Green Tea Extract

Naturally occurring combination in tea

Focused calm without jitters

⟡ Sulforaphane

Both support detoxification

Enhanced cellular protection

Top studies from 39+ peer-reviewed papers

📚meta-analysisn=1795

Filippini T et al. • The Cochrane database of systematic reviews (2020)

“Overall, findings from experimental and nonexperimental epidemiological studies yielded inconsistent results, thus providing limited evidence for the beneficial effect of green tea consumption on the overall risk of cancer or on specific cancer sites.”

Key Findings:

For incident prostate cancer, the summary risk ratio (RR) in the green tea-supplemented participants was 0.50 (95% confidence interval (CI) 0.18 to 1.36), based on three studies and involving 201 participants (low-certainty evidence).
The summary RR for gynaecological cancer was 1.50 (95% CI 0.41 to 5.48; 2 studies, 1157 participants; low-certainty evidence).
No evidence of effect of non-melanoma skin cancer emerged (summary RR 1.00, 95% CI 0.06 to 15.92; 1 study, 1075 participants; low-certainty evidence).
When comparing the highest intake of green tea with the lowest, we found a lower overall cancer incidence (summary RR 0.83, 95% CI 0.65 to 1.07), based on three studies, involving 52,479 participants (low-certainty evidence).

📚meta-analysisn=5205

Lagou V et al. • European journal of preventive cardiology (2025)

“Flavan-3-ol-rich foods considerably reduce elevated BP and improve endothelial function independent of blood pressure supporting their use for cardiovascular prevention.”

Key Findings:

Flavan-3-ol interventions included epicatechin, epigallocatechin-gallate, cocoa products, tea, grape extract, and apples delivering 586 mg (95% CI 510, 662) total flavan-3-ols.
Interventions decreased office (-2.8 [95% CI -3.9, -1.7]/-2.0 [-2.6, -1.3] mmHg) and 24 h-ambulatory BP (-3.7 [-5.8, -1.6]/-2.6 [-4.5, -0.8] mmHg) after chronic repetitive consumption.
Flow-mediated dilation increased after acute (+2.0% [1.6, 2.3]) and repetitive (+1.7% [1.3, 2.2]) consumption independent of BP.
Reported adverse events were minor and low (0.4%).

📚meta-analysisn=3802

Asbaghi O et al. • The British journal of nutrition (2024)

“Moreover, GTE as a nutraceutical dietary supplement can increase TAC and adiponectin.”

Key Findings:

Pooled effect sizes indicated that BM, BFP, BMI and MDA significantly reduced following GTE supplementation.
In addition, GTE supplementation increased adiponectin and TAC, with no effects on FM, leptin and ghrelin.
Certainty of evidence across outcomes ranged from low to high.
Our results suggest that GTE supplementation can attenuate oxidative stress, BM, BMI and BFP, which are thought to negatively affect human health.

📚meta-analysisn=1389

He B et al. • Current pharmaceutical design (2024)

“This study demonstrated that long-term EGCG can prevent CRC recurrence to a certain extent.”

Key Findings:

The results showed no significant publication bias or heterogeneity in the five studies (I2 = 38%; p = 0.17).
The results were statistically significant (Z=2.83, p < 0.05).
This study demonstrated that long-term EGCG can prevent CRC recurrence to a certain extent.

📚systematic-review

Compare with Others Find Based on Your Goals

Ranneh Y et al. • Nutrients (2024)

“Still, the inconsistent results across the included RCTs require further clinical research to establish optimal dosage and duration.”

Key Findings:

Most studies on silymarin showed a reduction in liver enzymes and lipid profile; however, no changes were observed in inflammatory cytokine levels.
The dietary supplementation of hesperidin and naringenin or green tea extract caused improvements in liver enzyme, lipid profile, and inflammatory cytokine, while genistein supplementation did not modulate blood lipid profile.
In conclusion, dietary supplementation of polyphenols could potentially prevent and ameliorate NAFLD.
Still, the inconsistent results across the included RCTs require further clinical research to establish optimal dosage and duration.

