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Tea Blend

Q: Is green tea extract safe?

GTE is considered safe in moderate amounts, but high doses may cause gastrointestinal issues and other side effects. Always consult with a healthcare provider if you have health conditions or are on medications.

Q: When should I take green tea extract?

It's best to take GTE with meals to enhance absorption and reduce gastrointestinal discomfort. Consistent daily dosing is recommended for optimal results.

Q: How quickly can I expect results?

Improvements in body composition and cardiovascular risk factors can typically be noticed within several weeks, while benefits for PCOS may take longer, generally ≥ 3 months.

Q: Can tea supplementation replace a healthy diet?

No, tea supplementation should be viewed as a complement to a balanced diet and healthy lifestyle—not as a replacement for them.

Also known as: Green tea, Black tea, Herbal tea, Tea blend, GTE, Epigallocatechin gallate (EGCG), Catechins, Green tea extract

Overview

Green tea extract (GTE) is derived from the leaves of the *Camellia sinensis* plant and is rich in catechins, particularly epigallocatechin gallate (EGCG). Unlike black tea, green tea is less processed, retaining higher levels of natural antioxidants. Herbal teas, which are not derived from the *Camellia sinensis* plant, consist of various other plants and herbs. GTE is primarily used for weight management, supporting cardiovascular health, antioxidant properties, and potential cancer prevention. The compound has been extensively researched, showing a range of health benefits from numerous randomized controlled trials (RCTs) and meta-analyses, contributing to its acceptance as a dietary supplement.

Benefits

1. **Body Composition**: Significant reductions in body mass (BM), body fat percentage (BFP), and body mass index (BMI) observed through meta-analysis. Evidence indicates improvements in these metrics without notable changes in fat mass. 2. **Cardiovascular Risk Factors**: Research indicates GTE lowers total cholesterol (TC), LDL-cholesterol (LDL-C), fasting blood sugar (FBS), and diastolic blood pressure (DBP), while increasing HDL-cholesterol (HDL-C). 3. **Oxidative Stress**: GTE enhances total antioxidant capacity (TAC) and reduces levels of malondialdehyde (MDA), signifying decreased oxidative stress. 4. **Polycystic Ovary Syndrome (PCOS)**: GTE has been shown to improve metabolic parameters and reproductive hormone indexes in women with PCOS. 5. **Cancer Prevention**: Emerging evidence suggests GTE may aid in cancer prevention, although findings vary across different types of cancer. The strength of evidence varies, with overall robust outcomes from systematic reviews supporting these claims.

How it works

Green tea's primary benefits stem from its rich content of catechins like EGCG, which exhibit potent antioxidant properties, mitigating oxidative stress by scavenging free radicals and boosting the body's antioxidant systems. Mechanistically, GTE influences lipid metabolism by reducing dietary fat absorption and promoting cholesterol excretion. Additionally, it enhances insulin sensitivity which helps in regulating blood sugar levels. These interactions engage multiple biological pathways, particularly benefiting cardiovascular and metabolic health.

Side effects

GTE is generally regarded as safe when consumed in moderate amounts; however, high dosages or prolonged use may lead to adverse effects. Common side effects (occurring in >5% of users) include gastrointestinal issues such as nausea and diarrhea, frequently attributable to excessive intake. Caffeine-related effects, such as jitteriness, anxiety, and insomnia, can also surface, particularly in sensitive populations. Uncommon side effects (1-5%) may include allergic reactions and interactions with medications, including blood thinners and certain antidepressants. Rarely (<1%), severe allergic responses and potential liver toxicity have been reported at excessive doses. Individuals on medication, pregnant or breastfeeding women, and those with certain conditions should seek medical advice before supplementation.

Dosage

For cardiovascular benefits, research suggests a minimum effective dose of 250-500 mg of GTE daily. To promote weight management or body composition changes, optimal doses are typically in the range of 500-1000 mg per day. Women with PCOS have benefited from doses similar to those used for weight management. Maximum safe doses haven't been firmly established, though consuming over 2000 mg per day is generally discouraged due to possible toxicity. Timing is essential; taking GTE with meals can optimize absorption and mitigate gastrointestinal discomfort. Formulations come in capsules, tablets, or as tea, with each differing in catechin concentration.

FAQs

Is green tea extract safe?

GTE is considered safe in moderate amounts, but high doses may cause gastrointestinal issues and other side effects. Always consult with a healthcare provider if you have health conditions or are on medications.

When should I take green tea extract?

It's best to take GTE with meals to enhance absorption and reduce gastrointestinal discomfort. Consistent daily dosing is recommended for optimal results.

How quickly can I expect results?

Improvements in body composition and cardiovascular risk factors can typically be noticed within several weeks, while benefits for PCOS may take longer, generally ≥ 3 months.

Can tea supplementation replace a healthy diet?

No, tea supplementation should be viewed as a complement to a balanced diet and healthy lifestyle—not as a replacement for them.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/38031409/ – This systematic review and meta-analysis of 59 studies with 3,802 participants shows that GTE supplementation reduces BM, BFP, and BMI while improving antioxidative status indicated by increased TAC and decreased MDA levels.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1084455/full – In this meta-analysis involving 55 RCTs, GTE significantly reduced total cholesterol, LDL-C, blood glucose levels, and diastolic blood pressure while increasing HDL-C, thus highlighting its cardiovascular benefits.
https://pubmed.ncbi.nlm.nih.gov/34966355/ – This systematic review on PCOS shows that GTE improves body weight, fasting blood glucose, and insulin levels, primarily through its metabolic effects in women with this condition.