Green Tea: A Brief Overview
Green tea is a popular beverage that has been consumed for thousands of years, originating in China and spreading throughout the world. It is made from the leaves of Camellia sinensis, a species of plant native to Asia. Unlike black and oolong tea, which are made from fermented leaves, green tea is made from leaves that have been steamed and dried.
Green tea is often praised for its numerous health benefits, which are attributed to its high content of antioxidants and polyphenols. These compounds help protect the body against damage from free radicals, which can contribute to the development of various diseases.
Green Tea Extract: What is it and How is it Made?
Green tea extract is a concentrated form of green tea, which is made by steeping the leaves in hot water and then processing the liquid to remove the plant material. This process results in a potent extract that contains higher levels of antioxidants and polyphenols compared to the original tea leaves.
Green tea extract is commonly available in capsule form, making it easy to incorporate into your daily routine. It is also often used as an ingredient in health supplements and cosmetic products.
Green Tea is Associated with Reduced All-Cause Mortality Risk
Green tea has also been shown to increase lifespan. Studies have found that green tea can help reduce the risk of death from various causes, including heart disease, stroke, and certain types of cancer. This is attributed to its high content of EGCG and antioxidants and polyphenols, which help protect the body against damage from free radicals.
A 2015 meta analysis of 5 studies showed that green tea (up to 5 cups per day) was associated with a reduced all-cause mortality risk. The study included a total of about 165,000 people. (3) The chart in upper left of Figure 1 below shows a lower risk of mortality for those consuming up to 5 cups of green tea per day.
The bottom half of the chart below (figure 1) is from a 2019 meta study that included eight cohort studies of more than 313,000 people. The study divided participants into 4 groups – less than 1 cup per day, 1-2 cups per day, 3-4 cups per day, and 5 or greater cups per day. The study showed a statistically significant reduced mortality risk for people who drank more than 1 cup of green tea on a regular basis with a 95% confidence level. (4)
.
The chart below (Figure 1a) shows that green tea in quantities greater than about 6 grams per day is associated with a reduced all-cause mortality risk. For non-smokers, the greatest benefit was in the 7-11 grams per day range. (1)
What is EGCG?
EGCG, also known as epigallocatechin gallate, is the most abundant catechin found in green tea. Catechins are a type of flavonoid, which are natural plant compounds that have numerous health benefits.
The Benefits of EGCG
Anti-Cancer Properties
EGCG has been shown to have potent anti-cancer properties, specifically against breast, prostate, lung, and gastrointestinal cancers. It does this by inducing cell death in cancer cells, inhibiting the formation of new blood vessels in tumors, and decreasing inflammation. Additionally, EGCG may also help to prevent the spread of cancer cells and enhance the efficacy of certain chemotherapy drugs.
A study in 2020 showed that EGCG demonstrated antitumor effects in lung cells by increasing the AMPK phosphorylation expression and suppressing proliferation, colony formation, migration, and invasion capabilities of lung cancer cells by activating the AMPK signaling pathway. Figure 1b demonstrates cancer cell population declines as EGCG levels increase. (6)
Cardiovascular Health
EGCG has been shown to improve cardiovascular health by reducing high blood pressure, improving cholesterol levels, and decreasing the risk of heart disease. This is because it has potent antioxidant properties that help to prevent oxidative stress, which is a major contributor to heart disease. Additionally, EGCG may also help to prevent blood clots, which can cause heart attacks and strokes. In a 2007 study entitled “Effects of green tea and EGCG on cardiovascular and metabolic health“, it stated:
“pronounced cardiovascular and metabolic health benefits can be obtained by regular consumption of 5-6 or more cups of green tea per day” (5)
“Furthermore, intervention studies using similar amounts of green tea, containing 200-300 mg of EGCG, have demonstrated its usefulness for maintaining cardiovascular and metabolic health” (5)
Brain Health
EGCG has been shown to have a positive effect on brain health by reducing the risk of neurological disorders such as Alzheimer’s and Parkinson’s disease. This is because it has the ability to cross the blood-brain barrier and protect brain cells from oxidative stress and inflammation. EGCG may also help to improve memory and cognitive function.
Anti-Aging Properties
EGCG has been shown to have anti-aging properties by helping to prevent oxidative stress and cellular damage. It has also been shown to increase the lifespan of certain organisms, including yeast, fruit flies, and nematode worms. This suggests that EGCG may also have anti-aging effects in humans, although more research is needed in this area.
Weight Management
EGCG has been shown to have a positive effect on weight management by increasing metabolism and reducing the absorption of fat. Additionally, EGCG may also help to reduce appetite and prevent the formation of new fat cells.
What is Liposomal Green Tea Extract?
Liposomal green tea extract is a form of green tea extract that has been encapsulated in liposomes. Liposomes are tiny spheres made of a lipid (fat) layer that surround and protect the active ingredients, making them more easily absorbed by the body.
Liposomal Green Tea is the first-ever green tea extract to offer a 10x greater absorption than regular green tea extracts. A small clinical study in humans assessed the bioavailability of the green tea extract (Origine 8™) used in the production of liposomal Green Tea supplement compared to a standard commercially available extract of green tea. The results of the study showed exceedingly high efficacy through improved absorption of all eight of green tea’s catechins, with a sustained-release over 24 hours instead of 6.
The Power of Antioxidants and Polyphenols
Antioxidants and polyphenols are compounds that play a crucial role in maintaining optimal health and longevity. They help protect the body against oxidative stress, which is caused by an imbalance between the production of free radicals and the body’s ability to neutralize them.
Free radicals are unstable molecules that can damage cells and contribute to the development of various diseases, including heart disease, cancer, and neurodegenerative diseases. Antioxidants and polyphenols help neutralize these free radicals, reducing oxidative stress and protecting the body against damage.
How to Incorporate Green Tea Extract into Your Routine
Incorporating green tea extract into your daily routine is easy. It is available in capsule form, making it easy to take on the go. It is also commonly used as an ingredient in health supplements and cosmetic products.
It is important to consult with your healthcare provider before starting any new supplement, including green tea extract. They can help determine the appropriate dosage for you based on your health status and other medications you may be taking.
Tip for General Health
In addition to incorporating green tea extract into your routine, it is also important to adopt a balanced and healthy lifestyle for optimal health and longevity. This includes eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein, getting regular exercise, and managing stress through activities like meditation or yoga. By combining these healthy habits with green tea extract, you can support your body’s natural defenses and promote overall health and well-being.
In conclusion, green tea extract is a powerful natural supplement that can provide numerous health and longevity benefits. From improving metabolism and heart health, to reducing the risk of certain types of cancer and increasing lifespan, green tea extract is a versatile and effective way to support your overall health. So, if you’re looking to improve your health and longevity, consider incorporating green tea extract into your daily routine.
References
1 – Green Tea Is Associated With Reduced All-Cause Mortality Risk (YouTube video)
3 – Tea consumption and mortality of all cancers, CVD and all causes: a meta-analysis of eighteen prospective cohort studies
5 – Effects of green tea and EGCG on cardiovascular and metabolic health