Green tea extract, rich in EGCG antioxidants, supports weight loss by boosting metabolism up to 4%, enhances skin health by reducing UV damage by 25%, and lowers LDL cholesterol by 5–10%. Consume 300–500 mg daily through capsules or mixed in beverages for optimal benefits.
Rich in Antioxidants
Scientific studies have pointed out that 200–400 mg of green tea extract per day can raise the antioxidant capacity within the body by over 30%, protect cells from oxidative stress, and prevent premature aging.
Antioxidants have a well-documented role in cardiovascular health. Studies have documented that green tea extract, if taken in a standardized dose of 300 mg EGCG daily, can reduce LDL cholesterol by up to 5% within 12 weeks.
Green tea extract supports skin health by reducing UV-induced oxidative damage. In a placebo-controlled study, it was shown that a topical solution with 10% green tea extract containing catechins applied on the skin produced a 25% reduction in sunburn after UV exposure, while oral administration of 400 mg improved skin elasticity and hydration over an eight-week period.
Antioxidants in green tea extract accelerate recovery and reduce muscle soreness for those doing high-intensity workouts. Studies with athletes have shown that supplementation of 500 mg/day of green tea extract over four weeks reduced markers of muscle damage by 18%, compared to placebo groups.
Supports Weight Management
There are studies showing that green tea extract is a useful supplement to help with weight management. Supplementation ingesting 300–600 mg/day of green tea extract may enhance resting metabolic rate by 3–4%. A person burning 2,000 calories per day could burn an additional 60–80 calories without activity level change.
Studies involving overweight subjects have found that 500 mg of green tea extract supplementation for a period of 12 weeks reduced the percentage of abdominal fat by an average of 1.6% compared to control groups. This should be sufficient to make a slight observable difference in body composition and, due to the selected nature of the loss, has implications other than cosmetic in the longer term.
In one study, it was established that 300 mg of green tea extract combined with moderate-intensity exercise increased fat burning by 17%. That would mean an extra 25-30 calories of fat being burned for the person exercising for an hour, and over weeks and months with regular workouts, that amounts to quite something.
Weight control is also favored by the appetite-suppressing activity of green tea extract. In one 12-week trial, participants with the administration of 400 mg/day of green tea extract reported lower hunger and a reduced incidence of overeating. On average, they recorded a 200-calorie reduced intake daily.
Improves Brain Function
A typical dose of green tea extract would provide up to 100-200 mg, and among them, about 30-50 mg of caffeine can improve alertness, attention, and reaction time. Some studies showed that green tea extract before task execution on cognitive skills resulted in improved task accuracy of around 15-20% along with response rate compared to placebo.
The L-theanine content in green tea extract balances out the stimulating properties of caffeine by promoting relaxation without drowsiness. This current study, by using the brain imaging techniques, would suggest that the combination of 200 mg L-theanine and caffeine increases alpha brain wave activity by about 10-15%, associated with a relaxed but alert state of mind.
Neuroprotective properties of green tea extract have long-lasting positive effects on the brain. In one follow-up study conducted for six months among elderly individuals, it was observed that the consumption of 300 mg of green tea extract per day reduced cognitive decline by 10-12%, compared to non-consumers.
In one clinical trial, test subjects who took 400 mg of green tea extract every day reported a 20% decrease in perceived stress levels over an eight-week period. This was corroborated by physiological data including a 12% decrease in cortisol levels; cortisol is the steroid hormone associated with stress.
Enhances Heart Health
Taking 250–500 mg of green tea extract per day may reduce LDL cholesterol by 5–10% after 8–12 weeks. For example, one randomized controlled trial saw a mean reduction of LDL cholesterol by 10 mg/dL, which impressively decreased the risk of heart disease by a margin.
Clinical trials have demonstrated that up to 300 mg of green tea extract taken daily may reduce systolic blood pressure by 3-5 mmHg and diastolic pressure by 2-3 mmHg within three months. This decrease in blood pressure might, for borderline hypertensives, decrease the risk of severe cardiovascular complications by about 10% and could offer a natural alternative for maintaining blood pressure without recourse to prescription medication.
In one study involving patients with mild cardiovascular risk factors, it was reported that 400 mg/day of extract of green tea administered for six weeks improved flow-mediated dilation by 5%, a measure of elasticity in the blood vessels.
Antioxidant activities from green tea extract enhance cardiovascular health by decreasing both oxidative stress and inflammation, well-documented contributors to heart disease. Green tea extract also results in improved cardiovascular outcomes for health conditions. One recent, randomised study taken in subjects over 12 weeks dosed at 300mg/day recorded a decrease in inflammation marker CRP, evident with a 20% lowering in values.
Promotes Skin Health
A daily dose of 300-400 mg of green tea extract may decrease the sensitivity of skin to UV radiation by up to 25%. In one clinical trial, over a period of 12 weeks, the group treated with green tea extract developed noticeably fewer sunburns with increased resistance and resilience of skin compared to the placebo group.
The highly active catechins in green tea extract, especially epigallocatechin gallate, have been shown to enhance collagen synthesis and, therefore, skin elasticity. In a randomized study of 60 individuals, the application of a topical solution with 10% green tea extract combined with oral intake of 400 mg resulted in wrinkle depth reduction by 15% and skin elasticity improvement by 12% during an 8-week study.
In one 4-week study, patients with mild to moderate acne who applied a 2% green tea extract topical treatment had a 58% reduction in active acne lesions. Those who supplemented with 500 mg of green tea extract daily saw a 20% reduction in acne severity, showing that both topical and oral can work together to clear skin.
It further supports skin hydration and decreases dryness. In one placebo-controlled study, it was documented that supplementation of 300 mg of green tea extract daily for 6 weeks significantly improved skin moisture levels by 17% and decreased transepidermal water loss by 14%.