Green tea is one of the most commonly consumed teas in the world.
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.
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).
What’s more, many studies have looked at green tea extract’s ability to aid weight loss. In fact, many weight loss products list it as a key ingredient.
This article explores 10 science-based benefits of green tea extract.
The health benefits of green tea extract are mostly due to its high antioxidant content.
Antioxidants can help reduce oxidative stress by fighting cell damage caused by free radicals. This cell damage is associated with aging and several diseases (2).
Polyphenol antioxidants called catechins comprise 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.
Studies have shown that green tea extract increases the antioxidant capacity of the body and protects against oxidative stress (3, 4, 5).
For example, one study had 35 obese people take 870 mg of green tea extract for eight weeks. Their blood antioxidant capacity increased from 1.2 to 2.5 μmol/L, on average (5).
Green tea extract boosts antioxidant capacity, which may help prevent various health problems caused by oxidative stress.
SUMMARY:Green tea extract is rich in antioxidants called catechins, which have been shown to increase antioxidant capacity and protect against oxidative stress.
Oxidative stress increases fat buildup in the blood, which promotes inflammation in the arteries and leads to high blood pressure (6, 7).
Fortunately, 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 (7, 8, 9, 10).
One study had 56 obese people with high blood pressure take 379 mg of green tea extract daily for three months. They showed a significant decrease in blood pressure, compared to the placebo group (9).
Additionally, they experienced significant reductions in blood fat levels, including lower triglycerides and total and LDL cholesterol (9).
Another study in 33 healthy people found that taking 250 mg of green tea extract daily for eight weeks reduced total cholesterol by 3.9% and LDL cholesterol by 4.5% (10).
Given that high blood pressure and high blood fat levels are risk factors for heart diseases, regulating them can promote heart health.
SUMMARY:The catechins in green tea may help reduce blood pressure and improve blood fat levels, which promotes heart health.
The antioxidants in green tea extract, especially EGCG, have been shown to protect brain cells from oxidative stress (11).
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).
Furthermore, green tea extract can decrease the action of heavy metals like iron and copper, both of which can damage brain cells (15, 16).
It’s also been shown to help memory by enhancing the connection between different parts of the brain.
One study had 12 people drink a soft drink containing 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.
The green tea extract group showed an increase in brain function and improved task performance, compared to the placebo group (17).
SUMMARY:Green tea extract has been shown to have a positive effect on brain health and memory, and may help protect against brain diseases.
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 its 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 (20, 21, 22).
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 (21).
One study had 14 people take 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.
It found that the participants burned 179 more calories, on average, in the following 24 hours (20).
Another study showed that 10 healthy men burned 4% more calories during the 24 hours after consuming a green tea extract capsule containing 50 mg of caffeine and 90 mg of EGCG (22).
What’s more, a 12-week study that had 115 overweight women take 856 mg of green tea extract daily observed a 2.4-lb (1.1-kg) weight loss among participants (23).
SUMMARY:Green tea extract can aid weight loss by increasing the number of calories your body burns through thermogenesis.
The catechins in green tea extract may also help reduce inflammation caused by some liver diseases like non-alcoholic fatty liver disease (NAFLD) (24, 25).
One study gave 80 participants with NAFLD either 500 mg of green tea extract or a placebo daily for 90 days (24).
The green tea extract group showed significant reductions in liver enzyme levels, which is an indication of improved liver health (24).
Similarly, 17 patients with NAFLD took 700 ml of green tea, which contained at least 1 gram of catechins, daily for 12 weeks. They had significant decreases in liver fat content, inflammation and oxidative stress (25).
Interestingly, it’s important to stick to the recommended dosage for green tea extract, as exceeding it has been shown to be harmful to the liver (26).
SUMMARY:Green tea extract seems to help improve liver function by decreasing inflammation and oxidative stress.
The maintenance of your body’s tissues and organs is characterized by cell death and regrowth. Specialized cells known as stem cells produce new cells to replace those that die. This process keeps cells active and healthy.
However, when this balance is disrupted, cancer can occur. This is when your body starts producing dysfunctional cells, and cells don’t die when they should.
The antioxidants in green tea extract, especially EGCG, seem to have favorable effects on the balance of cell production and death (27, 28, 29).
