Too Much Green Tea Extract
Even though green tea and its extract seem to pose no harm to humans, some people did report side effects. Exceeding the recommended daily intake of green tea extract can be a bad idea for several good reasons.
For example, a study examined the consequences of high-dosing green tea catechins , and the participants reported several negative side effects:
Is It Safe To Take Green Tea Extracts Every Day
Taking green tea extracts is not the same as drinking cups of green tea. Although both have similar roots, their production process, active ingredient contents and effects on your body may vary.
In drinking green tea, you must drink around eight cups every day, as this is considered a moderate and safest amount to consume. Consuming more than eight cups of green tea may cause several negative side effects, such as mild to moderate headaches and irregular heartbeat. Over time, drinking excessive amounts of green tea may lead to liver injury.
On the other hand, green tea extracts can be consumed in different forms, such as in capsules, liquid or powder. It is safe to take about 250 to 500 mg on a daily basis. This is suggested to be taken with food in your stomach. Taking more than this recommended amount may be toxic for you.
Green Tea And Weight Loss: What The Research Says
In a double-blind cross over study, investigators found that 300mg of green tea extract, combined with 150mg of caffeine significantly increased fat oxidation rates at rest, and were 20% higher than the placebo of caffeine alone .
During exercise fat oxidation rates increase 10-fold, due to the energy demand of energy that your muscles require . In a study published in the Journal Of Clinical Nutrition two studies were performed to determine if green tea extract can help with weight loss by promoting fat oxidation at rest and during moderately intense exercise. In study A, 12 healthy men performed a 30-min cycling exercise at 60% of maximal oxygen consumption before and after supplementation. In study B, 11 healthy men took an oral-glucose-tolerance test before and after supplementation. The results indicated that with 900 mg of green tea extract supplemented per day, fat oxidation rates increased by 17% during moderate-intensity exercise and can improve insulin sensitivity and glucose tolerance .
In yet another study, male subjects who supplemented with 570mg of green tea extract, for a period of 8 weeks, combined with moderate exercise 3 times per week, found that fat oxidation levels were 24% higher than the placebo, confirming a significant increase in metabolic rate. .
Consequently, more studies are needed to confirm these effects and evaluate the dose and content of tea catechins and caffeine required to achieve expected results on weight loss.
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Energy Intake And Food Choice
Subjects were asked not to change their food intake pattern during the 12-wk period. They were instructed to abstain from GT and to use < 100 mL caffeine-containing beverages/d. Furthermore they were asked not to use dairy products within 2 h after/before ingestion of the capsules, because consumption of milk protein inhibits the effect of GT on diet-induced thermogenesis . During the 4 consecutive days before baseline, subjects were asked to maintain their food intake pattern and to record all of the food and drinks they consumed in order to be able to consume exactly the same foods and drinks during the 4 d before their final measurements at week 12. Subjects were stratified by low/normal fat intake vs. high fat intake to examine the effects of GT on the basis of dietary fat intake.
The Hot New Way To Destroy Fat Cells
Weve all seen them: those novelty condiment stores, usually in the Southwest part of the US, that carry every hot and spicy seasoning created. From Mad Dog Firey Sauce to Holy Jolika Hot Red Pepper Sauce, you just know your taste buds are going to cry in pain. Nevertheless, for some reason, you still add a drop or two to your food. Its like riding a roller coaster you experience an extreme, heart-pounding, thrill of hurdling your body through the air without actually causing any permanent harm . With these hot red pepper sauces, youve created a feeling of danger within your senses that sends your heart racing and your sweat glands pouring. And, at the same time if you didnt know it already -youve adding one more arsenal to your . What could be better?
Hot Red Peppers: The Weight Loss Weapon of Choice
I know what you must be thinking: Of course hot peppers can help me lose weight, when I put them in my food I can barely eat one bite! Not being able to eat food equals weight loss. Duh!
Well, this may be true, but who wants to starve themselves to fit into their favorite pair of jeans? And, what if I told you that you dont even have to put hot peppers in your food for them help you lose a pant size?
What is Capsaicin?
How Does Capsaicin Help You Get Rid of Body Fat?
