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Green Tea Extract (EGCG)
Concentrated catechins from green tea that support metabolism, fat oxidation, brain health, and antioxidant defense.
What the evidence says
Green Tea Extract appears to help in 7 of 9 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2006–2026 with a typical study size of 371 participants.
Based on 54 studies · 18 meta-analyses · 8 RCTs · 79,807 total participants
Confidence
HighWhat the studies found
By outcome
Green Tea Extract has an evidence score of 9/10 — very strong evidence based on 54 indexed studies, including 18 meta-analyses. Concentrated catechins from green tea that support metabolism, fat oxidation, brain health, and antioxidant defense.
The commonly studied dose of Green Tea Extract is 250-500mg EGCG (or 500-1000mg green tea extract). Research points to an estimated optimal dose around 450mg EGCG, with a minimum effective dose near 200mg EGCG. Individual response varies — start low and adjust.
The best time to take Green Tea Extract is between meals. It can be taken on an empty stomach. EGCG and other catechins in green tea extract are best absorbed on an empty stomach, where bioavailability is approximately 2-3x higher than with food.
Berberine
Likely helpsActivates AMPK to regulate blood sugar, improve insulin sensitivity, and support lipid metabolism — comparable to metformin in some trials.
Nicotinamide Riboside
Mostly mechanism / observationalA vitamin B3 precursor that efficiently raises cellular NAD+ levels, supporting energy metabolism, mitochondrial function, and healthy aging.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Green Tea Extract provides concentrated catechins, particularly EGCG (epigallocatechin gallate), the most bioactive compound in green tea. Research supports benefits for fat oxidation, metabolic rate, cognitive function, and cardiovascular health. One of the most popular and well-researched herbal extracts worldwide.
Increases metabolic rate and fat burning
Powerful free radical scavenging
Supports brain function and neuroprotection
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.
250-500mg EGCG (or 500-1000mg green tea extract)
Take with food
| 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.
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.
You can get green tea extract from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
80 mg per cup
1 tsp (~2 g) matcha powder whisked in 8 oz water. Ceremonial-grade tends higher; culinary lower.
70 mg per cup
8 oz brewed, 2–3 min steep. Gyokuro / shade-grown teas are higher in L-theanine.
Based on meta-analysis showing 9.29 mg/dl LDL reduction with 107-856 mg/d EGCG. Optimal cardiovascular benefits observed at 400-500 mg/day. Take with food to reduce GI side effects.
Enhanced fat burning during exercise
Modest increase in metabolic rate
Improved focus and alertness
Limit to moderate tea consumption; avoid high-dose extracts
Avoid concentrated extracts
Additive stimulant effects
May have mild antiplatelet effects — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
Reduces iron absorption — take 2+ hours apart
May reduce drug absorption
Reduced chemotherapy effectiveness
Tip: Always take with food
Tip: Take earlier in day; use decaf version
Tip: Take with food; cycle usage; monitor liver enzymes
Green Tea Extract is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are nausea, insomnia, liver enzyme elevation. Use caution if any of these apply to you: Liver disease; Iron deficiency anemia (take separately from iron); Active Liver Disease - use with caution.
Pine Bark Extract
Likely helpsProanthocyanidin-rich extract that improves blood flow, skin elasticity, and cognitive function — backed by 160+ published studies.
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