One study explored the effects of taking 600 mg of green tea catechins per day for a year on patients at risk of developing prostate cancer.
It found that the likelihood of developing cancer was 3% for the green tea group, compared to 30% for the control group (30).
SUMMARY:Green tea extract has been shown to help maintain cell health. It may even help prevent some types of cancer, though more research is needed.
Whether taken as a supplement or applied to the skin, green tea extract has been shown to improve skin health (31).
A large review demonstrated that when applied to the skin, green tea extract can help treat a variety of skin problems, such as dermatitis, rosacea and warts. Also, as a supplement, it has been shown to help with skin aging and acne (31, 32, 33).
For example, a study showed that consuming 1,500 mg of green tea extract daily for four weeks resulted in significant reductions in red skin bumps caused by acne (33).
Moreover, both supplements and the topical application of green tea extract seem to help prevent skin conditions like loss of skin elasticity, inflammation, premature aging and cancer caused by exposure to UV rays (34, 35).
A study in 10 people revealed that applying a cream containing green tea extract to the skin for 60 days resulted in improved skin elasticity (36).
Additionally, a study showed that applying green tea extract to the skin reduced skin damage caused by sun exposure (32).
Interestingly enough, adding green tea extract to cosmetic products has been shown to benefit the skin by providing a moisturizing effect (37).
SUMMARY:Green tea extract has been shown to help prevent and treat several skin conditions.
Green tea extract seems to be helpful in exercise, whether it’s by improving exercise performance or enhancing recovery.
While exercise has many health benefits, it’s known to produce oxidative stress and damage cells in the body.
Fortunately, antioxidants like green tea catechins can reduce cellular damage and delay muscle fatigue (38, 39, 40).
In fact, a study in 35 men showed that green tea extract combined with strength training for four weeks enhanced the body’s antioxidant protection (41).
Additionally, 16 sprinters who took green tea extract for four weeks demonstrated increased protection against oxidative stress produced by repeated sprint bouts (42).
Furthermore, green tea extract seems to benefit exercise performance.
One study found that 14 men who consumed green tea extract for four weeks increased their running distance by 10.9% (43).
SUMMARY:Green tea extract increases antioxidant protection against oxidative damage caused by exercise. This translates to better exercise performance and recovery.
The catechins in green tea, especially EGCG, have been shown to enhance insulin sensitivity and regulate the production of blood sugar, both of which can lower blood sugar levels (44, 45).
A study gave 14 healthy people a sugary substance and 1.5 grams of green tea or a placebo. The green tea group experienced better blood sugar tolerance after 30 minutes, and continued to show better results, compared to the placebo group (46).
Another study showed that green tea extract improved insulin sensitivity in healthy young men by 13% (47).
Moreover, an analysis of 17 studies concluded that green tea extract is useful in decreasing fasting blood sugar levels. It can also help lower levels of hemoglobin A1C, which is an indicator of blood sugar levels over the past 2–3 months (48).
SUMMARY:Green tea extract has been shown to increase insulin sensitivity and blood sugar tolerance, all while decreasing hemoglobin A1C and blood sugar levels.
Green tea extract is available in liquid, powder and capsule forms.
A wide selection can be found on Amazon.
The liquid extract can be diluted in water, while the powder can be mixed into smoothies. However, it has a strong taste.
The recommended dosage of green tea extract is between 250–500 mg per day. This amount can be obtained from 3–5 cups of green tea, or about 1.2 liters.
But it’s important to know that not all green tea extract supplements are created equal. Some supplements contain only dry green tea leaves, while others contain isolated forms of one or more catechins.
The catechin most closely linked to the health benefits of green tea extract is EGCG, so you’ll want to make sure that the supplement you are consuming contains it.
Finally, it’s best to take green tea extract with foods. Both exceeding the recommended dose and taking it on an empty stomach may cause serious liver damage (26, 49).
SUMMARY:Green tea extract can be consumed in capsule, liquid or powder form. The recommended dose is 250–500 mg taken with food.
Thanks to its high antioxidant content, green tea extract has been shown to help improve health and body composition.
Many studies have shown that green tea extract can promote weight loss, blood sugar regulation, disease prevention and exercise recovery.
It can also help keep your skin and liver healthy, reduce blood fat levels, regulate blood pressure and improve brain health.
