Green Tea Extract – Review the Latest Research

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Green tea extract is a potent source of antioxidants naturally present in green tea and has been linked to numerous health benefits. Here's what you need to learn about the benefits of green tea extract and whether you'd like to add the supplements to your diet.


What is the green tea extract?
The benefits of extracting green tea from it
What should you look for in supplements made from green tea extract?
What is the most effective extract of green tea?
How do I drink extracts of green tea
The effects of green tea extract
Green tea extract cautions
Commonly asked questions regarding green tea extract
The most important key


For many centuries, people have celebrated the health-enhancing properties of green tea—and for good reasons. Green tea is rich in antioxidants known as polyphenols. Polyphenols have been proven to improve brain, skin, and heart health, boost fat loss, and even fight cancer. However, are there any benefits from drinking green tea extract?

In this article, we'll examine the benefits of green tea extract any scientifically-backed benefits you can look for in a tea supplement, and how much you should consume. Take a sip of an iced tea and get a taste!

What exactly is green tea extract?

Green tea extract is made from leaves from the Camellia sinensis plant. It is an extremely concentrated form of green tea. It's rich in antioxidants, including polyphenols and flavonoids like epigallocatechin gallate (EGCG), which guard against cell damage and offer a wide range of health advantages.

The benefits of extracting green tea from it

Studies have proven that drinking green tea and tea extract can have various beneficial effects on your health. From weight loss support to improving energy levels and skin health and even preventing cancer, the following are the scientifically proven benefits of drinking Green tea extract.

The benefits of green tea's heart

Drinking green tea is linked with a lower risk of developing heart disease as well as a lower chance of dying from heart disease, especially in males. Green tea extracts can provide similar benefits and help support the health of your heart by helping reduce blood pressure and boost cholesterol.

These benefits are due to green tea's anti-inflammatory components, like EGCG, which have been proven to decrease blood vessel inflammation and relax them. They also lower levels of “bad” LDL cholesterol.

The best dosage of green tea extract to reap blood pressure and cholesterol benefits is not known. However, one study of obese patients suffering from hypertension showed that consuming 379 mg per day of extracts from green tea produced positive improvements in cholesterol and blood pressure.

Increased alertness, attention, and mood. If you need a boost, consider the benefits of green tea extracts for energy.

Green tea naturally has caffeine, a stimulant found to improve alertness, energy levels, and reaction speed, and memory and mood.

Studies have also shown that EGCG can decrease inflammation and oxidative damage, help increase attention, and promote relaxation and calm.

Knowing how much caffeine you're taking in is essential when you decide to drink green tea extracts. Check out our FAQ section to learn more about green tea extract and caffeine and the guidelines for ensuring safe consumption.

Improved skin health and improved acne

Research studies investigating the advantages of green tea extracts reveal that topical green tea extract can be beneficial for both aging and acne-prone skin.

If you are suffering from acne, applying topical green tea products, as well as EGCG, has been proven to reduce the production of sebum blackheads, inflammation, and sebum production associated with acne.

Research has also demonstrated that the extract of green tea improves skin's moisture levels, lessens roughness, and neutralizes free radicals, which makes it highly efficient in treating and slowing the aging process of the skin.

Applying a topical cream will be much more beneficial to the skin than consuming green tea extract or extracts of green tea.

Concentrations of 1-6 percent ECGC and 3-4% green tea extracts have shown positive results for skin moisture, acne, and smoothness.

It could help in weight loss

If you're trying to shed weight, numerous studies that have examined the benefits of green tea extract for weight loss have demonstrated that green tea is worth a look.

Green tea supplements, specifically those that contain caffeine, have been linked with small but statistically significant decreases in BMI, body weight, and waist circumference.

One study on overweight women showed that taking 857 mg/day of extract from green tea, EGCG, resulted in more weight loss and reduction in waist circumference than an untreated placebo.

Additionally, the green tea group also experienced a reduction in total cholesterol and LDL cholesterol levels without noticeable side effects.

Certain researchers have linked green tea's weight loss benefits to the lower production of ghrelin (the body's primary hunger hormone) and an increased level of Adiponectin. This hormone assists with inflammation, insulin sensitivity, and the breakdown of fatty acids.

Although some benefits could be seen in terms of weight loss, however, it isn't a magical weight loss supplement. Research has shown that, by itself, green tea extract will not result in decreases in key measures like waist circumference or weight. Therefore, to maximize its advantages in weight reduction, you'll have to mix the extract of green tea with a balanced diet, lots of physical exercise, regular sleep, and stress management practices.

