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Green Tea Leaves Ext Pdr

Also known as: Camellia sinensis, Green tea, Green tea extract, GTE

Overview

Green tea leaves are derived from the *Camellia sinensis* plant, cultivated for tea production. Green tea extract (GTE) is a concentrated form, rich in antioxidants, especially catechins like epigallocatechin gallate (EGCG). It's used as a dietary supplement for potential health benefits, including weight management, cardiovascular health, and antioxidant effects. Research extensively examines its effects on body composition, cardiovascular risk factors, and oxidative stress. GTE is available in various forms, including capsules, tablets, and powders. Its antioxidant properties are attributed to the high concentration of polyphenols, which help neutralize free radicals and reduce oxidative damage. The extract is sourced directly from green tea leaves, ensuring a potent concentration of beneficial compounds.

Benefits

Green tea extract offers several evidence-based benefits. It aids in weight management by reducing body mass (BM), body mass index (BMI), and body fat percentage (BFP), as shown in meta-analyses. GTE also enhances antioxidant capacity (TAC) and reduces oxidative stress markers like malondialdehyde (MDA). Some studies suggest cardiovascular benefits, though evidence is mixed, with potential improvements in lipid profiles in certain subgroups. Obese individuals may experience improved lipid and glucose metabolism. These benefits are typically observed after several weeks of consistent supplementation.

How it works

Green tea extract primarily functions through its antioxidant properties, mainly attributed to EGCG. EGCG neutralizes free radicals, reducing oxidative stress. It also influences metabolic processes, potentially affecting fat metabolism and energy expenditure, which contributes to weight management. Furthermore, GTE may exert cardiovascular benefits through its antioxidant and anti-inflammatory actions, potentially improving lipid profiles and blood pressure. These effects are mediated through interactions with various biological pathways, promoting overall metabolic and cardiovascular health.

Side effects

Green tea extract is generally safe in moderate amounts, but high doses may cause side effects. Common side effects include gastrointestinal disturbances like nausea or stomach upset, and caffeine-related effects such as jitteriness or insomnia due to its caffeine content. Uncommon side effects include rare allergic reactions and potential interactions with medications like blood thinners. In rare cases, high doses may lead to liver toxicity. It is contraindicated in high doses during pregnancy and breastfeeding due to potential effects on fetal development or infant health. Children and the elderly should consult a healthcare provider before use. Individuals taking blood thinners or stimulants should exercise caution due to potential drug interactions.

Dosage

The minimum effective dose of green tea extract is typically around 250-500 mg per day, depending on the formulation and desired effects. For weight management and antioxidant benefits, doses often range from 250 mg to 1,000 mg per day. It is generally considered safe up to 1,000 mg per day, although higher doses may increase the risk of side effects. It is best taken with meals to minimize gastrointestinal side effects. Capsules or tablets are common forms, and bioavailability may be enhanced by taking it with food. A balanced diet is recommended, and individuals should adhere to these guidelines to ensure safety and efficacy.

FAQs

How Long Does It Take to See Benefits?

Benefits may be observed after several weeks of consistent supplementation with green tea extract. Individual results can vary based on dosage, lifestyle, and overall health.

Is Green Tea Extract Safe for Everyone?

Generally safe, but individuals with certain health conditions or taking medications should consult a healthcare provider before use to avoid potential interactions or adverse effects.

Can I Take Green Tea Extract with Other Supplements?

Consult a healthcare provider before combining with other supplements, especially those containing caffeine or other stimulants, to avoid potential additive effects or interactions.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/38031409/ – A systematic review and meta-analysis involving 3,802 participants across 59 studies found that green tea extract (GTE) supplementation reduced body mass (BM), body mass index (BMI), and body fat percentage (BFP). Additionally, GTE increased total antioxidant capacity (TAC) and reduced malondialdehyde (MDA), a marker of oxidative stress, indicating potential benefits for weight management and antioxidant effects. The certainty of evidence varied from low to high due to heterogeneity among studies.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1084455/full – A systematic review and meta-analysis of 40 arms of clinical trials investigated the effects of green tea extract on triglycerides. The study found no significant overall effect on triglycerides, but subgroup analysis showed potential benefits with longer durations of supplementation. High heterogeneity among the included studies was noted as a limitation.
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 meta-analysis examined the effects of green tea extract supplementation on body composition, obesity-related hormones, and oxidative stress markers. The study reported significant reductions in body mass, body mass index, and body fat percentage, suggesting a potential role in weight management. Additionally, it found increases in total antioxidant capacity, indicating improved antioxidant status.
https://www.sciencedirect.com/science/article/abs/pii/S0261561419302304 – This meta-analysis focused on the beneficial effects of green tea extract on lipid and glucose metabolism in obese individuals with metabolic syndrome. The study highlighted improvements in these metabolic parameters, suggesting a potential therapeutic role for green tea extract in managing metabolic syndrome. Specific details on sample size and study heterogeneity were not provided.
https://www.mdpi.com/2076-3921/10/11/1731 – This study likely investigates the antioxidant properties of green tea extract, focusing on its ability to neutralize free radicals and reduce oxidative stress. The research likely provides insights into the mechanisms by which green tea extract exerts its antioxidant effects. Further details would be needed to provide a more comprehensive summary.