Green tea is surging in popularity in the United States, especially among younger adults.
Awareness of green tea’s health benefits is a major driver of this increased demand. After black tea, green tea is the second most popular type of tea to drink. However, when it comes to supplementation, green tea leads the way. Researchers are particularly interested in the antioxidant properties of green tea. With all the buzz around green tea, many people wonder: Is it truly safe and effective to drink or take as a supplement for better health?
Green tea is rich in polyphenols, such as catechins. In addition, it contains modest amounts of caffeine and the amino acid L-theanine. Together, they promote relaxation and focus that can be described as calm energy without the jitteriness commonly associated with coffee. These compounds have been studied for antioxidant, anti-inflammatory, metabolic, and even neuroprotective effects for years. In human trials, modest improvements in weight loss, fat oxidation and insulin sensitivity have been observed, though effects are often small and variable, depending on dose, baseline metabolic health and duration of use.
In a recent study published in Cell Biochemistry & Function, researchers explored how green tea extract might protect against the harmful effects of a high-calorie, Western-style diet. Mice were fed a diet high in fat and sugar for several weeks, mimicking the kind of eating patterns linked to obesity and diabetes in people. When green tea extract was added to their regimen, the mice showed healthier blood sugar control, better insulin sensitivity and improved activity of genes in muscle that help move glucose into cells for energy. Interestingly, the green tea also appeared to help preserve muscle tissue. Green tea supported healthier blood sugar balance and muscle function, offering new insight into how it may help protect the body against diet-related metabolic stress.
Green tea is available in a variety of forms to suit different preferences, including traditional brewed tea, powdered matcha, standardized green tea extracts in capsules or tablets and ready-to-drink bottled beverages fortified with green tea extract. Human trials and toxicology studies show that moderate green tea intake, whether as brewed tea or standardized extract, is generally considered safe for healthy adults. People who are pregnant, have liver issues or take certain medications, including those for blood pressure, blood thinning or stimulants, should use extra caution with green tea or supplements containing green tea. High doses of catechins, particularly in isolated extracts, have occasionally been linked to liver enzyme elevations in susceptible individuals.
Keep in mind that there is no single magic beverage, extract or pill that will have lasting impact on health and longevity without the inclusion of a sensible diet, regular physical activity and general healthy lifestyle habits. If you are considering incorporating green tea safely into your wellness routine, here are some helpful tips:
Aim for consistency. Moderate daily intake of about two to four cups of green tea, or an equivalent standardized extract, over weeks to months is more likely to produce measurable benefit than sporadic high-dose regimens.
Choose high-quality, standardized products. Many commercial teas or supplements differ widely in catechin content and purity. When choosing green tea extracts, look for products that list and standardize catechin or EGCG content and have been third-party tested for quality and safety. This ensures consistent potency, reduces the risk of contaminants.
Time your intake mindfully. Avoid drinking large quantities of green tea late in the day if you are caffeine-sensitive. Also, taking green tea between meals may optimize its absorption and reduce interference with the absorption of some minerals like iron. Start low, observe tolerability. Introduce tea or extract gradually, especially if you have gastrointestinal sensitivity or are on medications. Monitor for potential side effects like upset stomach, insomnia or changes in liver enzymes.
Continue your healthy habits. Green tea may support metabolic health; however, there is no substitute for good nutrition and an exercise regimen.
Make sure your doctor knows about any supplements you are taking. If you have chronic conditions, such as liver disease or kidney disease, or are pregnant, breastfeeding or taking multiple medications, consult your healthcare provider before starting high-dose extracts.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at [email protected].
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