Anti-cancer benefits

Researchers are also studying the possibility of a positive effect of extracts of green tea in cancer. The first clinical research studies demonstrated that polyphenols found in green tea can play a significant preventative role in the following forms of cancer:

  • Endometrial cancer Green tea is linked to the risk of having a lower chance of developing a cancerous uterus lining.
  • Cancer of the breast: Drinking green tea could lower the risk of developing breast cancer to 15 percent
  • Ovarian cancer: Drinking regularly green tea may reduce the chance of developing ovarian cancer.
  • Colorectal cancer: A few studies have found that people who drink green tea have a 30-40% less risk of developing colorectal cancer.

According to researchers, polyphenols could help kill cancerous cells and prevent their growth. For instance, studies in the lab have revealed that green tea extracts stop the proliferation of cancerous prostate cells within test tubes. However, further studies are needed to discover whether these effects can be replicable in a clinical environment and whether the green tea extract can provide any benefit for treatment.

While these findings appear promising, most research has focused on drinking green tea rather than supplements, and numerous other studies have resulted in contradicting results. It is necessary to investigate the potential anti-cancer effects of green tea further. The benefits are mainly from using extracts from green tea.

What are the things to look out for in green tea extract supplements?

When you're looking to select the right green tea extract supplements, it is important to understand that there are many different supplements that are not the same. For example, certain green tea supplements only contain dry leaves of green tea, and others include isolated versions of polyphenols, which include one or more, such as EGCG.

Here are a few things to consider when choosing green tea as a supplement.

  • Know what you're getting: Because supplements are not government-regulated, they should be evaluated for purity and quality by a reputable testing organization.
  • The type of green tea and its potency: You'll want to determine if your supplement is made up of dry leaves of green tea or other isolated forms of antioxidants. Supplements that contain isolated antioxidants are more potent and could offer more benefits.
  • It is a matter of whether it contains EGCG. It is possible to find antioxidants listed under the names polyphenols, catechins, and EGCG on the label of a green tea supplement. Because EGCG is among the extensively researched antioxidants in green tea and is closely associated with its health advantages, searching for a product with this polyphenol is recommended.
  • What amount of caffeine does it contain? Supplements made from green tea extract may contain a variety of different levels of caffeine, ranging from zero to huge dosages that exceed 200 milligrams or even more. Caffeine intoxication can cause anxiety, heart palpitations, and disrupted sleep, which is why it's essential to know the amount of caffeine your supplement has.

What is the most effective extract of green tea?

If you're unsure which supplement made from green tea is the best one for you, there's nothing to be concerned about. Elo offers a wide range of supplements. We offer science-based products.

Customized innovative supplements designed specifically for you based on at-home biomarkers, blood tests, a questionnaire, and data from wearables. Based on your needs, the blend you choose to customize may comprise green tea extract and a range of other supplements specifically designed to make you feel the best you can.

We also offer 1:1 dietetic assistance with one of our Elo Health coaches so you can be accountable, achieve your goals, and be aware of your health.

How do I consume extracts of green tea

Supplements made from green tea extract are available in powder, liquid, or capsule form. They are generally standardized according to the quantity of antioxidants, polyphenols, or antioxidants they supply.

Green tea extract may be found in certain creams and skincare products for use on the skin.

Green tea extract pills (capsules) are well-known because they're convenient and do not have the same strong taste as liquid or powder forms. If you enjoy the flavor of green tea, you can dilute your green tea extract in glasses of water and mix the powder into smoothies.

What is the recommended amount to take?

Although there are no specific green tea extract dosage guidelines, research has shown positive effects when 300-800 mg of green tea extract is consumed daily.

Consumption of EGCG via supplements (which usually comprise around 40-50% of the polyphenols found in green tea extract) is secure at 338 mg/day.

Green tea extract's side effects

Although green tea extracts are generally tolerated, large amounts of green tea extract may cause side effects owing to the caffeine amount

. The effects of green tea extract are similar to those of caffeine. They include agitation as well as heart palpitations, jitters, and insomnia, as well as cause anxiety to increase.

Green tea extract also contains an ingredient that can cause liver damage when taken in large doses. The maximum tolerated dose for humans is 4.2 grams per square meter once a day or 1.0 grams per square meter three times a day. If someone is 5-10 inches tall and weighs around 150 pounds, acute toxicity could be experienced at an average daily dose of 7.9 grams per day or 1.9g 3x/day.

If you stop abruptly using extracts of green tea, You may be experiencing withdrawal symptoms from caffeine like anxiety, headaches, and anxiety. To avoid withdrawal, reduce your dosage gradually. The risk of withdrawal is higher when you've used Green Tea Extract for a prolonged period or in large doses.

