Ten Benefits of Green Tea Extract
Ten Benefits of Green Tea Extract Green tea is among the most often consumed teas in the planet.
Green tea extract is the concentrated form of its, with only one capsule containing the very same amount of active ingredients as an average cup of green tea.
Like green tea extract, green tea extract is a fantastic source of antioxidants. These have been credited with a range of health advantages, from promoting heart, liver and brain health to boosting the skin of yours as well as lowering the risk of cancer (one).
What is more often, many scientific studies have looked at green tea extract’s ability to aid weight loss. Actually, lots of weight loss products list it as a crucial ingredient.
This article explores ten science based benefits of green tea extract.
- Loaded with Antioxidants
The health advantages of green tea extract are mainly as a result of its high antioxidant content.
Antioxidants are able to help lower oxidative stress by fighting cell damage caused by free radicals. This cell damage is associated with several diseases and aging (2Trusted Source).
Polyphenol antioxidants called catechins comprise the vast majority of green tea extract’s antioxidant content. Of all the catechins in tea that is green, epigallocatechin gallate (EGCG) would be the most researched and thought to offer most health benefits.
Research has found that green tea extract increases the antioxidant capacity of the body and protects against oxidative stress (3Trusted Source, 4Trusted Source, 5Trusted Source).
For instance, one study had thirty five men and women that are obese take 870 mg of green tea extract for 8 weeks. Their blood antioxidant capacity increased from 1.2 to 2.5 μmol/L, on average (5Trusted Source).
Green tea extract boosts antioxidant capacity, which might help prevent many health issues caused by oxidative stress.
Green tea extract is abundant in antioxidants called catechins, which have been proven to increase antioxidant capacity and protect against oxidative stress.
- May Promote Heart Health
Oxidative stress increases fat buildup in the blood, which promotes inflammation in the arteries and leads to hypertension (6Trusted Source, 7Trusted Source).
Thankfully, the antioxidants in tea extract that is green is able to reduce inflammation and also help decrease blood pressure. They could also inhibit fat absorption in cells, helping reduce blood fat levels (7Trusted Source, 9Trusted Source, 8Trusted Source, 10Trusted Source).
One study had fifty six individuals that are obese with hypertension take 379 mg of green tea extract every day for 3 months. They showed a major decrease in blood pressure, compared to the placebo group (9Trusted Source).
Furthermore, they experienced significant reductions in blood fat levels, including lower triglycerides and total and LDL cholesterol (9Trusted Source).
Another study in thirty three folks that are healthy found that taking 250 mg of green tea extract every day for 8 weeks reduced total cholesterol by 3.9 % and LDL cholesterol by 4.5 % (10Trusted Source).
Given that hypertension as well as high blood fat levels are risk factors for cardiovascular diseases, regulating them can promote heart health.
The catechins in tea that is green might help decrease blood pressure and improve blood fat levels, which promotes heart health.
- Good for the Brain
The antioxidants in green tea extract, especially EGCG, have been proven to protect brain cells from oxidative stress (11Trusted Source).
This protection is able to help reduce brain damage that may result in mental decline and brain diseases as Parkinson’s, Alzheimer’s and dementia (12Trusted Source, 13Trusted Source, 14Trusted Source).
Moreover, green tea extract is able to reduce steadily the action of heavy metals as copper as well as iron, both of which can damage brain cells (15Trusted Source, 16Trusted Source).
It has been found to help memory by enhancing the connection between various regions of the human brain.
One study had twelve folks drink a soft drink containing 27.5 grams of green tea extract or perhaps a placebo. Next, while the participants worked on memory tests, brain images have been obtained to assess brain function.
The green tea extract group showed a rise in brain performance and improved task performance, compared to the placebo group (17Trusted Source).
Green tea extract has been proven to have an optimistic impact on memory and brain health, and could help protect against brain diseases.
- Can Help With Weight Loss
Green tea extract is full of catechins, and it has a good level of caffeine.
