Content Menu
● What is Green Tea Extract?
● Forms of Green Tea Extract
● Benefits of Green Tea Extract
● Considerations When Choosing a Green Tea Extract Supplement
● Dosage and Safety
● Potential Side Effects and Precautions
● Regulations and Standardization
● Green Tea Extract vs. Green Tea
● Research and Studies
● Conclusion
● FAQ
>> 1. What is green tea extract used for?
>> 2. How much green tea extract should I take?
>> 3. Are there any side effects of taking green tea extract?
>> 4. Is green tea extract safe for everyone?
>> 5. What should I look for when buying green tea extract?
● Citations:
Green tea extract (GTE) is a concentrated form of green tea, derived from the Camellia sinensis plant[5][7]. It contains potent antioxidant compounds called polyphenols, which have been hailed for their health benefits for centuries[3]. These benefits range from supporting heart, liver, brain, and skin health to potentially protecting against cancer and enhancing weight loss[3][5]. Green tea extract is available in various forms, including capsules, liquids, powders, and topical creams[3].
What is Green Tea Extract?
Green tea extract is a concentrated form of green tea, with one capsule containing a similar amount of active ingredients as an average cup of green tea[5]. The extract is rich in polyphenol antioxidants, particularly catechins, with epigallocatechin gallate (EGCG) being the most researched and beneficial[5]. EGCG is known for its role in cancer chemoprevention[2].
Forms of Green Tea Extract
Green tea extract supplements are available in various forms[3]:
-Capsules: Convenient and easy to swallow, capsules are a popular choice.
-Liquids: Liquid extracts can be diluted in water or other beverages.
-Powders: Powders can be added to smoothies or other foods.
-Topical Creams: These are used for skin care applications.
Benefits of Green Tea Extract
The health benefits of green tea extract are primarily attributed to its high antioxidant content[5].
Antioxidant Properties
Green tea extract is rich in catechins, which can increase the body's antioxidant capacity and protect against oxidative stress[5]. A study involving individuals with obesity showed that taking green tea extract increased their blood antioxidant capacity[5].
Heart Health
The antioxidants in green tea extract can reduce inflammation and blood pressure, as well as inhibit fat absorption in cells, thus reducing blood fat levels[5]. Studies have demonstrated that green tea extract can significantly decrease blood pressure and reduce triglyceride and cholesterol levels in individuals with obesity and high blood pressure[5].
Brain Health
EGCG in green tea extract can protect brain cells from oxidative stress, potentially reducing the risk of mental decline and brain diseases like Parkinson's, Alzheimer's, and dementia[5]. Green tea extract has also been shown to improve memory by enhancing the connection between different parts of the brain[5].
Weight Loss
Green tea extract is often included in weight loss products due to its potential to promote weight loss[5]. The combination of catechins and caffeine in green tea extract is believed to be responsible for these properties[5].
Other Potential Benefits
-Blood sugar regulation[5]
-Disease prevention[5]
-Exercise recovery[5]
-Healthy skin and liver[5]
Considerations When Choosing a Green Tea Extract Supplement
When selecting a green tea extract supplement, consider the following[3]:
-Purity and Quality: Supplements should be evaluated for purity and quality by a reputable testing organization, as they are not government-regulated[3][5].
-Form and Potency: Determine whether the supplement contains dry green tea leaves or isolated antioxidants. Supplements with isolated antioxidants are more potent and may provide more significant benefits[3].
-EGCG Content: Ensure the supplement contains EGCG, as this is the most widely researched green tea antioxidant linked to health benefits[3][5].
Dosage and Safety
While there are no official green tea extract dosing guidelines, studies have shown favorable effects with an intake of 300-800 mg/day[3]. It is best to take green tea extract with food to avoid potential liver damage[5].
Potential Side Effects and Precautions
Excessive intake of green tea extract can be toxic[5]. Adverse effects such as gastrointestinal and liver distress have been reported, though they are considered extremely rare[7]. Individuals with liver issues should exercise caution when taking green tea extract[5].