Green tea extract safety precautions

Talk to your pharmacist or doctor before taking the extract of green tea If you suffer from any of the following health conditions :

  • Anemia (iron deficiency anemia)
  • Bleeding-related problems
  • Diabetes
  • Glaucoma
  • Heart problems, such as irregular heartbeats or recent heart attacks
  • Problems with the stomach or the intestinal tract, such as ulcers and reflux diseases (GERD)
  • Liver issues
  • Mental and mood disorders (such as panic attacks and anxiety attacks)
  • Calcium levels are low in the blood
  • Bone issues like osteoporosis

Here are some additional things to remember before you add green tea extract to your daily routine.

Could block absorption of iron

Catechins in green tea, particularly EGCG, are known to block iron absorption. To prevent this, try supplementing with green tea two hours before or after eating iron-rich food items like chicken, meat, shellfish beans, tofu, and fortified breakfast cereals. You can also minimize the impact of this interaction and increase iron absorption by combining your plants-based iron-rich food with vitamin C.

Could lower blood levels

Green tea extract has been proven to lower blood levels and improve the efficacy of some heart and blood pressure medications in high doses. Check with your physician prior to taking large doses of green tea extract.

Might not be suitable during pregnancy.

If you're pregnant, consult your doctor regarding the dangers and advantages of green tea extract supplements before taking them. As we've mentioned before, many green tea extracts contain caffeine. It is recommended for women to limit caffeine consumption during pregnancy. The product can also reduce the amount of folic acid in the body, and lower levels of folic acid have been linked to a higher chance of neural tube defects.

Many frequently asked questions on green tea extract

Is the extract of green tea safe?

Research has repeatedly shown that Green Tea Extract is safe if consumed up to 800 mg/day for as long as two years.

Individual studies have revealed that small doses of 1,200-1600 mg EGCG can be tolerated. However, as the dose increases, the risk of adverse effects increases [22].

Toxicity can be caused by huge doses of green tea extract. The highest dose tolerated for humans is 4.2g/m2 once a day and 1.0g/m2 every three days. For instance, for a person with a height of 5'10 inches and weight of 150 lbs, acute toxicity would be experienced with a daily dose of 7.9 g/day or 1.9g 3x/day.

How long will green tea extract work?

While you may have noticed benefits earlier, numerous studies have demonstrated the benefits of green tea extract in just 8-12 weeks after supplementation.

Where does the extract of green tea originate?

Green tea extract is derived from leaves from the Camellia sinensis tree. In the case of green tea, the fresh leaves are picked to be steamed, dried, or pan-fried and then dried. This method preserves many of the beneficial substances in green tea. The extract can then be taken and used as a supplement.

Does the extract of green tea contain caffeine?

Green tea extract typically contains caffeine. The amount of caffeine found in green tea extract varies widely, from mild (2-50 mg of caffeine) to mega-dose (>200 mg of caffeine).

If you're just beginning to take green tea supplements or do not consume caffeine regularly, it is recommended that you start by taking a supplement with less than 30 mg of caffeine (30-50 mg) and then adjust your consumption accordingly. As much as 400 mg of caffeine a day is safe for the majority of healthy adults.

Drinking green tea extract earlier in the day can lower the risk of caffeine impacting your sleep.

Decaffeinated green tea supplements have little or no caffeine if you would rather avoid caffeine.


Green Tea Extract is a dense form of tea that is rich in powerful antioxidants. Green tea is an excellent source of health benefits, from helping with weight loss to boosting skin, energy, and heart health and even helping fight cancer. A moderate intake of green tea extract in the 300 to 800 mg/day range is safe and efficient and may last for as long as two years.

To reap the maximum benefit from your green tea supplements, select one that is quality-evaluated and has EGCG. At Elo, our dietitian experts can assist you in determining whether green tea extracts could be beneficial.

Disclaimer: The content, including pictures, videos, texts, and other media available on this page, is offered solely for informational purposes and is not intended to diagnose or treat any condition nor replace individualized medical treatment.

Important lessons to take away

  • Green tea extract could provide many health benefits, including weight loss and energy levels, enhanced heart and skin health, and safeguarding against cancer.
  • Green tea with moderate amounts of extracts within the 300-800 mg range has been safe and efficient for at least two years.
  • Green tea supplements typically contain caffeine. Find out how much caffeine your green tea extract has and how much you take from other food items, supplements, and drinks. As much as 400 mg of caffeine daily is safe for healthy adults.
  • Drinking excessive amounts of green tea extract could cause problems with specific medications, causing liver damage and toxicity. Follow the dosage guidelines to reduce the risk of having adverse reactions or side effects.
  • Elo Health dietitians can help determine whether green tea extract is beneficial and advise the best dose.
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