Introduction

Green tea is widely consumed. One capsule of green tea extract contains the same active ingredients as a cup of green tea. Antioxidants abound in green tea extract. These promote heart, liver, brain, skin, and cancer health. Green tea extract has also been studied for weight loss. Many weight-loss products contain it. Despite these benefits, green tea extract can be toxic in large doses, so consult a doctor before taking it. Let's discuss the amazing health benefits of green tea extract in this article.

Antioxidant-rich

Green tea extract's antioxidants provide most of its health benefits. Antioxidants fight free radicals to reduce oxidative stress. Cell damage causes ageing and several diseases. Green tea extract contains mostly catechin polyphenol antioxidants. Epigallocatechin gallate (EGCG) is the best-studied catechin in green tea. Green tea extract boosts antioxidant capacity and protects against oxidative stress, according to research. This may reduce health risks. One 2012 study gave 35 obese people 870 mg of green tea extract for eight weeks. Average blood antioxidant capacity increased from 1.2 to 2.5 μmol/L. This small study used toxic green tea extract. This makes it unclear if green tea extract in smaller, safer doses would have the same effect.

Heart-healthy
 

Oxidative stress causes blood fat buildup, artery inflammation, and high blood pressure. Green tea antioxidants reduce inflammation and blood pressure. They reduce blood fat by inhibiting cell fat absorption. 56 obese and hypertensive people took 379 mg of green tea extract daily for three months in a 2012 study. They had lower blood pressure than the placebo group. They also had lower total, LDL, and triglycerides. An older study in 33 healthy people found that 250 mg of green tea extract daily for 8 weeks reduced total cholesterol by 3.9% and LDL (bad) cholesterol by 4.5%. Regulating blood pressure and blood fat can improve heart health because they are risk factors for heart disease.

Brain-healthy
 

Green tea extract antioxidants—especially EGCG—protect brain cells from oxidative stress. This protection reduces brain damage that can cause mental decline and brain diseases like Parkinson's, Alzheimer's, and dementia. Iron and copper, which damage brain cells, can be reduced by green tea extract. It improves memory by connecting brain regions. In 2014, 12 people drank soft drinks with 27.5 grammes of green tea extract or a placebo. Then, while the participants worked on memory tests, brain images were obtained to assess brain function. The green tea extract group showed an increase in brain function and improved task performance, compared with the placebo group.

Can help with weight loss

Catechin-rich green tea extract has caffeine. Interestingly, it seems that this combination of ingredients is responsible for green tea extract’s modest weight loss properties. Catechins and caffeine boost thermogenesis by regulating hormones. Thermogenesis is the process by which your body burns calories to digest food and produce heat. Green tea has been shown to boost this process by making your body more effective at burning calories, which can lead to weight loss. In one older study, 14 people took a capsule with caffeine, green tea EGCG, and guarana extract before each meal. After 24 hours, participants burned 179 more calories on average. Results are mixed. In another well-designed study, 60 adults took 56 mg of green tea extract along with either 28 to 45 mg of caffeine or a placebo daily for 12 weeks. Resting energy expenditure and body composition were unaffected by this study. And, since caffeine is known to stimulate energy expenditure, the modest weight loss effects of green tea extract may be due — at least in part — to the caffeine itself.

One study found that green tea catechins have no significant effect on energy expenditure compared to caffeine alone. Green tea extract may also be affected by caffeine intake. Green tea extract may not work as well for people who drink more than 300 mg of caffeine per day, or three cups of coffee. 115 overweight women took 856 mg of green tea extract or placebo daily for 12 weeks. Green tea extract lost 2.4 pounds on average, but placebos lost more weight and reduced waist and hip circumference. This study used green tea extract at a toxic catechin intake. High-dose green tea catechin users should monitor liver enzymes to avoid liver damage or acute liver failure. Green tea extract studies often contain 375 mg or more catechins and up to 600 mg caffeine, compared to 50 to 100 mg and 30 to 40 mg in a cup of green tea. Before taking green tea extract for weight loss, consider caffeine sensitivity and cardiovascular issues. Consult a doctor to determine if green tea extract is right for you.

