Green tea extract is a concentrated form of green tea, packed with powerful compounds from Camellia Sinensis — here’s why it’s getting so much attention.
Consuming green tea is far from something new to people around the world. Sipping tea made from Camellia Sinensis leaves is not new, it’s been going on for centuries in several countries. Nowadays people use Green Tea Extract to get additional benefits.
So, how are they different from each other? While regular green tea remains an excellent source of nutrients, including antioxidants and caffeine, GTE represents its super-concentrated form.
After being extracted from green tea leaves via numerous methods, it contains even more active compounds than the drink itself.
All these beneficial effects of GTE are attributed to specific chemical elements present within this supplement – polyphenols. Specifically, its medicinal benefits come mostly from catechins – another name for the subset of polyphenols found in it.
And even more specifically – from epigallocatechin gallate (EGCG), which has attracted researchers’ attention like no other substance before. [6]
As such, the benefits of taking GTE have become quite apparent. However, its potent formula requires certain precautions and care.
It should not be considered a universal remedy for a bad diet and lack of physical activity.
In order to help you determine what science says and to burst the marketing hype about this wonderful superfood, we will examine the five most important questions related to GTE.
1. Does Green Tea Extract Actually Torch Belly Fat?
- This is, without a doubt, the number one question that drives people to investigate green tea extract supplements. Everyone is looking for that extra edge in weight management. The truth is, it may support weight loss efforts; however, you must understand that it is merely a component of a whole process.
The Reality Check on Weight Loss:
The primary motivation for people to turn to green tea extract supplements – an additional boost in weight loss management efforts. Indeed, it does work – but let us stress out that this substance is only helpful as a part of the complex solution.
What the Green Tea Extract Is All About:
- Green tea extract combines several substances with extremely high bioavailability. Among others, these are caffeine and highly powerful catechins such as EGCG (Epigallocatechin gallate). The main point here is that both of these substances are known to increase fat oxidation – that is, they encourage your body to oxidize accumulated fat to make it more efficient in terms of energy production. [2]
- Besides, green tea extract apparently may raise the level of norepinephrine – the hormone responsible for fat burning. [2]
Fat Burning and Exercise:
- The most definitive evidence supporting the fat-burning effects of green tea extract supplement is the relationship between GTE and physical activity.
- The thermogenic (heat-inducing/metabolism-stimulating) effects of GTE can be demonstrated very well when it is taken prior to exercise, with many studies indicating weight loss from 5% to 17% of total calories consumed being attributed to the thermogenic effects of GTE. [1][2]
- The critical takeaway here is the word synergy. The extract “torches” belly fat much like gasoline helps ignite a fire; the GTE boosts the fat oxidation process, but you have to provide the initial “spark” through exercise and a calorie-controlled diet. [3] (meta-analysis)
2. Is a "Green Tea Detox" a Real Thing or Hype?
On the topic of wellbeing in the realm of social media, people can find numerous offers to try such diet options as “Green Tea Detox” diets, “Teatox,” or other kinds of cleanses that will help you “flush toxins,” “clear the system,” and start your metabolism from scratch in just a couple of days.
As soon as you find it doubtful, it indeed turns out to be a marketing myth. Peer-reviewed research and major medical institutions explain that the “flushing toxins” approach is just a myth. [6]
Humans do not require temporary cleansing of teas. It already has a very efficient permanent cleansing process that goes by the name “liver”. That is the internal organ that functions 24/7, filtering blood and preparing toxins for excretion. [6]
Myth: Drinking green tea does not clean you inside as it flushes toxins from your organs or tissues.
Reality: Because of the potent antioxidant activity of catechin present in green tea extract, the liver is not exposed to oxidative stress and inflammatory responses, hence enhancing the efficiency of filtration without putting any additional strain on the body.
In summary, green tea aids the function of the liver. [6]
3. How Long Does It Take to See a Metabolism Boost?
- The metabolic boost offered by GTE is also an enticing feature to many people, but the typical user does not possess very much patience. If you use a synthetic pre-workout product or stimulant, the effects are immediate and often very abrupt, typically providing you with some degree of a physical and mental boost.
- With GTE, thermogenic support is more subtle (natural), steady, and there may be a greater time period before you experience that extra boost from its thermogenic activity.
