Last verified: today
Green Tea
Also known as: Camellia sinensis, green tea extract, GTE, EGCG, epigallocatechin gallate, catechins
Evidence under review. — Not yet rated
Antioxidant-rich plant extract. Best evidence for boosting fat burning during exercise and supporting oral health.
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What it does
Green tea is a beverage and supplement derived from the leaves of Camellia sinensis, rich in polyphenols called catechins (especially EGCG) and caffeine. Clinical evidence shows green tea extract...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
613 mg catechins/day (muscle); varies by application
What the Science Says
Green tea is a beverage and supplement derived from the leaves of Camellia sinensis, rich in polyphenols called catechins (especially EGCG) and caffeine. Clinical evidence shows green tea extract significantly increases fat oxidation during and after exercise, and catechin-enriched green tea may help preserve lower-limb muscle strength in older adults when combined with exercise. A green tea mouth rinse has also shown meaningful improvements in oral health status and pain in advanced head and neck cancer patients over 6 weeks.
What It Doesn't Do
Won't cure insomnia — a clinical trial found no improvement in sleep quality or quality of life compared to placebo. Not a proven standalone weight-loss solution. No strong evidence it melts belly fat on its own. Don't expect dramatic muscle gains from catechins alone.
Evidence-Based Benefits
Increases fat burning during and after exercise compared to placebo.
Moderate EvidenceEffective at: Varies; dose-response relationship observed in meta-analysis
Combined with exercise, improves lower-limb muscle strength in older adults over 24 weeks.
Weak EvidenceEffective at: 613 mg catechins/day for 24 weeks
Green tea mouth rinse improves oral health and reduces pain in advanced head and neck cancer patients.
Moderate EvidenceEffective at: Mouth rinse used 3x daily for 6 weeks
Green tea catechins inhibit enzymes that break down tooth structure during acid erosion.
Weak EvidenceEffective at: No established dose from provided studies
Absorption & Bioavailability
Moderate — catechins like EGCG have limited and variable absorption in standard forms; nanoparticle encapsulation and protein carriers (albumin) may improve stability and uptake, but these are experimental approaches not yet standard in consumer products.
Red Flags to Watch For
- High-dose green tea extract supplements have been linked to liver toxicity in rare cases — not seen in beverage form
- Contains caffeine, which can disrupt sleep, raise heart rate, or interact with medications if consumed in large amounts
- Many products use vague 'green tea extract' labels without specifying catechin content — look for standardized EGCG or catechin amounts
- Sleep-support products containing green tea are not backed by evidence — one RCT found no benefit over placebo for insomnia
Products Containing Green Tea
See how Green Tea is used in these analyzed products:
Jarro-Dophilus® EPS - 10 Billion CFU
Supplement
HUM Nutrition Ashwagandha Calm Gummies
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Nature's Answer Liquid Tart Cherry
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Life Extension Mix Capsules
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VALI Caffeine & L-Theanine
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BrainMD Stress Relief Sleep
Supplement
Holland & Barrett Sunscreen
Supplement
Calm My Brain
Supplement
Bloom Nutrition High Energy Pre-Workout
Supplement
310 Lemonade - Peach Pear
Supplement
Bloom Nutrition Drinks (Sparkling Energy)
Supplement
OLLY Sleep Blackberry Zen
Supplement
Performance Lab Caffeine 2
Supplement
SmartyPants Adult Fast-Acting Stress
Supplement
Amazing Grass Super Greens The Original
Supplement
The Absorption Company Energy
Supplement
Mind Lab Pro
Supplement
Everyday Dose
Supplement
Kin Euphorics Dream Light Nightcap
Supplement
Nutrilite Double X
Supplement
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25