Green Tea Extract vs Green Tea: Things to Know Before Use
Green tea and green tea extract (GTE) are both popular for their antioxidant properties, but they differ in form, concentration, and safety. Whether you enjoy a traditional cup of tea or seek the convenience of a supplement, this guide will help you choose the best option for your goals.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Green tea is natural, safe for daily use, and provides 10–50 mg caffeine with about 187 mg EGCG per 240 ml.
- Green tea extract offers concentrated catechins (25–750 mg/serving) with higher absorption but may cause liver stress at high doses or when fasting.
- Green tea suits regular consumption, while GTE is better for targeted, short-term benefits, use with caution and quality assurance.
What Is Green Tea?
Green tea, derived from the Camellia sinensis plant, is the world’s second most consumed beverage after water. Celebrated for its fresh, earthy flavor, it is minimally processed to preserve its natural qualities and vibrant green color. The leaves are quickly steamed or pan-fried after harvest to stop oxidation from occurring, setting green tea apart from more heavily processed teas like black or oolong.
Enjoyed around the globe, green tea is often appreciated for its refreshing taste and potential wellness benefits. While its composition may vary based on growing conditions, the drink remains a popular choice for daily enjoyment.
What Is Green Tea Extract?
Green tea extract (GTE) is a concentrated product derived from the same leaves used to make green tea. Unlike the whole-leaf form discussed earlier, GTE is processed to enhance its bioactive compounds, making it a popular choice as a nutraceutical or botanical supplement, available in forms like capsules, tablets, liquids, or powders [4,6].
The production of GTE focuses on isolating key components such as polyphenols (notably catechins like EGCG), caffeine, theanine, and other beneficial substances [6].
Manufacturers use various methods, such as extracting with water, ethanol-water mixtures, or supercritical carbon dioxide, to concentrate these compounds while preserving their potential antioxidant properties [6].
The result is a potent product designed to deliver higher levels of these active ingredients compared to a standard cup of brewed green tea.
Green Tea vs Green Tea Extract: Key Differences
Form and Usage
Green Tea is prepared by steeping 1.8–2.4g of dried Camellia sinensis leaves in 200–250 ml of hot water at 60–80°C for 1–2 minutes [6].
A 240 ml cup contains 14–61 mg caffeine, lower than coffee, and delivers catechins in their natural matrix [4,9]. Ideal for those who enjoy brewing rituals and seek a gentle, well-balanced health boost.
Green Tea Extract (GTE) comes in capsule, powder, or liquid form. It’s produced via ethanol, water, or CO₂ extraction, targeting high levels of catechins like EGCG [6]. It eliminates the need to brew and suits those who want stronger effects or don’t enjoy the taste of tea.
Summary:
- Go for green tea if you enjoy mindful routines, want a balanced and gentle source of antioxidants, or prefer a low-risk, traditional option.
- Choose green tea extract if you need convenience, higher catechin intake, or a caffeine-free alternative, but use with care and medical guidance.
- Coming up next, we’ll dive deeper into how their antioxidant power compares, especially the all-important EGCG content.
Antioxidant and EGCG Content
What is EGCG? Epigallocatechin gallate (EGCG) is a key polyphenol catechin found in green tea, renowned for its strong antioxidant activity [4]. It may help protect cells from oxidative stress by neutralizing free radicals, potentially supporting overall wellness [3,11].
Green Tea: A typical 240 ml cup of brewed green tea (infused using 1 g of leaves per 100 ml of water) is estimated to provide about 304 mg of total catechins, including 187 mg of EGCG [1].
The EGCG content can vary widely (20-150 mg per cup) depending on factors like tea brand, growing region, leaf age, and steeping time [4].
Green tea’s non-fermented processing helps preserve its natural catechin content, which makes up roughly 30% of the leaf’s dry weight [7]. This makes it a balanced source of antioxidants for daily consumption.
Green Tea Extract: GTE is designed to concentrate catechins, especially EGCG, delivering significantly higher doses than brewed tea [6]. Commercial GTE products vary widely: for example, one supplement capsule may contain around 235 mg of EGCG per 250 mg dose, while another may provide 200 mg of EGCG in a 400 mg capsule [4].
