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Total Catechins

Also known as: Epigallocatechin gallate (EGCG), Epicatechin gallate (ECG), Epigallocatechin (EGC), Epicatechin (EC), Green tea catechins, Green tea extract (GTE), Total Catechins

Overview

Total catechins are a group of polyphenolic compounds commonly found in green tea (Camellia sinensis), well-known for their potent antioxidant properties. These compounds include several important catechins, with epigallocatechin gallate (EGCG) being the most prominent. Total catechins are utilized primarily as dietary supplements for a variety of potential health benefits, including enhanced cardiovascular health and weight management. Their high antioxidant activity contributes to the mitigation of oxidative stress, while their anti-inflammatory effects have garnered considerable attention in research. The evidence surrounding catechins is moderate to high, suggesting noteworthy potential benefits, although the results can vary widely across different studies and populations.

Benefits

Research demonstrates several notable benefits of total catechins. One of the key advantages includes their positive effect on cardiovascular health, evidenced by significant reductions in total cholesterol (TC) and LDL cholesterol, with changes averaging -7.62 mg/dL and -5.80 mg/dL, respectively. Moreover, total catechins can help lower blood pressure, with potential reductions of about -2.08 mmHg for systolic pressure and -1.71 mmHg for diastolic. Additionally, some studies suggest a minimal impact on weight management when combined with exercise. The antioxidant effects are also profound, with catechins contributing to an increase in total antioxidant capacity and a decrease in oxidative stress markers. These benefits are often most pronounced in individuals with pre-existing conditions such as high blood pressure.

How it works

Total catechins function primarily through their antioxidant properties, which involve the reduction of oxidative stress by scavenging free radicals in the body. They have been shown to influence lipid metabolism and help regulate blood pressure through enhanced nitric oxide production, improving endothelial function. Specific catechins, such as EGCG, interact with various signaling pathways involved in inflammation and cell survival, promoting overall metabolic health. Despite their health benefits, catechins have low bioavailability due to rapid metabolism and excretion, an aspect that influences their effectiveness.

Side effects

Total catechins are generally recognized as safe when consumed in moderate doses, with gastrointestinal upset, nausea, and stomach discomfort being the most common side effects reported in more than 5% of users. Less frequently, allergic reactions or mild elevations in liver enzymes can occur, while severe liver damage, though extremely rare, has been documented. Caution is advised for individuals taking blood thinners or medications with antioxidant properties due to potential interactions. Additionally, high doses of catechins may be contraindicated during pregnancy and in individuals with liver disease. For those at risk of liver conditions or on specific medications, complete safety evaluations should be conducted before supplementation.

Dosage

The recommended dosage of total catechins typically ranges from 250 mg to 1,000 mg per day, with an optimal general dose for cardiovascular benefits often cited at around 500-1,000 mg. Doses exceeding 2,000 mg may elevate the risk of side effects and are generally not recommended unless under medical supervision. For best absorption and to minimize gastrointestinal discomfort, it is advisable to consume catechins with meals. Various forms of supplementation are available, with green tea extract being the most common. Factors that may enhance absorption include the addition of vitamin C or other antioxidants.

FAQs

Are total catechins safe to take?

Yes, total catechins are generally safe when consumed in moderate amounts. Individuals should consult a healthcare provider if taking medications or have specific health conditions.

When is the best time to take total catechins?

Total catechins are best taken with meals to help reduce potential gastrointestinal side effects and enhance absorption.

What kind of results can I expect from taking total catechins?

Benefits vary individually but may include improvements in cardiovascular health markers and modest weight management when combined with lifestyle changes.

Can I take total catechins for weight loss?

While total catechins may support weight loss, their effects are modest and best achieved when combined with exercise and a healthy diet.

Are there any misconceptions about total catechins?

Catechins are not a cure-all for weight loss; evidence suggests their effects are supportive but not dramatic.

Research Sources

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1084455/full – This systematic review and meta-analysis examined the cardiovascular benefits of green tea extract, highlighting significant reductions in total cholesterol and LDL cholesterol across various trials.
https://pubmed.ncbi.nlm.nih.gov/39350601/ – This study focused on the impact of catechins on body composition and highlighted their minimal additive effect on weight loss when paired with exercise.
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-green-tea-extract-supplementation-on-body-composition-obesityrelated-hormones-and-oxidative-stress-markers-a-gradeassessed-systematic-review-and-doseresponse-metaanalysis-of-randomised-controlled-trials/5F7DCFF04BE51796D39A6CC5B0A3089A – This systematic review investigated the antioxidant effects of green tea extract, reporting improvements in total antioxidant capacity and reductions in oxidative stress markers.
https://pubmed.ncbi.nlm.nih.gov/24861099/ – This research evaluated the effects of catechins on blood pressure, revealing statistically significant reductions in both systolic and diastolic measurements.
https://pubmed.ncbi.nlm.nih.gov/26233863/ – Investigating the health effects of catechins, this study provided insights into their potential benefits in lipid metabolism and cardiovascular health.