The Timeline for Results:
Acute Performance (Pre-Workout)
- You may notice an increase in your ability to focus and oxidize fat as soon as 30-60 minutes after taking the GTE supplement [2], however this will generally occur during your workout, especially if taken right before you begin exercising.
Sustained Resting Metabolic Rate
- To demonstrate an increase in your resting metabolic rate and your body composition (i.e., fat loss), you will have to be patient.
- In order for the catechins to support mitochondrial activity (the powerhouse of your cells) over time, you must allow for both time and consistency in the support you provide to your cells.
- If you are successful, GTE has been found to produce sustained, modest improvements and/or lower fat percentage in those who participated in a study supporting a balanced diet and exercise over a period of time (a minimum of 12 weeks). [3]
It’s all about providing consistent, daily support; results will not be instant.
4. Should I Take My Green Tea Extract Before Bed?
- It’s a common problem. Everyone knows that during sleep, there is extensive recovery and repair of the body. Why shouldn’t one take a strong antioxidant supplement right before going to sleep? The health professionals usually recommend not taking supplements just before sleeping.
Sleep vs. Metabolism Balance:
Pros (L-Theanine): The green tea has L-theanine in its natural composition, an amino acid known to have a calming effect on the brain without making it sleepy. It seems perfect to support the sleep routine. [6]
Cons (Caffeine): But there is also a downside – the presence of caffeine in GTE is minimal but extracted from tea leaves. Even though the quantity of caffeine is much less than that in a cup of coffee, it can be sufficient to interrupt the sleep process, cause difficulties falling asleep, and impair the quality of sleep – especially for those who are caffeine-sensitive. [4][7]
For maximum medicinal effects from GTE, it can be taken in the morning or afternoon.
5. Is Green Tea Extract Safe, or Can It Damage My Liver?
This is definitely the biggest question when it comes to concentrated GTE supplements. The intake of a few cups of brewed green tea is incredibly safe for nearly all people. But if you take the catechins like EGCG in a capsule, then you will be playing by a completely new set of rules.
Liver Toxicity Risk
- Although GTE is known for its ability to support liver health with moderate doses, very high concentrations of catechins in some individuals have been associated with rare cases of liver toxicity or even liver failure [6].
- According to the EFSA and other health organizations, it must be understood that GTE concentrates pose a different level of caution in their consumption.
- Importantly, there has been scientific evidence found regarding this liver toxicity risk, which occurs when GTE is consumed on an empty stomach.
Critical Safety Checklist:
- NEVER go above the recommended dosage: It has been strongly linked to causing additional stress on the liver when more than 800 mg of EGCG is ingested each day. [6]
- ALWAYS ingest along with a meal: Ingesting the concentrated GTE supplement after a meal will significantly decrease the chances of irritation of the liver. [6]
- ALWAYS consult a physician before use: This goes without saying if you are someone suffering from any pre-existing health issues related to the liver or currently using any other medication. GTE can react negatively with several different drugs. [6]
The Bottom Line
The consumption of green tea extract can be an excellent means of getting the maximum benefits of the antioxidant powers and metabolism boosting effects of the Camellia Sinensis plant.
It ranges from enhancing your metabolic functions while working out to ensuring your brain remains calm yet alert while delivering antioxidant powers to your liver.
But you need to use this extract with caution. You should see it more as a powerful complementary product and never expect anything miraculous or magical from it. [3]
To get the full benefit of using this extract, it should be taken regularly and along with a balanced diet and adequate physical activity.
While it is an extremely impactful and effective supplement, it is crucial for one to consult a healthcare professional so that the intake, dosage and requirements meet your personal needs.
References
- [1] The Journal of Nutrition: Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Reduction in Overweight and Obese Adults
- [2] American Journal of Clinical Nutrition: Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-h Energy Expenditure and Fat Oxidation in Humans
- [3] International Journal of Obesity: The Effects of Green Tea on Weight Loss and Weight Maintenance: A Meta-Analysis
- [4] Cleveland Clinic: Green Tea Oral Dosage Forms
- [5] LiverDoctor: Is Green Tea Good For The Liver?
- [6] NCCIH: Green Tea
- [7] Cleveland Clinic: Is Green Tea Extract Beneficial?