High doses of green tea extract are toxic and may lead to serious liver damage. The catechins in green tea extract may also help reduce inflammation caused by some liver diseases, such as nonalcoholic fatty liver disease NAFLD 32 , One study gave 80 participants with NAFLD either mg of green tea extract or a placebo daily for 90 days The green tea extract group showed significant reductions in liver enzyme levels, which is an indication of improved liver health Similarly, 17 patients with NAFLD took ml of green tea, which contained at least 1 gram of catechins, daily for 12 weeks.
They had significant decreases in liver fat content, inflammation, and oxidative stress Talk with a healthcare professional to determine the right dosage for you. Green tea extract seems to help improve liver function by decreasing inflammation and oxidative stress. Specialized cells known as stem cells produce new cells to replace those that die. This process keeps cells active and healthy.
When this balance is disrupted, cancer can occur. The antioxidants in green tea extract, especially EGCG, seem to have favorable effects on the balance of cell production and death 34 , 35 , 36 , One small older study explored the effects of taking mg of green tea catechins per day for a year on men at risk of developing prostate cancer. Green tea extract has been shown to help maintain cell health. It may even help prevent some types of cancer, though more research is needed.
Whether taken as a supplement or applied to the skin, green tea extract has been shown to improve skin health A large review demonstrated that when applied to the skin, green tea extract can help treat a variety of skin concerns, such as dermatitis, rosacea, and warts. As a supplement, it has been shown to help with skin aging and acne 39 , 40 , For example, a study showed that consuming 1, mg of green tea extract daily for 4 weeks resulted in significant reductions in red skin bumps caused by acne Moreover, both supplements and the topical application of green tea extract seem to help prevent skin conditions like loss of skin elasticity, inflammation, premature aging, and cancer caused by exposure to UV rays 40 , A study in 10 people revealed that applying a cream containing green tea extract to the skin for 60 days resulted in improved skin elasticity Additionally, a study showed that applying green tea extract to the skin reduced skin damage caused by sun exposure Interestingly enough, adding green tea extract to cosmetic products has been shown to benefit the skin by providing a moisturizing effect Antioxidants, like green tea catechins, can reduce cellular damage and delay muscle fatigue 45 , Additionally, 16 sprinters who took green tea extract for 4 weeks demonstrated increased protection against oxidative stress produced by repeated sprint bouts One study found that 14 men who consumed green tea extract for 4 weeks increased their running distance by Green tea extract increases antioxidant protection against oxidative damage caused by exercise.
This translates to better exercise performance and recovery. The catechins in green tea, especially EGCG, have been shown to enhance insulin sensitivity and regulate the production of blood sugar, both of which can lower blood sugar levels 50 , A study gave 14 people with no underlying health conditions a sugary substance and either 1. The green tea group experienced better blood sugar tolerance after 30 minutes and continued to show better results, compared with the placebo group Keep in mind that these studies 52 , 53 were very small and that the participants had no underlying health conditions.
Many people with diabetes, on the other hand, take medications that affect their liver and many have NAFLD, so they would need to monitor their liver enzymes. An analysis of 17 studies concluded that green tea extract is useful in decreasing fasting blood sugar levels.
Todorov also gives green tea a thumbs up for skin health because of its antioxidant properties. Rather than relying on energy drinks — responsible for a rising incidence of caffeine toxicity among adolescents — to avoid fatigue, try these tips from Dr. Bottled green teas also contain sugar or other sweeteners , notes Dr.
Plus, they are expensive, and their caffeine and EGCG content is not stated on the label. This extract, made from dried green tea leaves, boasts caffeine and antioxidant-rich plant compounds. So are energy drinks containing green tea extract a better way to fight fatigue? The authority pointed to high levels of the active substance EGCG epigallocatechingallate in the products, which were far above that obtained from just drinking green tea. In its report, the panel concludes that while intake of green tea catechins from green tea infusions are generally safe, there is potential for liver damage from supplementation with doses of EGCG above at mg per day.
In addition to previous warnings on safety from Norwegian authorities, there have been several reports of countries issuing warnings or investigating the safety of green tea supplements after links to safety issues.
Formally known as epigallocatechin gallate, EGCG is a type of plant-based compound called catechin. Catechins may be further categorized into a larger group of plant compounds known as polyphenols 1.
EGCG and other related catechins act as potent antioxidants that may protect against cellular damage caused by free radicals 1. Free radicals are highly reactive particles formed in your body that can damage your cells when their numbers get too high. Eating foods high in antioxidants like catechins may help limit free radical damage.
Additionally, research suggests that catechins like EGCG may reduce inflammation and prevent certain chronic conditions, including heart disease, diabetes, and some cancers 1 , 2.
EGCG exists naturally in several plant-based foods but is also available as a dietary supplement usually sold in the form of an extract. EGCG is a type of plant compound called catechin. Research suggests that catechins like EGCG may play a role in protecting your cells from damage and preventing disease.
In fact, the numerous health benefits associated with drinking green tea are typically credited to its EGCG content 1. Though EGCG is predominantly found in green tea, it also exists in small amounts in other foods, such as 3 :. While EGCG is the most researched and potent catechin, other types like epicatechin, epigallocatechin, and epicatechin 3-gallate may offer similar benefits. Plus, many of them are more widely available in the food supply 3 , 4.
Red wine, dark chocolate, legumes, and most fruit are a few examples of foods that offer a hefty dose of health-promoting catechins 5. EGCG is most prevalent in green tea but also found in smaller quantities in other types of tea, fruit, and some nuts. Other health-promoting catechins are plentiful in red wine, dark chocolate, legumes, and most fruit.
Test-tube, animal, and a few human studies indicate that EGCG provides numerous health benefits, including reduced inflammation, weight loss, and improved heart and brain health. Ultimately, more research is needed to better understand how EGCG may be used as a preventative tool or treatment for disease, though current data is promising.
Free radicals are highly reactive particles that can cause damage to your cells.
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