Before making changes to diet, exercise or commencing or modifying dietary supplements, please discuss with your Doctor.
GREEN TEA EXTRACT
JAY'S SOUND BITE: Click Play Below for our quick audio insight
Hey there, this is Jay and this is my soundbite on green tea extract and weight loss. As always, let me remind you that the information in this podcast is for general informational purposes only and does not constitute medical advice. Green tea extract comes from the leaves of the green tea plant. It's been used for thousands of years for its pleasant taste and health benefits. The advantage of taking the extract as a supplement is that, as a concentrated form, you get greater benefit and prevent the need to drink multiple cups a day to reach an effective dose. It does contain caffeine, so if you're sensitive to this then it may not be for you, but the amounts are generally less than what we see in coffee for example. Green tea extract is marketed for various health concerns, including general well-being as an antioxidant and of course for metabolism boosting and weight loss. The evidence for its value in weight loss is mixed, however, in trials where green tea was taken alongside an exercise regimen, the greatest benefit was seen with statistically significant results observed. This fits with what we expect as there is actually a synergism in green tea's mechanism of action and exercise. For this reason, we highly recommend implementing at least a mild exercise program into your daily routine if you intend to use green tea extract as a weight loss supplement. And of course, if you access this page via my supplement matcher, you will have clicked mild exercise as your standard routine, which is why you've been directed to this supplement. One of green tea's main weight loss effects is through metabolism boosting, so we would recommend pairing it with psyllium to manage the appetite boost that often coincides with a boosted metabolism. As always with supplement pairing, there should be at least a two-week gap between commencing new supplements and where possible, escalate doses gradually. If you're not familiar with supplement pairing, then please subscribe on any of our web pages to access your free metabolism starter pack and our exclusive podcast on understanding your body's metabolic signals and how to restore balance. To learn more about green tea extract, please read the full details on this web page and always consult with a health care professional before commencing any new dietary supplement. Thank you.
Key Benefits: Metabolism Boost, Fat Burning and Weight Loss (Enhanced with Exercise)/ Improved Focus / Improved Blood Sugar Regulation
Ideal Candidate: Overweight / Fitness Enthusiast / Blood Sugar Support
Avoid in: Caffeine Sensitivity and Insomnia, Pregnancy and Breastfeeding, Some Pre-Existing Medical Conditions and in Combination with Some Medicines (Ask your Doctor or HCP), Allergy to Green Tea.
Pair With: Psyllium (Appetite)
Optimum Adult Dose for Weight Loss: 400mg - 500mg per day of extract
Evidence Base: Mild*
Purchase on Amazon** at Optimum Dosage
* Supporting Trial Evidence in Various Trials. Variable Results Seen With Some Trials Reporting Statistically Significant Results. In General Greatest Benefits Seen with Higher Potency Supplements and when Combined with Exercise.
GREEN TEA EXTRACT AND WEIGHT LOSS...
NB: While striving for accuracy, please note that information may change and that both the information listed on this webpage and associated audio soundbites may include inconsistencies. Herbal echo cannot be held responsible for the consequences of relying solely on the information provided in this website. Always discuss with a health care professional before making changes to diet, exercise or modifying or commencing dietary supplements.
Green Tea has had considerable interest in the media in recent years due to its benefits in weight loss and general wellbeing. It is often used by fitness enthusiasts and to be honest by anyone looking to improve their overall health through this ancient herbal remedy. But what is the evidence and where is its place in weight loss and wellbeing?
What is Green Tea Extract?
Green tea comes from the camellia sinensis plant. Rich in antioxidants and other beneficial compounds it is often used to support weight loss. Of course, you can experience many of these benefits simply through drinking green tea, but as the extract is significantly more concentrated the benefits are also enhanced.
How Does Green Tea Support Weight Loss?
Green tea is purported to support weight loss via several mechanisms
Metabolism Boost: As green tea contains both caffeine (though in smaller quantities than coffee for example) and catechins, it naturally boosts metabolism which increases the number of calories burned
Improves exercise performance: Green Tea is purported to increase fat oxidation during exercise, which can help fat burning. Several studies have demonstrated improved exercise tolerance and weight loss when combining green tea with exercise.
Appetite Suppression: There is some evidence that green tea impacts hormones related to satiety which may provide appetite suppression. In essence the appetite suppression is probably insufficient to balance its metabolism boosting impact so for improved weight loss, it should generally be used in conjunction with a recommended appetite suppressing supplement(see sound bite).
Who Should Take Green Tea?
Green tea is a good choice for many people looking for a supplement to support weight loss and wellbeing.
Fitness Enthusiasts: As Green tea has synergistic effects with exercise it is especially useful for those who already have a regular exercise regime
Those wanting to lose weight: To be honest green tea's key niche is in the weight loss space so it is most recommended for those looking to lose weight.
Those looking to improve overall wellbeing: As you will see from the list of other potential benefits below, green tea also has a strong place as a general 'wellbeing' supplement.
Of course, as always, not every supplement will be right for every person, so please do discuss with a healthcare professional first.
Green Tea's Other Health Benefits
Outside of weight loss, green tea also has several other purported benefits.
Antioxidant: The catechins in green tea extract have significant antioxidant properties which like all antioxidants can support prevention of various conditions.
Heart health: Some studies have indicated an improvement in cardiac health due to impacts on bad (LDL) cholesterol and antioxidant effects in the blood vessels.
Supports concentration: Green tea includes various ingredients which may help to support focus and concentration and potentially even prevent neurogenerative disease.
Regulation of blood sugars: Some studies have shown improvements in insulin sensitivity with green tea which may help with type II diabetes. This should always of course be discussed with a healthcare professional.
Immunity: Due to its antioxidant effects, green tea may also boost immunity and hep prevent infection and illness.
Precautions
While generally safe, like all supplements, green tea isn't for everyone. Please consider the below precautions and discuss with a healthcare professional before commencing.
Pregnancy and breastfeeding: Always discuss with a healthcare professional first
Caffeine Sensitivity: While less than you might find in a standard cup of coffee, green tea still contains caffeine, so if you are sensitive to this, then green tea extract may not be for you.
Liver health: While rare, there are isolated reports of liver toxicity with green tea extract. Always stick to recommended doses and discuss with a healthcare professional before commencing. This is of particular importance for anyone with a pre-existing liver condition.
Medical conditions: As with all supplements it is particularly important to discuss with your doctor before commencing if you have a pre-existing medical condition.
Drug Interactions: There is some evidence that green tea might interact with certain blood thinners, blood pressure drugs, and other medicines. Always check with a healthcare professional before commencing.
Allergy: While rare, some people are allergic to green tea so should avoid.
Summary and Conclusion
As you can see green tea, and of course then, being the concentrated form, green tea extract have various potential health benefits. Green tea has a particular niche for those looking to lose weight, in particular if they exercise regularly, due to its synergistic effect with exercise. In addition green tea may also help reduce appetite for those who suffer from food cravings.
Given green tea's other beneficial effects on overall wellbeing, green tea has quite rightly found a place as one of the more popular weight loss supplements.
Nevertheless, not every supplement is right for every person, so do ensure you check with a healthcare professional before commencing.
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Jay
Founder of Herbal Echo
I read through peer reviewed research, including systematic reviews and meta analyses from PubMed, and turn the findings into practical, easy to understand guides on supplements and nutrition. My goal is to provide evidence based recommendations and practical guidance without the hype. Every claim is supported by a source, so you can review the research and make your own informed decisions.
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