Green Tea Extract

    Written by:
    Katherine Nguyen, Thomas Solomon

    Fact-checked

    by:

    Gregory Lopez, Giulia Guerrini
    Last Updated: July 8, 2025

    Green tea extract is obtained from green tea leaves and contains high levels of flavonoids, catechins like EGCG, and often caffeine. It might reduce oxidative stress biomarkers and cardiovascular disease risk factors and improve cognitive function. However, the quality of evidence is low to moderate, and high doses can cause liver damage.

    81 references on this page
    25,279 participants in 25 trials and 20 meta-analyses

    Recent updates

    All new FAQs were added to this page.

    major

    Overview

    Dosage information

    Most doses are standardized against EGCG. Although the amount of EGCG-equivalent varies from one cup of tea to another, depending on many factors (species of tea, length of steeping, time spent oxidizing), one cup of Camellia sinensis green tea contains approximately 50 mg of EGCG-equivalent.

    The benefits of green tea catechins on lipid oxidation and related fat-burning pathways are achieved in a dose-dependent manner. Significant effects in people are noted only at high doses, such as 400 to 500 mg of EGCG equivalent per day (most green tea extract supplements are roughly 50% EGCG). The fat-burning effects are highly synergistic and almost dependent on not consuming caffeine habitually.

    Examine Database: Green Tea Extract

    Obesity
    Weight Loss & Maintenance
    Metabolic Health
    Type 2 Diabetes
    High Blood Pressure
    General Cardiovascular Health
    Dyslipidemia
    Overweight
    General Athletic Performance
    Aerobic Exercise Performance
    Muscle Recovery
    Prediabetes
    Polycystic Ovary Syndrome
    Body Composition
    Cognitive Improvement
    Cycling Performance
    Digestive Health
    Metabolic Syndrome
    Mild Cognitive Impairment
    Mood Improvement
    Skin Health
    Appetite Regulation

