Everything you need to know about green tea extract ...

Everything You Should Know About Green Tea Extract

Understanding the advantages of green tea extract supplements

chenlv Product Page

For many centuries, the health benefits of green tea have been celebrated—and for good reason. Green tea is rich in powerful antioxidant compounds known as polyphenols, which have been proven to aid in the health of the skin, brain, and heart, promote weight loss, and potentially help protect against cancer [

1

,

2

,

3

]. But what about the merits of taking green tea extract?

This guide delves into the essence of green tea extract, its scientifically validated benefits, what to seek in a green tea supplement, and recommended dosages. So, take a moment to brew yourself a cup of green tea and let’s explore!

What Exactly is Green Tea Extract?

Green tea extract is derived from the leaves of the Camellia sinensis plant and represents a concentrated version of green tea. It is abundant in powerful antioxidants—such as flavonoids and polyphenols, including epigallocatechin gallate (EGCG)—which help protect cells from damage and offer numerous health benefits [

1

,

4

,

5

].

Benefits of Green Tea Extract

Research indicates that both green tea and its extracted form can positively influence health. From encouraging weight loss to enhancing energy levels, advancing skin and heart health, and even aiding cancer prevention; here are the evidence-based benefits of integrating green tea extract into your routine.

Heart Health Advantages of Green Tea

Regular consumption of green tea is linked with lower risks of heart disease and related fatalities, particularly among men [

1

]. Furthermore, green tea extract may also confer similar heart health advantages by aiding in the reduction of blood pressure and improving cholesterol levels.

These benefits are attributed to the anti-inflammatory properties of compounds like EGCG, which can help diminish inflammation and promote vasodilation while reducing levels of harmful LDL cholesterol [

6

,

7

].

While the precise effective dosage of green tea extract for cholesterol and blood pressure enhancement remains unclear, research conducted on obese patients with high blood pressure revealed that 379 mg/day of green tea extract produced favorable outcomes for both blood pressure and cholesterol metrics [

8

].

Boosts in Alertness, Focus, and Mood

If you’re in need of a quick boost, consider green tea extract to uplift your energy levels.

Green tea inherently contains caffeine, a stimulant known for enhancing alertness, energy levels, reaction times, and improving mood and memory [

9

]. Additionally, studies have indicated that EGCG may reduce oxidative damage and inflammation while enhancing concentration and promoting a sense of calm [

10

].

Before taking green tea extract, it’s beneficial to know your caffeine intake. Check our FAQ section for detailed information regarding the caffeine content in green tea extract and tips for safe consumption.

Enhanced Skin Health and Acne Improvement

Research exploring the benefits of green tea extract indicates that topical application can improve acne and aging skin.

If acne is a concern, applying green tea solutions or EGCG topically has been shown to significantly decrease sebum production, blackheads, and inflammation related to acne [

2

].

Moreover, studies have confirmed that green tea extract enhances skin hydration, minimizes roughness, and neutralizes free radicals, making it effective for treating and slowing down age-related skin deterioration [

11

].

For optimal skin benefits, topical application tends to be more effective than oral intake of green tea or its extract [

2

]. Test results demonstrated that concentrations between 1-6% ECGC and 2-3% green tea solutions yield positive outcomes for acne and skin moisture enhancement [

2

,

11

].

Potential Weight Loss Benefits

If weight loss is your goal, various studies investigating green tea extract’s impact on weight loss have shown promising results.

Green tea extracts, especially those that contain caffeine, are linked to modest yet statistically significant reductions in BMI, body weight, and waist circumference [

2

,

12

,

13

].

In one study involving obese women, taking 857 mg/day of green tea extract with EGCG led to even more significant weight loss and reductions in waist circumference compared to a placebo group [

12

]. Additionally, those in the green tea group observed decreased levels of total cholesterol and LDL cholesterol without any significant side effects [

12

].

Some researchers attribute the weight loss effects of green tea to reduced ghrelin levels (the primary hunger hormone) and an increase in adiponectin, which aids in insulin sensitivity, reduces inflammation, and promotes fatty acid breakdown [

12

,

14

].

Despite these potential benefits, green tea extract is not a miraculous weight loss solution. Studies indicate that without additional lifestyle changes, such as maintaining a balanced diet and engaging in regular exercise, green tea extract alone is unlikely to bring about substantial reductions in weight or waist size [

13

].

