EGCG – 10 Benefits of Green Tea Extract
EGCG(Epigallocatechin-3-gallate), a Green tea extract, is high in antioxidants. These have been linked to a variety of health benefits, including improved heart, liver, and brain health, as well as improved skin and a lower risk of cancer.
Furthermore, numerous studies have been conducted to investigate the ability of green tea extract to aid in weight loss. In fact, it is a key ingredient in many weight loss products.
Despite these benefits, it’s important to note that green tea extract can be toxic if taken in excess, so consult with a health professional before taking these supplements.
This article looks at 10 scientifically-proven benefits of green tea extract.
EGCG Video Timeline
00:56 1. High in antioxidants
02:01 2. May promote heart health
02:52 3. Good for the brain
03:46 4. Can help with weight loss
05:24 5. Might benefit liver function
06:23 6. May reduce the risk of cancer
07:14 7. It May be good for the skin
08:20 8. May benefit exercise performance and recovery
09:15 9. It May help lower blood sugar
10:24 10. Easy to add to your diet
11:38 11. Summary
- 1 1. High in antioxidants
- 2 2. May promote heart health
- 3 3. Good for the brain
- 4 4. Can help with weight loss
- 5 5. Might benefit liver function
- 6 6. May reduce the risk of cancer
- 7 7. It May be good for the skin
- 8 8. May benefit exercise performance and recovery
- 9 9. May help lower blood sugar
- 10 10. Easy to add to your diet
- 11 11. BEST Supplements including EGCG
- 12 12. Summary
1. High in antioxidants
EGCG, Green tea extract’s health benefits are primarily due to its high antioxidant content.
Antioxidants can help your body reduce oxidative stress by fighting cell damage caused by molecules known as free radicals. Cell damage is linked to aging and a variety of diseases.
The majority of the antioxidant content of green tea extract is made up of polyphenol antioxidants known as catechins. Among the catechins found in green tea, epigallocatechin gallate (EGCG) has received the most attention and is thought to have the most health benefits.
Green tea extract has been shown in studies to increase your body’s antioxidant capacity (the activity of your body’s own antioxidant enzymes) and protect against oxidative stress. As a result, associated health issues may be avoided.
In one 2012 study, 35 obese people were given 870 mg of green tea extract for 8 weeks. On average, their blood antioxidant capacity increased from 1.2 to 2.5 mol/L.
2. May promote heart health
Oxidative stress causes fat buildup in the blood, which promotes artery inflammation and leads to high blood pressure.
Green tea extract contains antioxidants that can help reduce inflammation and blood pressure. They can also help reduce blood fat levels by inhibiting fat absorption in cells.
In one study from 2012, 56 people with obesity and high blood pressure were given 379 mg of green tea extract daily for three months. When compared to the placebo group, they had a significant decrease in blood pressure.
They also saw significant reductions in blood fat levels, including lower triglycerides and total and LDL (bad) cholesterol.
Because high blood pressure and blood fat levels are risk factors for heart disease, controlling them can improve heart health.
3. Good for the brain
Green tea extract antioxidants, particularly EGCG, have been shown to protect brain cells from oxidative stress.
It has also been shown to improve memory by strengthening the connections between different parts of your brain.
In a 2014 study, 12 people were given either 27.5 grams of green tea extract or a placebo soft drink. Then, while the participants were performing memory tests, brain images were obtained to evaluate brain function.
When compared to the placebo group, the green tea extract group showed an increase in brain function and improved tasks. performance.
4. Can help with weight loss
Catechins and caffeine have both been shown to aid in weight loss by regulating hormones that promote thermogenesis. The process by which your body burns calories to digest food and produce heat is known as thermogenesis.
Green tea has been shown to speed up this process by increasing your body’s ability to burn calories, which can lead to weight loss.
In a previous study, 14 people consumed a capsule containing caffeine, EGCG from green tea, and guarana extract before each meal. It then looked at the effect on calorie burning and discovered that participants burned 179 more calories in the following 24 hours on average.
It should be noted that the green tea extract dosage used in this study is toxic for daily catechin intake. People who consume large amounts of green tea catechins should keep an eye on their liver enzymes to avoid liver damage or acute liver failure.
While a cup of green tea contains 50-100 mg of green tea catechins and 30-40 mg of caffeine, studies of green tea extract frequently contain 375 mg or more of green tea catechins and up to 600 mg of caffeine.
Those who are caffeine sensitive or have cardiovascular issues should consider this before taking green tea extract for weight loss. It’s always a good idea to consult with a healthcare professional before deciding whether green tea extract is right for you.
