function. These are biomarkers, not clinical outcomes, and no dose above 1,000 mg was tested.
AI-estimated from published studies. Interpret as directional guidance.
Green Tea Extract has a higher evidence score (7.5/10 vs 6/10) and wins in 2 of 3 categories.
For boost daily energy, Urolithin A has a higher relevance score (75 vs 58).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.