Green Tea Extract Supplement Review on Usage, Dosage, Side Effects, Benefits

EGCG is the substance responsible for the glory of the green tea. In the green tea, as in some other species originating from the Camellia Sinensis plant, are contained the so-called catechins. 

​With the advancement of science, we begin to understand more and more the positive effects which some plants bear. Except that, we also begin to understand which of their components are responsible for that. 

​That is the case with green tea and one of its main components – EGCG. Nowadays they are being tested for a number of positive effects on the human body. ​

​Today, it is known as the anticancer tool, a tool for protection of the cardiovascular and nervous system, liver, a means to combat diabetes, obesity and many others.

Drinking green tea as a tea from soaked bags in hot water. Unfortunately, this way of intake is far from what you can get from food supplements. 

Leaving the quality of the tea aside, the method of preparation and the storage, it is believed that in order to get 200 mg EGCG, you will have to consume around 4 cups of tea. Trough food supplement, this amount may be equal to a small capsule.

Table of Contents

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• ​What Is EGCG
• What Is Core Physiological Impact
• Proven Potential Benefits In Humans
• Bioavailability and Mechanism of Absorption
• ​Factors That Significantly Reduce Bioavailability and Absorption of EGCG
• Factors Increasing Absorption
• ​How Can We Obtain EGCG
• Optimal Doses and Method of Consumption
• ​​Possible Side Effects

​What Is EGCG?

​Behind that strange abbreviation stand an even stranger full name – epigallocatechin-3-gallate. The name can be met in some places without the number.

​In the green tea, as in some other species originating from the Camellia Sinensis plant, are contained the so-called catechins. Nowadays they are being tested for a number of positive effects on the human body.

The green tea has 4 of them:

• epigallocatechin (EGC)
• epicatechin gallate (ECG)
• epicatechin (EC)
• epigallocatechin-3-gallate (EGCG)

The last one, which is the focus of our article, is the most abundant and is considered the most potent.

What Is Core Physiological Impact?

Green tea is being drunk for thousands of years and even then it was used for medical purposes.

Today, it is known as the anticancer tool, a tool for protection of the cardiovascular and nervous system, liver, a means to combat diabetes, obesity and many others. 

​Fortunately, science allows us to better see what it’s capable of, and what not.

Proven Potential Benefits In Humans:

• Improved cholesterol levels – science shows little, but a significant drop in general and “bad” (LDL) cholesterol, also with an increase of “good” (HDL) cholesterol.

• Improvement of insulin sensitivity – the data is not enough and inconclusive, but some of the studies show that the green tea and EGCG have the potential to improve insulin sensitivity.

• Anticancer properties – at this stage, the green tea and EGCG are only succeeding in proving as a mere preventative measure, decreasing the risk of the development of cancer cells. There are tens of studies for different cancer types, but almost all are over isolated cell cultures and mice. There aren’t any established facts in the case of humans and even if the potential of the EGCG is obvious, we will refrain from comments.

• Supports the cardiovascular system – a large complex of various studies point at the green tea, its catechins, and polyphenols being responsible for an excellent assistance to the heart and its function.

• Assists in weight loss – the studies that show the efficiency of the green tea and EGCG in combating obesity aren’t just a few. Sadly, this effect can be far weaker and even none in people who are regularly consuming coffee or caffeine in high doses.​

• Powerful antioxidant and an anti-inflammatory tool – because of its strong antioxidants and anti-inflammatory properties, EGCG is the object of research in the fight against the harmful effects of sunlight on the skin, in some immunological diseases and arthritis. It is believed that EGCG is timed stronger as an antioxidant than vitamin C.

​Bioavailability and Mechanism of Absorption?

​Consumed trough the green tea as either a drink or as a supplement, EGCG is absorbed mainly by the small intestine, but unfortunately, the percentage of the absorbed component can easily be reduced significantly if it’s not being taken and stored in an appropriate way.

​Factors That Significantly Reduce Bioavailability and Absorption of EGCG:

• ​storage with free access to air;
• parallel intake with calcium and magnesium;
• low levels of serum albumin;
• glucuronidation – a process in the intestines and liver, making a number of substances more water-soluble in an attempt to eliminate them

​Factors Increasing Absorption:

• storage in a cold and dry place, in a well-sealed package;
• intake on an empty stomach;
• normal or high levels of albumin in the blood;
• parallel intake with vitamin C, fish oil or piperine (an alkaloid found in black pepper).

​How Can We Obtain EGCG?

​It is available as a food supplement, where in almost all cases you’ll find it under the form of an extract of the leaves of green tea. The extracts might have a varying concentration, so be careful before buying. 

You might find ones with around 20% EGCG, but you can also find ones with 90%. The other way to drink green tea is as a tea from soaked bags in hot water. Unfortunately, this way of intake is far from what you can get from food supplements. 

Leaving the quality of the tea aside, the method of preparation and the storage, it is believed that in order to get 200 mg EGCG, you will have to consume around 4 cups of tea. 

​Trough food supplement, this amount may be equal to a small capsule.

​Optimal Doses and Method of Consumption:

​The effective doses of EGCG vary between 400 mg and 800 mg daily. 

​Under the form of hot drink, this equal to 8-16 cup of teas with green tea.
​
For maximum absorption, it is recommended that the intake is during an empty stomach, in combination with quercetin, vitamin C or fish oil.

​Possible Side Effects:

​Overall, it is considered as safe for daily doses up to 800 mg.

​Higher doses, over 1000 mg EGCG, can lead to nausea, vomiting, stomachache and other similar conditions.
​
Risk of toxicity can occur in cases of daily intake of around 3 g to 5 g EGCG or 7 g - 10 g extract of green tea.

​​​​​​​​SCIENTIFIC REFERENCES

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