Tea is definitely a staple in any diet & culture. It can be a part of a heart-warming talk with friends, a relaxing remedy before sleep, or an energy-boosting drink during a hard workday. Yet, many of us are still unaware of the multiple health benefits that tea can bring. It's still unclear for most people which tea is more healthy & helpful: black or green. We want to help you learn more about tea and how you may use it to get multiple health benefits. This article is a comprehensive guide about tea drinks supplements. Dive in, and you'll be surprised how beneficial tea can be!
Tea is a water-based beverage available mainly as green tea, black tea, and white tea. These three types are known for their different tastes and the kind of process they undergo by brewing.
Green tea originates from the Camellia sinensis plant - especially its leaves. It typically undergoes very little oxidation or processing before being deliberately dried in hot, dry air to preserve the green color of the leaves. Such unoxidized teas are known as "living" or "raw" teas.
Green tea's bioactive compounds account for the dramatic increase in its popularity. One of the most obvious attributes of green tea is its high content of polyphenols, which chemists continue to research. This unique chemical is related to anthocyanins and other strong antioxidant flavonoids. A study has discovered that 86% of subjects prefer green tea compared to 59% who drink black tea.
Traditional Chinese medicine has always recommended green tea for its healing properties. Imagine you may have drunk it all your life without realizing how revolutionary this beverage is.
Black tea is one of the most popular natural types of tea. It comes from semi-fermented leaves from the Camellia Sinensis bush. Processed at high temperatures or steamed, black tea has a slightly sweet taste and a malty flavor that some associate with black coffee.
This processed tea leaf is rich in flavonoid antioxidants, such as epigallocatechin gallate, which inhibits cell DNA and protein damage. Black tea undergoes more extensive processing than green tea. Manufacturers fully oxidize them to remove chlorophyll, explaining their dark brown color.
White tea is made from the same plant as other tea varieties and seems to have a more delicate flavor. It is typically light gold-colored with a floral fragrance when brewed. Unlike other teas, manufacturers collect white tea leaves early in their growth cycle - when they are still closed.
White tea may not be the most common tea option, and it's usually referred to as "raw" because it involves less processing. The shorter processing time for white tea means it has more catechins than black tea. This type of polyphenol may help trigger a potent antioxidant effect on free radicals when consumed. Depending on the brand of white tea, the flavor can range from woody to floral with light, fruity notes. It's also usually less bitter and more subtle in taste.
What is better: a tea drink or a supplement?
Many people would probably say drinking tea is better than taking a supplement because you could forget to take your pill. But in reality, some pros and cons go along with both choices.
Tea drinks vary in their net carbs, caffeine content, and calories per cup. By swallowing just 1-2 tablets daily at work or home, you'll get the nutrients you could get with 6-7 cups of freshly brewed tea. Taking tea supplements, in turn, means you can get all the catechins - the beneficial natural chemicals found most abundantly in tea's active ingredient.
The most common tea-containing supplement is green tea leaf extract - it's widely popular among healthy lifestyle seekers. So taking green tea as a supplement is convenient if you want antioxidant benefits without brewing a cup of tea every few hours. Besides, supplements are suitable when you don't like drinking hot drinks or don't enjoy the taste of green tea. Let's discover its benefits for your wellness productivity!
Benefits of green tea leave extract supplement:
Green tea leaf extract has 16 times more antioxidants than wild blueberries and is considered an antioxidant-rich food
Antioxidants have become a long-term trend in supplements - and it's not surprising considering all the benefits they may provide! The polyphenols in green tea have shown the ability to fight against chronic inflammation and free radicals. In patients with chronic heart diseases, polyphenol-rich beverages have significantly decreased inflammatory processes and allergic reactions caused by stress.
Our cells need oxygen to function properly. Often, free radicals arise from auto-oxidation, which is the process of acquiring oxygen. Antioxidants in green tea help you by scavenging those free radicals before they produce damage to the body's tissues and cells. Antioxidants are very effective in reducing chronic conditions related to health. Chronic illnesses often appear due to the accumulation of toxic wastes and chemicals in your body. Antioxidants in green tea leaf extract can help reduce these toxins and protect our bodies from bad chemicals.
Studies have shown that antioxidant and anti-inflammatory properties in green tea break down injury-causing cells called lipids peroxides and reactive oxygen species (ROS). So by taking green tea, you can prevent oxidation from damaging the body, leading to chronic illness or aging.
Green tea leaf extract is rich in natural caffeine & may boost your energy
Consider taking green tea leaf extract to energize yourself in the morning! This awesome natural supplement could support your endurance, revitalize your brain, and help you get rid of "brain fog."
The caffeine content of green tea leaf extract is only a fraction of what is present in coffee. However, it is still the second most popular source of caffeine in the diet, next to coffee. Green tea extract contains natural caffeine, which makes you feel more awake. The effect of it is milder compared to coffee, so you can safely enjoy green tea leaf supplements without jitters.
Usually, one cup of green tea includes between 25 to 35 milligrams of caffeine. The popularity of matcha green tea has also continued to grow because it contains between 40 and 60 milligrams of caffeine. Green tea leaves contain l-theanine, which helps enhance awareness & mental acuity. It doesn't give you the same jittery feeling as coffee while providing more sustainable energy.
Green tea leaf extract could detoxify your body
One of the core benefits of green tea is its potential to detoxify your body. As we all know, many toxins and chemicals enter our system via food, drinks, and air pollution. It is imperative to detoxify our system regularly, so the body doesn't accumulate these harmful substances.
