Is It Safe To Drink Green Tea Every Day
Its fair to say that superior evidence exists for the health benefits and safety of drinking green tea compared to taking green tea extract.
In fact, drinking a cup of green tea or more each day is not only safe, but its also the best way to obtain the most health benefits from green tea.
Epidemiological studies from Asian countries where daily green tea intake is the norm suggest virtually no adverse events aside from the possibility of excessive caffeine intake, and a modestly reduced risk of various health problems.
And as we discussed in the previous section, toxicology evidence suggests tea is a safer way to obtain EGCG and other green tea antioxidants than green tea extract and allows you to get over double the daily dose of green tea catechins without harm.
The quality of the tea you select and the method you use to brew it also affect the safety, catechin levels, and health benefits.
Low-quality teas have a higher risk of contamination with heavy metals, pesticides, fungi, and mycotoxins.
Finally, one study found that mountain-grown teas from China, harvested in the spring and brewed for 5-10 minutes at 176 degrees Fahrenheit , had the highest overall antioxidant content.
Should you prefer to avoid the possible bitterness of long steeps, steeping and re-steeping for shorter durations is another way to extract maximum levels of catechins from loose leaf tea.
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Green tea leaves are an abundant antioxidant source that help neutralize free radicals, fight inflammation, reduce the risk of heart disease and cancer, and encourage healthy weight loss. Unfortunately, many green tea fat burning supplements are nothing more than clever marketing and eye-catching product labels.
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Green tea is a delicious beverage consumed around the world. Since its discovery in China thousands of years ago, it has been a staple of traditional and herbal medicine. Researchers have spent years analyzing the potential health benefits of the delightful tonic.
Green tea extract is simply a concentrated form of green tea leaves. It is typically sold in pill or capsule form and taken once or twice daily. The most common use of green tea extract capsules is to aid weight loss. Here, we’ll discuss the potential benefits and side effects of green tea pills.
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Taking green tea extract may protect against heart disease thanks to its anti-inflammatory properties. Green tea contains active ingredients such as antioxidants that help to reduce inflammation that can lead to high blood pressure and clogged arteries risk factors of cardiovascular disease.
When blood vessels become inflamed, they reduce the movement of blood cells within arteries. This results in tighter passages that are more easily clogged, leading to heart attacks and blood clots. Green tea antioxidants reduce inflammation to keep arteries open and clear.
Studies also show that green tea pills can help lower bad cholesterol known as LDL cholesterol. Green tea helps to balance total cholesterol levels by increasing healthy cholesterol known as HDL cholesterol. Combined with its anti-inflammatory properties, green tea pills may fend off serious heart disease and lower your risk of heart attack .
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In competitive sports, each athlete is looking for an edge. Green tea can improve exercise performance and help you tackle your workouts.
In a 2009 study published in Human Kinetics Journals, green tea was shown to improve male cyclist performance. Originally, the researchers believed this was due to the caffeine content of green tea.
However, new research shows you can thank the superior levels of EGCG of green tea not caffeine for improvements in your exercise plan. In a 2011, double-blind placebo study in Medicine & Science in Sports & Exercise found that EGCG from green tea extract helped increase VO2 Max during endurance exercise. In 2015, a double-blind study published in the Journal of the International Society of Sports Nutrition, cyclists saw a 10.9% improvement in the distance covered during a 40-minute time trial .
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Green tea extract is available in liquid, powder, and capsule forms. A wide selection can be found .
The liquid extract can be diluted in water, while the powder can be mixed into smoothies. However, it has a strong taste.
The recommended dosage of green tea extract is between 250500 mg per day. This amount can be obtained from 35 cups of green tea, or about 1.2 liters.
But its important to know that not all green tea extract supplements are created equal. Some supplements contain only dry green tea leaves, while others contain isolated forms of one or more catechins.
Because supplements are not regulated by the FDA to ensure safety, purity, or verification of contents, you should only purchase supplements that have been analyzed by an independent lab to verify purity and content.
The catechin most closely linked to the health benefits of green tea extract is EGCG, so youll want to make sure that the supplement you are consuming contains it.
Finally, its best to take green tea extract with foods. Both exceeding the recommended dose and taking it on an empty stomach may cause serious liver damage .
Green tea extract can be consumed in capsule, liquid, or powder form. The recommended dose is 250500 mg, taken with food.
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Will Green Tea Help With Weight Loss
Its true that green tea can raise your metabolic rate, so you burn more calories, says David Nieman, DrPH, director of the human performance laboratory at Appalachian State University in Boone, N.C. Nieman, who has studied green tea extensively, says this effect is probably due to a combination of its caffeine and catechinsantioxidants that are plentiful in green tea and present in smaller amounts in some fruits, dark chocolate, and red wine.
But the effect is likely to lead to little, if any, change on the scale. People think if you drink a few cups of green tea, youll see the fat melt away, Nieman says. Thats just not going to happen.
And the evidence that supplements derived from green tea do much for weight loss is minimal. Some studies have found modest reductions in body weight associated with green tea supplementation, according to the National Institutes of Health Office of Dietary Supplements. But other human trials have found no benefit. “Taken together, the findings of these studies suggest that if green tea is an effective weight-loss aid, any effect it has is small and not likely to be clinically relevant,”write the authors of an NIH fact sheet.
Whats more, experts warn against taking the large amounts used in many studiesand recommended on many supplement labels. There have been reports of serious liver damage in people who used green tea supplements.