Despite these benefits, it&#;s important to know that green tea extract can also be toxic when taken in excess, so always talk with a health professional if you&#;re interested in taking these supplements.
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What&#;s more, many studies have looked at the ability of green tea extract to aid weight loss. In fact, many weight loss products list it as a key ingredient.
Like green tea , green tea extract is a great source of antioxidants. These have been credited with a range of health benefits &#; from promoting heart, liver, and brain health to improving your skin and even reducing the risk of cancer ( 1 ).
Green tea extract is its concentrated form, with just one capsule containing the same amount of active ingredients as an average cup of green tea.
Green tea is one of the most commonly consumed teas in the world.
Green tea extract is rich in antioxidants called catechins, which have been shown to increase antioxidant capacity and protect against oxidative stress.
It should be noted that the participants in this small study were taking green tea extract in an amount considered to be in the toxic range. Because of this, it&#;s unclear whether green tea extract would have the same effect if taken in smaller, safer doses.
For example, in one study, 35 people with obesity took 870 milligrams (mg) of green tea extract for 8 weeks. Their blood antioxidant capacity increased from 1.2 to 2.5 micromoles per liter (μmol/L), on average ( 4 ).
Studies have shown that green tea extract increases your body&#;s antioxidant capacity (the activity of your body&#;s own antioxidant enzymes) and protects against oxidative stress. This, in turn, may prevent associated health concerns ( 3 , 4 , 5 ).
Polyphenol antioxidants called catechins make up the majority of green tea extract&#;s antioxidant content. Among the catechins in green tea, epigallocatechin gallate (EGCG) is the most researched and thought to provide the most health benefits.
Antioxidants can help reduce oxidative stress in your body by protecting against cell damage caused by molecules called free radicals. This cell damage is associated with aging and several diseases ( 2 ).
The health benefits of green tea extract are mostly due to its high antioxidant content.
The catechins in green tea may help reduce blood pressure and improve blood fat levels, which promotes heart health.
Given that high blood pressure and high blood fat levels are risk factors of heart disease, regulating them can help promote heart health.
An older study involving 33 people between ages 21 and 71 years old with no lipid imbalances found that taking 250 mg of green tea extract daily for 8 weeks reduced total cholesterol by 3.9% and LDL (bad) cholesterol by 4.5% ( 9 ).
Additionally, they experienced significant reductions in blood fat levels, including lower triglycerides and both total and LDL (bad) cholesterol ( 8 ).
In one study, 56 people with obesity and high blood pressure took 379 mg of green tea extract daily for 3 months. They showed a significant decrease in blood pressure, compared with the placebo group ( 8 ).
The antioxidants in green tea extract can decrease inflammation and help reduce blood pressure . They can also inhibit fat absorption in cells, helping reduce blood fat levels ( 8 , 9 , 10 , 11 ).
Oxidative stress increases fat buildup in your blood, which promotes inflammation in your arteries and leads to high blood pressure ( 6 , 7 ).
Green tea extract has been shown to have a positive effect on brain health and memory, and it may help protect against brain diseases.
The green tea extract group showed an increase in brain function and improved task performance, compared with the placebo group ( 17 ).
In a study, 12 people drank a soft drink containing either 27.5 grams of green tea extract or a placebo. Then, while the participants worked on memory tests, brain images were obtained to assess brain function.
It&#;s been shown to help memory as well, by enhancing the connection between different parts of your brain.
Green tea extract can also decrease the action of heavy metals like iron and copper, both of which can damage brain cells ( 15 , 16 ).
This protection can help reduce brain damage that could lead to mental decline and brain diseases like Parkinson&#;s, Alzheimer&#;s, and dementia ( 12 , 13 , 14 ).
The antioxidants in green tea extract, especially EGCG, have been shown to protect brain cells from oxidative stress ( 12 ).
Green tea extract is rich in catechins, and it contains a decent amount of caffeine. Interestingly, it seems that this combination of ingredients is responsible for green tea extract&#;s modest weight loss properties (18, 19, 20, 21).
Both catechins and caffeine have been shown to assist in weight loss by regulating the hormones that can enhance thermogenesis (19, 22, 23). Thermogenesis is the process by which your body burns calories to digest food and produce heat.
Green tea has been shown to boost this process by making your body more effective at burning calories, which can lead to weight loss (23, 24, 25).
In one older study, 14 people took a capsule containing a mixture of caffeine, EGCG from green tea, and guarana extract before each meal. It then examined the effect on calorie burning and found that the participants burned 179 more calories, on average, in the following 24 hours (19).
However, results are mixed.