Green tea leaves have catechins, powerful antioxidants, and other substances such as amino acids. When these substances get into the bloodstream, they help to remove toxins from the liver and gut. So it is not just about having a cup of green tea or taking it as an energizing pill but getting this herb in its natural form for all its benefits.
Green tea leaf extract provides potent support to your immunity
Green tea is an age-old traditional solution for colds and flu. For most people, it's still the first step in treating a cold when they notice the first symptoms of it. Modern science confirms that green tea leaf contains potent substances that offer immune system support.
Green tea leaf extract contains polyphenols and antioxidant compounds that confer potent immune-supporting properties. The high concentration of flavonoids in green tea leaves helps your body fight free radicals that damage your cells. These flavonoids have antimicrobial, anti-inflammatory, antiviral, antibacterial, and anticancer effects on the body. Besides, green tea also has calming effects of reducing anxiety or depressive thoughts when you're sick. So grabbing a pill of green leaf extract would be smart if you feel your immunity is getting weaker.
Green tea leaf extract helps you maintain healthy blood sugar levels
Are you looking for a solution to keep your blood sugar levels in check? Green tea leaf extract is a natural supplement that is possibly helpful for maintaining healthy blood sugar levels. It could be beneficial if you want to eat more foods you like without regretting it later.
Studies have shown that ingesting green tea extract before meals can help reduce post-meal blood sugar spikes. According to the survey, consuming green tea has significantly reduced hemoglobin & fasting glucose, along with fasting insulin concentrations. It shows green tea's great potential in managing diabetes and other food digestion conditions.
Green tea leaf extract contributes to your brain performance
Do you feel like your brain can perform better? Then get a green tea leaf extract! Green tea is a stimulant and antioxidant. It contains caffeine, which supports mental alertness, contributing to brain performance, especially during periods of low energy.
What's more, green tea contains catechins. They block the production of certain fats in our body that affect our stress levels, mood, and weight. These fats are responsible for sleep deprivation and increased depression-like behaviors such as overeating or the inability to focus on work. The extract may improve your mental clarity with the help of L-theanine. It contains antioxidants that help to protect your brain cells from damage caused by free radicals.
Psychiatric University Clinics found that getting green tea extract increases the brain's effective connectivity and aids in focusing. Subjects also reported a better working memory after taking a green tea supplement.
Green tea leaf extract may help you stay fit & manage your weight more effectively
Some studies have shown that green tea may help burn body fat. The leaves of Camellia sinensis are rich in active compounds, such as polyphenols, caffeine, and catechins. These chemicals may promote metabolism and fat burning.
A study has discovered that green tea extract supplements may help boost your resting fat metabolism in the short and long term. That means you will burn more fat even when you're sleeping or sitting in your favorite chair reading a book. Besides, this organic supplement may also accelerate fat burn during exercises, so your workouts could be more effective.
Green tea leaf extract is a potent skin health-supporting nutrient
Green tea extracts contain a rich mix of antioxidant compounds, amino acids, and polyphenols, well-known skin health-supporting nutrients. That's why you can find green tea extract in various skincare treatments like creams, lotions, and tonics. Yet, taking it as a supplement will be way more efficient than applying it to your skin. Green tea extract may positively affect wound healing and reduce inflammation. This nutrient is also rich in vitamins K, E, and B2, helping your skin repair its cells and grow new ones.
Research claims that green tea leaf extract supplements help increase the collagen and elastin fiber content in your skin. Additionally, they suppress collagen-degrading enzyme MMP-3 production in the skin, offering possible anti-wrinkle and anti-aging effects. Taking green tea in a supplement form could neutralize the UV-ray damage on your skin.
How to take green tea leaf extract supplements?
Green tea leaf extract: Recommended dosage Intake
It's hard to overdose on green tea when you're getting it in a liquid form. Yet, there are some dosage recommendations when you take it in supplement form. The dosage that can benefit you ranges from 100 to 750 mg of green tea leaf extract taken daily.
You should take green tea leaf extract after the meal - around 2 hours after it - because consuming it on an empty stomach may cause adverse effects. The best time to get this organic supplement is in the morning - to supply your body with additional energy and antioxidants.
Possible side-effects of taking green tea leaf extract
Overdosing on green tea supplements may cause certain symptoms and side effects like:
- Headache and migraine
Besides, avoid taking green tea in any form if you have anemia, liver diseases, bleeding disorders, or osteoporosis. Scientists also claim that you should be careful with green tea intake if you're pregnant or breastfeeding.
As you can see, many different tea types are on the market. Still, only green tea has such broad benefits that people decided to take it as a supplement. It's rich in numerous natural chemicals like catechins, flavonoids, and amino acids, which are possibly beneficial for your heart, skin, and energy metabolism. It's also a rich source of vitamins that may aid digestion and help you maintain healthy blood sugar levels.
Besides, green tea supplements are a convenient source of nutrients. You don't need to spend time brewing the tea and can quickly take your capsule to enjoy the benefits. So if we've given you at least one reason to try green tea leaf extract supplements, then there's no more reason to hesitate!
- The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms (2013)
- Green tea extract boosts your brain power, especially the working memory, new research shows (2014)
- Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials (2013)
- More Americans are reaching for green tea, consumer survey reveals (2015)