Potential Anti-Cancer Properties

Ongoing research seeks to unveil the potential anti-cancer advantages of green tea extract. Initial clinical trials suggest that the polyphenols found in green tea may play a crucial role in the prevention of several types of cancer [

1

,

15

,

16

]:

• Endometrial Cancer: Green tea consumption has been linked to a reduced risk of cancer affecting the uterine lining [

  1

  ].

• Breast Cancer: Drinking green tea may lower breast cancer risk by 15% [

  17

  ].

• Ovarian Cancer: Regular green tea drinkers appear to have a reduced risk of ovarian cancer [

  1

  ].

• Colorectal Cancer: Certain studies indicate that green tea consumers have a 30-40% lower chance of developing colorectal cancer [

  18

  ].

Research also indicates that polyphenols may inhibit the growth of cancerous cells and their proliferation. Laboratory tests have found that green tea extracts can deter the growth of prostate cancer cells in vitro. However, further studies are essential to determine whether these effects can be replicated clinically and if green tea extract can offer any treatment benefits [

3

].

While the findings appear optimistic, much of the research has focused on green tea drinkers, not the supplements, and many other studies have yielded inconsistent results. Continued research is required to thoroughly evaluate the potential anti-cancer benefits of green tea extract specifically.

Choosing Green Tea Extract Supplements

When selecting a green tea extract supplement, it's vital to recognize that not all products are created equal. For instance, some supplements may consist solely of dried green tea leaves, while others may contain isolated forms of individual polyphenols, like EGCG.

Consider the following aspects when choosing your green tea supplement:

Are you curious to learn more about Sodium Deoxycholate? Contact us today to arrange an expert consultation!

• Transparency in Ingredients: Since supplements are not regulated by the government, they should be evaluated for purity and quality by respected testing organizations.

• Type of Green Tea and Potency: Determine whether your supplement contains only dried green tea leaves or isolated forms of antioxidants. Those containing isolated antioxidants will likely be more potent and could offer enhanced benefits.

• EGCG Content: Look for terms like polyphenols, catechins, or EGCG on the label. As EGCG is the most extensively researched antioxidant in green tea and closely associated with its health advantages, seek out supplements that contain it [

  2

  ].

• Caffeine Content: The caffeine levels in green tea extract supplements can vary significantly, from none to over 200 mg. Excessive caffeine intake can lead to jitteriness, heart palpitations, and sleep disturbances, so it’s beneficial to know your supplement's caffeine content.

Identifying the Best Green Tea Extract

If you're uncertain which green tea extract supplement best suits your needs, there's no need to fret. At Elo, we provide science-based

personalized smart supplements

tailored to your unique health profile based on

at-home blood testing

,

biomarkers

, a questionnaire, and wearable data. Depending on your objectives, your customized blend may include green tea extract along with a range of other specialized supplements designed to optimize your health.

We also offer one-on-one support from our dietitians, ensuring you remain accountable, achieve your goals, and gain a deeper understanding of your health journey.

Methods of Taking Green Tea Extract

Green tea extract supplements are available in liquid, powder, and capsule forms, with standardization based on the amount of polyphenols or antioxidants [

1

]. For topical applications, green tea extract can also be found in various skincare products.

Capsules of green tea extract are popular due to their convenience and milder flavor compared to liquids and powders. If you appreciate the taste, you can dilute liquid green tea extract in a glass of water or mix powder extract into smoothies.

Recommended Dosage

Official dosing guidelines for green tea extract are lacking; however, studies indicate that an intake of 300-800 mg/day tends to yield positive results [

2

]. EGCG from supplements, generally constituting about 40-50% of the polyphenols in green tea extract, appears safe at a dosage of 338 mg/day [

2

,

19

].

Side Effects of Green Tea Extract

While most individuals tolerate green tea supplements well, high dosages may elevate the risk of side effects owing to caffeine levels [

1

]. The side effects of green tea extract are akin to those of caffeine and may include restlessness, jitters, heart palpitations, sleep disruptions, and heightened anxiety [

1

].

Green tea extract also includes a compound associated with liver injury when consumed in large amounts [

1

]. In humans, the maximum safe dosage is approximately 4.2 g/m2 once daily or 1.0 g/m2 three times a day. For someone standing 5 feet 10 inches and weighing 150 pounds, levels beyond 7.9 g/day or 1.9 g three times daily may pose a risk [

1

].

