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Home » OSL Blog » Green Tea Extract Benefits for Health & Fitness

Green Tea Extract Benefits for Health & Fitness

August 26, 2019

Key Takeaways

  1. Green tea extract isn't a cure-all, but it has proven health benefits and few side effects.
  2. This dietary supplement is more potent than green tea and may contain less caffeine. If you're sensitive to stimulants, opt for decaffeinated green tea supplements.
  3. In clinical trials, green tea extract has been shown to increase fat breakdown, protect against cancer, and improve cardiovascular function.
  4. The combination of caffeine and green tea extract appears to be particularly effective for fat loss and enhanced sports performance.
  5. Green tea supplements may increase your resting metabolic rate by 4% or more.

Americans consumed more than 3.8 billion gallons of tea back in 2018. About 15 percent of it was green tea. Along with water, tea is the most popular beverage worldwide. Proponents say that it prevents diseases, promotes weight loss, and increases lifespan, but can you really trust these claims? 

Green tea appears to be particularly beneficial. Like black and white tea, it comes from the Camellia sinensis plant and exhibits strong antioxidant effects. It has emerged as a natural fat burner and performance enhancer, and its health benefits are backed up by science. You can even purchase green tea extract for a quick energy boost. 

green tea
Green tea which is now known as a natural fat burner has been used for centuries.

This beverage has been consumed for centuries. Today, it accounts for 20 percent of the tea consumed worldwide. Green tea supplements are just as popular. 

While green tea isn’t a miracle cure, it has unique benefits that you may not be aware of. Did you know that it wards off depression, prevents cavities, and boosts mental focus? Read on to find out more! 

What Is Green Tea Extract? 

Except for herbal tea, all types of tea are brewed from the Camellia Sinesis plant. Green tea is the least processed. Unlike other tea varieties, it comes from unoxidized leaves, which helps preserve its antioxidant content. 

green tea leaves
Green tea comes from the unoxidized leaves of the Camellia Sinesis plant.

Several types of green tea exist, depending on their origin and the harvesting method used. Sencha, Gyokuro, matcha, konacha, and shincha are among the most popular. Each has a different flavor and distinct therapeutic properties. 

Read the label on any fat burner or energy shot, and you’ll find a mix of green tea extract, caffeine, and other stimulants. Rich in antioxidants and bioactive compounds, green tea extract is known for its energizing effects. Most brands contain little or no caffeine, making them ideal for those who are sensitive to stimulants. 

green tea
Green tea aids in reducing bad cholesterol, improving mental function , & energizing.

In clinical trials, green tea has been shown to protect against cancer, kill disease-causing bacteria and improve mental function. 

Furthermore, it may reduce bad cholesterol levels and reduce heart disease risk. Due to its potential health benefits, it’s considered a functional beverage. Green tea extract is just as potent. 

What Does the Science Say?

Thousands of years ago, green tea was used to improve mental health, heal wounds, and energize the body. Modern science supports its health benefits. 

Tea catechins and polyphenols, for example, scavenge oxidative stress and protect against DNA damage. These natural compounds have been found to improve blood lipids, fight inflammation, and reduce the risk of cardiac events. 

white blood cells leukocytes
Reviews show that using green tea extract daily may increase leukocyte activity.

According to a review published in the Journal of Complementary and Alternative Medicine, taking 300 milligrams of green tea extract daily may increase leukocyte activity in as little as 14 days. Leukocytes, or white blood cells, support immune function and protect against infections. 

Blood pressure
Green tea may aid in reducing blood pressure.

This supplement may also lower your risk of metabolic syndrome, a major risk factor for diabetes. Furthermore, it may improve cardiovascular health, decrease LDL (the “bad”) cholesterol levels, and reduce blood pressure. These benefits are attributed to its high antioxidant content. 

Green tea may decrease bad cholesterol levels as well (LDL).

As you can see, green tea extract benefits every system in your body. It might even help you lose those pesky pounds and become a better athlete. In fact, it’s one of the safest fat burners ever discovered. 

Does Green Tea Extract Burn Fat?

