Content Menu
● What is Green Tea Extract?
● Composition and Key Components
● Health Benefits of Green Tea Extract
● Forms and Dosage
● Safety and Potential Side Effects
● Regulation and Quality
● Conclusion
● FAQ
>> 1. What is the main active ingredient in green tea extract?
>> 2. What are the primary health benefits of green tea extract?
>> 3. How much green tea extract should I take daily?
>> 4. Are there any side effects associated with green tea extract?
>> 5. Is green tea extract regulated for safety?
● Citations:
Green tea extract, derived from the Camellia sinensis plant, has become a widely recognized dietary ingredient due to its potential health benefits[1][9]. This article explores the properties, uses, scientific backing, and safety considerations of green tea extract, offering a comprehensive understanding of its role in nutrition and health.
What is Green Tea Extract?
Green tea extract is a concentrated form of green tea, containing the same active ingredients found in a regular cup of green tea[6]. Green tea originates from green tea leaves called Camellia sinensis. Unlike black tea leaves, green tea leaves do not oxidize, helping them retain their original nutrients[1]. The primary active components are polyphenols, including catechins, with epigallocatechin gallate (EGCG) being the most well-known[5][6]. These compounds are potent antioxidants that contribute to the extract's health-promoting properties[5].
Composition and Key Components
Green tea extract is composed of several key ingredients that contribute to its health benefits[3]:
-Polyphenols: These are the most abundant and vital compounds in green tea extract, known for their antioxidant properties[3][6].
-Catechins: A subgroup of polyphenols, catechins, including EGCG, are the most researched and bioactive components[1][5]. Dried tea extract can contain 30% to 40% of catechins[3].
-Theanine: An amino acid unique to tea, theanine, gives tea its characteristic flavor[3]. Dried tea extract contains 4% to 6% of theanine[3].
-Caffeine: Green tea extract contains caffeine, although typically in smaller amounts than coffee[1]. Each capsule of green tea extract contains a naturally occurring max of 7% caffeine[1].
Health Benefits of Green Tea Extract
The health benefits of green tea extract are extensive, supported by numerous scientific studies.
-Antioxidant Support: Green tea extract is rich in antioxidants, particularly catechins, which help reduce oxidative stress by neutralizing free radicals in the body[5][9]. Studies have shown that green tea extract can increase the body's antioxidant capacity, protecting against cell damage and associated health concerns[5].
-Cardiovascular Health: Green tea extract may support cardiovascular health by improving lipid profiles and promoting healthy blood pressure levels[5][9]. Catechins can reduce blood pressure and improve blood fat levels, reducing the risk of heart disease[5].
-Weight Management: Green tea extract is often included in weight loss products due to its potential to increase thermogenesis and fat oxidation[2][5][9]. The combination of catechins and caffeine in green tea extract may have modest weight loss properties[5].
-Cognitive Function: The antioxidants in green tea extract, especially EGCG, can protect brain cells from oxidative stress, potentially reducing the risk of neurodegenerative diseases[5][9]. Green tea extract has also been shown to improve memory and enhance brain function[5].
-Blood Sugar Regulation: Green tea may exert positive effects on diabetes. It may reduce the level of oxidative stress and inhibits glucose uptake via the insulin pathway[2]
Forms and Dosage
Green tea extract is available in various forms, including capsules, powders, and liquids. The appropriate dosage can vary based on the concentration of active ingredients and the intended health benefit[10].
-Capsules: Green tea extract is often available in capsule form, providing a standardized dose of active ingredients like EGCG[1]. Each capsule often contains a minimum NRV of 45% EGCG and 95% Polyphenols[1].
-Powders: Green tea extract in powder form can be added to beverages or food, allowing for flexible dosing[1].
-Liquids: Liquid extracts are also available, offering another convenient way to consume green tea extract[1].