There are three main mechanisms by which capsaicin can help you fight the battle of the bulge:
1. Increases energy expenditure2. Deters fat cell growth3. Reduces food intake
Enhanced Energy Output
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Green Tea Extract For Weight Loss In 2022
Oftentimes, when were trying to lose weight, we find ourselves fighting an uphill battle where it seems that everything is trying to conspire against us. If youve recently read about the effectiveness of supplementing with green tea extract for weight loss, you might have your hopes up, believing youve discovered a magic pill that will help you shed those unwanted pounds in a matter of weeks.
Well, sadly, magic pills for weight loss dont really exist. However, green tea extract is a highly potent supplement that may aid your weight loss journey in more than one way. So, if you want to find out more, our guide aims to shed more light on the subject.
Who Should Avoid Green Tea Extract
There are a few problems that can stem from taking green tea extract. Most of them occur when you take a high dose every day and are made worse by taking them on an empty stomach. Be sure to take your green tea extract with food to avoid stumbling into adverse side effects.
The National Institutes of Health recommends staying away from green tea extract if you take beta-blockers like nadolol. In high doses, green tea can lower the amount of blood in your body, so it interacts poorly with medications used for high blood pressure and heart problems.
Some green tea extracts can cause stomach irritation. This is partially related to their caffeine content and partly associated with how polyphenols interact with the GI system. The easiest way to combat feelings of nausea is to take your green tea extract with food. If they persist, you might consider trying a decaffeinated green tea extract like Life Extensions Decaffeinated Mega Green Tea Extract. Green tea naturally contains caffeine, though very few extracts have more than the average cup of coffee per serving.
If youre pregnant or lactating, a decaffeinated green tea extract should be safe to take in low doses but always check with your doctor first. Green tea extract is not appropriate for children or teens.
Liver damage
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Negative Effects Of Taking Too Many Green Tea Extracts
The idea of green tea extracts as a fast fat-burning supplement and an effective booster to lose weight may excite you that much and take more than the recommended doses. Keep in mind that too much of anything is bad for you. You will be at risk if you consume too many green tea extracts.
- Short-term adverse effects Some short-term negative effects of taking too many green tea extracts are anxiety, tremors, irritability and sleeping problems. This is much more intense for those highly sensitive to caffeine .
- Liver problems and other body organs are at risk One major negative effect of taking too many green tea extracts is developing a liver problem, such as hepatitis or, worse, liver failure. Other organs of your body may be negatively impacted as well. Taking above 1000 mg of green tea extracts can indirectly affect your lymph nodes and spleen.
- Block certain medications In addition, green tea extracts may have high doses of vitamin K that can make your medication on blood thinning, like warfarin and aspirin, ineffective this is a good note for those with diabetes. Moreover, you may experience a severe increase in blood pressure if you take green tea extracts with Monoamine Oxidase Inhibitors . Hence, it is recommended to consult your doctor before regularly taking supplements like green tea extracts.
Resources:
Dub Nutrition Fat Burner
Dub Nutritions Fat Burner talks a big game, but the ingredients dont really hold up to scrutiny.
It relies too much on a megadose of B vitamins to stimulate the body, and while there is an 1800 mg proprietary blend with several weight loss supplements, theres no telling whether the high quality ingredients are present in doses high enough to be effective.
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Can Help With Weight Loss
Green tea extract is rich in catechins, and it contains a decent amount of caffeine. Interestingly, it seems that this combination of ingredients is responsible for green tea extracts modest weight loss properties
Both catechins and caffeine have been shown to assist in weight loss by regulating the hormones that can enhance thermogenesis Thermogenesis is the process by which your body burns calories to digest food and produce heat.
Green tea has been shown to boost this process by making your body more effective at burning calories, which can lead to weight loss
In one older study, 14 people took a capsule containing a mixture of caffeine, EGCG from green tea, and guarana extract before each meal. It then examined the effect on calorie burning and found that the participants burned 179 more calories, on average, in the following 24 hours (
However, results are mixed.
In another well-designed study, 60 adults took 56 mg of green tea extract along with either 28 to 45 mg of caffeine or a placebo daily for 12 weeks. This study found no significant effect on resting energy expenditure or body composition
And, since caffeine is known to stimulate energy expenditure, the modest weight loss effects of green tea extract may be due at least in part to the caffeine itself
In fact, one study determined that green tea catechins dont show any significant effect on energy expenditure when tested against caffeine alone
SUMMARY
May Support Heart Health
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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Green Tea Extract And Oxidative Stress And Inflammation
Oxidative stress refers to cellular damage caused by free radicals in the body.
