Green tea extracts are promoted for both weight loss and sports performance.
But, do they actually work?
Not only this, you may have heard about serious side effects. Some cases of death have been associated with use of these supplements.
But you still see green tea supplements on the shelves.
So, let’s dig into the use of green tea extracts for both weight loss and sports performance. Then we’ll talk about how you can use these supplements safely.
Tea is from the plant Camellia sinensis. Green tea differs from black tea because it is not fermented before it’s dried. This is why green tea contains more antioxidants than black tea does. The type of fermentation uses enzymes that “oxidize” the antioxidants, so they’re in much smaller amounts in black tea.
These antioxidants are of the “catechins” family. And green tea also contains some caffeine.
So, green tea’s two main active substances are antioxidant catechins (e.g. EGCG epigallocatechin-3-gallate, etc.), as well as caffeine.
In fact, Green tea contains more catechins than it does caffeine (100-300 mg/cup catechins and 50-90 mg/cup caffeine). And it is the effect of both of these compounds together that are thought to help with weight loss and sports performance.
The difference between drinking green tea and taking it as a supplement is that the extracts are more concentrated. For example, the highest dose of the extract that seems to be safe is 9.9 g/day, which is equivalent to 24 cups of green tea. While this dose may be “safe”, it’s likely to come alongside some side effects. So, you need to drink a whole lot of tea to have the same effect as a few grams of the concentrated extract.
It is these green tea extracts that are added to many supplements. You can check your labels to see if it’s in yours.
Published in Deanna's Blog