Green tea / EGCG
Meta-analysis signal for modest LDL and BP reduction; hepatotoxicity at high-dose extract limits safe upper bound.
Why
Green tea (Camellia sinensis) catechins, principally epigallocatechin gallate (EGCG), have one of the largest observational and RCT bodies of any dietary phytonutrient. Meta-analyses of RCTs report modest reductions in LDL cholesterol, systolic blood pressure, and body weight. The cardiometabolic signal at moderate intakes is consistent; the cancer-preventive signal is observational. A practical limit is hepatotoxicity at high-dose extract intake, EFSA has flagged 800 mg/day EGCG from supplements as the threshold above which hepatotoxic effects have been reported.
How it works
EGCG and related catechins inhibit hepatic HMG-CoA reductase, modulate fatty acid oxidation via AMPK activation, and reduce dietary lipid absorption. Antioxidant effects on vascular endothelium and modest thermogenesis via norepinephrine signalling.
Expected onset · Lipid effects over 8–12 weeks; weight effects over 12 weeks
How to take
Dosage
Standardised extract: 200–400 mg EGCG per day from supplements (EFSA caution above 800 mg/day). Tea form: 3–5 cups/day delivers approximately 200–300 mg EGCG.
Timing
With meals to reduce GI upset; avoid late in the day if caffeine-sensitive
On the label
Standardised extract with stated EGCG content. Decaffeinated forms exist. Drink as tea where possible rather than high-dose extract.
Ideal for
Adults with mild dyslipidaemia or modest weight-management goals; people seeking the catechin intake of green tea drinkers without the volume.
Safety
Evidence
Zheng 2011 Am J Clin Nutr meta-analysis (14 RCTs, n=1,136): green tea reduced total cholesterol by 0.18 mmol/L and LDL by 0.15 mmol/L vs control. Onakpoya 2014 meta-analysis: systolic BP reduced by ~2 mmHg. EFSA 2018 opinion flagged 800 mg/day EGCG from supplements as the threshold for hepatotoxic effects, practical reason to favour tea form over high-dose extract.
Where to get it
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