Some of the best thermogenic formulas on the market, including Vintage Burn™, contain green tea extract. This ingredient won’t melt away fat, but it can boost your energy expenditure and increase fat burning. When combined with clean eating and regular training, its benefits are even greater. 

vintage burn
Vintage Burn contains green tea extract for its ability to increase fat burning.

Need proof? Let’s take a quick look at the current research. 

Green tea extract is rich in caffeine and catechins, such as EGCG — a potent antioxidant. These compounds are responsible for its thermogenic effect, according to a research paper featured in the International Journal of Obesity and Related Metabolic Disorders

fat loss
Due to caffeine & catechins in green tea the body burns more fat during the day.

To put it simply, the combination of caffeine and catechins increase your body’s core temperature, causing you to burn more fat throughout the day. At the same time, they stimulate fat oxidation and lipolysis (fat breakdown), making weight loss easier. Vintage Burn™ contains extra caffeine, which further enhances thermogenesis. 

American Journal of Clinical Nutrition

Let’s take a study published in The American Journal of Clinical Nutrition

The antioxidants in green tea have been show to lower LDL cholesterol levels.

Healthy male subjects who ingested 690 milligrams of catechins from tea daily for three months experienced major reductions in body fat and LDL cholesterol levels. These antioxidants have been shown to lower blood sugar and blood pressure, prevent plaque formation on the artery walls, and inhibit body fat accumulation. 

fat loss
Green tea catchins & caffeine contribute to fat loss.

A systematic review posted in the same journal in 2009 indicates that green tea catechins combined with caffeine can significantly reduce body weight, body mass index, and waist circumference. This combo increases calorie burn and thermogenesis, leading to fat loss. 

In fact, a single serving of catechin-rich tea is enough is to boost energy expenditure and stimulate fat burning, as reported in a recent study.

lean out
Three cups of green tea daily should support fat loss & leaning out.

Drinking up to three cups of green tea daily should be sufficient to ignite fat loss. Green tea extract is more concentrated, offering better results in less time. Caffeine increases its fat burning potential. 

Torch More Calories during Exercise 

A lesser-known benefit of green tea lies in its ability to increase fat burning during exercise. That’s right! Take green tea extract before hitting the gym to maximize your workouts and torch more calories. 

In clinical trials, fat oxidation rates were 17% higher in subjects who took this supplement before moderate-intensity exercise compared to the placebo group. The green tea extract group also experienced improvements in glucose tolerance and insulin sensitivity. 

In another study, tea catechins increased calorie burn and energy utilization at rest AND during exercise. As the researchers note, these compounds may inhibit the accumulation of visceral fat and improve the liver’s ability to metabolize fat. 

Some studies suggest that taking green extract can increase the resting metabolic rate by about 4%. Researchers attribute these findings to the high content of EGCG and caffeine in green tea. 

What this means is that you can skyrocket your metabolism just by taking a pill. 

According to the American Journal of Nutrition, polyphenols are better absorbed into the body when administered in capsule form. In other words, taking green tea extract for fat loss is more effective than drinking tea. 

How Does Green Tea Benefit Men? 

This healthful beverage is just as good for men as it is for women. It not only keeps your heart healthy and increases fat burning, but it may also protect against prostate cancer and boost your testosterone levels. 

We know it sounds too good to be true, but trust our word. Here’s what scientists say about the benefits of green tea extract for men. 

1. Concerned about Prostate Cancer? Green Tea Can Help!

As mentioned above, the antioxidants in green tea may induce cancer cell death and suppress tumor growth. According to the American Cancer Society, prostate cancer claims 31,620 each year. This painful disease affects one in nine men, especially those over 60 years old. 

Prostate cancer
Green tea extract supports prostate health & reduces the risk of prostate cancer.

One way to reduce the odds of developing prostate cancer is to take green tea extract. This dietary supplement is rich in polyphenols that support prostate health. 

A review published in the journal Molecules this year has linked green consumption to lower rates of prostate cancer. Black tea didn’t have this effect. 

prostate cancer
Studies reveal that green tea may reduce prostate cancer development.