In another well-designed study, 60 Caucasian adults took 560 mg of green tea extract along with between 280 and 450 mg of caffeine or a placebo daily for 12 weeks. This study found no significant effect on resting energy expenditure or body composition (26).
And since caffeine is known to stimulate energy expenditure, the modest weight loss effects of green tea extract may be due &#; at least in part &#; to the caffeine itself (27).
In fact, one study determined that green tea catechins don&#;t show any significant effect on energy expenditure when tested against caffeine alone (18).
Plus, the amount of caffeine you typically consume may affect your body&#;s response to green tea extract.
Those who regularly consume high amounts of caffeine (greater than 300 mg per day, or about 3 cups of coffee) may not experience as great an effect from green tea extract (20).
In one 12-week study, 115 women with central obesity (higher concentration of fat in the abdominal area) took 856.8 mg of green tea extract or placebo daily. Those taking the green tea extract experienced significant weight loss, along with decreases in BMI, waist circumference, and cholesterol levels, compared with participants who were given a placebo (28).
It should be noted that the dosage of green tea extract used in this study is in the toxic range for daily catechin intake. People taking high doses of green tea catechins should monitor their liver enzymes to avoid liver damage or acute liver failure (29, 30).
While a cup of green tea contains 50&#;100 mg green tea catechins and 30&#;40 mg of caffeine, studies of green tea extract often contain 375 mg or more of green tea catechins and up to 600 mg of caffeine.
Those with sensitivity to caffeine or cardiovascular issues should consider this before taking green tea extract for weight loss. It&#;s always good to speak with a healthcare professional so they can help you decide whether green tea extract is right for you.
SummaryGreen tea extract may aid weight loss by increasing the number of calories your body burns through a process called thermogenesis. However, the effect is modest, and it&#;s unclear whether green tea catechins or caffeine are responsible. High doses of green tea extract are toxic and may lead to serious liver damage.
Everything you need to know about green tea extract supplements
For centuries, people have hailed the health benefits of green tea &#;and for good reason. Green tea contains potent antioxidant compounds called polyphenols that have been shown to support skin, brain, and heart health, enhance weight loss, and possibly even protect against cancer [
1
,2
,3
]. But are there any benefits to taking green tea extract?In this guide, we will take a closer look at what green tea extract is, any science-backed benefits, what you should look for in a green tea supplement, and how much you should take. So, pour yourself a cup of green tea and dive in!
Green tea extract is extracted from the leaves of the Camellia sinensis plant and is a highly concentrated form of green tea. It contains potent antioxidants&#;such as flavonoids and polyphenols like epigallocatechin gallate (EGCG)&#;that protect against cell damage and offer a variety of health benefits [
1
,4
,5
].Studies have shown that consuming green tea and green tea extract could have several positive effects on your health. From supporting weight loss to boosting energy, skin, and heart health and even protecting against cancer, here are the science-backed benefits of taking green tea extract.
Drinking green tea is associated with a reduced risk of heart disease and a lower risk of heart disease-related death, particularly in males [
1
]. Green tea extract may also provide similar benefits and support heart health by helping to reduce blood pressure and improve cholesterol.These benefits are associated with green tea&#;s anti-inflammatory compounds like EGCG, which have been shown to reduce inflammation and relax blood vessels, as well as lower levels of &#;bad&#; LDL cholesterol [
6
,7
].The optimal dose of green tea extract for cholesterol and blood pressure benefits is unknown, but one study in obese patients with hypertension found that taking 379 mg/day of green tea extract produced favorable improvements in both blood pressure and cholesterol numbers [
8
].When you need a little pick-me-up, consider green tea extract for energy.
Green tea naturally contains caffeine, a stimulant that has been shown to boost alertness, energy levels, and reaction time, as well as improve mood and memory [
9
]. Research also shows that EGCG may reduce oxidative damage and inflammation and might help increase attentiveness while promoting calm and relaxation [10
].Before you take green tea extract, it&#;s good to know just how much caffeine you&#;re getting. Be sure to read our FAQ section for more information about green tea extract and caffeine and tips for safe consumption.
Studies investigating the benefits of green tea extract show topical green tea extract may be beneficial for both acne and aging skin.
If you suffer from acne, topical application of green tea solutions or EGCG has been shown to help reduce sebum production, blackheads, and inflammation associated with acne [
2
].Studies have also proven that green tea extract improves skin moisture, reduces roughness, and neutralizes free radicals, making it very effective for treating and slowing the age-related deterioration of the skin [
11
].For skin benefits, topical application is more effective than the ingestion of green tea or green tea extract [
2
]. Concentrations between 1-6% ECGC and 2-3% green tea solutions have produced positive results related to acne, skin moisture, and smoothness [2
,11
].If you&#;re looking to lose weight, many studies exploring green tea extract for weight loss have shown that green tea may be worth considering.