Some liquid forms of GTE may contain 10% to 50% EGCG, and the total catechin content in GTE can range from 3.8% to 70.2% [4,6].
Studies show that GTE provides 60% to 100% higher EGCG levels in the blood compared to brewed tea due to enhanced absorption of flavanols in supplement form [2]. However, high doses, especially when taken on an empty stomach, may increase the risk of liver stress, as observed in several studies [1].
Why GTE is More Concentrated: GTE’s production targets the isolation of bioactive compounds like EGCG using advanced extraction methods, resulting in a product with up to four times the catechin content of brewed tea [6,11].
This makes GTE a potent choice for those seeking stronger antioxidant effects, though caution is needed due to potential side effects at high doses [1].
Caffeine Content
Green Tea
Green tea naturally includes caffeine, generally ranging from 10 to 50 mg per 240 ml (8 oz) serving, although certain reports indicate it can contain as much as 61 mg [4,9]. On average, caffeine makes up about 3% of the leaf’s dry weight.
The exact amount depends on factors like plant variety, growing conditions, leaf age (younger leaves contain more caffeine), and especially steeping time—longer steeping releases more caffeine into the cup [4,7,9]. For most people, green tea offers a moderate caffeine level that can promote alertness without causing overstimulation.
Green Tea Extract (GTE):
As a concentrated form of green tea, GTE can vary widely in caffeine content depending on how it is processed. Some GTE products are decaffeinated, such as Polyphenon E™, while others retain caffeine, with amounts ranging from approximately 3.6 mg to as much as 50 mg per dose [4,6,8].
Certain commercial extracts may contain up to 11.2% caffeine by weight. Even decaffeinated options can include trace amounts, typically between 1.8 and 11 mg per serving [6,9]. Since caffeine levels are not always clearly labeled, it is important to read product details carefully.
For Caffeine-Sensitive Individuals
Caffeine is a natural stimulant and may cause side effects such as insomnia, jitteriness, bloating, or increased heart rate when consumed in higher amounts.
People who are sensitive to caffeine, including pregnant women, children, or those with anxiety or heart conditions, should monitor their intake closely [4,9]. Choosing decaffeinated GTE or adjusting the steeping time of green tea can help reduce caffeine exposure while still providing access to its bioactive compounds.
Convenience and Flexibility
Green Tea: Requires careful brewing (1.8–2.4g in 200–250ml hot water for 3–5 minutes). Flavor and compound levels vary with steeping time, but even short brews don’t significantly reduce caffeine, limiting flexibility for sensitive individuals. Ideal for those who enjoy tradition and natural composition, but less suited for convenience.
Green Tea Extract (GTE): Comes in portable forms like capsules or liquids. Offers concentrated catechins, including decaffeinated options, but high doses may cause side effects. Product labeling may vary, so healthcare guidance is recommended. Best for those seeking potency and ease of use.
Health Benefits: How They Compare
Both forms offer unique advantages, but their effects on weight management, cardiovascular health, and cognitive function vary due to differences in composition and delivery.
Weight Management: Both brewed green tea and GTE show potential to support weight loss, primarily through boosting metabolism and fat oxidation, though individual results may vary and more studies are needed.
A 2010 study by Basu et al. showed that both brewed green tea (928 mg catechins, 8.96 mg caffeine daily) and GTE (870 mg catechins, 3.6 mg caffeine daily) reduced body weight and BMI in individuals [6].
However, a meta-analysis noted that caffeine’s presence is often necessary for these effects, and results in human studies are inconsistent, indicating brewed tea’s milder catechin content may yield less pronounced effects compared to GTE’s concentrated doses [6].
Cardiovascular Support: Green tea and green tea extract (GTE) may support vascular function and nitric oxide pathways, which are linked to circulatory wellness [6].
A meta-analysis showed that long-term tea consumption (over 12 weeks) slightly lowers blood pressure, with green tea demonstrating significant effects [6]. Brewed green tea provides a moderate, daily dose of catechins for these benefits.
GTE offers a higher concentration, potentially amplifying the effects, but research is less consistent, warranting further human studies [6]. The choice depends on preference for a moderate or more potent intake.
Cognitive Improvement: Evidence supporting cognitive benefits from green tea or green tea extract (GTE) in healthy individuals is limited.