It can be consumed in capsule, liquid or powder form. The recommended dose is 250–500 mg a day, and it is best taken with food.
Whether you want to improve your general health or decrease your risk of disease, green tea extract is an easy way to add health-boosting antioxidants to your diet.
ANOTHER BENEFITS
Green tea is one of the best herbal supplements that has found its way all over the whole world, and for that, it’s no secret to why we chose to research it.
Green tea extract is one of the healthiest beverages in the world, packed with antioxidants and variant nutrients that boost health in many ways.
Before we get into green tea extract benefits, let’s look at what green tea actually is.
Note: All data was researched and conducted on human studies.
What are the benefits of green tea extract?
Green tea comes from and is made from the Camellia sinensis plant, green tea extract is an extract that can also be used as medicine.
The plant can grow to be as big as a shrub or tree. It’s grown primarily in east Asia, but can be found in Africa and the Middle East.
What forms does it come in?
Green tea can also be green tea extract pills. These pills can sometimes be more potent than an average cup of regular green tea. These capsule forms are for dietary gains and can be consumed to obtain some of the same benefits as drinking green tea. Look for standardized extract forms of green tea for best uses.
While many teas are used worldwide, only green tea is adored by all users. Tea was first cultivated by the Indians and China but soon found favor all over the world. As of today, tea is the second most consumed beverage in the world next to the water.
What makes green tea extract a powerful component to health is that green tea is made from unfermented Camellia leaves that have the highest levels of antioxidants called polyphenols.
Green tea also contains a powerful compound called Epigallocatechin gallate (EGCG), which is found to increase fat burning in the body by up to 33%.
Polyphenols contained in teas classified as catechins. These catechins compound are broken down into six categories which are catechin, Epigallocatechin gallate (EGCG), gallocatechin, epicatechin, epigallocatechin, and epicatechin.
EGCG is also one of the most studied compounds found in green tea.
Alkaloids including caffeine, theophylline, theobromine, Ltheanine, and amino acid compounds can also be found in green tea.
Alkaloids are a group of naturally occurring chemical compounds that contain basic nitrogen atoms. Alkaloids are very important for humans and animals.
Theophylline and theobromine are both related to caffeine and come from organic compounds called Xanthines. Theophylline acts to ease smooth muscle surfaces and helps in breathing and stimulant heart contractions for more blood flow.
Theobromine also stimulates the hearth but focuses on blood flow throughout the body. Ltheanine acts to increase Alpha brain waves which are associated with alert relaxation. Ltheanine can penetrate blood and brain barriers which provide a calming euphoric experience. In studies, Ltheanine has shown to affect neurotransmitters in the brain such as GABA and Dopamine.
Active polyphenol acts as strong anti-inflammatory compound helping with inflammation, swelling, protection of cartilage between bones, and lessens bone degeneration.
In traditional Chinese herbal medicine green tea extract is used as a stimulant, also known as a diuretic to rid the body of excess water and flush the system. It was also used as an astringent which helps control bleeding, heal wounds, and benefits the heart.
Green tea has been extensively studied and shows to help fight and improve areas such as gas, digestion, blood sugar levels, regulating body temperature, and helping mental focus just to name a few.
So let’s break down all the health benefits of Green Tea and Green tea extract.
Green Tea Extract Weight Loss
Green tea has found to be effective in weight loss due to its certain compounds then help regulate and boost the system. As stated above researchers found ECGC to be primarily effective in weight loss, producing up to 33% weight loss. EGCG increases metabolism and fat oxidation while inhibiting fat cell development. Research also found green tea extract to be a long term fat burner by releasing energy to break down complex materials.
Another study found that catechin polyphenols increase thermogenesis and fat oxidation.
Green tea has also become widely used by professional athletes and bodybuilders. Combat fighters choose to use green tea in order to cut weight before fights and use it throughout training camp to flush the system and keep things regulated.
Some of the best nutritional programs designed for athletes and fighters consistently uses green tea within the program. Nutritional experts have made it a cornerstone of their daily lives and always recommend it to their client.
Some of the best fighters in the world have long used green tea not only to cut weight but also to help keep their body away from cold and flu like symptoms. They maintain green tea in their regime and even off season as the taste grows on you. Some of the best athletes on the planet find green tea to be effective, with intense workout regimens and lifestyles it’s only common sense to see the relation.
