If you’re a part of the majority, know that there are many ways you can improve your metabolic health: Regular physical activity, getting adequate sleep, and science-backed nutrition strategies like the power of green tea (or, even better, supplements with green tea extract).* “I think green tea extract is wonderful,” says integrative medicine doctor Amy Shah, M.D. “Studies show that it is actually quite effective at supporting a healthy inflammatory response, so it can be beneficial to overall health.”* Here are some key benefits you can expect if you add a supplement with green tea extract to your regimen. Those findings echo the findings from a previous study on body composition from the Journal of Health Science, which found that healthy men that consumed a daily beverage with the compounds found in tea—including those native to green tea—called catechins (more on those in a bit) and exercised regularly (i.e., three times a week for 30 minutes) had higher rates of fat burn, both during exercise and at rest.* The secret lies in green tea extract’s high concentration of antioxidants called catechins, which have been correlated with3 a reduction in excess body fat.* While there are many catechins found in green tea extract, the most studied is epigallocatechin gallate, or EGCG. The synergistic combination of caffeine and EGCG together (as they are found naturally in green tea) has been clinically shown to promote fat burning and oxidation, an active metabolism, and healthy body composition.* One study from Obesity Research & Clinical Practice found participants that consumed caffeine in conjunction with a green tea supplement containing EGCG and caffeine lost more overall weight and body fat mass4 than those that were not habitual caffeine drinkers.* “When the green tea extract goes into the body, the antioxidants and caffeine enter the cells and help the body burn calories and fat,” says Liana Werner-Gray, a health and nutrition coach who specializes in healthy weight maintenance. “Green tea extract is an effective, natural way to support a healthy body composition. We have so many studies to back it up.”* The science doesn’t lie—caffeine and catechins like EGCG in green tea extract work in harmony to promote healthy body composition and improve metabolic health markers.* These awesome phytonutrients neutralize reactive oxidative species (ROS) like it’s nobody’s business to help maintain oxidative balance and promote whole-body health.* In a 2015 Journal of Complementary and Integrative Medicine study, daily green tea extract supplementation was found to increase participants’ total antioxidant status6 in just two weeks.* In another study from Nutrition Research, daily green tea supplementation was found to significantly increase blood levels of glutathione7—i.e., the body’s master antioxidant—and plasma antioxidant capacity in adults with metabolic health concerns.* According to a Current Medicinal Chemistry review, catechins from green tea demonstrate a number of vasculoprotective properties8—including the ability to promote redox balance, support healthy blood lipid levels, regulate vascular tone (i.e., in arteries and arteriole walls), bolster endothelial (blood vessel) function, and promote a healthy inflammatory response.* Insulin sensitivity is also important for healthy metabolism, as it allows the body’s cells to use blood glucose more effectively and regulate energy balance. In an RCT published by The American Journal of Clinical Nutrition, green tea extract was found to increase insulin sensitivity by 13%1 (and improve glucose tolerance) in healthy men compared to the placebo.* As you can see, green tea extract has demonstrated the ability to promote both of these critical functions.* In a 2013 study from Dermatology Therapy, cosmetic formulations containing green tea extracts were found to enhance skin moisture and significantly improve skin elasticity10 after 30 days of application. Pairing a topical green tea cream with oral green tea supplements was found to have a similar effect in a 2005 study11: Participants showed cellular improvement in elastic tissue content after eight weeks of application and supplementation.* The most common side effect you’ll experience when you start taking green tea extract is a quick burst of energy, like you just had a shot of espresso. If you’ve ever had too much coffee, you know the icky experience of feeling jittery and unable to focus that sometimes follows this rush, so keep this in mind—especially if you’re sensitive to caffeine. If you struggle to get deep, restful sleep, you might want to avoid taking green tea extract late in the day. A few more things to consider: Just like a cup of most kinds of tea, green tea extract has natural diuretic properties. Make sure to drink lots of water throughout the day to stay properly hydrated. Like any other supplement, green tea extract gets filtered through the liver. “It’s safer than coffee, alcohol, and a lot of other things, but it can be taxing on the liver,” says Werner-Gray. As such, those with hepatic or detoxification concerns should talk to their health care provider before adding a green tea supplement to their regimen. Overall, research has yet to find serious green tea extract side effects in healthy people. mbg’s metabolism+ delivers 600 milligrams of green tea extract (with 270 milligrams of EGCG) and 150 milligrams of caffeine from green tea extract, plus other premium botanicals (i.e., cayenne pepper, veld grape, and grains of paradise) to help you optimize your metabolic rate, calorie and fat burn, energy balance, and neuroendocrine hormone balance.* Whether you’re hoping to balance blood sugar levels or maintain a healthy body composition, green tea extract found in metabolism booster supplements like metabolism+ can give you the metabolic support you desire.*
