Green tea, a drink revered for its rich history and health benefits, has been cherished by civilizations across the globe for ages. From the serene Zen gardens of Japan to the bustling tea houses of Morocco, its popularity crosses borders, and cultures. People enjoy green tea for its refreshing taste and soothing aroma. Drinking green tea is a beverage to sip to relax and unwind, while avoiding the downsides of drinking sugary beverages.
But there are more perks to sipping green tea. This freshly brewed beverage contains an abundance of antioxidants. These antioxidants are like defenders, protecting your cells from damage caused by harmful molecules called free radicals. By sipping this beverage, you consume antioxidants that help neutralize the free radicals that threaten your cells. Green tea also contains modest amounts of caffeine (less than coffee and black tea). Many people enjoy the energy boost and added ability to focus they enjoy after consuming caffeinated beverages.
Green tea extract is a concentrated form of green tea available in pill form. It’s for people who want the benefits of drinking green tea, but don’t enjoy the taste. It contains more antioxidants but also more caffeine and other components. While green tea extract may offer some of the same health benefits as sipping a hot cup of green tea, it may also pose risks for certain people. Let’s look at why but first let’s look at what science shows, so far, about the health benefits of green tea.
Green Tea Has Antioxidant Power
Green tea contains a powerful antioxidant called EGCG, which stands for epigallocatechin gallate. This compound belongs to a group of plant chemicals called polyphenols that can protect your cells from damage by free radicals. So, it’s not surprising that some people drink green tea for its health benefits rather than its taste.
It Promotes Heart Health
Research shows regularly drinking green tea is linked with a reduced risk of cardiovascular diseases. This isn’t surprising since it contains catechins that work to lower LDL (bad) cholesterol and triglyceride levels. Additionally, the anti-inflammatory properties of green tea benefit your blood vessels and heart health.
Green Tea Helps with Weight Management
Green tea has also gained popularity as a potential weight management aid. Some small studies show it modestly boosts resting metabolic rate and enhances fat oxidation. However, green tea alone cannot replace a healthy diet and active lifestyle. The metabolic boost you get from drinking green tea will be modest and short-lived. It’s the totality of your lifestyle that matters!
Brain Boost
Green tea has less caffeine than coffee, but enough to give you a mild mental boost. It also has an amino acid called L-theanine, which helps you relax. Together, they may help improve your brain function, mood, and memory by making you more alert and focused.
The Caveats of Green Tea Extract:
While green tea in its natural form offers potential health benefits, be cautious of its concentrated counterpart—green tea extract. Recent research from Rutgers University has uncovered a perplexing twist to this tale. It appears that long-term, high-dose consumption of green tea extract may pose a risk of liver damage for a select few individuals. Scientists have identified two genetic variants that can predict this potential risk.
The study used data from the extensive Minnesota Green Tea Trial, which explored green tea’s effects on breast cancer. It homed in on two specific genetic variations. These variations affect the synthesis of enzymes responsible for breaking down epigallocatechin gallate (EGCG), the primary antioxidant found in green tea.
Among women possessing specific variations in these enzymes, early signs of liver damage were more prevalent. Notably, participants with the high-risk UGT1A4 genotype experienced a striking 80 percent increase in the liver enzyme indicating potential liver stress after just nine months of consuming high-dose green tea extract.
It’s reassuring that the danger of liver toxicity is connected to concentrated green tea supplements, and not to drinking green tea as a beverage This realization paves the way for a significant breakthrough in personalized medicine. We can now potentially predict who can enjoy the advantages of high-dose green tea extract without putting their liver health at risk.
There are other reasons to avoid taking green tea extract and stick to drinking green tea. Let’s look at those.
High Caffeine Content
Green tea extract is a concentrated form of green tea that contains caffeine. The amount of caffeine in green tea extract can vary depending on the brand and the specific product. On average, one capsule of green tea extract contains about 32mg of caffeine, but there’s a lot of variability. Some versions of green tea extract can contain as much as 600 milligrams of caffeine, which is greater than the 400 milligrams deemed safe for most healthy people.
Overdoing the caffeine, and it’s in other beverages too, can lead to jitteriness, increased heart rate, and sleep disturbances. If you’re sensitive to caffeine or have underlying health conditions, exercise caution when consuming green tea extract or stick to green tea in a cup.
Drug Interactions
While regular green tea is generally safe, the concentrated extract can have an impact, especially if you’re taking medications like blood thinners, anticoagulants, or specific antidepressants. So, talk with your healthcare provider before adding green tea extract to your routine if you’re on medications. Why? Green tea extract contains powerful compounds that can influence how medications work in your body and how quickly they break down.
Conclusion:
Enjoy sipping green tea in liquid form. Its antioxidant properties, heart health benefits, weight management potential, and cognitive enhancement qualities make it a popular choice. But more isn’t better.
Green tea extract is super concentrated, and that creates risk for a small number of people who are at risk for liver inflammation if they take green tea extract for a sustained period. So, without knowing whether you’re at higher risk of liver damage from concentrated forms of green tea, it’s safest to stick to drinking green tea as a beverage.
References:
- Laura Acosta, Laura Byham-Gray, Mindy Kurzer, Hamed Samavat. Hepatotoxicity with High-Dose Green Tea Extract: Effect of Catechol-O-Methyltransferase and Uridine 5’-Diphospho-glucuronosyltransferase 1A4 Genotypes. Journal of Dietary Supplements, 2022; 1 DOI: 10.1080/19390211.2022.2128501.
- Elle Penner, MPH, RD. Everything you need to know about green tea extract supplements. (2023). Retrieved 27 May 2023, from https://www.elo.health/articles/green-tea-extract-supplements/
- 10 Evidence-Based Benefits of Green Tea. (2023). Retrieved 27 May 2023, from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
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