View all 39+ studies

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Green Tea Extract

botanical

Green Tea Extract (EGCG)

Concentrated catechins from green tea that support metabolism, fat oxidation, brain health, and antioxidant defense.

energyimmunitymetabolismfat burningantioxidantcognitive

39+ studies

Evidence

Reviewed 19 days ago

moderate

Safety

250-500mg EGCG (or 500-1000mg green tea extract)

Dose

4-12 weeks

Time to Effect

Standardized extract (45-50% EGCG)

Best Form

Mechanisms of Action

🔥

Thermogenesis

Increases metabolic rate and fat burning

🛡️

Antioxidant Activity

Powerful free radical scavenging

🧠

Cognitive Support

Supports brain function and neuroprotection

Biological PathwayBeta

How Green Tea Extract works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.

Supplement

Molecular Target

Biological Process

Health Outcome

Strong

Moderate

Emerging

strong

moderate

emerging

Tap node to isolate • Pinch to zoom • Tap edge for research

Recommended Dose

250-500mg EGCG (or 500-1000mg green tea extract)

250mg EGCG800mg EGCG

Optimal Timing

With meals
Morning or pre-exercise

Take with food

Available Forms

Form	Type
💊Standardized extract (45-50% EGCG)	Recommended
💊Decaffeinated extract	Alternative
🧪Matcha powder	Alternative

Look for extracts standardized to EGCG content. Decaf versions available for caffeine-sensitive individuals.

Duration

Minimum: 4 weeks

Optimal: 12 weeks

Cycling: 8-12 weeks on, 2-4 weeks off recommended due to liver considerations.

Note: CRITICAL: Take with food to protect liver. Avoid on empty stomach. Contains caffeine unless decaffeinated.

🔥

Increased Fat Oxidation

Enhanced fat burning during exercise

⏱️ Acute and 4-8 weeks

60% of users notice thispositive

⚡

Metabolic Boost

Modest increase in metabolic rate

📅 Acute

55% of users notice thispositive

🧠

Mental Clarity

Improved focus and alertness

📅 30-60 minutes

60% of users notice thispositive

ModerateMax safe dose: <300 mg caffeine/day total from all sources

🔴

Pregnant/nursing

Limit to moderate tea consumption; avoid high-dose extracts

🔴

Liver conditions

Avoid concentrated extracts

Who Should NOT Take This

Liver disease
Iron deficiency anemia (take separately from iron)
Active Liver Disease - use with caution

Drug Interactions

Stimulants/caffeinemild

Additive stimulant effects

Blood thinnersmild

May have mild antiplatelet effects — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy

Iron supplementsmoderate

Reduces iron absorption — take 2+ hours apart

Nadolol (beta-blocker)moderate

May reduce drug absorption

bortezomibsevere

Reduced chemotherapy effectiveness

Possible Side Effects

Nausea

mildcommon

Tip: Always take with food

Insomnia

milduncommon

Tip: Take earlier in day; use decaf version

Liver enzyme elevation

severerare

Tip: Take with food; cycle usage; monitor liver enzymes

Warnings

ALWAYS take with food — fasting use linked to liver toxicity
Rare but serious liver injury reported with high doses on empty stomach
Cycle usage; don't use continuously for extended periods
Inhibits iron absorption — separate from iron supplements

✦ Caffeine

enhances

Classic combination for fat oxidation

Enhanced thermogenic and cognitive effects

⟡ L-Theanine

Naturally occurring combination in tea

Focused calm without jitters

⟡ Sulforaphane

Both support detoxification

Enhanced cellular protection

Top studies from 39+ peer-reviewed papers

📚meta-analysisn=1795

Filippini T et al. • The Cochrane database of systematic reviews (2020)

“Overall, findings from experimental and nonexperimental epidemiological studies yielded inconsistent results, thus providing limited evidence for the beneficial effect of green tea consumption on the overall risk of cancer or on specific cancer sites.”