Some oxidative stress is necessary and even beneficial, because the damage caused by free radicals encourages the body to adapt to better handle such situations in the future .
Under healthy conditions, your cells get just enough oxidative stress to thrive, but not so much that they suffer permanent damage.
Problems arise, though, when oxidative stress remains too high for too long due to various things like psychological stress, overtraining, or lack of sleep.
If this condition persists, the risk of developing many types of disease rises sharply, including cancer, diabetes, and cardiovascular, neurological, and pulmonary diseases.
One solution is the antioxidant, which is a special type of molecule that neutralizes free radicals in the body, and thus can improve your health and performance in many ways.
The polyphenols in green tea extract are powerful antioxidants, and this is why studies show they can significantly decrease markers of oxidative stress in the body.
This is true even in otherwise healthy people who are following an intense training program .
A good example of this comes from a study conducted by a team of scientists at the Jozef Pilsudski University of Physical Education in Warsaw.
The scientists randomly split up 16 college-level sprinters into two groups:
Green Tea Extract Side Effects
Green Tea Extract is considered generally safe for most people, but it does contain caffeine, and anyone with the following conditions should avoid Green Tea Extract unless cleared by your doctor: diabetes, glaucoma, high blood pressure, anemia, anxiety, heart conditions, pregnancy or breast feeding. As with any supplement, ask your doctors advice before using.
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What Is Green Tea
Tea comes in different varieties, but all are derived from the same plant. Green, black, white, and oolong tea are produced from the Camellia sinensis plant.
Green tea is manufactured by steaming the leaves of the Camellia sinensis plant. It does not go through the same fermentation process used to make other types of tea, such as oolong or black tea, so it retains more of the antioxidants and nutrients found in the plant leaves.
The Wonders Of Pairing Tea With Food
Just like how we add spices to our food, tea can bring out the best flavor of food when the pairing is right. Its the same as adding seasoning to a soup or marinating a chicken. Green tea is wonderful for its plethora of health benefits, but its also an incredibly flexible beverage that can be paired with a variety of different dishes from all over the world.
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Green Tea Extract As An Appetite Suppressant
Another huge topic when it comes to the effectiveness of green tea extract in losing weight is that it might be able to suppress your appetite, curb food cravings, and as such, enable you to consume fewer calories altogether.
Some online sources claim that certain types of green tea can help curb hunger pangs and strengthen vital organs like the pancreas, stomach, spleen, liver, and intestinal mucosa. On the other hand, African hoodia tea is also believed to act as a good appetite suppressant.
Regarding the scientific evidence of the ability of green tea extract to suppress appetite, studies came to conflicting conclusions. For instance, there are animal experiments that show that EGCG supplements and green tea extract might curb the amount of fat one can absorb from food, but this hasnt been confirmed in humans yet.
All in all, supplementing with green tea extract may do a better job at helping you burn more fat and calories than actually helping you eat less. With that in mind, focus your weight loss program more around exercise and healthy, low-calorie food choices if you fear that you will accidentally overeat when on a diet.
What About Green Tea Supplements
The taste of green tea isnt for everybody, and some of us may want to get all the goodness of green tea by popping a pill or two easy! If this sounds like you, a green tea supplement could be a good idea.
You can get pure green tea extract in tablet form, or you can opt for green tea fat burners / pre-workout supplements that usually pair it with other fat-burning ingredients like bitter orange extract and amino acids. It all depends on your goals and lifestyle.
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Other Fat Loss Supplements
While caffeine and EGCG in tea are two of the main fat loss supplements on the market, others are easily accessible and have some evidence to back them up. Capsaicin is a spice that causes the perceived hotness that you feel when eating spicy foods. This pungent extract has been shown to increase thermogenesis and energy expenditure by enhancingyou guessed itnorepinephrine release.
The issue is that many of these studies have used rats and not humans as research subjects. Thus, you have to be cautious about generalizing these results to humans.
The data for humans is less impressive. Body fat reductions have been reportedthe issue is that there is a high rate of weight regain, and the participants had trouble sticking to the dosage that is thought to be required for a beneficial effect.
Another debatable supplement for fat loss is called carnitine. Carnitine is a fat carrier or gatekeeper that helps transfer fat into the mitochondria where it gets oxidized for fuel.
Logically, it makes sense that if you increase the amount of carnitine, then you could get more fat into the right place to burn it for energy. Unfortunately, that is not the case in 99% of the research on this topic.