Both in vitro and in vivo studies indicate that green tea may stop prostate cancer cells from spreading, induce apoptosis, and reduce prostate inflammation — which plays a role in cancer development. Although more research is needed to validate these findings, most studies have promising results. 

2. Boost Your Testosterone Levels Naturally

Testosterone levels decline with age, leading to weight gain, abdominal obesity, diminished physical performance, and mental disorders. High T levels are associated with enhanced cognitive performance, better mood, and increased physical strength, among other perks. 

Catechins in green tea boost free testosterone levels.

This may come as a surprise but green tea catechins interfere with testosterone glucuronidation, leading to higher free testosterone levels. 

Furthermore, l-theanine, flavonoids, and other bioactive compounds in this beverage may improve sexual function, boost libido, and protect against erectile dysfunction, according to a mini-review featured in the World Journal of Hypertension. These effects were observed in both men and women. 

Flavonoids & other compounds in green tea may improve sexual function, boost libido.

Beware, though — the effects of green tea on testosterone production are subject to debate. Some studies indicate that green tea can naturally boost testosterone levels, while others show the opposite. 

Stay on the safe side and consume this beverage in moderation. If you prefer green tea extract, stick to the daily recommended dose.

In the meantime, try a natural testosterone booster with proven results. Vintage Boost™, one of our best selling products, starts working from day one. It contains natural androgenic hormone amplifiers that stimulate testosterone production and regulate estrogen levels for maximum hypertrophy and strength. 

3. Get Better Results from Your Workouts 

Feeling low on energy? Green tea might be exactly what you need to perform at your peak. This ingredient is widely used in pre-workout formulas — and for good reason. 

The caffeine content in green tea will increase your energy levels & boost performance.

First of all, it contains caffeine, keeping you focused and energized. Caffeine delays fatigue, boosts athletic performance, and reduces the perception of pain after exercise. 

Green tea also keeps your bones strong, leading to a lower risk of falls, fractures, and injuries. The catechins in this drink may improve bone metabolism and stimulate the activity of alkaline phosphatase, an enzyme that supports bone growth. 

This beverage may also help you last longer in the gym and give you a competitive advantage. In a study conducted on mice, green tea extract increased endurance and muscle lipid activation. These effects were attributed to EGCG. 

fat loss and training
Green tea extract will supports your goals due to its fat burning effects.

Although the research was conducted on animals, its findings may apply to humans as well, according to a recent study.

We’ve already mentioned the fat burning effects of green tea extract. Whether you’re an athlete or a casual gym-goer, you can reap the benefits. When consumed as part of a balanced diet and training regimen, this supplement can help you shed stubborn fat and boost your metabolism. 

How Does Green Tea Benefit Women?

This healthful beverage isn’t just for dieters and gym-goers. In fact, it’s particularly beneficial for women. When consumed regularly, it may improve mental health and brain function, reduce heart disease risk, and protect against breast cancer. 

Interested to know more? Let’s break down some of the health benefits of green tea extract for women. 

1. Green Tea Keeps Your Brain Sharp

As you age, your brain becomes less efficient at processing information and learning new things. Over time, your memory declines. 

mental health
Green tea has the ability to keep your brain sharp till later stages of life.

It’s estimated that about 13 million American women are either suffering from Alzheimer’s disease or taking care of a friend or family member struggling with it. About one in five women over the age of 65 will develop this neurodegenerative disorder. 

Green tea extract won’t eliminate this risk, but it may keep your brain sharp until late in life. 

mental health
Drinking green tea has been linked to enhanced cognitive performance in older women.

In a recent study, older women who took 5.4 grams of green tea extract experienced significant improvements in cognitive performance. These effects were not observed in the placebo group. 

2. Green Tea May Lower Breast Cancer Risk

This dietary supplement is also studied for its role in breast cancer prevention and treatment. More than 2 million new cases were diagnosed in 2018 alone, according to the World Cancer Research Fund. Approximately one in eight American women will develop this disease at some point in life. 

breast cancer
Green tea may help prevent breast cancer & boost the chances of recovery.

