Why Should You Take Green Tea Extract?

Dating back from as early as 200 BC, green tea has been widely used for a wide array of purposes all over the world.1 From beverage, dessert, and even for medicinal use, it has already marked itself as a versatile ingredient that&#;s been used for centuries. 

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Green tea has also been shown to be a powerful antioxidant that may support heart, brain, and skin health, and can possibly reduce cancer risks.2

In this article, we&#;ll spill the tea and tell you everything you need to know about green tea extract (GTE) &#; one of the most common forms of green tea in the market today; its benefits as well as its side effects, to help you understand if GTE is truly your cup of tea. 

It&#;s time for some tea party!

What is the Green Tea Extract?

Green tea extract is made from the Camellia sinensis plant. Its leaves are dried then powdered and is mainly used as a supplement or is added to food products.3 It is a concentrated form of green tea and contains potent antioxidants like flavonoids and polyphenols&#; the main reason why GTE provides such incredible health benefits.4

Here are some scientifically supported benefits of green tea extract. 

Green Tea Extract - Health Benefits

1. May help boost energy

Due to its caffeine content, GTE has fairly become a common ingredient in most energy drinks. However, studies demonstrated inconclusive results on its effectiveness in boosting energy. 

On the contrary, however, GTE that has been decaffeinated has actually been the one found to help increase exercise performance in a study among 14 active men. Consumption of decaf GTE for 4 weeks resulted in 10.9% performance improvement among the participants.5

2. May promote heart health

Packed with antioxidants, green tea extract can help lower inflammatory markers and also reduce blood pressure. This was supported by several studies that looked into the effects of GTE supplementation and heart health.

In particular, a study among 56 obese, hypertensive participants, daily supplementation with 379 mg of GTE decreases total and low-density lipoprotein cholesterol and while also increasing the high-density lipoprotein cholesterol (aka good cholesterol).6 

The same results were also found in another study that included 33 patients aged between 21 and 71 years. Taking 250mg of GTE for eight weeks led to a significant reduction of total cholesterol and LDL-cholesterol among patients with dyslipidemia.7

3. May support weight loss

GTE may help lower down the numbers on the scale, several studies suggest. Specifically, the catechins and caffeine found in it could increase energy expenditure and fat oxidation in humans.

It may also play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.8-9 Thermogenesis or heat production, is the process of producing heat in the body which is achieved by burning calories10, that is why the increase in thermogenesis leads to more calories burned. 

4. May protect the brain

One most abundant catechin found in tea, EGCG (Epigallocathechin gallate), can help improve cognitive functions including memory and attention in middle-aged subjects.11

Moreover, several studies found that GTE increases the brain's effective connectivity, meaning the causal influence that one brain area exerts over another. This effect on connectivity also led to improvement in actual cognitive performance. Subjects significantly tested better on working memory tasks after the admission of green tea extract.12

Finally, in a study among healthy male volunteers who received a soft drink containing several grams of green tea extract showed improved brain performance in solving memory tasks as compared to those who did not take GTE.13

5. May promote better skin

Green tea extract with its anti-inflammatory and antioxidant properties, has been found to benefit the skin.

Particularly, supplementation of mg of decaffeinated GTE daily for 4 weeks on 80 women with moderate to severe acne resulted in improvements in their skin.14

6. May reduce risk of cancer

Our bodies undergo a continuous cycle of cell death and renewal&#; a normal process that keeps the balance in every cell and bodily systems.16

The polyphenols in GTE can help sustain the balance in cell production and death.16-17 When this balance is maintained, onset of cancer is reduced.

7. May lower blood sugar levels

Studies suggest that green tea and green tea extract may help lower blood glucose levels and may play a role in helping prevent type 2 diabetes and obesity. In a study in Japan, a 33% risk reduction of developing type 2 diabetes was found in subjects consuming six or more cups of green tea daily compared to those consuming less than 1 cup per week.18

According to one study, the EGCG found in green tea can increase the uptake of glucose into muscle cells. This process of EGCG stimulating glucose to enter muscle cells may also be useful to treat obesity.19

Green Tea Extract - Side Effects

Overall, green tea is well-tolerated. However, massive doses may lead to some side effects due to its caffeine content. Excess caffeine intake may lead to:

• irritability,

• sleeping problems,

• feeling jittery,

• heart palpitations.

So make sure to stay within the recommended amount daily. 

According to the Food and Drug Administration, 400 mg of caffeine daily is safe for healthy adults.20

Final Words

From brain, heart, and skin health to minimizing cancer risk, green tea extract indeed provides amazing benefits to our health.

Still, always consult with your doctor before starting any kind of supplements. 

References:

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3. Senanayake, S. P. J. N. (). Green tea extract: Chemistry, antioxidant properties and food applications &#; A review.

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5. Roberts, J. D., Roberts, M. G., Tarpey, M. D., Weekes, J. C., & Thomas, C. H. (). The effect of a decaffeinated green tea extract formula on fat oxidation, body composition and exercise performance.

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6. Bogdanski, P., Suliburska, J., Szulinska, M., Stepien, M., Pupek-Musialik, D., & Jablecka, A. (). Green tea extract reduces blood pressure, inflammatory biomarkers, and oxidative stress and improves parameters associated with insulin resistance in obese, hypertensive patients.

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7. Batista, G.deA., Cunha, C. L., Scartezini, M., von der Heyde, R., Bitencourt, M. G., & Melo, S. F. (). Prospective double-blind crossover study of Camellia sinensis (green tea) in dyslipidemias.

