Green Tea: benefits, side effects and dosage explained
Perhaps best known for its weight loss properties, Green Tea is one of the most popular natural remedies around. In the following post we break it down for you: from where it comes from to known and probable health benefits, possible side effects and recommended intake, from green tea capsules to beverage.
Green Tea: Beverage, Extracts and Pills
Green tea is made from the dried leaves and leaf buds of the Camellia Sinensis plant. This plant is actually the source for other types of tea like white tea, black tea, oolong, among others. While originally from East Asia, it is now cultivated around the world in tropical and subtropical regions, given the popularity of tea as a beverage. Green tea is obtained through a set of withering, pan-frying and drying processes that distinguish it from other teas. Due to differences in cultivation, plucking and withering processes, several varieties of green tea exist.
Green tea can be consumed as a beverage or taken as an extract or supplement in powder or liquid form. It is obtained from crushed and ground tea leaves and is usually consumed in pill or capsule form. Green tea capsules are packed with concentrated compounds of antioxidants, polyphenols, vitamins, catechins, and flavonoids of green tea. The recommended dose is in the 250–500 mg range per day.
Subject to many studies, the health benefits of green tea are varied and go beyond the “fat burner” effect it most known for. Some studied benefits include: skin, heart and brain health, detoxifying effect, reduced cancer risk, enhanced liver function and lowered blood sugar levels. In general, green tea’s anti-inflammatory and anti-oxidant properties contribute to enhanced body performance, including cleansing the body of free radicals and relieving oxidative stress, which also contributes to recovery from intense exercise.
Regarding weight loss, green tea has been proven to increase metabolic rate due to its high concentration of antioxidants. This signals the body to increase body temperature which encourages fat burn. The main component behind this benefit is EGCG or epigallocatechin gallate, a catechins which green tea is rich in. Green tea contains caffeine as well. Together these enhance thermogenesis in the body, or that “fat burner” effect that is frequently talked about.
Due to its popularity, it’s safe to assume that green tea is safe to consume. However, there are some considerations. Because it contains caffeine, it may give place to some side-effects and may have interactions with other medicines. This is why as with any recommended supplements, we encourage you to seek advice from health-care professionals, particularly if you tend to have caffeine-sensitivity, are pregnant or breast-feeding. Caffeine side-effects include increased heart rate, tremor, dizziness and nausea.
Green tea’s popularity is well-deserved. Though marketed for fat burn or weight loss, its benefits are on overall health. Your preferred method of consumption will likely cause variations on the mentioned health benefits which is why we always encourage sticking to concentrated forms where you can reap the most nutritional value. Furthermore, because most product labels don’t usually include detail of extraction methods and assure quality ingredients, making your own supplements is always a good idea! Regardless of the type of supplement you are thinking of making (be it green tea, echinacea, or turmeric - links), we recommend using quality ingredients that make sure you are getting the product in purest form. At Capsuline you can shop for gelatin and vegetarian capsules by the bulk that are Kosher, and Halal certified in a a variety colors and sizes to make your own green tea capsules. We also have accessories like the new and improved Capsu-TRAY, counting tray, spoon and funnel which make capsule-filling easier.
Ready to make your own green tea capsule supplements? Shop here!