Green Tea Extract Phytosome
Also known as: Green tea, Green tea extract (GTE), Green tea phytosome, Camellia sinensis
Overview
Green tea extract is derived from the leaves and leaf buds of the *Camellia sinensis* plant. It is prepared through steaming and pan-frying, which helps preserve its polyphenol content, particularly catechins, with epigallocatechin gallate (EGCG) being the most active component. Green tea extract is used for its potential health benefits, including reducing cardiovascular risk factors, aiding in weight management, and possibly preventing certain types of cancer. It is high in polyphenols, particularly EGCG, and contains caffeine. The phytosome formulation is designed to enhance bioavailability. Extensive research has been conducted, with numerous randomized controlled trials (RCTs) and meta-analyses providing robust data on its effects.
Benefits
Green tea extract (GTE) offers several evidence-based benefits. It significantly reduces total cholesterol (TC) by -7.62 mg/dL, LDL-C by -5.80 mg/dL, fasting blood sugar (FBS) by -1.67 mg/dL, HbA1c by -0.15%, and diastolic blood pressure (DBP) by -0.87 mmHg, while increasing HDL-C by 1.85 mg/dL. GTE supplementation also reduces body mass, body fat percentage, BMI, and malondialdehyde (MDA) levels, while increasing total antioxidant capacity (TAC) and adiponectin levels. Some studies suggest GTE may aid in weight loss and maintenance, though the effects are generally small. There is also some evidence suggesting that green tea consumption may reduce the risk of certain cancers, such as endometrial and ovarian cancer. Benefits are more pronounced in individuals with higher baseline cardiovascular risk factors and in those who receive the supplementation for more than 12 weeks.
How it works
Green tea extract, particularly EGCG, acts through multiple pathways. It exhibits antioxidant activity by neutralizing free radicals and reducing oxidative stress. It also has anti-inflammatory effects by reducing levels of inflammatory markers. GTE influences lipid metabolism by affecting enzymes involved in lipid synthesis and degradation and impacts blood pressure regulation by affecting vascular function and endothelial health. EGCG targets various molecular pathways, including those involved in inflammation, lipid metabolism, and antioxidant defense. The phytosome formulation enhances the bioavailability of EGCG and other catechins by improving their absorption in the gastrointestinal tract.
Side effects
Green tea extract is generally considered safe when consumed in moderate amounts. Common side effects include caffeine-related effects like jitteriness, hyperactivity, and irritability, especially in high doses. Gastrointestinal disturbances, such as nausea and diarrhea, may occur in some individuals. Rare side effects have not been consistently reported. GTE interacts with clozapine, dipyridamole, disulfiram, estrogens, 5-fluorouracil, rosuvastatin, carbamazepine, flutamide, imatinib, lisinopril, and phenobarbital, among others. Pregnant or breastfeeding women should consult healthcare providers before using GTE supplements. Individuals with osteoporosis should be cautious due to potential increased calcium excretion.
Dosage
Recommended dosages of green tea extract typically range from 250 mg to 1000 mg per day, with 500-750 mg per day often cited as optimal. For cardiovascular benefits, doses between 500-1000 mg per day are commonly used. There is no established maximum safe dose, but high doses (>2000 mg/day) may increase the risk of side effects. It is generally advised to take supplements with meals to enhance absorption. Phytosome formulations are recommended for enhanced bioavailability. A balanced diet and adequate hydration can support overall efficacy.
FAQs
Is green tea extract safe?
Green tea extract is generally safe, but interactions with medications and potential side effects should be considered. Consult with a healthcare provider if you have any underlying health conditions or are taking medications.
When should I take green tea extract?
It can be taken at any time, but taking it with meals is recommended for better absorption. Consistency is key, so choose a time that fits your daily routine.
What results can I expect from taking green tea extract?
Improvements in cardiovascular risk factors, body composition, and oxidative stress markers can be expected over several weeks to months with consistent supplementation and a healthy lifestyle.
Is green tea extract a quick fix for weight loss?
Green tea extract is not a quick fix for weight loss or health issues; consistent supplementation and a healthy lifestyle are necessary for noticeable benefits. Manage your expectations and be patient.
Research Sources
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1084455/full – This systematic review and meta-analysis of 55 RCTs with 63 effect sizes found that green tea extract supplementation significantly reduces total cholesterol, LDL-C, fasting blood sugar, HbA1c, and diastolic blood pressure, and increases HDL-C. Subgroup analysis showed benefits with supplementation lasting more than 12 weeks, indicating a sustained positive impact on cardiovascular risk factors.
- https://pubmed.ncbi.nlm.nih.gov/38031409/ – This systematic review and meta-analysis of 59 RCTs involving 3802 participants found that green tea extract supplementation leads to reductions in body mass, body fat percentage, BMI, and malondialdehyde (MDA) levels, and increases in total antioxidant capacity (TAC) and adiponectin levels. These findings suggest that GTE can positively influence body composition and oxidative stress markers.
- https://www.mdpi.com/2076-3417/11/11/4905 – This review article discusses the formulations of EGCG and GTE, their interactions with selected drugs, and prospective applications. It highlights the importance of phytosome formulations for enhanced bioavailability and safety considerations regarding drug interactions, emphasizing the need for careful evaluation of potential interactions when using GTE supplements.
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008650.pub2/references – This Cochrane review assesses the effects of green tea for weight loss and weight maintenance in overweight or obese adults. While some studies suggest a potential benefit, the evidence is mixed and further research is needed to confirm these findings.
- https://www.webmd.com/vitamins/ai/ingredientmono-960/green-tea – WebMD provides general information about green tea, including its uses, potential benefits, and safety considerations. It serves as a basic overview of green tea and its properties.