Regulations and Standardization
Health Canada permits the use of green tea extract (EGCG/catechins) as a supplemental ingredient in supplemented foods under certain conditions[1]. The extract must be derived from the leaves of Camellia sinensis and should not be a significant source of caffeine[1]. Acceptable preparations include dry extracts, fluid extracts, tinctures, decoctions, and infusions obtained via water and/or food-grade organic solvent extraction techniques[1].
Green Tea Extract vs. Green Tea
Green tea extract is a concentrated form of green tea[5]. While both offer health benefits, the extract is more potent due to its higher concentration of antioxidants and other active compounds[5]. Green tea is a popular beverage consumed worldwide for its flavor and stimulant effect[4]. Green tea and oolong tea have the highest levels of polyphenols, offering the most health benefits compared to black tea[4].
Research and Studies
Numerous studies have investigated the benefits of green tea extract[5]. These studies have explored its effects on various health conditions, including:
-Obesity[5]
-Cardiovascular disease[5]
-Cancer[5]
-Type 2 diabetes[7]
-Brain health[5]
Meta-analyses have shown that green tea extract can reduce body weight, BMI, and body fat in individuals with type 2 diabetes[7]. Other studies suggest that green tea extract may benefit cardiovascular health and have anticancer properties[7].
Conclusion
Green tea extract is a supplement derived from the *Camellia sinensis* plant, offering a concentrated dose of beneficial antioxidants, particularly EGCG[5][7]. It has been associated with various health benefits, including improved heart and brain health, weight loss, and antioxidant protection[3][5]. When choosing a green tea extract supplement, it is essential to consider purity, quality, EGCG content, and appropriate dosage[3][5]. While generally safe, it should be taken with food and in moderation to avoid potential side effects[5]. As with any supplement, consulting with a healthcare professional before use is advisable[5].
FAQ
1. What is green tea extract used for?
Green tea extract is used for various health benefits, including promoting heart, liver, brain, and skin health, enhancing weight loss, and potentially protecting against cancer[3][5]. It is also used to regulate blood sugar, prevent diseases, and improve exercise recovery[5].
2. How much green tea extract should I take?
Studies have shown favorable effects with a green tea extract intake of 300-800 mg/day[3]. However, it is essential to consult with a healthcare professional to determine the appropriate dosage for your specific needs[5].
3. Are there any side effects of taking green tea extract?
Potential side effects of green tea extract include gastrointestinal and liver distress, although these are considered extremely rare[7]. Taking green tea extract on an empty stomach or exceeding the recommended dose may cause serious liver damage[5].
4. Is green tea extract safe for everyone?
While green tea extract is generally safe, individuals with liver issues should exercise caution[5]. It is always best to consult with a healthcare professional before taking any new supplement[5].
5. What should I look for when buying green tea extract?
When buying green tea extract, look for supplements that have been evaluated for purity and quality by a reputable testing organization[3]. Ensure the supplement contains EGCG, the most widely researched green tea antioxidant[3][5]. Also, consider whether the supplement contains dry green tea leaves or isolated antioxidants, as supplements with isolated antioxidants may be more potent[3].
Citations:
[1] 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/document.html
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC6412948/
[3] https://www.elo.health/articles/green-tea-extract-supplements/
[4] https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=19&contentid=greenteaextract
[5] https://www.healthline.com/nutrition/10-benefits-of-green-tea-extract
[6] https://www.tiprpress.com/ywpjyj/article/pdf/20211226?file_name=B3147901C258E4906B492BA210E8E029D066D7E3AD76D56B0BFA74F1B4E7AC3BE05483707C8968B3D90F3BF39AA09C180EBB849988D3D50E2F7373E32FD3F2CB&open_type=self
[7] https://examine.com/supplements/green-tea-extract/
[8] https://www.medicalnewstoday.com/articles/269538
