Various teas have been in the spotlight of health talks for years due to their alleged benefits. And most products do have green tea in them. So what are the facts about green tea supplements these days?
Green tea has been touted to provide numerous health benefits including antioxidants and cardiovascular health improvements. But best of all, this herbal tea is believed to have potent weight loss potentials.
So if you are planning on a green tea diet program, this post is a perfect guide for you!
Read on and learn if green tea supplements are truly effective for your weight loss program.
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Green Tea Overview
There are dozens types of tea such as black, white tea, wild cherry tea, oolong tea, pu-erh tea and many others. But the most popular of them all is none other than Green Tea!
Like most herbal teas in the world, green tea is sourced from Camellia Sinensis leaves which have not undergone withering and oxidation processes, which are common in producing oolong and black teas.
The Chinese can be attributed to green tea’s discovery. And since its introduction, this tea has spread to many other countries in Asia, then later on to the entire world.
Most herbal teas are touted to promote numerous health benefits and green tea is not an exception. With that said, manufacturers use green tea as health aid for various conditions such as asthma, high blood pressure, mood swings, depression, athletic performance, fatigue, weight loss and many others (1).
Green tea supplements are found everywhere. It can be purchased as capsules, tablets, tea bags, powdered drinks, patches and many others.
Uses of Green Tea
This tea provides various health effects, either beneficial or harmful depending on the amounts one have taken (more on the possible side effects below).
Green tea has two key compounds – phytochemicals (2) called polyphenols and stimulant caffeine. Both these chemicals are the main reasons for this tea’s alleged health benefits.
Though there are some critics about green tea’s true health benefits, most people still take green tea supplements or any products, believing that it will promote body-enhancing effects.
So here are some of the common uses of drinking green tea.
Cancer Prevention
Though there is no conclusive evidence that green tea can help treat cancers, it may still help prevent the development of the disease.
Teas such as black and oolong teas (which are both from similar Camellis Sinensis plant) have been associated with cancer reduction in death from all cancers (3). Same may be said about green tea.
The idea comes from green tea’s polyphenols, which are potent antioxidants that helps strengthen the immune system.
But if you are under chemotherapy drug medication or other acid-based proteasome inhibitors, you should not take green tea as it interferes with these treatments.
Cardiovascular Diseases
Experts suggest that drinking green tea can help lower your risk of death from heart diseases by 5 percent, and slightly lower risk of death from cardiovascular causes.
Such conditions include of stroke, low and high blood pressure, high cholesterol levels and coronary artery disease (4).
Diabetes
People with imbalance blood sugar levels can greatly benefit from drinking green tea.
According to experts, 6 or more cups of green tea daily have lower risk of developing type 2 diabetes (5).
Another research suggest that drinking at least 1 cup of green tea per week contributes to lower risk of developing impaired fasting blood sugar.
Mental Health
Due to green tea’s caffeine content, experts have been looking at this tea’s memory-enhancing effects, as well as a possible aid for brain-related disorders.
For example, caffeine has been proven to help maintain mental alertness, mood and focus throughout the day as it directly affects your brain to function well (6).
There are also some recommendations from people that taking specific brand of green tea extract may help reduce stress and increase calmness.
Lastly, according to researchers from WebMD, drinking four or more cups of green tea daily have a 44% to 51% lower risk for depression. Green tea may also help provide protection against Parkinson’s disease.
Aging
Do you take green tea as anti-aging regimen? If this sounds like you, then you are doing the right thing!
The anti-aging effects of green tea is attributed to its phytochemicals called polyphenols. As mentioned above, polyphenols are antioxidants, and antioxidants helps slow down aging (7).
Experts suggest that applying green tea cream and green tea by mouth daily can help improve some aspects of skin aging in women.
Also, green tea as antioxidants may improve skin toughness, hydration and elasticity, all of which constitutes to a healthy and young-looking skin.
Obesity
Though there are some debate whether green tea is actually beneficial for weight loss or not, thousands of people still drink or use green tea supplements to help them lose weight.
What are the facts about green tea’s alleged anti-obesity properties?
Some studies suggest that drinking green tea or taking green tea supplements can help reduce body weight and body mass index (BMI) in obese individuals.
The amount of weight loss is attributed to green tea’s another phytochemical – catechins, and also caffeine. Using green tea with both chemicals can help trigger significant weight loss (8).
Another reason why people take green tea supplements for weight loss is its capacity to elevate workout performance.
