Green Coffee Berry Extract
Also known as: Green coffee extract, Green coffee bean extract, GCE, GCBE, Green coffee berry extract
Overview
Green coffee berry extract is derived from the unroasted seeds of *Coffea arabica* or *Coffea canephora*, characterized by high levels of chlorogenic acid. This extract is primarily utilized for weight loss, improving body composition, and potentially mitigating cardiovascular risk factors. The extract's chlorogenic acid content is believed to account for its metabolic effects, as it is found to influence glucose metabolism and fat oxidation. Although existing research is of moderate maturity with various systematic reviews and meta-analyses available, the overall quality of studies remains promising despite some methodological issues. The primary forms of this supplement are capsules or tablets.
Benefits
Green coffee berry extract has demonstrated several evidence-based benefits, including significant weight loss quantified by reductions in body weight (-1.23 kg) and BMI (-0.48) from meta-analyses. Improvements in cardiovascular health metrics such as total cholesterol (-5.93 mg/dL), fasting plasma glucose (-2.21 mg/dL), and blood pressure (systolic -3.08 mmHg, diastolic -2.27 mmHg) have also been observed. The optimal responses appear to be more pronounced in individuals with a baseline BMI of ≥25 kg/m2. Although these results are statistically significant, the effect sizes are considered modest, emphasizing the need for lifestyle changes alongside supplementation.
How it works
Chlorogenic acid in green coffee berry extract influences various metabolic pathways, primarily by modulating glucose absorption and enhancing fat oxidation. It slows the absorption of carbohydrates in the digestive system, which can lead to decreased blood sugar spikes. Additionally, chlorogenic acid may interact with enzymes involved in glucose and lipid metabolism, contributing to its overall effects on body composition and cardiovascular health.
Side effects
Generally recognized as safe when used as directed, green coffee berry extract may cause some adverse effects. Common side effects reported in more than 5% of users include gastrointestinal upset, such as diarrhea and nausea. Less frequent side effects (1-5%) may include headaches and dizziness, while allergic reactions remain rare (<1%). Caution is advised for individuals on medications for diabetes or blood pressure due to potential drug interactions. Pregnant and breastfeeding women should avoid use due to limited safety data. Individuals with certain medical conditions should consult a healthcare professional before starting supplementation.
Dosage
The recommended minimum effective dose of green coffee berry extract typically ranges from 200 to 400 mg per day. Optimal daily dosages vary from 200 to 800 mg based on the specific formulation and desired outcomes. It is generally considered best to take the supplement before meals to potentially enhance its metabolic effects. While no upper limit is firmly established, higher doses may increase the likelihood of side effects. Absorption may also be influenced by food intake and individual metabolism.
FAQs
Is green coffee extract safe?
Yes, green coffee extract is generally safe but may cause gastrointestinal side effects. Consult a healthcare provider, especially if you have underlying health conditions.
When is the best time to take green coffee extract?
It is best taken before meals to enhance absorption and maximize metabolic effects.
What results can I expect from green coffee extract?
Users often experience modest weight loss and improvements in cardiovascular markers over several weeks with consistent use.
Will green coffee extract work without lifestyle changes?
No, while it can aid weight loss, significant lifestyle changes such as diet and exercise are necessary for optimal results.
Can I take green coffee extract while on medication?
Consult with a healthcare professional, as it may interact with diabetes and blood pressure medications.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/34981487/ – This systematic review and meta-analysis evaluated 637 participants across 15 studies, finding significant reductions in total cholesterol, fasting plasma glucose, blood pressure, body weight, and BMI, emphasizing methodological limitations in many studies.
- https://pubmed.ncbi.nlm.nih.gov/32507437/ – Focusing on 897 participants in 15 RCTs, this meta-analysis reported significant reductions in weight, BMI, and waist circumference, although no fixed association was found regarding chlorogenic acid dosage and anthropometric changes.
- https://pubmed.ncbi.nlm.nih.gov/31398662/ – This meta-analysis examined 13 articles with 16 RCTs, revealing significant BMI reductions particularly in individuals with baseline BMI ≥25 kg/m2, although effects on body weight and waist circumference were found to be limited.
- https://pubmed.ncbi.nlm.nih.gov/31748178/ – This systematic review consolidated various findings regarding green coffee extract's influence on weight and metabolism, highlighting the mix of methodologies across studies and calling for more standardized research frameworks.
- https://www.researchgate.net/publication/46428218_The_Use_of_Green_Coffee_Extract_as_a_Weight_Loss_Supplement_A_Systematic_Review_and_Meta-Analysis_of_Randomised_Clinical_Trials – This meta-analysis provided a comprehensive overview of randomized clinical trials involving green coffee extract, confirming its efficacy for weight loss while noting substantial variability in study designs and outcomes.
Supplements Containing Green Coffee Berry Extract
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