Green tea supplements, particularly those with caffeine, are associated with modest but statistically significant reductions in BMI, body weight, and waist circumference [
2
,12
,13
].One study in obese women found taking 857 mg/day of green tea extract with EGCG produced more significant weight loss and waist circumference reductions than a placebo [
12
]. As a bonus, the green tea group also saw a decrease in total cholesterol and LDL cholesterol levels without any notable side effects [12
].For more information, please visit Green Tea Extract Powder.
Some researchers attribute green tea&#;s weight loss benefits to lower ghrelin production (the body&#;s primary hunger hormone) and an increase in adiponectin. This hormone helps with insulin sensitivity, inflammation, and fatty acid breakdown [
12
,14
].Despite some potential benefits on the scale, green tea extract is not a miracle weight loss pill. Evidence shows that by itself, green tea extract does not lead to reductions in key measurements like weight or waist circumference [
13
]. Therefore, to maximize its potential weight loss benefits, you will need to combine green tea extract with a healthy diet, plenty of physical activity, and healthy sleep and stress-management habits.Researchers are also exploring the potential benefit of green tea extract for cancer. Early clinical studies have shown that the polyphenols present in green tea may play an important preventative role in the following types of cancer [
1
,15
,16
]:Endometrial cancer: Green tea has been linked to a reduced risk of developing cancer of the lining of the uterus [
1
].Breast cancer: Drinking green tea may reduce the risk of breast cancer by 15% [
17
].Ovarian cancer: Regularly drinking green tea seems to reduce the risk of ovarian cancer [
1
].Colorectal cancer: Some studies have shown that green tea drinkers have a 30&#;40% lower chance of developing colorectal cancer [
18
].Researchers also believe that polyphenols may help kill cancerous cells and stop them from growing. For example, laboratory studies have found that green tea extracts prevent the growth of prostate cancer cells in test tubes. Still, more research is needed to explore whether these benefits can be replicated in a clinical setting and whether green tea extract has any treatment benefit [
3
].While these results seem promising, much of the research has involved green tea drinkers, not supplements, and many other studies have produced conflicting results. More research is needed to explore green tea's potential anti-cancer benefits, specifically using green tea extract.
When it comes to choosing a green tea extract supplement, it&#;s important to know that not all supplements are created equal. For example, some green tea supplements contain only dry green tea leaves, while others contain isolated forms of one or more polyphenols, like EGCG.
Here are some things to consider when choosing a green tea supplement.
Know what you&#;re getting: Because supplements are not government-regulated, they should be evaluated for purity and quality by a reputable testing organization.
The form of green tea and potency: You&#;ll want to know whether your supplement contains only dry green tea leaves or isolated forms of antioxidants. Supplements made with isolated antioxidants will be more potent and potentially provide more significant benefits.
Whether it contains EGCG: You will find antioxidants listed as polyphenols, catechins, or EGCG on a green tea supplement label. Since EGCG is the most widely researched green tea antioxidant and is closely linked to its health benefits, you should look for a supplement that contains this polyphenol [
2
].How much caffeine the supplement contains: Green tea extract supplements can contain vastly different amounts of caffeine, from zero to mega doses of 200 mg or more. Consuming too much caffeine can leave you feeling jittery, cause heart palpitations, and interfere with sleep, so it&#;s good to know how much your supplement contains.
If you&#;re not sure about which green tea extract supplement is right for you, there&#;s no need to worry. At Elo, we provide science-backed
personalized smart supplements
made just for you based onat-home blood testing
,biomarkers
, a questionnaire, and data from wearables. Depending on your goals, your personalized blend may contain green tea extract, along with a variety of other targeted supplements to help you feel your best.We also offer 1:1 dietitian support with our Elo Health coaches so you can stay accountable, reach your goals, and better understand your health.
Green tea extract supplements come in liquid, powder, and capsule form and are typically standardized to the amount of polyphenols or antioxidants they provide [
1
]. For topical applications, green tea extract can also be found in certain creams or skincare products.Green tea extract pills (capsules) are popular because they are convenient and don&#;t have as strong a taste as liquid and powder forms can. If you like the taste of green tea, you can dilute green tea extract liquid in a glass of water and blend green tea extract powder into smoothies.