May help liver function
 

Green tea catechins may also reduce inflammation caused by liver diseases like NAFLD. A 90-day study gave 80 NAFLD patients 500 mg of green tea extract or a placebo. Green tea extract significantly reduced liver enzyme levels, indicating improved liver health. For 12 weeks, 17 NAFLD patients drank 700 ml of green tea with at least 1 gramme of catechins. Liver fat, inflammation, and oxidative stress decreased significantly. As mentioned above, excessive green tea catechins can damage the liver, so it's important to have your liver functions tested regularly. Discuss dosage with a doctor.

May lower cancer risk
 

Cell death and regrowth maintain tissues and organs. Stem cells replace dying cells. This keeps cells active and healthy. This imbalance can cause cancer. Your body produces dysfunctional cells that don't die. Green tea antioxidants, especially EGCG, may improve cell production and death. One small older study examined the effects of taking 600 mg of green tea catechins per day for a year on prostate cancer-prone men. The green tea group had 3% cancer risk, while the control group had 30%.

Skin benefits
 

Green tea extract improves skin health when taken or applied . Green tea extract can treat dermatitis, rosacea, and warts, according to a large review. It aids skin ageing and acne as a supplement . In one study, 1,500 mg of green tea extract daily for four weeks reduced acne-related red skin bumps. Both supplements and topical green tea extract appear to prevent UV-induced skin conditions like loss of elasticity, inflammation, premature ageing, and cancer. A 60-day green tea cream treatment improved skin elasticity in 10 people. Green tea extract also reduced sun damage, according to a study . Green tea extract in cosmetics moisturises the skin.

Improves workouts and recovery
 

Green tea extract improves exercise performance and recovery. Despite its health benefits, exercise causes oxidative stress and cell damage. Green tea catechins reduce cellular damage and muscle fatigue. Green tea extract and 4-week strength training increased antioxidant protection in 35 men. Green tea extract protected 16 sprinters from repeated sprint bouts' oxidative stress for 4 weeks. Green tea extract improves exercise performance. 14 men who took green tea extract for 4 weeks ran 10.9% farther.

May lower blood sugar
 

Green tea catechins, especially EGCG, increase insulin sensitivity and regulate blood sugar production, lowering blood sugar levels. A study gave 14 healthy people sugar and 1.5 grammes of green tea or a placebo. Green tea showed better blood sugar tolerance after 30 minutes than the placebo group. Green tea extract improved insulin sensitivity by 13% in healthy young men in another study. These studies were small and had no underlying health conditions. However, many diabetics take liver-harming medications and have NAFLD, so they must monitor their liver enzymes. Before taking these supplements, diabetics should consult their doctors. Green tea extract reduced fasting blood sugar in 17 studies. It can also lower haemoglobin A1C, which measures blood sugar over the past 2–3 months.

Easy to add to diet
 

Liquid, powder, and capsule green tea extract is available. Amazon has plenty. Powder can be added to smoothies and liquid extract diluted in water. It's strong-tasting. Green tea extract should be taken 250–500 mg daily. 3–5 cups of green tea yields 1.2 litres. Green tea extract supplements vary. Some supplements contain catechins alone, while others contain dry green tea leaves. Only buy supplements that have been independently tested for purity and content since the FDA does not regulate them. Make sure your supplement contains EGCG, the catechin most linked to green tea extract's health benefits. Last, take green tea extract with food. Overdosing and taking it on an empty stomach can damage the liver.

Conclusion

Green tea extract's antioxidants improve health and body composition. Green tea extract aids weight loss, blood sugar regulation, disease prevention, and exercise recovery. It can also improve brain health, skin health, liver health, blood fat levels, and blood pressure. Capsules, liquids, and powders are available. With food, 250–500 mg daily is recommended. Above this may be toxic. Before taking green tea extract, people with diabetes or certain medications should consult a doctor. Green tea extract is a simple way to add health-boosting antioxidants to your diet.