Green tea is among the most popular teas.
Its concentrated form―green tea extract―is rich in antioxidants, which have been linked to a range of health benefits, including improved liver, heart, and brain health, as well as reduced cancer risk.
Plus, green tea extract has been shown to aid in weight loss. That is why most weight loss supplements contain green tea extract.
However, excessive consumption of green tea extract may pose some adverse effects. It is always necessary to seek the advice of a health professional should you want to take any of these supplements.
Here are 11 science-backed benefits of green tea extract.
1. It is chock-full of antioxidants
Most of the health benefits of green tea extract are attributed to its excellent antioxidant content.
Antioxidants help fight cell damage caused by free radicals, thereby reducing oxidative stress in the body. It can be noted that cell damage may lead to several diseases.
Green tea extract has been shown in studies to increase your body’s antioxidant capacity and reduce oxidative stress. This can help prevent any associated health problems.
For instance, obese individuals who took 870 mg of green tea extract for 8 weeks have been shown in a 2012 study to experience increased blood antioxidant capacity from 1.2 to 2.5 μmol/L, on average.
It is however important to note that the study used a toxic amount of green tea extract. Thus, it is unclear whether smaller, safer doses of green tea extract would have the same effect.
2. It may promote weight loss.
Green tea extract contains catechins and caffeine; both ingredients are responsible for green tea extract’s weight loss properties.
Both catechins and caffeine regulate the hormones that improve thermogenesis, which is a process that has a significant influence on your weight. This makes your body become more effective at burning calories, thereby causing weight loss.
For instance, study participants who took a capsule containing a mixture of EGCG from green tea, caffeine, and guarana extract before meals have been shown in one older study to burn 179 more calories in the next 24 hours.
3. It promotes brain health.
Improved brain health is also one of the many benefits of green tea extract.
Its antioxidant content, especially EGCG, has been found in studies to protect brain cells from oxidative stress, thus reducing brain damage, which could potentially lead to mental decline and several brain diseases like dementia.
In fact, people who drank green tea extract have been shown in a 2014 study to experience improved brain function and task performance.
4. It may help reduce blood sugar levels.
Green tea’s catechins, especially EGCG, may help lower blood sugar levels, as they have been found to regulate the production of blood sugar and improve insulin sensitivity.
Healthy individuals who consumed green tea have been shown in a study to experience improved blood sugar tolerance after 30 minutes.
In addition, green tea extract has been shown in another study to cause improved insulin sensitivity in healthy young men.
Keep in mind though that study participants are healthy. Those who have underlying health conditions should seek a doctor’s advice before taking these supplements.
5. It may promote heart health.
Oxidative stress can cause fat buildup in your blood, which may inflame your arteries and cause high blood pressure.
Green tea’s antioxidant content can reduce inflammation and blood pressure. In addition, it also inhibits fat absorption in cells, thus decreasing blood fat levels.
In fact, obese people with high blood pressure who took 379-mg green tea extract daily for 3 months have been shown in a 2012 study to experience significant reductions in blood pressure and blood fat levels as compared with those in the placebo group.
Regulating high blood fat levels and high blood pressure no doubt promotes heart health.
6. It reduces stroke risk.
Drinking green tea may help reduce the risk of stroke.
In fact, adding green tea in your daily diet has been demonstrated in an American Heart Association (AHA) study to be associated with a modest, yet positive change in stroke risk.
7. It may lower cancer risk.
The body’s tissue and organ maintenance is characterized by a balance of cell production and death. When specialized cells known as stem cells start producing dysfunctional cells, and cells don’t die when they should, cancer occurs.
Fortunately, green tea extract’s antioxidants may be beneficial for the balance of cell production and cell death.
In fact, a small study examining the effects of taking 600-mg green tea catechins per day on cancer found a 3% risk of developing cancer for those in the green tea group and 30% for those in the control group.
8. It may be beneficial for liver function.
The catechins in green tea extract may decrease inflammation stemming from nonalcoholic fatty liver disease (NAFLD) or any liver disease.
In fact, patients with NAFLD who took 700 ml of green tea containing at least 1 gram of catechins every day for 12 weeks have been shown in a study to experience significant reductions in inflammation, liver fat content, and oxidative stress.
However, too much consumption of green tea catechins may also be harmful to the liver. Thus, it is always best to speak with a healthcare professional for better and safe dosage recommendations.
9. It may help boost exercise performance and recovery.
Another item that we could include in the list of benefits of green tea extract is improved exercise performance and recovery.
Although exercise is beneficial for your overall health, it causes cell damage and produces oxidative stress in the body. Fortunately, green tea catechins can help counter this effect by reducing cell damage and delaying muscle fatigue.
In fact, green tea extract combined with strength training for 4 weeks has been shown in a study in 35 men to enhance the body’s antioxidant protection.
In addition, men who consumed green tea extract for 4 weeks have been found in one study to increase running distance by 10.9%.
10. It may be beneficial for the skin.
Interestingly, green tea extract may also enhance skin health.
It has been demonstrated in a large review to help treat a range of skin concerns, such as warts and dermatitis, when applied to the skin.
Another study also demonstrated that green tea extract supplement may help with acne and skin aging. For instance, consuming 1,500 mg of green tea extract daily for 4 weeks has been shown in a study to significantly reduce red skin bumps caused by acne.
11. It is easy to add to your diet.
Green tea extract is available in various forms—capsule, powder, and liquid.
Green tea powder may be added to smoothies, while the liquid extract may be diluted in drinking water. It has a strong taste though.
Its daily recommended dosage is between 250 and 500 mg, which you can obtain from drinking 3–5 cups of green tea.
If you want to take green tea extract supplements, make sure to purchase those that have been analyzed by an independent lab to ensure content and purity.
Also, the health benefits of green tea extract are mostly attributed to the catechin EGCG, so picking a supplement that contains it is best.
The Takeaway
The excellent antioxidant content of green tea extract has been proven to help you lose weight and improve health. Other green tea benefits include reduced stress and chronic fatigue, dental cavity prevention, and improved arthritis.
Make sure to consume only the recommended daily dose, and take it with food. Otherwise, you may experience some green tea side effects, such as headaches and stomach problems.
People with underlying medical conditions and taking some medications may need to seek the advice of a health professional before taking green tea extract.
So whether you are looking to lose weight, improve your mental and skin health or even your overall health, green tea extract may help you.