Key Findings:

For incident prostate cancer, the summary risk ratio (RR) in the green tea-supplemented participants was 0.50 (95% confidence interval (CI) 0.18 to 1.36), based on three studies and involving 201 participants (low-certainty evidence).
The summary RR for gynaecological cancer was 1.50 (95% CI 0.41 to 5.48; 2 studies, 1157 participants; low-certainty evidence).
No evidence of effect of non-melanoma skin cancer emerged (summary RR 1.00, 95% CI 0.06 to 15.92; 1 study, 1075 participants; low-certainty evidence).
When comparing the highest intake of green tea with the lowest, we found a lower overall cancer incidence (summary RR 0.83, 95% CI 0.65 to 1.07), based on three studies, involving 52,479 participants (low-certainty evidence).

📚meta-analysisn=5205

Lagou V et al. • European journal of preventive cardiology (2025)

“Flavan-3-ol-rich foods considerably reduce elevated BP and improve endothelial function independent of blood pressure supporting their use for cardiovascular prevention.”

Key Findings:

Flavan-3-ol interventions included epicatechin, epigallocatechin-gallate, cocoa products, tea, grape extract, and apples delivering 586 mg (95% CI 510, 662) total flavan-3-ols.
Interventions decreased office (-2.8 [95% CI -3.9, -1.7]/-2.0 [-2.6, -1.3] mmHg) and 24 h-ambulatory BP (-3.7 [-5.8, -1.6]/-2.6 [-4.5, -0.8] mmHg) after chronic repetitive consumption.
Flow-mediated dilation increased after acute (+2.0% [1.6, 2.3]) and repetitive (+1.7% [1.3, 2.2]) consumption independent of BP.
Reported adverse events were minor and low (0.4%).

📚meta-analysisn=3802

Asbaghi O et al. • The British journal of nutrition (2024)

“Moreover, GTE as a nutraceutical dietary supplement can increase TAC and adiponectin.”

Key Findings:

Pooled effect sizes indicated that BM, BFP, BMI and MDA significantly reduced following GTE supplementation.
In addition, GTE supplementation increased adiponectin and TAC, with no effects on FM, leptin and ghrelin.
Certainty of evidence across outcomes ranged from low to high.
Our results suggest that GTE supplementation can attenuate oxidative stress, BM, BMI and BFP, which are thought to negatively affect human health.

📚meta-analysisn=1389

He B et al. • Current pharmaceutical design (2024)

“This study demonstrated that long-term EGCG can prevent CRC recurrence to a certain extent.”

Key Findings:

The results showed no significant publication bias or heterogeneity in the five studies (I2 = 38%; p = 0.17).
The results were statistically significant (Z=2.83, p < 0.05).
This study demonstrated that long-term EGCG can prevent CRC recurrence to a certain extent.

📚systematic-review

Compare with Others Find Based on Your Goals

Ranneh Y et al. • Nutrients (2024)

“Still, the inconsistent results across the included RCTs require further clinical research to establish optimal dosage and duration.”

Key Findings:

Most studies on silymarin showed a reduction in liver enzymes and lipid profile; however, no changes were observed in inflammatory cytokine levels.
The dietary supplementation of hesperidin and naringenin or green tea extract caused improvements in liver enzyme, lipid profile, and inflammatory cytokine, while genistein supplementation did not modulate blood lipid profile.
In conclusion, dietary supplementation of polyphenols could potentially prevent and ameliorate NAFLD.
Still, the inconsistent results across the included RCTs require further clinical research to establish optimal dosage and duration.

View all 39+ studies

What would you like to do next?

Related Supplements

Pb9.0

Pine Bark Extract

Proanthocyanidin-rich extract that improves blood flow, skin elasticity, and cognitive function — backed by 160+ published studies.

NR7.2

Nicotinamide Riboside

7.2/10

A vitamin B3 precursor that efficiently raises cellular NAD+ levels, supporting energy metabolism, mitochondrial function, and healthy aging.

Cur9.0

Curcumin