Green tea is one of the most commonly used teas in the world. Green tea extract is in its concentrated form, and only one capsule contains the same amount of active ingredients as a cup of regular green tea. Like green tea, green tea extract is a great source of antioxidants. These are thought to have a range of health benefits, from boosting heart, liver and brain health to improving skin and even reducing the risk of cancer. Also, many studies have looked at the ability of green tea extract to aid weight loss. In fact, many weight loss products list it as a key ingredient. This article explores 10 science-based benefits of green tea extract.
- High in antioxidants
The health benefits of green tea extract are mainly attributed to its high antioxidant content. Antioxidants help reduce oxidative stress by fighting cellular damage caused by free radicals. This cellular damage is associated with aging and a variety of diseases. Polyphenolic antioxidants called catechins make up most of the antioxidant content of green tea extract. Of the catechins in green tea, epigallocatechin gallate (EGCG) is the most studied and believed to have the greatest health benefits. Studies have shown that green tea extract enhances the body’s antioxidant capacity and protects against oxidative stress.
For example, one study put 35 obese people on 870 mg of green tea extract over eight weeks. Their blood antioxidant capacity increased on average from 1.2 to 2.5 μmol/L. Green tea extract boosts antioxidant capacity and helps prevent various health problems caused by oxidative stress.
- May Boost Heart Health
Oxidative stress increases the accumulation of fat in the blood, which promotes arterial inflammation and leads to high blood pressure. Fortunately, the antioxidants in green tea extract can reduce inflammation and help lower blood pressure. They also inhibit fat absorption in cells, helping to lower blood lipid levels. One study gave 56 obese people with high blood pressure 379 mg of green tea extract daily for three months. Their blood pressure dropped significantly compared to the placebo group. In addition, they had significantly lower blood lipid levels, including lower triglycerides as well as total and LDL cholesterol. Another study in 33 healthy individuals found that taking 250 mg of green tea extract daily for 8 weeks reduced total cholesterol by 3.9% and LDL cholesterol by 4.5%. Given that high blood pressure and high blood lipid levels are risk factors for heart disease, regulating them can promote heart health.
- Good for the brain
Antioxidants in green tea extract, especially EGCG, have been shown to protect brain cells from oxidative stress. This protection can help reduce brain damage that can lead to mental debility and brain disorders such as Parkinson’s, Alzheimer’s and dementia. In addition, green tea extract can reduce the effects of heavy metals such as iron and copper, both of which can damage brain cells. It has also been shown to aid memory by strengthening the connections between different parts of the brain. One study had 12 people drink a soda containing 27.5 grams of green tea extract or a placebo. Then, while the participants were taking memory tests, brain images were obtained to assess brain function.
Compared to the placebo group, the green tea extract group showed enhanced brain function and improved task performance.
- Can Help Lose Weight
Green tea extract is rich in catechins and has moderate amounts of caffeine. Interestingly, it appears that the combination of these ingredients is responsible for its weight loss properties. Catechin and caffeine have been shown to aid weight loss by regulating hormones that enhance thermogenesis. Thermogenesis is the process by which the body burns calories to digest food and generate heat. Green tea has been shown to facilitate this process by making your body burn calories more efficiently, leading to weight loss. One study had 14 people take a capsule containing a mix of caffeine, EGCG from green tea, and guarana extract before each meal. The effect of calorie burn was then examined. The study found that the participants burned an average of more than 179 calories over the next 24 hours. Another study showed that 10 healthy men burned 4% of their calories in 24 hours after consuming a green tea extract capsule containing 50 mg of caffeine and 90 mg of EGCG. Additionally, a 12-week study (856 mg of green tea extract per day in 115 overweight women) observed that participants lost 2.4 pounds (1.1 kg).