Green tea can lower your risk of Cancer
As we know cancer is caused by an uncontrolled growth of cells. This process is a key point to what we know as free radicals within our body. These free radicals can set off a chain of reactions that cause uncontrolled growth of cancer.
For that, it is known that antioxidants can have a protective effect from oxidants that can lead to the development of cancer. Researchers also believe that polyphenols can stop the growth of cancer in the human body. Green tea can act to penetrate cell walls which help it eliminate free radicals throughout our whole body.
Breast Cancer
In one study of 472 women with different stages of cancer found that women who consumed more green tea had less cancer spread throughout their body. These results were stronger in cases of premenopausal women who were in the first stages of breast cancer. Green teas strong antiinflammatory and antioxidant compounds aided in fighting the movement of free radicals. It also was able to pass through barriers and fight it throughout the whole body.
Scientists are still trying to find why premenopausal women had the biggest impact when they used green tea.
Bladder Cancer
In a study conducted on bladder cancer patients, researchers found that majority of patients who drank 45 cups of green tea reduced their risk of having bladder cancer. Those who did not have bladder cancer and drank green tea lessen their chances of getting bladder cancer by 37%. Green tea acts to regulate digestive tracts and forms to fight free radicals within the bladder.
Women who had urinary tract infection reported that when they added green tea into their daily routine, the UTI’s symptoms lessened and left faster than women who did not supplement with green tea.
Colorectal Cancer
The majority of studies showed that women who drank 35 cups of green tea a day lowered their risk of colorectal cancer, unlike non-tea drinkers. More research is needed because no information of positive effects of men with colorectal cancer could be found.
However, researchers did conclude that women who drink green tea daily decreased their likelihood of getting colorectal cancer.
Ovarian Cancer
Researchers who conducted on patients with ovarian cancer found that women who consumed green tea on averaged lived 510 years longer. It also showed of lessening symptoms and complications with other prescribed medications for patients.
Esophageal Cancer
Studies on polyphenols found them to clinically inhibit the growth of esophageal cancer cells. What makes this case study interesting is the conflicting results when it came to certain population points.
To some case studies the hotter the drink the more it increased the risk of esophageal cancer while doing the complete opposite to another group point. So more research needs to be done on the positive effects green tea has on esophageal cancer.
Pancreatic Cancer
A large scale study was conducted on green tea drinkers and non-tea drinkers. These studies showed that those who consumed green tea regularly decreased their chances of getting pancreatic cancer compared to non-tea drinkers. The more tea they consumed the more benefits they found in reducing the risk of pancreatic cancer.
Men who drank green tea were 37% less likely to develop pancreatic cancer.
Lung Cancer
In test tubes, polyphenols were found to reduce the risk of lung cancer in green tea drinkers.
These test was conducted on non-tea drinkers and also black tea drinkers. Some conflicting results did appear but that can also be for variant reasons. What researchers did was look for a link between green tea drinkers and lung cancer.
For those who smoke quitting with green tea as an herbal drink supplement has shown to fight the urge of nicotine. Smokers who chose to quit and supplemented with green tea on average had higher success rates than smokers who did not drink green tea.
Researchers find that the calming and focus effect of green tea aids in helping the addiction to nicotine within patients.
Prostate cancer
Laboratories studies found that green tea extract and green tea in general reduced the chances of prostate cancer cell growth.
Researchers found that the increased frequency, duration, and potency of green tea consumed by patients saw a decrease in prostate cancer and prostate cancer development.
It should be noted that green tea did, however, affect chemotherapy drugs within these patients, so we advise medical advice when it comes to using both substances.
Skin Cancer
Scientist found EGCG the main polyphenol in green tea with its strong anti-inflammatory and anticancer properties to inhibit the growth of skin tumors and regulates the oxidation of the skin.
Since green tea also boosts blood flow and circulation, the skin can faster fight free radicals and UV that might enter it. When sunlight beams down on our skin harmful UV can penetrate and cause more damage than we expected. Skin cancer is very common and chances of getting skin cancer increases as we age.
Our diet has a strong tie to our skin, hair, and nail health. Green tea fights to not only protect against free radicals but also fights to restore mineral balances that we might lose or might not be receiving at all. Green tea extract has also shown a positive and strong impact when it came to fighting skin cancer, although more research is needed, the majority of studies conclude to a positive correlation.