A 2014 review published in the World Journal of Oncology suggests that green tea may help prevent breast cancer and increase the chances of a successful recovery. Researchers attribute these potential benefits to EGCG, epigallocatetchin (EGC) and other flavonoids with antioxidant, anti-cancer, and chemopreventive properties. 

breast cancer
Flavonoids present in green tea reduce tumor size & induce cancer cell death.

According to several clinical trials cited in the above review, these compounds may reduce tumor size and weight, stop metastasis, and induce apoptosis aka cancer cell death. In one study, tumor weight decreased by 30% in rats treated with green tea polyphenols. 

3.Take Green Tea Extract to Protect Your Heart

Cardiovascular disease is a leading cause of death in women, as reported by the CDC. In 2017, almost 300,000 American women lost their lives because of it. Diabetes, obesity, bad eating, alcohol consumption, and lack of exercise all contribute to cardiac events. 

heart health
Recent studies link EGCG antioxidant to improving cardiovascular health.

A recent study published in the Journal of Biological Chemistry in 2018 has found that EGCG, one of the most abundant antioxidants in green tea, can break up and dissolve the amyloid deposits in atherosclerotic plaques. This may lower your risk of atherosclerosis and improve cardiovascular health. 

The research from Harvard Medical School confirms the cardioprotective effects of green tea. In a large-scale study conducted on more than 400,500 subjects, the risk of stroke and cardiovascular mortality decreased by 26% and the risk of all-cause mortality by 16% in those who consumed five cups of this beverage daily. 

heart health
Green tea may reduce the risk of coronary artery disease.

Other studies suggest that green tea consumption may reduce the risk of coronary artery disease by nearly one-third. The bioactive compounds in this drink may also improve blood lipids, protecting against cardiovascular problems. 

Since green tea extract is highly concentrated, you don’t have to drink a ton of tea to reap the benefits. 

Green Tea Extract Side Effects You Never Knew About 

sleep problems insomnia
Due to its caffeine content, sleep problems can be a con of green tea.

Like everything else, green tea extract has its drawbacks. Rumors say that it may cause:

  • Sleep problems
  • Headaches
  • Dizziness
  • Mood swings
  • Irregular heartbeat
  • Digestive discomfort
  • Stomach pain
  • Muscle tremors
  • Ringing in the ears 
  • Nutrient deficiencies
Headaches are another possible side effect of green tea.

This list can go on and on, but the truth is that most folks will never experience these issues. Sure, if you take 10 or 20 pills at once or drink massive amounts of tea in one sitting, you won’t feel too great. 

Is It Safe? 

Most side effects of green tea are related to its caffeine content. However, this beverage contains significantly less caffeine than your morning cup of joe. 

One cup of green tea boasts 25 to 29 milligrams of caffeine. The same amount of coffee has 95 to 165 milligrams of caffeine, so there’s a big difference between the two. Espresso, by contrast, provides 47 to 64 milligrams of caffeine per cup (1 oz). 

If you’re sensitive to stimulants, you have two options: opt for decaffeinated tea or take decaffeinated green tea extract. It’s that simple. 

Caffeine Side Effects

Despite its health benefits, caffeine may cause digestive distress, increase anxiety, cause headaches, and affect your sleep. Green tea, though, is low in caffeine. If you enjoy it in moderation, you shouldn’t experience any side effects.

This beverage is most likely safe for healthy individuals. In rare cases, it may cause stomach upset. High doses can affect the kidneys

Beware that green tea may reduce your body’s ability to absorb iron and folic acid. This may result in nutrient deficiencies. Again, moderation is the key. 

If you’re taking green tea extract, fill up on legumes, leafy greens, eggs, cruciferous veggies, nuts, seeds, beef liver, and other foods rich in folic acid sand iron.

When consumed in large doses, green tea extract may affect the liver. To stay safe, try not to exceed 800 milligrams of catechins per day. 

What’s your take on green tea extract? Have you ever tried this supplement? Share your opinion in the comments below!

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs or COSIDLA Inc. products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.
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