Green+Tea

Warning: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Green Tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. These antioxidants can neutralize free radicals, which can contribute to the aging process, and prevent some of the damage they can cause to the body. (U of Maryland Medical Center; 2015). Green tea leaves prepared as a supplement. Basically there's no difference between taking green tea extract and drinking green tea. (Legion athletics; 2016).
 * Definition: **

Green tea extract obviously only is made from green tea leaves. However, the most studied and thought to be most effective compound of green tea, EGCG (epigallocatechin gallate) can also be found in: (Legion athletics; 2016)
 * Sources: **
 * Oolong and Black tea
 * Carob flour - cocoa like substance derived from ground pods of the carob plant
 * Nuts - pecans, hazelnuts, pistachios
 * Fruit - raw cranberries

This can be used by those looking to lose weight (with diet and exercise) and protect against chronic diseases and cancer. Green tea can help to accelerate fat loss, by inhibiting an enzyme that degrades the chemicals the body produces to burn fat. It also has antioxidant and anti-inflammatory effects. Green tea has been known to reduce blood glucose and insulin levels, along with decreasing exercise-induced damage and stress (Legion Athletics; 2015). There have also been documented enhanced substrate utilization and some performance benefits (Roberts, Roberts, Tarpey, Weekes; 2015). Green Tea is not recommended for use in children or people with heart, kidney or liver problems, stomach ulcers, or anxiety. It is also not recommended for pregnant women or those who are breastfeeding (U of Maryland Medical Center).
 * Recommendations: **

For those looking to use green tea as a supplement, the typical dosage is: (U of Maryland Medical Center; 2015)
 * Usage: **
 * 2-3 cups of green tea a day OR
 * 100-750 mg standardized green tea extract

Examples: Source Naturals - Green Tea Extract 500 mg $10.18 for 120 tablets

Teavana - Dragonwell Green Tea

$7.49 for 2 oz (20-25 cups)

Green tea may lead to unsettling side effects due to the caffeine often found in it. These can include: An excessive amount of green tea may lead to liver problems (U of Maryland Medical Center; 2015).
 * Warnings and Side Effects **
 * headaches
 * insomnia
 * irritability
 * heart palpations
 * dizziness
 * nausea
 * vomiting
 * loss of appetite
 * diarrhea

**Effective: 3/5** As a weight loss supplement, there is no definitive answer on how effective green tea extract is. Many studies say it is effective when combined with diet and exercise. Green tea extract is effective at helping to reduce risks of chronic diseases and cancer.
 * Rankings **

**Safety: 5/5** When taken in accordance with the recommendations, there are no major side effects associated with green tea extract.

**Cost: 4/5** Prices of green tea extract in pill form range from affordable ($5) to expensive ($30) depending on mg of green tea and caffeine contained in it. Green tea leaves can be more expensive, depending on flavor and amount, while plain green tea bags are very affordable.

**Ease of Use: 5/5** Green tea extract comes in pill and liquid form to be taken only once per day.


 * Total Ranking: 17/20 ** Green tea extract is safe and reasonably affordable product that is proven to help reduce risk of chronic diseases and cancer. It may help those looking to lose weight when combined with diet and exercise, but it is not unanimously proven to do so. Depending on your needs, it could be a useful supplement.


 * Citations **

Legion Athletics. (2016, September 08). The Definitive Guide to Green Tea Extract Supplementation. Retrieved January 16, 2017, from https://legionathletics.com/green-tea-extract/

Nagao, T., Hase, T. and Tokimitsu, I. (2007), A Green Tea Extract High in Catechins Reduces Body Fat and Cardiovascular Risks in Humans. Obesity, 15: 1473–1483. doi:10.1038/oby.2007.176

Roberts, J. D., Roberts, M. G., Tarpey, M. D., Weekes, J. C., & Thomas, C. H. (2015). The effect of a decaffeinated green tea extract formula on fat oxidation, body composition and exercise performance. Journal of the International Society of Sports Nutrition, 12(1), 1. doi:10.1186/s12970-014-0062-7

U of Maryland Medical Center. (2015, November 6). Green tea. Retrieved January 16, 2017, from http://umm.edu/health/medical/altmed/herb/green-tea