February 01 2021
In this article you will learn about the basic facts and benefits you need to know about green tea extract so you can be safe and feel confident about taking a green tea supplement.
The main antioxidants in green tea are called catechins and epigallocatechin gallate or EGCG, is the most researched and likely provides the most health benefits. The catechins in green tea may help reduce blood pressure and improve blood fat levels which promotes heart health. The extract has also been shown to protect our brain health and memory.
Studies have shown that green tea extract may promote weight loss through process called thermogenesis.
It may also help blood sugar regulation and exercise recovery.
The extract can be found in capsule, liquid or powder form. And the recommended dose is 250 to 500 milligrams a day and it is best taken with food. Just like the tea it may come with some caffeine but when used in some supplements it may actually be caffeine free.
As mentioned, there's some research showing that it may help with weight loss and is often marketed for that. A few problems associated with this includes, potentially how much of it you need that the benefits seem to be more likely in people who are not getting caffeine from other sources and that any one thing is never a miracle pill. You need to make changes to your diet and lifestyle to sustainably lose weight.
Another important ingredient is L-theanine. This is a relaxing amino acid that does not make you sleepy. Green tea is the only dietary source of L-theanine. Although, it can also be found as a supplement by itself. For helping you relax and some other mechanisms, such as regulating something called nitric oxide it may support heart and brain health. Keep in mind that if you were drinking green tea and supplementing with the extract you need to look into how much total caffeine you are getting in a day, including other sources such as coffee.
The FDA recommends we don't get more than 400 milligrams of caffeine in a day as there can be health problems such as GI upset, muscle tremors and heart palpitations. Overall green tea is a great source of antioxidants and the relaxing amino acid, L-theanine. Whether you choose to get this from drinking green tea or taking supplements it likely depends on whether or not you like the taste of green tea.
Legend has it that green tea has been around, for approximately 4,500 years. The mythical god-king Shennong gifted his knowledge of green tea and its cultivation to the Chinese people along with other agricultural secrets. It isn't certain if it's that old but the popular drink certainly could be. It was all the way back in the Tang Dynasty, around 1400 years ago that the green tea plant and methods of its cultivation were written down. In the year 1911 about several hundred years, a japanese zen buddhist master brought green tea to japan and documented its numerous health benefits.
Green Tea made its way to the west when European explorers and colonizers arrived seeking spice. Green tea became extremely popular in Europe and the new world, but mostly it was the darker teas that saw heavy import. Green tea has only relatively recently made an appearance in the Western world. But It has done so in a big way. Now, the green tea consumption has increased by sixty percent in the last decade and shows no signs of slowing down.
Now, let's look at the health benefits of green tea and green tea extract.
In the past, traditional Chinese medicine (TCM) has prescribed green tea for countless dieases and illnesses and has also been hailed as a miracle drink. It may not "balance the five major organs" or anything like that but the beverage has been linked to improvements in several areas of health. Almost the entire body benefits from regular consumption of green tea or green tea extract. Here are the most significant health benefits green tea provides for you.
Many of the green tea benefits come from its high antioxidant count. Free radicals are atoms or groups of atoms that are formed from interactions with oxygen. You happen to be surrounded by oxygen at all times so we have plenty of these in our bodies unfortunately they can damage cells and DNA, causing disorders like cancer. Antioxidants neutralize these free radicals and keep you healthy. Regularly consuming of green tea and green tea extract significantly leads to increase in the level of antioxidants in your system. With a high amount of antioxidants in your blood you can experience health benefits such as reduced inflammation and blood pressure. Free radicals increase oxidative stress and inflame your arteries and blood vessels. As they swell up your blood pressure increases and your risk of heart disease does as well. Antioxidants found in green tea reduce this stress.
Reduced cholesterol and blood fat
Consumption of green tea has been linked to lower levels of total cholesterol, LDL cholesterol and blood fat levels. All of which are risk factors for heart-related diseases.
Increased brain health
Antioxidants prevent the damage to brain cells and hence, mental decline. More antioxidants lead to less risk of diseases such as Alzheimer's and Parkinson's. Green tea and it's antioxidants have also been shown to increase memory and cognitive function.
Increased liver health
Antioxidants are also connected to lower levels of harmful liver enzymes and reduced inflammation.
Better blood sugar
Green tea and its antioxidants have been shown to increase insulin sensitivity and better blood sugar regulation.
There's no conclusive evidence as such, that green tea prevents cancer. Although there is strong evidence that black tea does. Conversely, data suggests that people who consume green tea are at a lower risk of certain kinds of cancer. Some of the cancers, green tea is thought to prevent are includes lung cancer, esophageal cancer, oral cancer as well as liver cancer.
Weight loss benefits
Weight loss is one of the main health benefits touted by many. Green tea and it's extracts actually deliver on the promise of fat burning if used correctly. It does this with two of the substances found in it: antioxidants, and caffeine. Antioxidants: Besides fighting free radicals and protecting your body, from disease, antioxidants in your system also promote the progress of thermogenesis. And thermogenesis is basicallt defined as the process by which one's body burns fat into energy. Antioxidants have a role in regulating the hormones that cause and maintain this process. Caffeine is something most people in the modern world are already acquainted with in their daily lives. But besides keeping us awake and alert it also gives us a hand in the gym. Caffeine increases focus and fights fatigue allowing us to work harder and longer and keep thermogenesis going.