Diabetes
Compounds found in green tea naturally have been used to regulate blood sugar levels. Studies have shown that green tea can impact type 1 diabetes and also slow its progression after it has developed. Green tea helps to also regulate glucose levels which are inhabited by people who have type 1 diabetes.
Early research has also indicated to lower hemoglobin A1c levels with people who are on the borderline of diabetes. For those who consider themselves to be on the borderline, green tea can decrease the chances of full blown diabetes development, and as we know prevention is better than treatment.
For those who have a family history of diabetes, it’s best to consult your doctor and see if green tea can be an added advantage to your health.
Stomach Cancer
Early studies have found green tea extract to lower the likelihood of stomach cancer. In a study conducted by Japan, researchers tested 26,000 people who drank green tea and found to reduce the overall risk of stomach cancer.
Although studies were broad it did define a correlation between daily tea drinkers non-tea drinkers when it came to stomach cancer. Green tea helps maintain digestive and blood circulation within the stomach which gives it an added advantage in preventing stomach cancer.
Inflammatory Bowel Disease
Green tea provides users with strong antiinflammatory compounds that can assist with inflammatory Bowel Disease (IBD).
Research has shown that users who consumed green tea daily reduced inflammation associated with Crohn’s disease and ulcerative colitis which are the two types of IBD. It also impacts colon cancer because those who are susceptible to IBD are also susceptible to Colon Cancer. Green tea also acts to regulate digestion and bowel movement which can decrease certain symptoms of IBD.
Liver Disease
Researchers found that green tea possesses compounds that can lower and prevent liver disease.
Studies found that users who drank on average 5 cups of green tea a day were less likely to be diagnosed with liver disease. This can be in part to its strong antiinflammatory and antioxidant compounds.
Several studies conducted on animals and humans found catechins treated viral hepatitis and inflammation of the liver. The majority of inflammatory complications within the body can be positively affected by green tea or herbs that contain strong antiinflammatory compounds.
Other benefits
Early research also finds green tea to help against inflammatory diseases and complications such as arthritis. Regular green tea drinkers also gained help with cavities and tooth decay.
Green tea also slows down cartilage breakdown between bones. Chemicals in green tea were also found to help decrease cold and flu symptoms while positively affect problems like genital warts.
Green tea has also shown to treat dermatological conditions. Green tea can also improve blood flow and circulation throughout the body and to the skin which happens to be one of the biggest organ systems we have. Green tea may also play a part in preventing Parkinson’s diseases and osteoporosis.
This is done by green tea’s ability to move past barriers and boosting cognitive processes. This can be the reason for the “alert” and ‘focus” feelings people continue to describe when it comes to green tea.
Green Tea Extract Dosage
Dosages of green can vary between men and women. A total of 240 to 320 mg of polyphenols are recommended daily. 100 to 750 mg of green tea is recommended daily.
It should also be noted that depending on your water and activity levels these numbers can be scaled for each individual, but as a safety precaution, it’s best to gauge out your tolerance within the daily limits set.
What are the side effects of drinking Green Tea?
Green tea does have levels of caffeine and methylxanthines, so be careful if you are sensitive to caffeine.
People with heart problems, high blood pressure, kidney problems, and liver problems should consult their doctor when thinking of using green tea.
Key Takeaways
If you do choose to go the route of obtaining green tea extract its best to choose one with great quality. The majority of green tea extract capsules and pills need to also be checked for quality.
Some green tea pills contain high dosages of EGCG and should also be considered when finding the right product for you.
The best times of drinking green tea are usually in the morning and afternoons as they have caffeine and might affect your sleep cycle. Although green tea can be enjoyed anytime it’s best maximized at certain times of your daily schedule, and since we all have different schedules the best option is to experiment.
If you want to see results especially when it comes to weight loss, it’s important to exercises at least 30 mins a day and keeps a healthy diet. There’s absolutely no point of not changing eating habits and physical habits when trying to achieve our goals and see results.
Green tea can be an added advantage to everyone and can be used for leisure pleasure as well. Drinking tea, in general, has benefits for your body whether you’re working out or not, but can be maximized if we change our diets and incorporate some form of physical activity.
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