Green Tea Extract Dosage – What’s the Right Amount for Weight Loss?

green tea extract dosageGreen tea extract is showing no signs of slowing down as a weight loss supplement. It’s sales increase every year, and it has become more popular than Ephedrine, the controversial weight loss pill. While there are a number of studies showing that green tea weight loss actually works, it is still difficult to find some decent (or clear) information on the internet that provides solid figures for the right green tea extract dosage. In this article our aim is to provide the right dosage range and to clearly show how that number is calculated.

However, if you want to jump straight to the nitty gritty and find out how much green tea extract you need to take CLICK HERE.

 

Green Tea Weight Loss Studies

 
You will find that there are many suggestions provided by health professionals (and the not so professional) about what the best green tea extract dosage for weight loss is. In the majority of cases, the number falls somewhere between 300 – 700mg of EGCG, EGCG is the name of the key weight loss antioxidant in green tea. EGCG is one type of antioxidant from a group of closely related antioxidants called catechins. As we will see, this range of 300 – 700mg is actually a good number, even if it seems broad. This broadness comes from different studies that show varying results – but the key here is that they are always positive weight loss results. So let’s take a brief look at some of these key weight loss studies and the green tea extract dosages they used.

Study #1
This study, titled “Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men” was published in the American Journal of Clinical Nutrition in Jan. 2005. Following a 2 week diet run-in period, 35 healthy Japanese men with similar waist sizes and body mass index (BMI) were split into 2 groups. Then, in a 12 week long double-blind study, the men were split into 2 groups. One group was given a daily drink containing 690mg of green tea extract catechins, while the other group’s drink contained 22mg of catechins.
Amazingly, the group given 690mg of catechins lost considerably more weight, including reductions in total body weight, BMI, waist size, and belly fat. What we can take away from this is:

  • 690mg of catechins clearly works better for weight loss than 22mg.
  • The study refers to total catechin levels of green tea extract, and not specifically just EGCG.
  • Additionally, the group taking 690mg catechins also displayed beneficial improvements in their LDL blood cholesterol levels.

Study #2
This study titled “Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults” was published in Dec. 2008 in The Journal of Nutrition. For a period of 12 weeks, overweight and obese participants were placed on a diet containing the same amount of calories and a supervised exercise program that consisted of 3 x 60 minutes of moderate intensity cardio per week. One group were given a daily beverage containing 625mg of catechins and 39mg of caffeine, the other group were given a daily beverage containing no catechins and 39mg of caffeine.
At the end of the study, the group given catechins lost a lot more abdominal fat and total body weight than the group given no catechins. However, there was no difference in overal fat mass. So, the bottom line here is:

  • In combination with a calorie controlled diet and exercise, we could lose more abdominal fat if we take green tea extract too.
  • As with the above study, this study measured total catechin levels, and not specifically EGCG.
  • The catechin group also achieved lower triglyceride blood levels.

green tea extract
Study #3
This study titled “Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-hour energy expenditure and fat oxidation in humans“, was published in Dec. 1999 in The American Journal of Clinical Nutrition. The aim of this study was to test if the caffeine and catechin levels in green tea extract could increase energy expenditure (EE) and fat oxidation in humans for a period of 24 hours.
10 healthy men were randomly assigned 1 of 3 treatments on 3 separate occasions. The treatments were either green tea extract consisting of 90mg of catechins and 50mg of caffeine, 50mg of caffeine alone or a placebo. The results found that green tea extract significantly increased EE at an average of 4% and that norepinephrine excretion in the urine was increased by 40%. More norepinephrine in the urine is an indication that the rate of fat oxidation has increased. There were no changes in EE or noreppinephrine levels in either the caffeine only group or the placebo group. So this tells us that:

  • Catechins help us burn calories independently of caffeine, and are a lot more effectively than caffeine alone (if caffeine really helps much at all).
  • Catechins promotes fat oxidation, which is essentially another word for fat-burning.

Study #4
Green tea extract ingestion, fat oxidation and glucose tolerance in healhty humans” is the name of the 4th study in this list, publized in The American Journal of Clinical Nutrition in March 2008. In this study 12 healthy men cycled at a consistant rate for 30 minutes before and 30 minutes after given a supplement containing 890mg of catechin or a placebo.
The results found that those given the 890mg of catechins displayed a 17% increase in fat oxidation (fat-burning) rates in comparison with the placebo group!

This clearly shows that green tea extract increases the amount of fat burned during exercise – considerably!.

Green Tea Extract Dosage Conclusion

 
Looking at the green tea studies above, we can see that in all of them except one, the dosages used to bring about weight loss were between 625mg – 890mg of catechins. The exception was the study that used just 90mg of catechins. The results were still amazingly good for this study, but it was focused on the fat-burning effects of green tea for a 24 hour period, so we (unfortunately) don’t know how well it would perform over a number of weeks or months. This means we cannot compare it with the other studies to see if the lower dose works equally as well as the larger doses.

So – until further notice, we can rest assured that if we consume between 625mg – 890mg of catechins every day and perform some moderate exercise and make an effort to eat healthier, that we can speed up our weight loss efforts and receive the many other health benefits of green tea in the same stroke.

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