While there are no official green tea extract dosing guidelines, studies have shown favorable effects with a green tea extract intake of 300-800 mg/day [
2
]. Intake of EGCG from supplements (which typically make up about 40-50% of the polyphenols in green tea extract) appears safe at 338 mg/day [2
,19
].While green tea supplements are generally well tolerated, consuming large doses of green tea extract can increase the risk of side effects due to the caffeine content [
1
]. The side effects of green tea extract are comparable to caffeine and include restlessness, jitters, heart palpitations, and difficulty sleeping, and it may also worsen anxiety [1
].Green tea extract also contains a chemical linked with liver injury when used in high doses [
1
]. In humans, the maximum tolerated dose is around 4.2 g/m2 once daily, or 1.0 g/m2 thrice daily. For someone who is 5 feet 10 inches tall and weighs 150 pounds, acute toxicity would occur at a daily dose of 7.9 g/day or 1.9g 3x/day [1
].If you suddenly stop using green tea extract, you may experience caffeine withdrawal symptoms, such as headaches, irritability, and nervousness. To help prevent withdrawal, lower your dose slowly. Withdrawal is more likely if you have used green tea extract for a long time or in high doses [
20
].Consult your doctor or pharmacist before taking green tea extract if you have any of the following conditions [
20
]:Anemia (iron deficiency anemia)
Bleeding problems
Diabetes
Glaucoma
Heart problems such as irregular heartbeat or recent heart attack
Stomach or intestinal problems such as ulcers or reflux disease (GERD)
Liver problems
Mental/mood disorders (such as anxiety and panic attacks)
Low levels of calcium in the blood
Bone problems such as osteoporosis
Here are some other things to keep in mind before adding green tea extract to your routine.
Green tea catechins, primarily EGCG, have been shown to inhibit iron absorption. To avoid this, consider taking green tea supplements two hours before or after eating iron-rich foods like meat, poultry, shellfish, beans, tofu, and fortified breakfast cereals. You can also reduce this interaction and enhance iron absorption by pairing your plant-based iron-rich foods with vitamin C [
2
].Green tea has been shown to reduce blood levels and the effectiveness of certain blood pressure and heart medicines at high doses. Consult your healthcare provider before taking high doses of green tea extract [
20
].If you are pregnant, consult your doctors about the risks and benefits of green tea extract supplements before taking them. As previously mentioned, most green tea supplements contain caffeine, and it is recommended that women limit caffeine during pregnancy. This product may also decrease folic acid, and low levels of folic acid are associated with an increased risk of neural tube defects [
20
].Research repeatedly shows green tea extract is safe when taken in doses up to 800 mg/day, possibly for up to two years [
1
,2
]. Individual studies have shown single doses from 1,200-1,600 mg EGCG can be tolerated; however, as dose size increases, so does the incidence of side effects [2
].Toxicity can occur from very high doses of green tea extract. In humans, the maximum tolerated dose is around 4.2g/m2 once daily, or 1.0g/m2 thrice daily. For example, for someone who is 5 feet 10 inches tall and weighs 150 pounds, acute toxicity would occur at a daily dose of 7.9 g/day or 1.9g 3x/day [
1
].While you may experience benefits sooner, many studies have shown green tea extract benefits in as little as 8-12 weeks of supplementation [
2
].Green tea extract comes from the leaves of the Camellia sinensis plant. For green tea, young leaves of the plant are harvested, withered, steamed, or pan-fried, then dried. This process preserves many beneficial compounds in green tea, which can then be extracted and consumed as a supplement.
Green tea extract often has caffeine. The amount of caffeine in green tea extract can vary widely, from mild (2-50 mg caffeine) to mega-dose (>200 mg caffeine).
If you&#;re new to green tea supplements or don&#;t regularly consume caffeine, it&#;s best to start with a supplement that contains a more modest amount of caffeine (30-50 mg) and adjust your intake accordingly. Up to 400 mg of caffeine daily appears safe for most healthy adults [
21
]. Taking green tea extract earlier in your day will also minimize the risk of its caffeine affecting your sleep.If you prefer to avoid caffeine, decaffeinated green tea supplements contain little to no caffeine.
Green tea extract is a highly concentrated form of green tea that contains potent antioxidants. Green tea has several health benefits, from supporting weight loss to boosting energy, skin, and heart health and even protecting against cancer. Moderate intake of green tea extract in the 300-800 mg/day range appears safe and effective, possibly for up to two years [
1
,2
]. To get the most out of your green tea supplements, choose one that has been quality tested and contains EGCG. At Elo, our expert dietitians can help you determine whether green tea extract supplements might benefit 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.
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