How do you choose the right green tea pill?
So, you’re in the store looking at the vast aisle of supplements. You want to buy a green tea supplement, but which one do you choose?
Green tea tablets can range in price and quality, so it is important to do your research.
Here are 5 points to keep in mind the next time you are looking for a green tea pill.
Of the four catechins in green tea, the catechin epigallocatechin gallate (EGCG) is the most beneficial.
EGCG is the main ingredient in most green tea capsules. Because it is a potent antioxidant, it is important to know exactly how much EGCG is in each pill. Stay away from any pills that do not clearly label the amount of EGCG.
You want a supplement that contains a high level of EGCG. But, be careful not to exceed the recommended daily allowance.
The average person should not consume more than 10 mg per kilogram of body weight (10 mg x body weight in kg) or 4.54 mg per pound of body weight (4.54 mg x body weight in lbs).
For example, if you weigh 50 kg or 110 lbs, then you shouldn’t consume more than 500 mg of green tea extract per day.
For all body weight, it is recommended to have no more than 750 mg in one day.
L-Theanine is an amino acid that is found in green tea and black tea. L-Theanine reduces stress and offsets the effects of caffeine.
Caffeine is naturally occurring in green tea. Studies show that caffeine in green tea can be beneficial, especially for weight loss.
Be careful of supplements that contain high doses of caffeine. You don’t necessarily have to go caffeine-free or decaffeinated, but you don’t want excessive amounts of caffeine.
It is not recommended to have more than 200 mg of caffeine a day.
Green Tea Fat Burner Supplement Facts – 160 mg of caffeine!
Green tea pills often have other undesirable ingredients such as preservatives. Try to find a supplement that has few other ingredients.
The best quality green tea is often reserved for bagged whole leaf tea. The broken leaf pieces, stems, and leftovers are mostly used to make supplements.
Look for reputable manufacturers that use whole leaf green tea extract. Be careful of green tea manufacturers that state over-zealous claims or advertisements.
Cabrera, C., Artacho, R., & Giménez, R. (2006). Beneficial effects of green tea – A review.Journal of the American College of Nutrition, 25(2), 79-99.
Lambert, J. D., Sang, S., & Yang, C. S. (2007). Possible controversy over dietary polyphenols: Benefits vs risks. Chemical Research In Toxicology, 20(4), 583-585.