Again, this is attributed to green tea’s caffeine content which is a stimulant. Caffeine helps boost metabolism and energy levels, providing that sudden increase in energy that you can use in the gym.
People also use green tea supplements for genital warts, acne, colds and flu, gum problems, fertility issues, fatty liver, pneumonia, athletes foot, osteoporosis and many others.
How does Green Tea Work?
Based on the benefits above, green tea’s benefits came from its two main chemicals – phytochemicals (antioxidants) and caffeine.
Because green tea is unprocessed (didn’t undergo fermentation), it maintains these chemicals in high amounts which produces the aforementioned health benefits.
Antioxidants polyphenols and catechins are not just beneficial for heart problems, aging, weight loss and cancers, but it can also protect your body from inflammation (bone and joint degradation), human papilloma virus infections or HPV, and many others.
Caffeine on the other hand affects your central nervous system, which stimulates your body to improve both your overall mental and physical performance.
As a stimulant, caffeine also triggers thermogenesis, a bodily process that keeps your temperature at high revs which constitutes to faster metabolic rate and more fat burning effects.
Lastly, caffeine also improves your athletic performance and energy levels. All of these benefits can contribute to a successful weight loss program.
Green Tea’s Possible Side Effects and Interactions
This tea is deemed safe for most adults and dieters when consumed as a drink in moderate amounts. Most green tea supplements do offer clinical doses to provide safe effects.
But like any other herbal extracts or teas, long-term use or in excessive amounts may trigger adverse effects.
Some of the possible side effects can range from mild to severe conditions such as:
- headache
- vomiting
- irritability
- irregular heartbeat
- nervousness
- confusion
- sleep problems
- tremor
- heartburn
- diarrhea
According to experts, drinking or taking high doses of green tea extract is completely harmful to your health and can be fatal (9).
With regards to interactions, green tea has been proven to cause major interactions with cocaine, ephedrine (a powerful stimulant), amphetamines, antibiotics, birth control pills, adenosine, estrogens, lithium, medications for depression and many others.
If you have the following conditions, don’t drink or take green tea supplements:
- Liver disease
- High blood pressure
- Osteoporosis
- Anemia
- Anxiety disorders
- Diarrhea
- Glaucoma
- Irritable bowel syndrome
- Diabetes
- Heart problems
What is the Right Dose?
According to medical research, the best dose by mouth is about 150mg to 2,500mg of green tea extract (include both polyphenols and caffeine).
For high blood pressure, a 3 gram tea bag with 150ml water (three times daily for four weeks) has been found effective and safe by most experts.
But for weight loss, a variety of doses has been presented in several studies. The most plausible clinical dose may range from 270mg to 690mg of EGCG, and 150mg to 250mg of caffeine daily.
To ensure the safest dose for you, talk to your doctor first before you start taking green tea supplements.
Is Green Tea Truly Effective?
I believe YES!
Though there are critics about green tea’s efficacy, no one can deny the fact that this tea is highly beneficial not just for physical aspect, but for your overall health.
Green tea is used as supplements or as a healthy alternative morning drink. You decide which type of green tea product is suitable for your health.
But you also have to consider the possible side effects of green tea, especially if you are highly allergic to caffeine, which is a stimulant. Another thing to consider are the possible interactions of green tea which I stated above.
Overall, I recommend you take green tea supplements for your weight loss program. Just make sure that you consult your doctor first before considering a specific product.
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References:
Health-Promoting Effects of Green Tea
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/
Effect of Green Tea Phytochemicals on Mood and Cognitiion
https://pubmed.ncbi.nlm.nih.gov/28056735/
Primary Cancer Prevention by Green Tea, and Tertiary Cancer Prevention by the Combination of Green Tea Catechins and Anticancer Compounds
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4384709/
Mechanisms and Effects of Green Tea on Cardiovascular Health
https://pubmed.ncbi.nlm.nih.gov/17867370/
The Effects of Green Tea on Obesity and Type 2 Diabetes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689013/
Green Tea Effects on Cognition, Mood and Human Brain Function: A Systematic Review
https://pubmed.ncbi.nlm.nih.gov/28899506/
Green Tea Extract Suppresses the Age-Related Increase in Collagen Crosslinking and Fluorescent Products in C57BL/6 Mice
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3561737/
A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099746/
Excessive Consumption of Green Tea as a Risk Factor for Periodontal Disease among Korean Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963884/
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