    Frequently asked questions

    Update History

    Research Breakdown

    Examine Database References

    1. Fat Oxidation - Thielecke F, Rahn G, Böhnke J, Adams F, Birkenfeld AL, Jordan J, Boschmann MEpigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot studyEur J Clin Nutr.(2010 Jul)
    2. Fat Oxidation - Boschmann M, Thielecke FThe effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot studyJ Am Coll Nutr.(2007 Aug)
    3. Weight - Tannis M Jurgens, Anne Marie Whelan, Lara Killian, Steve Doucette, Sara Kirk, Elizabeth FoyGreen tea for weight loss and weight maintenance in overweight or obese adultsCochrane Database Syst Rev.(2012 Dec 12)
    4. Weight - Hsu CH, Tsai TH, Kao YH, Hwang KC, Tseng TY, Chou PEffect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trialClin Nutr.(2008 Jun)
    5. Weight - Arpita Basu, Karah Sanchez, Misti J Leyva, Mingyuan Wu, Nancy M Betts, Christopher E Aston, Timothy J LyonsGreen tea supplementation affects body weight, lipids, and lipid peroxidation in obese subjects with metabolic syndromeJ Am Coll Nutr.(2010 Feb)
    6. Weight - Asbaghi O, Rezaei Kelishadi M, Larky DA, Bagheri R, Amirani N, Goudarzi K, Kargar F, Ghanavati M, Zamani MThe effects of green tea extract supplementation on body composition, obesity-related hormones and oxidative stress markers: a grade-assessed systematic review and dose-response meta-analysis of randomised controlled trials.Br J Nutr.(2023-Nov-30)
    7. Blood Pressure - Brown AL, Lane J, Coverly J, Stocks J, Jackson S, Stephen A, Bluck L, Coward A, Hendrickx HEffects of dietary supplementation with the green tea polyphenol epigallocatechin-3-gallate on insulin resistance and associated metabolic risk factors: randomized controlled trialBr J Nutr.(2009 Mar)
    8. Low-density lipoprotein (LDL) - Matsuyama T, Tanaka Y, Kamimaki I, Nagao T, Tokimitsu ICatechin safely improved higher levels of fatness, blood pressure, and cholesterol in childrenObesity (Silver Spring).(2008 Jun)
    9. Body Fat - Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright YGreen tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adultsJ Nutr.(2009 Feb)
    10. Leptin - Haghighatdoost F, Nobakht M Gh BF, Hariri MEffect of green tea on plasma leptin and ghrelin levels: A systematic review and meta-analysis of randomized controlled clinical trials.Nutrition.(2018 Jan)
    11. Heart Rate - Richards JC, Lonac MC, Johnson TK, Schweder MM, Bell CEpigallocatechin-3-gallate increases maximal oxygen uptake in adult humansMed Sci Sports Exerc.(2010 Apr)
    12. Fat Oxidation - Ichinose T, Nomura S, Someya Y, Akimoto S, Tachiyashiki K, Imaizumi KEffect of endurance training supplemented with green tea extract on substrate metabolism during exercise in humansScand J Med Sci Sports.(2011 Aug)
    13. Muscle Soreness - Kerksick CM, Kreider RB, Willoughby DSIntramuscular adaptations to eccentric exercise and antioxidant supplementationAmino Acids.(2010 Jun)
    14. Insulin - Liu K, Zhou R, Wang B, Chen K, Shi LY, Zhu JD, Mi MTEffect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials.Am J Clin Nutr.(2013 Aug)
    15. Insulin - Hsu CH, Liao YL, Lin SC, Tsai TH, Huang CJ, Chou PDoes supplementation with green tea extract improve insulin resistance in obese type 2 diabetics? A randomized, double-blind, and placebo-controlled clinical trialAltern Med Rev.(2011 Jun)
    16. Insulin - Xu R, Bai Y, Yang K, Chen GEffects of green tea consumption on glycemic control: a systematic review and meta-analysis of randomized controlled trials.Nutr Metab (Lond).(2020)
    17. Insulin - Asbaghi O, Fouladvand F, Gonzalez MJ, Ashtary-Larky D, Choghakhori R, Abbasnezhad AEffect of green tea on glycemic control in patients with type 2 diabetes mellitus: A systematic review and meta-analysis.Diabetes Metab Syndr.(2021 Jan-Feb)
    18. Weight - Asbaghi O, Fouladvand F, Gonzalez MJ, Aghamohammadi V, Choghakhori R, Abbasnezhad AEffect of Green Tea on Anthropometric Indices and Body Composition in Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis.Complement Med Res.(2021)
    19. Weight - Colonetti L, Grande AJ, Toreti IR, Ceretta LB, da Rosa MI, Colonetti TGreen tea promotes weight loss in women with polycystic ovary syndrome: Systematic review and meta-analysis.Nutr Res.(2022 Aug)
    20. High-density lipoprotein (HDL) - Stendell-Hollis NR, Thomson CA, Thompson PA, Bea JW, Cussler EC, Hakim IAGreen tea improves metabolic biomarkers, not weight or body composition: a pilot study in overweight breast cancer survivorsJ Hum Nutr Diet.(2010 Dec)
    21. Body Fat - Wang H, Wen Y, Du Y, Yan X, Guo H, Rycroft JA, Boon N, Kovacs EM, Mela DJEffects of catechin enriched green tea on body compositionObesity (Silver Spring).(2010 Apr)