- May Benefit Liver Function
The catechins in green tea extract may also help reduce inflammation caused by certain liver diseases, such as nonalcoholic fatty liver disease (NAFLD). One study gave 80 participants with NAFLD 500 mg of green tea extract or a placebo daily for 90 days. The green tea extract group showed significantly lower levels of liver enzymes, indicating improved liver health. Likewise, 17 NAFLD patients took 700 ml of green tea containing at least 1 gram of catechins per day for 12 weeks. They had significantly lower liver fat content, inflammation and oxidative stress. Interestingly, it is important to stick to the recommended dose of green tea extract, as exceeding this dose has been shown to be harmful to the liver.
- Its ingredients may benefit the skin
Whether taken as a supplement or applied to the skin, green tea extract can improve skin health. Numerous reviews indicate that green tea extract, when applied to the skin, can help treat various skin problems such as dermatitis, rosacea, and warts. Plus, as a supplement, it has been shown to help with aging and acne-prone skin.
For example, one study showed that consuming 1,500 mg of green tea extract daily for 4 weeks significantly reduced acne-induced redness. Additionally, both supplements and topical application of green tea extract appear to help prevent skin conditions such as loss of skin elasticity, inflammation, premature aging, and cancer due to exposure to UV light. A study in 10 people showed that applying a cream containing green tea extract to the skin for 60 days improved skin elasticity. Additionally, one study showed that applying green tea extract to the skin reduced skin damage caused by sun exposure. Interestingly, the addition of green tea extract to cosmetics has been shown to provide moisturizing effects that benefit the skin.
- May benefit athletic performance and recovery
Green tea extract appears to be helpful for exercise, either by improving athletic performance or enhancing recovery. Although exercise has many health benefits, exercise is known to generate oxidative stress and damage body cells. Fortunately, antioxidants like green tea catechins can reduce cell damage and delay muscle fatigue. In fact, a study in 35 men showed that green tea extract combined with 4 weeks of strength training increased the body’s antioxidant protection. In addition, 16 sprinters who took green tea extract for 4 weeks showed greater resistance to oxidative stress from repeated bursts of sprinting. Additionally, green tea extract appears to benefit athletic performance. One study found that 14 men who consumed green tea extract for 4 weeks increased their running distance by 10.9%.
- May Help Lower Blood Sugar
The catechins in green tea, especially EGCG, have been shown to enhance insulin sensitivity and regulate blood sugar production, both of which can lower blood sugar levels. One study gave 14 healthy people a sugary substance and either 1.5 grams of green tea or a placebo. The green tea group had higher blood sugar tolerance after 30 minutes and continued to show better results compared to the placebo group. Another study showed that green tea extract increased insulin sensitivity by 13% in healthy young men. Additionally, an analysis of 17 studies concluded that green tea extract can be used to lower fasting blood sugar levels. It can also help reduce levels of hemoglobin A1C, which is an indicator of blood sugar levels over the past 2-3 months.
- Easy to add to your diet
Green tea extract is available in liquid, powder and capsule forms. A wide variety of options can be found on Amazon. Liquid extracts can be diluted in water, while powders can be mixed into smoothies. However, it has a strong flavor. The recommended dose of green tea extract is 250–500 mg per day. This amount can be obtained from 3 to 5 cups of green tea (about 1.2 liters). But it’s important to know that not all green tea extract supplements are created equal. Some supplements contain only dried green tea leaves, while others contain isolated forms of one or more catechins. The catechin most closely related to the health benefits of green tea extract is EGCG, so you need to make sure that the supplement you consume contains this substance. Finally, it is best to take green tea extract with food. Taking more than the recommended dose and taking it on an empty stomach can cause serious liver damage.
Due to its high antioxidant content, green tea extract has been shown to help improve health and body composition. Numerous studies have shown that green tea extract can promote weight loss, blood sugar regulation, disease prevention and exercise recovery. It can also help maintain skin and liver health, lower blood lipid levels, regulate blood pressure and improve brain health. It can be consumed in capsule, liquid or powder form. The recommended dose is 250–500 mg per day, preferably with food. Whether you’re looking to improve your overall health or reduce your risk of disease, green tea extract is an easy way to add health-promoting antioxidants to your diet.