Most doses are standardized against EGCG. One cup of camellia sinensis green tea contains approximately 50mg of EGCG-equivalent[10]. Significant effects in humans are noted only at high doses, such as 400-500mg EGCG equivalent per day (most *Green Tea Extract* supplements are roughly 50% EGCG)[10].
Safety and Potential Side Effects
While green tea extract is generally considered safe, it can cause side effects in some individuals, especially at high doses[5][10].
-Liver Damage: High intakes of green tea extract have been associated with liver damage, although this is rare when used as directed[4][10].
-Gastrointestinal Issues: Some people may experience gastrointestinal distress, such as nausea or stomach upset, when taking green tea extract[10].
-Caffeine Sensitivity: Green tea extract contains caffeine, which can cause anxiety, insomnia, or rapid heartbeat in sensitive individuals[1].
It is important to adhere to recommended dosages and consult with a healthcare professional before using green tea extract supplements, especially for those with underlying health conditions or who are taking other medications[5][9].
Regulation and Quality
Green tea extract is regulated as a supplemental ingredient, with guidelines set to ensure its safe use[4].
Health Canada has authorized the use of green tea extract (EGCG/catechins) as a supplemental ingredient[4]. Green tea extract is not regulated as a supplemental ingredient if it is used solely as a flavoring in food, is not represented as a supplemental ingredient, and is used in a manner that provides no more EGCG and total catechins, based on per day consumption of the food, than would be provided by one cup of brewed green tea consumed per day (i.e. up to 100 mg EGCG and 200 mg total catechins per day)[4].
Conclusion
Green tea extract is a dietary ingredient with significant potential health benefits, primarily attributed to its high antioxidant content[2][5][9]. Its uses range from supporting cardiovascular health and cognitive function to aiding in weight management[5][9]. While generally safe, it is essential to use green tea extract responsibly, adhering to recommended dosages and consulting with healthcare professionals when necessary[5][9][10]. With proper use, green tea extract can be a valuable addition to a health-conscious lifestyle[5][9].
FAQ
1. What is the main active ingredient in green tea extract?
The main active ingredient in green tea extract is epigallocatechin gallate (EGCG), a powerful antioxidant belonging to the catechin family[1][5].
2. What are the primary health benefits of green tea extract?
Green tea extract offers several health benefits, including antioxidant support, cardiovascular health improvement, weight management, and cognitive function enhancement[5][9].
3. How much green tea extract should I take daily?
The appropriate dosage varies, but significant effects are noted at high doses, such as 400-500mg EGCG equivalent per day. It is essential to follow the dosage recommendations on the product label or consult with a healthcare professional[10].
4. Are there any side effects associated with green tea extract?
Potential side effects include liver damage, gastrointestinal issues, and caffeine-related effects[5][10]. It is important to adhere to recommended dosages to minimize the risk of side effects[4][10].
5. Is green tea extract regulated for safety?
Yes, green tea extract is regulated as a supplemental ingredient, with guidelines to ensure its safe use. Health Canada, for example, has authorized its use under specific conditions[4].
Citations:
[1] https://www.metabolics.com/products/green-tea-extract-pot-of-120-capsules
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC6412948/
[3] https://www.amazing-green-tea.com/green-tea-ingredients.html
[4] https://www.canada.ca/en/health-canada/services/food-nutrition/public-involvement-partnerships/notice-modification-list-permitted-supplemental-ingredients-permit-use-green-tea-extract-supplemental-ingredient-foods.html
[5] https://www.healthline.com/nutrition/10-benefits-of-green-tea-extract
[6] https://askthescientists.com/green-tea-extract/
[7] https://www.cirs-group.com/en/food/european-commission-includes-green-tea-extracts-containing-egcg-in-restricted-substance-list
[8] https://www.medicalnewstoday.com/articles/269538
[9] https://wholehealth.com/vitamins-supplements-green-tea-extract/
[10] https://examine.com/supplements/green-tea-extract/