    22. Cognition - Wightman EL, Haskell CF, Forster JS, Veasey RC, Kennedy DOEpigallocatechin gallate, cerebral blood flow parameters, cognitive performance and mood in healthy humans: a double-blind, placebo-controlled, crossover investigationHum Psychopharmacol.(2012 Mar)
    23. C-Reactive Protein (CRP) - Haghighatdoost F, Hariri MThe effect of green tea on inflammatory mediators: A systematic review and meta-analysis of randomized clinical trials.Phytother Res.(2019 Sep)
    24. C-Reactive Protein (CRP) - Dehzad MJ, Ghalandari H, Nouri M, Makhtoomi M, Askarpour MEffects of green tea supplementation on antioxidant status and inflammatory markers in adults: a grade-assessed systematic review and dose-response meta-analysis of randomised controlled trials.J Nutr Sci.(2025)
    25. Total Antioxidant Capacity (TAC) - Rasaei N, Asbaghi O, Samadi M, Setayesh L, Bagheri R, Gholami F, Soveid N, Casazza K, Wong A, Suzuki K, Mirzaei KEffect of Green Tea Supplementation on Antioxidant Status in Adults: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.Antioxidants (Basel).(2021 Oct 29)
    26. Fat Oxidation - Dean S, Braakhuis A, Paton CThe effects of EGCG on fat oxidation and endurance performance in male cyclistsInt J Sport Nutr Exerc Metab.(2009 Dec)
    27. Total cholesterol - Xu R, Yang K, Li S, Dai M, Chen GEffect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials.Nutr J.(2020 May 20)
    28. Total cholesterol - Batista Gde A, Cunha CL, Scartezini M, von der Heyde R, Bitencourt MG, Melo SFProspective double-blind crossover study of Camellia sinensis (green tea) in dyslipidemiasArq Bras Cardiol.(2009 Aug)
    29. Estrogen - Wu AH, Spicer D, Stanczyk FZ, Tseng CC, Yang CS, Pike MCEffect of 2-month controlled green tea intervention on lipoprotein cholesterol, glucose, and hormone levels in healthy postmenopausal womenCancer Prev Res (Phila).(2012 Mar)
    30. Insulin - Venables MC, Hulston CJ, Cox HR, Jeukendrup AEGreen tea extract ingestion, fat oxidation, and glucose tolerance in healthy humansAm J Clin Nutr.(2008 Mar)
    31. Fat Oxidation - Gregersen NT, Bitz C, Krog-Mikkelsen I, Hels O, Kovacs EM, Rycroft JA, Frandsen E, Mela DJ, Astrup AEffect of moderate intakes of different tea catechins and caffeine on acute measures of energy metabolism under sedentary conditionsBr J Nutr.(2009 Oct)
    32. Metabolic Rate - Lonac MC, Richards JC, Schweder MM, Johnson TK, Bell CInfluence of short-term consumption of the caffeine-free, epigallocatechin-3-gallate supplement, Teavigo, on resting metabolism and the thermic effect of feedingObesity (Silver Spring).(2011 Feb)
    33. Iron Absorption - Ullmann U, Haller J, Bakker GC, Brink EJ, Weber PEpigallocatechin gallate (EGCG) (TEAVIGO) does not impair nonhaem-iron absorption in manPhytomedicine.(2005 Jun)
    34. Interleukin 6 - de Oliveira Assis FS, Vasconcellos GL, Lopes DJP, de Macedo LR, Silva MEffect of Green Tea Supplementation on Inflammatory Markers among Patients with Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis.Prev Nutr Food Sci.(2024 Jun 30)
    35. Photoprotection - Heinrich U, Moore CE, De Spirt S, Tronnier H, Stahl WGreen tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of womenJ Nutr.(2011 Jun)
    36. Cognition - Park SK, Jung IC, Lee WK, Lee YS, Park HK, Go HJ, Kim K, Lim NK, Hong JT, Ly SY, Rho SSA combination of green tea extract and l-theanine improves memory and attention in subjects with mild cognitive impairment: a double-blind placebo-controlled studyJ Med Food.(2011 Apr)
    37. Carbohydrate Absorption - Lochocka K, Bajerska J, Glapa A, Fidler-Witon E, Nowak JK, Szczapa T, Grebowiec P, Lisowska A, Walkowiak JGreen tea extract decreases starch digestion and absorption from a test meal in humans: a randomized, placebo-controlled crossover studySci Rep.(2015 Jul 30)
    38. Exercise-Induced Oxidation - Jówko E, Sacharuk J, Balasińska B, Ostaszewski P, Charmas M, Charmas RGreen tea extract supplementation gives protection against exercise-induced oxidative damage in healthy menNutr Res.(2011 Nov)
    39. Blood Pressure - Li G, Zhang Y, Thabane L, Mbuagbaw L, Liu A, Levine MA, Holbrook AEffect of green tea supplementation on blood pressure among overweight and obese adults: a systematic review and meta-analysis.J Hypertens.(2015 Feb)
    40. Blood Pressure - Xu R, Yang K, Ding J, Chen GEffect of green tea supplementation on blood pressure: A systematic review and meta-analysis of randomized controlled trials.Medicine (Baltimore).(2020 Feb)
    41. Blood Pressure - Khalesi S, Sun J, Buys N, Jamshidi A, Nikbakht-Nasrabadi E, Khosravi-Boroujeni HGreen tea catechins and blood pressure: a systematic review and meta-analysis of randomised controlled trials.Eur J Nutr.(2014 Sep)
    42. Blood Pressure - Xiaoli Peng, Rui Zhou, Bin Wang, Xiaoping Yu, Xiaohong Yang, Kai Liu, Mantian MiEffect of green tea consumption on blood pressure: a meta-analysis of 13 randomized controlled trialsSci Rep.(2014 Sep 1)