Get Your Personalized Supplement StackSupplement Stack Quiz

Green Tea Extract

Also known as: Camellia Sinensis, Green Tea Extract, GTE, Green Tea Catechins

Overview

Green tea extract (GTE) is derived from the Camellia sinensis plant and is added to dietary supplements such as fat burners. Phytochemicals from this plant, especially epigallocatechin gallate (EGCG) and caffeine, can be found in GTE but in higher concentrations. How, when, and where the Camellia sinensis plant is grown, as well as processing practices, influence the constituents of GTE. Therefore, GTE and its contents vary among products. GTE and its benefits have been investigated in diseases such as obesity, cardiovascular disease, cancer, and type 2 diabetes. A meta-analysis of 11 randomized controlled trials found a statistically significant reduction in body weight, BMI, and body fat in participants with type 2 diabetes. Because the participants all had type 2 diabetes, it’s unclear whether this benefit is also found in people with overweight or obesity but without type 2 diabetes. Other studies also suggest that GTE may benefit cardiovascular health and may have anticancer properties. On the other hand, studies of the effects of GTE on glucose metabolism have reported inconsistent results. Caution should be exercised when taking GTE, as adverse effects have been reported. Such adverse effects include gastrointestinal and liver distress but are considered extremely rare.

Benefits

Green tea extract contains phytochemicals, especially catechins like epigallocatechin gallate (EGCG) and caffeine. EGCG and caffeine have been shown to synergistically influence health indices, including body composition. The benefits of green tea catechins on lipid oxidation and related fat-burning pathways are achieved in a dose-dependent manner. Significant effects in humans are noted only at high doses, such as 400-500mg EGCG equivalent per day.

How it works

Green tea extract is linked to various health benefits, including weight loss, improved metabolic health, and enhanced cognitive function. It may help in reducing body fat, improving blood lipid profiles, and providing antioxidant effects. Additionally, GTE has been associated with benefits in cardiovascular health and may have anticancer properties.

Side effects

Most doses are standardized against EGCG. Although the amount of EGCG-equivalent varies from one cup of tea to another, depending on many factors, one cup of camellia sinensis green tea contains approximately 50mg of EGCG-equivalent. Significant effects in humans are noted only at high doses, such as 400-500mg EGCG equivalent per day.

Dosage

Caution should be exercised when taking GTE, as adverse effects have been reported. Such adverse effects include gastrointestinal and liver distress but are considered extremely rare.