Abrupt cessation of green tea extract may yield caffeine withdrawal symptoms such as headaches, irritability, and anxiety. Gradually tapering your dosage can help mitigate withdrawal symptoms. The likelihood of withdrawal symptoms increases with prolonged high-dose usage [

20

].

Precautions to Consider with Green Tea Extract

Consult a healthcare professional prior to taking green tea extract if you suffer from any of the following conditions [

20

]:

• Anemia (iron deficiency)

• Bleeding disorders

• Diabetes

• Glaucoma

• Cardiac issues like arrhythmia or a recent heart attack

• Gastrointestinal disorders like ulcers or acid reflux (GERD)

• Liver concerns

• Mental health issues (such as anxiety or panic disorders)

• Low calcium levels in the blood

• Bone-related conditions such as osteoporosis

Here are additional considerations before adding green tea extract to your routine:

Potential Iron Absorption Inhibition

Green tea catechins, chiefly EGCG, have been found to hinder iron absorption. To counter this issue, consider taking green tea supplements two hours before or after consuming iron-rich foods like meat, fish, tofu, legumes, and fortified cereals. Pairing plant-based iron sources with vitamin C can enhance iron absorption and reduce this interaction [

2

].

Possible Reduction of Blood Levels

High doses of green tea may diminish blood levels and lower the efficacy of certain heart and blood pressure medications. Consult your healthcare provider if considering high doses of green tea extract [

20

].

May Not Be Suitable During Pregnancy

If pregnant, discuss with your healthcare provider the benefits and risks of green tea extract supplementation prior to use. Most green tea supplements contain caffeine, and limiting caffeine intake during pregnancy is advised. Additionally, supplements may lower folic acid levels, and insufficient folic acid can elevate the risk of neural tube defects [

20

].

Frequently Asked Questions Regarding Green Tea Extract

Is Green Tea Extract Safe?

Numerous studies consistently indicate that green tea extract is safe in doses up to 800 mg/day, and possibly for durations of up to two years [

1

,

2

]. Research has shown that doses ranging from 1,200-1,600 mg EGCG can be adequately tolerated; however, side effects increase with larger doses [

2

].

Toxicity may arise from very high quantities of green tea extract. For humans, the upper limit is approximately 4.2 g/m2 once daily or 1.0 g/m2 three times daily. For instance, for an individual 5 feet 10 inches tall and weighing 150 pounds, toxicity may emerge at a daily dosage of 7.9 g/day or 1.9g3x/day [

1

].

When Can You Expect Green Tea Extract to Work?

While benefits may be observed sooner, many studies show the advantages of green tea extract manifest within 8-12 weeks of regular supplementation [

2

].

Where Is Green Tea Extract Derived?

Green tea extract originates from the leaves of the Camellia sinensis plant. To create green tea, the young leaves are harvested, allowed to wilt, then steamed or pan-fried before being dried. This method preserves many of the beneficial compounds found in green tea, allowing for their extraction and consumption as supplements.

Does Green Tea Extract Contain Caffeine?

Most green tea extracts do contain caffeine, which can range widely from mild (2-50 mg caffeine) to high doses (over 200 mg caffeine).

If you’re new to green tea supplements or do not consume much caffeine, starting with a supplement that has a moderate caffeine level (30-50 mg) is recommended. Up to 400 mg of caffeine daily is generally considered safe for most healthy adults [

21

]. Taking green tea extract earlier in the day can also reduce the risk of it interfering with sleep.

For those who prefer to avoid caffeine entirely, decaffeinated green tea supplements are available.

Conclusion

Green tea extract is a concentrated form of green tea teeming with beneficial antioxidants. This form of green tea provides numerous health benefits ranging from promoting weight loss to boosting energy, supporting skin and heart health, and potentially fighting cancer. Moderation in intake—between 300-800 mg/day—appears safe and effective, potentially for up to two years [

1

,

2

]. To fully benefit from green tea supplements, select one that has undergone quality testing and contains EGCG. At Elo, our skilled dietitians can guide you in evaluating whether green tea extract supplements would be beneficial for you.

Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose, or replace personalized medical care.

Enter the characters you see below

Sorry, we just need to make sure you're not a robot. For best results, please make sure your browser is accepting cookies.