How much Green Tea should I take daily?

Introduction

Green tea, known for its potential health benefits, has been the subject of numerous studies examining its effects on obesity, metabolic health, cardiovascular disease, and overall safety in consumption. The optimal daily intake of green tea or green tea extract (GTE) remains a topic of investigation.

Key Insights from Research Papers

Green tea intake at doses less than 500 mg/day for a duration of 12 weeks has been associated with significant reductions in body weight and body mass index (BMI) in obese subjects.
A daily dose of 379 mg of GTE can improve blood pressure, insulin resistance, inflammation, oxidative stress, and lipid profile in obese, hypertensive patients.
The maximum-tolerated dose of GTE was identified as 4.2 g/m² once daily or 1.0 g/m² three times daily, with side effects being caffeine-related.
A safe intake level of 338 mg EGCG/day for adults is suggested for GTE ingested as a concentrated solid bolus dose, while an observed safe level of 704 mg EGCG/day could be considered for GTE consumed in beverage form.
Daily consumption of high doses of GTP (equivalent to 714 mg/day) by healthy men for 3 weeks was found to be safe and did not impair liver function or alter cardiovascular disease risk biomarkers, except for a reduction in the total:HDL cholesterol ratio.
A tolerable upper intake level of 300 mg EGCG/person/day is proposed for food supplements, with a twofold safety margin to clinical studies that did not report liver effects.
Drinking four cups of green tea per day led to a significant reduction in weight and systolic blood pressure in patients with Type 2 diabetes.
High-dose green tea extract administered at 2500 mg/kg body weight/day for 28 days did not cause adverse effects in mice.
The no-observed-adverse-effect level (NOAEL) for a heat-sterilized green tea catechin preparation was 1200 mg/kg/day for males and 400 mg/kg/day for females based on reduced body weight gains.

Conclusion

The research suggests that green tea and its extracts can be beneficial for weight management, cardiovascular health, and metabolic parameters when consumed at appropriate doses. A daily intake of less than 500 mg of green tea extract may offer health benefits without adverse effects. However, the maximum safe intake levels vary depending on the form of consumption, with 338 mg EGCG/day being safe for concentrated doses and up to 704 mg EGCG/day for beverage forms. It is important to consider individual tolerance and health conditions when determining the optimal daily intake of green tea or its extracts.

How much Green Tea should I take daily?

Summary

Introduction

Key Insights from Research Papers

Conclusion

Sources and full results

The effect of green tea supplementation on obesity: A systematic review and dose–response meta‐analysis of randomized controlled trials

Green tea supplementation can improve obesity indices, with more significant reductions in body weight and waist circumference when dosed at 500 mg/day for 12 weeks.

Phase I trial of oral green tea extract in adult patients with solid tumors.

Oral green tea extract (GTE) at a dose of 1.0 g/m(2) tid (equivalent to 7 to 8 Japanese cups) can be taken safely for at least 6 months in adult cancer patients with caffeine-related side effects.

Green tea extract reduces blood pressure, inflammatory biomarkers, and oxidative stress and improves parameters associated with insulin resistance in obese, hypertensive patients.

Daily supplementation with 379 mg of green tea extract reduces blood pressure, insulin resistance, inflammation, and oxidative stress, and improves lipid profile in obese, hypertensive patients.

The safety of green tea and green tea extract consumption in adults – Results of a systematic review

Green tea and green tea extract consumption is safe for adults, with hepatotoxicity as the critical effect, and a safe intake level of 338 mg EGCG/day for solid bolus doses and 704 mg EGCG/day for beverage form.

Daily consumption of an aqueous green tea extract supplement does not impair liver function or alter cardiovascular disease risk biomarkers in healthy men.

Daily consumption of high doses of green tea extract supplements is safe for healthy men, with only a slight reduction in the total:HDL cholesterol ratio.

Safety assessment of green tea based beverages and dried green tea extracts as nutritional supplements.

Green tea-based beverages and extracts are considered safe for human consumption, with a tolerable upper intake level of 300mg EGCG/person/day for food supplements.

Phase I study of green tea extract in patients with advanced lung cancer

Green tea extract (GTE) is relatively nontoxic at a dose of 3 g/m2 per day, but has limited cytotoxic activity and further study in established malignancies may not be warranted.

The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes

Drinking four cups of green tea per day significantly reduced weight and systolic blood pressure in patients with type 2 diabetes.

A subacute toxicity evaluation of green tea (Camellia sinensis) extract in mice.

Green tea extract, when administered at 2500mg/kgbody weight/day, showed no adverse effects in mice and significantly reduced triglyceride and cholesterol levels, potentially due to high levels of catechins.

Safety assessment of heat-sterilized green tea catechin preparation: a 6-month repeat-dose study in rats.

Heat-sterilized green tea catechin preparation has a no-observed-adverse-effect level of 1200 mg/kg/day for males and 400mg/kg/day for females, with no significant changes in food consumption or activity levels.

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