A 2014 study by de la Torre et al. demonstrated that EGCG from GTE improved cognitive deficits in animal studies using mouse models [1]. However, more clinical studies in humans are needed.
Anecdotal evidence includes a Reddit user, sanjaydgreatest, who reported improved cognitive performance after drinking brewed green tea daily for five years alongside a consistent study routine. However, this benefit may be influenced by lifestyle habits rather than the tea alone.*
Similarly, a customer, Shannon Hilson, shared in a review that after taking a green tea supplement for two weeks, she felt an overall sense of wellness and improved general well-being, which could suggest subtle cognitive benefits.*
While not explicitly mentioning cognition, her positive experience with the supplement’s ease of use and lack of side effects supports its potential for promoting overall health, which may indirectly contribute to mental clarity and focus.*
While these reports suggest potential cognitive support, most evidence comes from animal models or personal testimonials. Robust human studies are necessary to confirm any generalized cognitive enhancement from either green tea or GTE.
In summary, both green tea and GTE hold potential to support weight management and cardiovascular health, with GTE offering stronger effects due to its concentrated catechins, though results vary in human studies. Cognitive benefits are less clear and context-specific. Next, we’ll weigh their pros and cons to help you make an informed choice.
Pros and Cons Table of Green Tea Extract and Green Tea
|
Green Tea |
Green Tea Extract |
|
|
Pros |
- Natural and minimally processed, preserving polyphenols like EGCG [6,7]. - Safe use, no reported liver issues even at high intake (1-10 cups) [1]. - Diverse compounds, including catechins, caffeine, and theanine, for balanced benefits [7]. |
- Highly concentrated, rich in catechins (25-750 mg/serving), convenient for on-the-go use [1,4,6]. - Enhanced flavanol absorption, boosting antioxidant activity and fat oxidation (4% energy increase) [2,8]. - Decaffeinated options available, ideal for caffeine-sensitive individuals [2]. |
|
Cons |
- Requires brewing time (1-5 min) and precise conditions to avoid bitterness [7]. - Variable catechin and caffeine content due to brand, region, and steeping time [4,6]. - Lower bioavailability of catechins compared to GTE [1]. |
- Risk of side effects like nausea, bloating, or liver stress, especially at high doses or when fasting [1,4,6]. - Potential drug interactions, e.g., reduced iron or folic acid absorption [6]. - Inconsistent product quality; catechin content varies (3.6-95.8%) [6]. |
Building on our comparison of health benefits, this table highlights the trade-offs between brewed green tea and green tea extract (GTE). Traditional green tea stands out for its natural composition and centuries-long safety record, making it a reliable choice for daily consumption.
It's minimal processing preserves a broad range of polyphenols, offering potential wellness support with no reported liver concerns in human studies [1,6]. However, brewing requires time and care, and its catechin content can vary widely, which may limit its potency compared to GTE [4].
In contrast, GTE’s concentrated form delivers higher catechin doses, enhancing absorption and potential benefits like fat oxidation, as seen in studies showing a 4% increase in energy expenditure [8].
Its convenience suits those seeking quick effects without brewing, but risks like liver stress, particularly with high doses or fasting, and inconsistent product quality require caution [1,4,6].
For those avoiding tea’s taste or seeking stronger effects, GTE is appealing, provided they choose reputable products and follow dosage guidelines. Ultimately, green tea is ideal for a natural, low-risk option, while GTE offers potency and convenience but demands careful use.
Green Tea Extract Vs Green Tea: Which One Should You Choose?
After reviewing the pros and cons, let’s determine which option—brewed green tea or green tea extract (GTE)—best suits your needs.
Green Tea: You're looking for a low-risk, natural option to support general wellness. Its balanced composition of catechins, caffeine, and theanine offers gentle, daily benefits with minimal side effects.
It's ideal for routine use—just be sure to select high-quality, organic brands to avoid contaminants like pesticide residues [6]. For those sensitive to supplements or with liver concerns, green tea is the safer, more forgiving choice.
Green Tea Extract: You prefer a more concentrated and convenient form, especially for targeted antioxidant support or if you dislike the taste of tea.
GTE can deliver higher catechin doses and enhanced absorption [2], but it comes with increased risk of side effects, particularly at high doses or when taken on an empty stomach [1,6].