5. Might benefit liver function
Green tea extract’s catechins may also help reduce inflammation caused by certain liver diseases, such as nonalcoholic fatty liver disease (NAFLD).
For 90 days, 80 participants with NAFLD were given either 500 mg of green tea extract or a placebo.
Significant reductions in liver enzyme levels were observed in the green tea extract group, indicating improved liver health.
Similarly, for 12 weeks, 17 patients with NAFLD were given 700 ml of green tea containing at least 1 gram of catechins. They had lower levels of liver fat, inflammation, and oxidative stress.
However, as previously stated, it is critical to have your liver functions tested on a regular basis, as excessive amounts of green tea catechins have been shown to be harmful to the liver.
Consult a healthcare professional to determine the appropriate dosage for you.
6. May reduce the risk of cancer
Cancer can occur when this balance is disturbed. This is the point at which your body begins to produce dysfunctional cells, and cells fail to die when they should.
Green tea extract antioxidants, particularly EGCG, appear to have beneficial effects on the balance of cell production and death.
One older study looked at the effects of taking 600 mg of green tea catechins per day for a year on men at risk of prostate cancer.
It was discovered that the green tea group had a 3% chance of developing cancer, while the control group had a 30% chance.
7. It May be good for the skin
A large study found that applying green tea extract to the skin can help treat a variety of skin issues such as dermatitis, rosacea, and warts. It has been shown to help with skin aging and acne when taken as a supplement.
A study, for example, found that consuming 1,500 mg of green tea extract daily for four weeks resulted in significant reductions in acne-related red skin bumps.
Furthermore, both supplements and topical applications of green tea extract appear to help prevent skin conditions caused by UV rays, such as skin elasticity loss, inflammation, premature aging, and cancer.
A study of ten people found that using a cream containing green tea extract on the skin for 60 days improved skin elasticity.
A study also found that applying green tea extract to the skin reduced sun damage to the skin.
Surprisingly, adding green tea extract to cosmetic products has been shown to benefit the skin by moisturizing it.
8. May benefit exercise performance and recovery
In fact, a study of 35 men found that combining green tea extract with strength training for four weeks improved the body’s antioxidant protection.
Furthermore, 16 sprinters who took green tea extract for four weeks showed increased protection against the oxidative stress caused by repeated sprint bouts.
Green tea extract appears to improve exercise performance as well.
In one study, 14 men who took green tea extract for four weeks increased their running distance by 10.9 percent.
9. May help lower blood sugar
In one study, 14 healthy people were given a sugary substance and either 1.5 grams of green tea or a placebo. When compared to the placebo group, the green tea group had better blood sugar tolerance after 30 minutes and continued to show better results.
Another study found that green tea extract increased insulin sensitivity by 13% in healthy young men.
Keep in mind that these were small studies with no underlying health conditions. Many people with diabetes, on the other hand, take medications that affect their liver and many have NAFLD, so their liver enzymes would need to be monitored.
Before taking these supplements, consult your doctor if you have diabetes.
A review of 17 studies concluded that green tea extract can help lower fasting blood sugar levels. It can also help lower hemoglobin A1C levels, which are an indicator of blood sugar levels over the previous 2–3 months.
10. Easy to add to your diet
The powder extract can be mixed into smoothies and the liquid extract can be diluted in water. It does, however, have a strong flavor.
The recommended daily dose of green tea extract is 250–500 mg. This amount is equivalent to 3–5 cups of green tea, or approximately 1.2 liters.
However, it is critical to understand that not all green tea extract supplements are created equal. Some supplements only contain dry green tea leaves, while others include isolated forms of one or more catechins.
Because supplements are not regulated by the FDA to ensure safety, purity, or content verification, you should only buy supplements that have been tested for purity and content by an independent lab.
The catechin most closely associated with the health benefits of green tea extract is EGCG, so make sure the supplement you’re taking contains it.
Finally, green tea extract should be taken with food. Excessive dosing and taking it on an empty stomach can both cause serious liver damage.
11. BEST Supplements including EGCG
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Green tea extract, EGCG has been shown to help improve health and body composition due to its high antioxidant content.
EGCG has been shown in numerous studies to aid in weight loss, blood sugar regulation, disease prevention, and exercise recovery.
It can also help your skin and liver stay healthy, lower your blood fat levels, regulate your blood pressure, and improve your brain health.
It is available in capsule, liquid, or powder form. The recommended daily dose is 250–500 mg, best taken with food. Amounts greater than this may be toxic. Furthermore, people with diabetes or those taking certain medications should consult a doctor before taking any amount of green tea extract.
Green tea extract is an easy way to add health-boosting antioxidants to your diet, whether you want to improve your overall health or lower your risk of disease.
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