Weight/Heart/Inflammation

Green Tea Extract

Concentrated EGCG catechin extract studied for modest weight loss, blood pressure, and cholesterol support in adults with metabolic risk.

Green Tea Extract

Concentrated EGCG catechin extract studied for modest weight loss, blood pressure, and cholesterol support in adults with metabolic risk.

score

evidence

Caution

risk

Proven Benefits

01Supports modest weight loss

02Lowers LDL cholesterol

03Lowers blood pressure

04May lower triglycerides

05May improve fasting glucose

06May improve endothelial function

07May reduce CRP

Chemical Forms

Recommended

Standardized green tea extract with listed EGCG content
Decaffeinated standardized green tea extract

Avoid

Non-standardized green tea powder (unknown EGCG content)
Very high-dose EGCG extracts, especially without food (higher liver risk)

Expert Note

Standardized extracts list catechin/EGCG content, so doses match what has been studied. Decaffeinated versions reduce stimulant side effects. Non-standardized powders vary widely, and large EGCG boluses taken without food have been linked to liver enzyme elevations.

Protocol

Amount

300-500 mg EGCG

Frequency

Once daily

When

With meals to reduce liver injury risk and improve absorption; avoid taking on an empty stomach.

Condition-Based Dosing

Overweight adults (BMI 25-30) seeking weight loss

400-500 mg EGCG daily for 12 weeks— Expect modest results (~1-2 kg); pair with diet and exercise for meaningful change.

Adults with elevated LDL or blood pressure

300-500 mg EGCG daily for 8-12 weeks— Effects on lipids and BP are small; do not replace prescribed therapy.

Safety & Limits

Upper Safe Limit

800 mg EGCG/day (EFSA safety limit for supplemental green tea catechins)

Cycling

Safe for continuous use

Contraindications

Liver disease or elevated liver enzymes — concentrated catechins can worsen liver injury

Warfarin or other anticoagulants — may alter anticoagulant effect and INR

Pregnancy or breastfeeding — concentrated extract safety is uncertain

Iron-deficiency anemia — catechins can reduce non-heme iron absorption

Synergies

Caffeine

Caffeine complements EGCG by increasing sympathetic drive, which can enhance thermogenesis and fat oxidation.

Avoid Combining With

✕Iron supplements (wait 2+ hours — catechins reduce absorption of non-heme iron)
✕Milk or dairy taken with the dose (may reduce catechin bioavailability)

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