Camellia Sinensis Leaf Extract
Also known as: Camellia sinensis, Green tea, Black tea, White tea, Oolong tea
Overview
*Camellia sinensis* is a plant species whose leaves and buds are used to produce various types of tea, including green, black, white, and oolong teas. The extract derived from *Camellia sinensis* leaves is valued for its antioxidant properties and potential health benefits, such as supporting weight management and cardiovascular health. A key characteristic of this extract is its high concentration of polyphenols, particularly catechins like epigallocatechin gallate (EGCG), which are responsible for many of its beneficial effects. It is available in various forms, including leaf tea, standardized powder, and capsules. Research on *Camellia sinensis* is moderately mature, with a substantial body of evidence from systematic reviews and meta-analyses, although the quality of evidence varies due to heterogeneity in study designs and outcomes. The plant is native to Asia, but is now cultivated worldwide.
Benefits
The primary benefits of *Camellia sinensis* leaf extract include weight management and improved antioxidant status. A meta-analysis indicated that green tea supplementation significantly reduced body weight (WMD: −1.78 kg, 95% CI: −2.80, −0.75, p = .001) and BMI (WMD: −0.65 kg/m^2, 95% CI: −1.04, −0.25, p = .001). Green tea supplementation also improves total antioxidant capacity (TAC) and affects malondialdehyde (MDA) levels, with effects varying based on dosage. Secondary benefits include modest reductions in blood pressure associated with black tea consumption. Limited evidence suggests potential benefits for post-exercise muscle recovery, but there is no consensus on optimal dosing. Benefits are generally observed across various populations, though effects may vary based on factors like BMI and gender. The clinical significance of weight loss and antioxidant improvements can be substantial for long-term health outcomes, though individual results may vary. Benefits can be observed within weeks to months, depending on the specific outcome and dosage.
How it works
*Camellia sinensis* extracts primarily exert their effects through antioxidant pathways, influencing oxidative stress and inflammation. Key components like EGCG target various molecular pathways involved in inflammation and cell signaling. The extracts interact with the cardiovascular system by potentially lowering blood pressure and with the metabolic system by aiding in weight management. The bioavailability of tea polyphenols can vary based on factors like dosage and individual metabolism. These compounds scavenge free radicals, reduce oxidative damage, and modulate inflammatory responses, contributing to overall health benefits.
Side effects
Generally, *Camellia sinensis* leaf extract is considered safe when consumed in moderate amounts. Common side effects include gastrointestinal upset and caffeine-related effects such as jitteriness and insomnia. Uncommon side effects include potential liver issues with high doses of green tea extract, though these are rare. Hepatotoxicity has been reported in isolated cases, particularly with high doses of concentrated extracts. *Camellia sinensis* may interact with certain medications, such as blood thinners. High doses should be avoided during pregnancy and in individuals with liver disease. Pregnant women and individuals with liver conditions should consult healthcare providers before use. It is crucial to start with low doses to assess tolerance and monitor for any adverse reactions. Individuals sensitive to caffeine should exercise caution.
Dosage
The minimum effective dose of *Camellia sinensis* leaf extract typically starts at around 250-500 mg per day. For weight management and antioxidant effects, doses often range from 500 to 1000 mg per day. It is generally recommended not to exceed 2000 mg per day for prolonged periods. The extract is best taken with meals to minimize gastrointestinal side effects. *Camellia sinensis* is available in various forms, including leaf tea, standardized powder, or capsules. Bioavailability can be enhanced with vitamin C. No specific cofactors are required, though vitamin C may aid absorption. Start with low doses and gradually increase to assess tolerance and minimize potential side effects.
FAQs
How should I take *Camellia sinensis* leaf extract?
Start with a low dose (250-500mg) and take it with meals to minimize gastrointestinal side effects. Monitor for any adverse reactions and adjust the dosage accordingly.
Is *Camellia sinensis* leaf extract safe?
It is generally safe in moderate amounts. High doses of concentrated extracts should be avoided due to potential liver risks. Consult a healthcare provider if you have liver issues or are pregnant.
When is the best time to take *Camellia sinensis* leaf extract?
It is best taken with meals to improve absorption and reduce the risk of gastrointestinal discomfort. Avoid taking it close to bedtime if you are sensitive to caffeine.
What results can I expect from taking *Camellia sinensis* leaf extract?
Results vary based on individual factors and health goals. It may aid in weight management and improve antioxidant status, but it is not a substitute for a healthy diet and lifestyle.
Research Sources
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6697 – This meta-analysis of randomized controlled trials investigated the effects of black tea consumption on blood pressure. The study found that black tea consumption is associated with small but statistically significant reductions in both systolic and diastolic blood pressure, suggesting a potential role in cardiovascular health.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0103247 – This study examined the effects of green tea supplementation on body weight and BMI. The meta-analysis revealed that green tea supplementation significantly reduced body weight and BMI, indicating its potential as an adjunct in weight management strategies.
- https://www.mdpi.com/2076-3921/10/11/1731 – This systematic review and meta-analysis investigated the impact of green tea supplementation on antioxidant status. The findings suggest that green tea supplementation improves total antioxidant capacity (TAC) and affects malondialdehyde (MDA) levels, with the effects varying based on dosage, highlighting its antioxidant properties.
- https://pubmed.ncbi.nlm.nih.gov/34966132/ – This systematic review examined the effectiveness of green tea extract for post-exercise muscle recovery. The review found limited consensus on the effectiveness of green tea extract for muscle recovery, with variability in study outcomes, indicating a need for further research in this area.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9231383/?os=. – This article discusses the potential hepatotoxicity associated with green tea extract. It highlights that while generally safe, high doses of concentrated green tea extracts have been linked to rare cases of liver damage, emphasizing the importance of adhering to recommended dosages and consulting healthcare professionals.