Surprisingly, it looks like this particular blend of ingredients is liable for its weight loss properties (18Trusted Source, 20Trusted Source, 19Trusted Source, 21Trusted Source).
Both caffeine as well as catechins have been proven to help in losing weight by regulating the hormones which can enhance thermogenesis (20Trusted Source, 21Trusted Source, 22Trusted Source).
Thermogenesis is the process by which your body can burn calories to digest food and produce heat. Green tea has been proven to increase this process by making your body more efficient at burning calories, which may result in weight loss (21Trusted Source).
One study had fourteen individuals take a capsule containing a combination of caffeine, EGCG from guarana extract and green tea extract before each meal. After that it examined the impact on calorie burning.
It discovered that the participants burned 179 much more calories, on average, in the next twenty four hours (20Trusted Source).
Another study showed that ten healthy males burned four % more energy during the twenty four hours after eating a green tea extract capsule containing fifty mg of caffeine and ninety mg of EGCG (22Trusted Source).
What is more often, a 12 week study that had 115 females that are overweight take 856 mg of green tea extract daily observed a 2.4 lb (1.1 kg) weight loss among participants (23Trusted Source).
Green tea extract is able to aid weight loss by boosting the quantity of calories your body can burn through thermogenesis.
- Might Benefit Liver Function
The catechins in tea extract that is green can also help reduce inflammation brought on by some liver diseases like non alcoholic fatty liver disease (NAFLD) (24Trusted Source, 25Trusted Source).
One study gave eighty participants with NAFLD either 500 mg of green tea extract or perhaps a placebo every day for ninety days (24Trusted Source).
The green tea extract group showed significant reductions in liver enzyme levels, that is an indication of improved liver health (24Trusted Source).
Similarly, seventeen patients with NAFLD took 700 ml of green tea, which contained a minimum of one gram of catechins, daily for twelve weeks. They’d major decreases in liver fat content, oxidative stress and inflammation (25Trusted Source).
Surprisingly, it is essential to adhere to the recommended dosage for green tea extract, as exceeding it’s been proven to be bad for the liver (26Trusted Source).
Green tea extract appears to help improve liver function by decreasing oxidative stress and inflammation.
- May Reduce the Risk of Cancer
The upkeep of your body’s tissues and organs is characterized by cell death and regrowth. Specialized cells known as stem cells produce new cells to replace those that die. This process keeps cells physically active as well as healthy.
Nevertheless, if this balance is disrupted, cancer is able to occur. This’s if your body starts producing dysfunctional cells, and cells do not die as they need to.
The antioxidants in green tea extract, especially EGCG, appear to have favorable effects on the balance of cell production and death (27Trusted Source, 28Trusted Source, 29Trusted Source).
One study explored the negative effects of taking 600 mg of green tea catechins each day for a year on individuals vulnerable of developing prostate cancer.
It discovered that the likelihood of developing cancer was three % just for the green tea group, compared to thirty % for the control group (30Trusted Source).
Green tea extract has been proven to maintain cell health. It may actually help prevent some cancer types, although more research is required.
- The Components of its May Be Great for the Skin
Whether used as a supplement or perhaps put on to the skin, green tea extract has been found to enhance skin health (31Trusted Source).
A great review demonstrated that when used to the skin, green tea extract is able to help treat a variety of skin problems, like dermatitis, warts and rosacea. Additionally, as a supplement, it’s been proven to help with skin aging and acne (31Trusted Source, 32Trusted Source, 33Trusted Source).
For instance, a study demonstrated that consuming 1,500 mg of green tea extract every day for 4 weeks resulted in substantial reductions in white skin bumps due to acne (33Trusted Source).
Additionally, both supplements as well as the topical application of green tea extract appear to help prevent skin conditions as loss of cancer, premature aging, inflammation, and skin elasticity caused by exposure to UV rays (34Trusted Source, 35Trusted Source).
A study in ten individuals revealed that using a cream containing green tea extract to the skin for sixty days resulted in improved skin elasticity (36Trusted Source).