Product quality and labeling vary, so choose GMP- or USP-certified brands with clearly listed EGCG and caffeine content [4,6,9]. Avoid multi-ingredient blends and take with food to reduce potential adverse effects.
In short, green tea is generally the better daily option for most, while GTE can be effective for specific needs, if used cautiously and wisely.
Safety, Side Effects, and Dosage of Green Tea and Green Tea Extract
Let’s now focus on their safe use, potential side effects, and recommended dosages. Understanding these factors ensures you can enjoy their benefits while minimizing risks.
|
Aspect |
Green Tea (Brewed) |
Green Tea Extract (GTE) |
|
Recommended Dosage |
- Average: 3 cups per day (240 ml each), providing ~304 mg catechins and 187 mg EGCG per cup. - Up to 10 cups a day in some cultures (~3,040 mg catechins, 1,870 mg EGCG) [5]. - Safe observed level: 704 mg EGCG/day from brewed tea [5]. |
- EGCG intake in studies ranges from 29.5 to 4,000 mg/day; a typical capsule contains ~100.5 mg EGCG [1,10]. - Safe for up to 800 mg EGCG/day for 4 weeks (equivalent to 8–16 cups of tea) [4]. - Safe observed level: 338 mg EGCG/day for solid forms (capsules or tablets) [1]. |
|
Potential Side Effects |
- Generally minimal. Rare digestive issues (bloating, nausea) with excessive intake [6]. - Caffeine-related effects: insomnia or palpitations with overconsumption (10–50 mg caffeine per cup) [4]. |
- Digestive discomfort: bloating, nausea, heartburn, diarrhea—especially at high doses [1,6]. - Caffeine-related effects in non-decaf GTE (up to 10% caffeine): insomnia, palpitations [4]. - Rare liver stress at high doses, particularly when fasting (based on animal and some human data) [1,6]. |
|
Who Should Be Cautious? |
- Individuals with iron deficiency (tannins may inhibit iron absorption) [6]. - Pregnant women (limit to under 4 cups/day or <200 mg caffeine to avoid folic acid issues) [6]. - Those sensitive to caffeine or taking medications affected by tannins [4,6]. |
- Individuals with iron or folic acid deficiency, or those on medications metabolized by CYP450 enzymes [4,6]. - Pregnant women (possible interference with folic acid absorption) [6]. - People with existing liver conditions or using hepatotoxic substances [6]. - Caffeine-sensitive individuals (unless using decaf GTE) [4]. |
|
Safe Use Guidelines |
- Considered safe at various consumption levels with no major adverse effects reported [1]. - Choose high-quality, organic tea to reduce pesticide risk [6]. - Limit use if caffeine-sensitive or taking interacting medications [4,6]. |
- Take with food to reduce digestive irritation and risk of liver stress [1,6]. - Avoid high single doses on an empty stomach [4,10]. - Select reputable brands with GMP or USP certification, clear labeling of EGCG and caffeine content, and minimal additives [4,6]. |
Green tea is a safe, natural choice for daily use, while GTE offers potent benefits but requires caution due to potential digestive or liver issues at high doses. Choose quality products, follow dosage guidelines, and consult professionals for safe use.
Conclusion
Green tea suits daily use with its natural balance and safety, while green tea extract offers concentrated support for targeted goals—but requires mindful use.
No matter your choice, supplements are most effective alongside a healthy lifestyle. Read labels, follow dosage guidelines, and consult a healthcare provider when needed. Your body thrives on informed, consistent care—whether it starts with a teacup or a capsule.
Testimonial Disclaimer
*The testimonials presented on this website are provided by individuals based on their personal experiences with our products. These testimonials represent individual opinions and experiences, which may not be typical or applicable to all users of our products. Results may vary depending on a variety of factors, including individual health, lifestyle, and adherence to product usage instructions.References
References
- [1] Hu, Jiang, et al. “The Safety of Green Tea and Green Tea Extract Consumption in Adults – Results of a Systematic Review.” Regulatory Toxicology and Pharmacology, vol. 95, June 2018, pp. 412–433, https://doi.org/10.1016/j.yrtph.2018.03.019.
