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Green Tea Performance Extract

Also known as: Green Tea Performance Extract, GTE, Green tea extract, Green tea polyphenols, Matcha, Catechin extract, Camellia sinensis extract

Overview

Green Tea Performance Extract (GTE) is a concentrated form derived from the leaves of *Camellia sinensis*, commonly known as green tea. It is rich in polyphenols, particularly epigallocatechin gallate (EGCG), which are potent antioxidants. GTE is primarily used as a nutraceutical for weight management, antioxidant support, and metabolic health, with potential benefits for cognitive function. It is characterized by its high catechin and caffeine content, exhibiting antioxidant, anti-inflammatory, and metabolic modulating effects. Research on GTE is extensive, with numerous randomized controlled trials and meta-analyses supporting its efficacy and safety, though heterogeneity in study designs exists.

Benefits

Green Tea Performance Extract offers several evidence-based benefits. A meta-analysis of 59 randomized controlled trials (n=3802) demonstrated statistically significant, albeit modest, reductions in body mass (BM), body mass index (BMI), and body fat percentage (BFP) with GTE supplementation. It also significantly improved oxidative stress markers, decreasing malondialdehyde (MDA) and increasing total antioxidant capacity (TAC), indicating enhanced antioxidant status. These antioxidant effects were more pronounced in men and obese individuals. GTE has also been shown to increase adiponectin levels, a hormone associated with improved metabolic profiles. Furthermore, meta-analyses suggest improvements in cardiovascular risk factors, including lipid profiles and modest reductions in HbA1c (around 0.15%), particularly in non-diabetic adults, indicating cardiometabolic benefits. The antioxidant and body composition changes are most evident within 12 weeks of supplementation. While the effect sizes for body composition and cardiometabolic improvements are modest, they are consistent and may hold clinical relevance, especially in individuals with metabolic syndrome.

How it works

The primary mechanism of action for Green Tea Performance Extract involves its rich catechin content, especially EGCG. EGCG acts as a potent antioxidant by scavenging free radicals and upregulating the body's natural antioxidant enzymes. It modulates metabolic pathways, leading to increased fat oxidation and thermogenesis, which contributes to its weight management effects. GTE interacts with various body systems by influencing adipose tissue metabolism, regulating hormones like adiponectin, and mitigating oxidative stress. At a molecular level, EGCG targets AMP-activated protein kinase (AMPK), nuclear factor erythroid 2–related factor 2 (Nrf2), and inflammatory signaling pathways. Catechins have moderate bioavailability, and their absorption can be influenced by the formulation and the presence of food.

Side effects

Green Tea Performance Extract is generally considered safe when consumed within recommended dosages. The most common side effects, affecting more than 5% of users, are mild gastrointestinal discomfort. Uncommon side effects, occurring in 1-5% of individuals, include headache and dizziness. Very rare but serious side effects, occurring in less than 1% of users, include liver toxicity, which has been reported with excessive intake. GTE can interact with certain medications; due to its caffeine content, caution is advised when taken with anticoagulants and stimulant drugs. It is contraindicated in individuals with pre-existing liver disease or known caffeine sensitivity. Pregnant and breastfeeding women should avoid high doses, and children and the elderly should use GTE only under medical supervision due to potential sensitivities and lack of extensive safety data in these populations.

Dosage

The minimum effective dose for Green Tea Performance Extract, based on research, ranges from 250 mg to 500 mg of total catechins daily. Optimal dosage ranges commonly used in effective randomized controlled trials are between 300 mg and 600 mg of catechins per day. The maximum safe dose is generally considered to be up to 800 mg of catechins daily for most adults; exceeding this dose increases the risk of adverse effects, particularly liver toxicity. For improved tolerance and to minimize gastrointestinal discomfort, it is recommended to take GTE in divided doses with meals. Extracts standardized for EGCG content are preferred to ensure consistent potency. While taking with food may reduce side effects, it can also slightly affect absorption. No specific cofactors are required, but adequate hydration and a balanced diet are always recommended for overall health.

FAQs

Is Green Tea Performance Extract effective for weight loss?

Yes, studies show it can modestly reduce body weight, BMI, and body fat percentage over several weeks to months, though effects are generally small.

Is it safe for long-term use?

Generally, yes, when taken within recommended doses. However, high doses should be avoided to prevent the rare risk of liver toxicity.

When should it be taken?

It is best taken with meals to help minimize potential gastrointestinal discomfort and improve tolerance.

How soon do effects appear?

Noticeable effects, particularly for antioxidant capacity and body composition changes, typically begin to appear within 8 to 12 weeks of consistent supplementation.

Does it improve cognitive function?

Current human trials do not consistently show significant cognitive benefits at typical doses of Green Tea Performance Extract.

Research Sources

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 high-quality systematic review and meta-analysis of 59 RCTs (n=3802) found significant reductions in body mass, BMI, and body fat percentage, alongside increased total antioxidant capacity and adiponectin, and decreased malondialdehyde with GTE supplementation. It highlights the modest but statistically significant effects on body composition and oxidative stress markers, noting heterogeneity in study designs.
https://pubmed.ncbi.nlm.nih.gov/38031409/ – This PubMed entry corresponds to the same systematic review and meta-analysis as the British Journal of Nutrition article. It confirms the findings regarding GTE's effects on body composition, obesity-related hormones, and oxidative stress markers, providing a comprehensive overview of its efficacy in these areas.
https://www.neurology.org/doi/10.1212/WNL.0000000000211496 – This moderate-quality systematic review and meta-analysis of 12 RCTs (n=569) investigated the cognitive effects of matcha green tea. It concluded that there was no significant cognitive improvement observed with matcha green tea supplementation, noting limitations due to small sample sizes and short study durations.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9871939/ – This moderate to high-quality systematic review and meta-analysis of 32 RCTs examined the effects of GTE on cardiovascular risk factors. It reported improvements in lipid profiles and modest reductions in HbA1c, suggesting cardiometabolic benefits, particularly in non-diabetic adults, while acknowledging moderate heterogeneity and subgroup differences.