Furthermore, a study showed that applying green tea extract to the skin reduced skin damage brought on by sun exposure (32Trusted Source).
Surprisingly enough, adding green tea extract to cosmetic products has been found to help the skin by providing a moisturizing effect (37Trusted Source).
Green tea extract has been proven to help prevent and deal with many skin problems.
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- May Benefit Exercise Performance and Recovery
Green tea extract appears to be useful in exercise, whether it is by improving enhancing recovery or exercise performance.
While exercise has numerous health benefits, it is known to produce oxidative damage and stress cells within the body.
Luckily, antioxidants like green tea catechins are able to reduce cellular damage and delay muscle fatigue (38Trusted Source, 39Trusted Source, 40Trusted Source).
In reality, a study in thirty five males showed that green tea extract combined with strength training for 4 weeks enhanced the body’s antioxidant protection (41Trusted Source).
Additionally, sixteen sprinters who took green tea extract for 4 weeks demonstrated increased protection against oxidative stress produced by repeated sprint bouts (42Trusted Source).
Moreover, green tea extract appears to benefit exercise performance.
One study discovered that fourteen males who consumed green tea extract for 4 weeks increased their running distance by 10.9 % (43Trusted Source).
Green tea extract increases antioxidant protection against oxidative damage caused by working out. This translates to better exercise performance and recovery.
- May Help Lower Blood Sugar
The catechins in tea that is green, especially EGCG, have been proven to improve insulin sensitivity and regulate the production of blood sugar, both of which may reduce blood sugar levels (44Trusted Source, 45Trusted Source).
A study gave fourteen healthy folks a sugary substance and 1.5 grams of a placebo or perhaps green tea. The green tea group experienced improved blood sugar tolerance after thirty minutes, and carried on to show much better results, compared to the placebo group (46Trusted Source).
Another study showed that green tea extract improved insulin sensitivity in healthy young males by thirteen % (47Trusted Source).
Additionally, an analysis of seventeen studies concluded that green tea extract is helpful in decreasing fasting blood sugar levels. It is able to additionally help lower levels of hemoglobin A1C, which happens to be an indicator of blood sugar levels in the last 2 3 months (48Trusted Source).
Green tea extract has been found to increase insulin sensitivity and blood sugar tolerance, all while decreasing hemoglobin A1C and blood glucose levels.
- Easy to Add to The Diet of yours
Green tea extract can be purchased in liquid, capsule forms and powder.
A great selection can be found on Amazon.
The liquid extract can be diluted in water, while the powder may be mixed into smoothies. Nevertheless, it’s a good taste.
The recommended dosage of green tea extract is between 250 500 mg each day. This quantity could be obtained from 3 5 cups of green tea, or perhaps aproximatelly 1.2 liters.
But it is crucial that you realize that only some green tea extract supplements are created equal. Some supplements contain only dry green tea leaves, while others contain isolated forms of 1 or more catechins.
The catechin most strongly connected to the health advantages of green tea extract is EGCG, so you will want to make certain that the product you’re consuming contains it.
Lastly, it is better to take green tea extract with foods. Both exceeding the recommended dose and taking it on an empty stomach may lead to severe liver damage (26Trusted Source, 49Trusted Source).
Green tea extract can be ingested in capsule, powder or liquid form. The recommended dose is 250 500 mg taken with food.
The Bottom Line
Because of the high antioxidant content of its, green tea extract has been proven to help improve health and body composition.
Numerous studies show that green tea extract is able to promote weight loss, exercise recovery, disease prevention and blood sugar regulation.
It is able to additionally help to keep the skin of yours and liver healthy, reduce blood fat levels, control blood pressure and boost brain health.
It may be ingested in capsule, powder or liquid form. The recommended dose is 250 500 mg one day, and it’s best taken with food.
Whether you would like to boost the general health of yours or perhaps decrease the risk of yours of disease, green tea extract is a simple method to add health boosting antioxidants to the diet plan of yours.