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8. Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., Chantre, P., & Vandermander, J. (). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans.

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9. Rondanelli, M., Riva, A., Petrangolini, G., Allegrini, P., Perna, S., Faliva, M. A., Peroni, G., Naso, M., Nichetti, M., Perdoni, F., & Gasparri, C. (). Effect of Acute and Chronic Dietary Supplementation with Green Tea Catechins on Resting Metabolic Rate, Energy Expenditure and Respiratory Quotient: A Systematic Review.

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   Are you interested in learning more about Green Tea Extract Powder? Contact us today to secure an expert consultation!

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10.  Trayhurn, P. (). THERMOGENESIS. In

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    Kwon, G., Kim, A., Kim, H., Cho, S., Jeon, B., Kim, W. H., & Park, W. S. (). Effect of Epimerized Catechins-Rich Green Tea Extract on Global Cognitive Function in Healthy Individuals: A Pilot Study.

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12. Schmidt, A., Hammann, F., Wölnerhanssen, B., Meyer-Gerspach, A. C., Drewe, J., Beglinger, C., & Borgwardt, S. (). Green tea extract enhances parieto-frontal connectivity during working memory processing.

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13. Schmidt, A., Hammann, F., Wölnerhanssen, B., Meyer-Gerspach, A. C., Drewe, J., Beglinger, C., & Borgwardt, S. (). Green tea extract enhances parieto-frontal connectivity during working memory processing.

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14. Lu, P. H., & Hsu, C. H. (). Does supplementation with green tea extract improve acne in post-adolescent women? A randomized, double-blind, and placebo-controlled clinical trial.

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19.  Mi, Y., Qi, G., Fan, R., Qiao, Q., Sun, Y., Gao, Y., & Liu, X. (). EGCG ameliorates high-fat- and high-fructose-induced cognitive defects by regulating the IRS/AKT and ERK/CREB/BDNF signaling pathways in the CNS. FASEB journal : official publication of the Federation of American Societies for Experimental Biology, 31(11), &#;.

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Read the label on any energy drink and you&#;ll likely find green tea extract among the ingredients working to give you extra zip. But is this so-called &#;natural energy booster&#; really a fatigue fighter? And are there other potential benefits?

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Before you open that bottle of jolt juice or swallow a green tea extract supplement, let&#;s take a closer look with integrative medicine specialist Irina Todorov, MD.

What is green tea extract?

Odds are you&#;re familiar with green tea, one of the most consumed drinks in the world. Well, green tea extract is basically a concentrated form of the popular tea that&#;s made from dried green tea leaves.

Green tea extract does contain caffeine, which explains why it frequently lands in energy drinks.

It&#;s also chock full of antioxidants and plant compounds called catechins that provide the foundation for many boost-your-health claims.

A catechin named epigallocatechin gallate, or EGCG, gets most of the marketing attention. You&#;ve probably seen its presence hyped on energy drinks and supplements.

Potential benefits of green tea extract

The resume for green tea extract is pretty expansive. Aside from adding some oomph to your system with caffeine, it&#;s touted for weight loss, lowering your risk of heart disease, skin health and more.

But here&#;s the question: Does it really do all of that?

Energy boost

The caffeine does pack a definite punch. But Dr. Todorov cautions against relying on energy drinks &#; responsible for a rising incidence of caffeine toxicity among adolescents &#; to power through the day.

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Studies of green tea extract&#;s effect on athletic performance have been inconclusive, too, so don&#;t look for it to provide a competitive edge.

Quite simply, there are better ways to boost your energy besides unscrewing the top of a bottled drink and guzzling down the contents, says Dr. Todorov. She suggested lifestyle changes such as:

Losing weight

Research on using green tea extract for weight loss has found it can help lower the number on your scale &#; but don&#;t expect miracles. One study, for instance, shows any connection to be &#;modest at best.&#;

&#;In my opinion, patients can achieve the same amount of weight loss with lifestyle changes, and avoid the risk of side effects and the cost of supplements,&#; says Dr. Todorov.

Heart health

Drinking green tea itself is associated with a lower risk of coronary artery disease. So, what happens when you pack all of that goodness into green tea extract? Basically, you see similar results.

One study found that taking a 379 milligram (mg) daily dose of green tea extract can help improve blood pressure and cholesterol numbers.

Better skin

Dr. Todorov also gives green tea extract a thumbs up for skin health because of its antioxidant properties. Studies show it can help reduce acne and help aging skin reclaim some of its lost glow.

Can green tea extract be harmful?

Too much caffeine is never a good thing, and it&#;s possible to push the limits with green tea extract. Excessive caffeine can lead to heart palpitations, high blood pressure, anxiety and other issues.

In addition, overdoing it on green tea extract has been linked to liver problems.

Part of the issue has to do with federal labeling requirements. Food and drink manufacturers don&#;t have to list the amounts of green tea extract or EGCG, which means you won&#;t know how much of it you&#;re consuming.

A word about bottled green teas

How do bottled green teas rate as a beverage? After all, they contain ECGC.

Bottled green teas also contain sugar or other sweeteners, notes Dr. Todorov. Plus, they&#;re expensive, and &#; as mentioned &#; their caffeine and EGCG content is not stated on the label.

&#;It&#;s better to enjoy a cup of green tea,&#; she says. &#;No evidence of toxicity has been reported from drinking green tea, even when you regularly consume two to four cups a day.&#;

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