- [2] Henning, Susanne M, et al. “Bioavailability and Antioxidant Activity of Tea Flavanols after Consumption of Green Tea, Black Tea, or a Green Tea Extract Supplement.” The American Journal of Clinical Nutrition, vol. 80, no. 6, 1 Dec. 2004, pp. 1558–1564, https://doi.org/10.1093/ajcn/80.6.1558. Accessed 10 Dec. 2019.
- [3] Elbling, Leonilla, et al. “Green Tea Extract and (−)‐Epigallocatechin‐3‐Gallate, the Major Tea Catechin, Exert Oxidant but Lack Antioxidant Activities.” The FASEB Journal, vol. 19, no. 7, 28 Feb. 2005, pp. 1–26, https://doi.org/10.1096/fj.04-2915fje.
- [4] Schönthal, Axel H. “Adverse Effects of Concentrated Green Tea Extracts.” Molecular Nutrition & Food Research, vol. 55, no. 6, 29 Apr. 2011, pp. 874–885, https://doi.org/10.1002/mnfr.201000644.
- [5] Sharma, Anjali, et al. “Green Tea Extract: Possible Mechanism and Antibacterial Activity on Skin Pathogens.” Food Chemistry, vol. 135, no. 2, Nov. 2012, pp. 672–675, https://doi.org/10.1016/j.foodchem.2012.04.143.
- [6] Coppock, Robert W, and Margitta M Dziwenka. “Green Tea Extract.” Elsevier EBooks, 1 Jan. 2016, pp. 633–652, https://doi.org/10.1016/b978-0-12-802147-7.00046-2. Accessed 24 Apr. 2023.
- [7] Graham, Harold N. “Green Tea Composition, Consumption, and Polyphenol Chemistry.” Preventive Medicine, vol. 21, no. 3, May 1992, pp. 334–350, https://doi.org/10.1016/0091-7435(92)90041-f.
- [8] Dulloo, A G, et al. “Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-h Energy Expenditure and Fat Oxidation in Humans.” The American Journal of Clinical Nutrition, vol. 70, no. 6, 1999, pp. 1040–5, https://doi.org/10.1093/ajcn/70.6.1040.
- [9] Chin, Jenna M, et al. “Caffeine Content of Brewed Teas.” Journal of Analytical Toxicology, vol. 32, no. 8, 2008, pp. 702–4, https://doi.org/10.1093/jat/32.8.702.
- [10] Henning, Susanne M., et al. “Catechin Content of 18 Teas and a Green Tea Extract Supplement Correlates with the Antioxidant Capacity.” Nutrition and Cancer, vol. 45, no. 2, Mar. 2003, pp. 226–235, https://doi.org/10.1207/s15327914nc4502_13.
- [11] Gramza, Anna, et al. “Antioxidant Activity of Tea Extracts in Lipids and Correlation with Polyphenol Content.” European Journal of Lipid Science and Technology, vol. 108, no. 4, Apr. 2006, pp. 351–362, https://doi.org/10.1002/ejlt.200500330.
Author
Product Disclaimer
The dietary supplement products mentioned on this website are formulated based on scientific research and adhere to FDA guidelines for dietary supplements. However, the content of the articles has not been evaluated by the Food and Drug Administration (FDA) and is not intended to promote or endorse any specific product. Any products sold on this website are not intended to diagnose, treat, cure, or prevent any disease.
Opinions and Endorsements
Any claims, statements, or opinions expressed in the articles are those of the author(s) and do not necessarily reflect the views or opinions of the manufacturers of the dietary supplement products. The products sold on this website are separate from the content of the articles and are not directly endorsed or associated with the information presented here.
Liability Disclaimer
The author(s) of the articles, website, and manufacturers of the dietary supplement products do not assume any liability for any potential consequences arising from the use of the information provided in the articles. It is recommended that individuals consult with a qualified healthcare professional before making any dietary or lifestyle changes, including the use of dietary supplements.
Product Usage
Please refer to the product labels and packaging for specific usage instructions and guidelines for the dietary supplement products sold on this website.
Customer Support
For any concerns or questions regarding the dietary supplement products, please contact our customer support team, who will be more than happy to assist you.
Leave a Comment
Be the first to comment.
What do you think?