Camellia Sinensis Alba Extract
Also known as: Camellia sinensis, Green tea, Black tea, White tea
Overview
Camellia sinensis is a plant primarily known for its leaves, which are used to produce various types of tea, including green, black, and white tea. Extracts from this plant are often utilized as dietary supplements due to their rich antioxidant content, particularly catechins like epigallocatechin gallate (EGCG), and the presence of caffeine. These extracts are investigated for potential health benefits, such as supporting weight management, promoting cardiovascular health, and enhancing cognitive function. While research on Camellia sinensis is extensive, the quality of evidence varies, and further studies are needed to confirm many of the purported benefits. The plant's bioactive compounds interact with multiple biological pathways, contributing to its diverse range of effects.
Benefits
Camellia sinensis extracts have been studied for several potential health benefits. Some research suggests that green tea extract may aid in weight management, although findings are inconsistent across studies. There is also evidence indicating potential benefits for cardiovascular health. Additionally, some studies suggest that Camellia sinensis may have positive effects on cognitive function and immune modulation. However, the effect sizes vary widely depending on the specific outcome measured and the study design. While these benefits show promise, more high-quality research is needed to confirm these effects and determine the optimal conditions for their realization.
How it works
Camellia sinensis exerts its effects through multiple biological pathways. Its antioxidant activity, primarily attributed to catechins like EGCG, helps neutralize free radicals and reduce oxidative stress. The extract also exhibits potential anti-inflammatory effects, which may contribute to its cardiovascular and other health benefits. Furthermore, Camellia sinensis interacts with metabolic pathways, influencing energy expenditure and fat oxidation. The absorption and bioavailability of catechins can vary depending on factors such as gut health and dietary context, affecting the overall efficacy of the extract.
Side effects
Camellia sinensis is generally considered safe when consumed in moderate amounts. Common side effects, primarily due to its caffeine content, include jitteriness and insomnia. Uncommon side effects may include stomach upset and nausea. Rare side effects such as allergic reactions have also been reported. Camellia sinensis may interact with certain medications, such as blood thinners, potentially altering their effectiveness. High doses are contraindicated in pregnancy and for individuals sensitive to caffeine. Pregnant women and caffeine-sensitive individuals should consult a healthcare provider before using Camellia sinensis extracts. It is important to monitor for any adverse reactions and discontinue use if they occur.
Dosage
The minimum effective dose of Camellia sinensis extract varies depending on the desired effect, typically ranging from 250 to 500 mg per day. For weight loss, doses often range from 300 to 2576 mg per day. However, a maximum safe dose has not been definitively established, and high doses should be avoided due to the caffeine content. It is best taken with meals to minimize stomach upset. Camellia sinensis is commonly available in capsule or tea forms. The bioavailability of its active compounds may be influenced by dietary factors and gut health. There are no specifically identified required cofactors for its use.
FAQs
How much should I take?
The optimal dose varies based on the desired effect, but typically ranges from 250-500mg of extract daily. High doses should be avoided due to caffeine.
Is it safe during pregnancy?
High doses may be contraindicated due to caffeine content. Pregnant women should consult a healthcare provider before use.
When is the best time to take it?
It is best taken with meals to reduce potential stomach upset and improve tolerance.
What results can I expect?
Benefits may vary widely among individuals. It is not a magic bullet for weight loss; results depend on individual factors.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/40314930/ – This study examined the effects of tea or its bioactive compounds on cognition, mood, and sleep. The results were mixed, highlighting the need for more research to fully understand the cognitive effects of tea consumption.
- https://pubmed.ncbi.nlm.nih.gov/34966132/ – This systematic review protocol aimed to evaluate the effectiveness of green tea extract for post-exercise muscle recovery. While the protocol was published, the actual review results were not available, indicating ongoing research in this area.
- https://www.rjptonline.org/AbstractView.aspx?PID=2024-17-9-41 – This in vitro study suggested that Camellia sinensis extract may have immunomodulatory effects, potentially aiding in immune-related diseases. However, the study emphasizes that more research is needed to confirm these findings and understand the underlying mechanisms.
- https://clinmedjournals.org/articles/jnmdc/journal-of-nutritional-medicine-and-diet-care-jnmdc-8-057.php?jid=jnmdc – This article discusses the potential benefits of green tea in nutritional medicine and diet care. It highlights the antioxidant properties and potential health benefits of green tea, emphasizing its role in a balanced diet and healthy lifestyle.
- https://www.zora.uzh.ch/id/eprint/196168/1/66_Gartenmann_GreenTea_JHerbalMedicine.pdf – This review provides an overview of the current knowledge on green tea and its potential health benefits. It covers various aspects, including the chemical composition, antioxidant properties, and potential therapeutic applications of green tea, highlighting the need for further research to confirm these effects.
