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Green tea extract (GTE) is green tea in its concentrated form. One capsule usually contains the same amount of active ingredients as a cup of green tea.

The extract is an abundant source of antioxidants, which work to prevent and slow oxidative damage throughout the body. These are known to have a wide range of health benefits, such as increased fat burning, promoting heart, brain and liver health as well as improving skin and hair. Some studies have even shown that green tea extract antioxidants may reduce the risk of cancer.

Green Tea Extract Health Benefits

Green tea extract is known for its ability to help boost certain health functions in the body and even prevent certain diseases.

Below is a list of the possible benefits we’ve found:

Green Tea Extract is a Great Source of Antioxidants

Most of GTE’s health benefits are due to it being rich in antioxidants, called catechins. These antioxidants are particularly effective in reducing oxidative stress [1], by fighting cell damage associated with aging and multiple diseases [2]. Research has shown that green tea extract increases the antioxidant capacity, this way helping the body fight against oxidative stress more effectively.

Green Tea Extract Can Help With Weight Loss

Green tea extract is often used as a supplement by people looking to shed unwanted pounds. It is rich in antioxidants (catechins) as well as caffeine – a combination which has been found [3] to regulate the hormones that enhance thermogenesis (a metabolic process during which our bodies burn calories to produce heat). Green tea [4] has been shown to make this process more effective by increasing the number of calories that are burned – which can lead to weight loss.

Green Tea Extract May Promote Heart Health

Green tea extract helps lower high blood pressure and reduce blood fat levels, this way helping prevent certain heart diseases. Oxidative stress increases fat build-up in the blood, which leads to inflammation of the arteries, and consequently hypertension [5]. The antioxidants found in green tea extract work to reduce inflammation and lower blood pressure. In addition, it also helps reduce blood fat levels (e.g. triglycerides and cholesterol).

Green Tea Extract May Reduce the Risk of Cancer

Antioxidants found in green tea extract have been linked to prevention [6] of various cancers. One of the common processes in our body tissues and organs is cell death and regrowth. Stem cells produce new cells which replace the ones that die, keeping the body healthy. Cancer occurs when this balance is disrupted, and body starts producing dysfunctional cells. The antioxidants found in green tea extract [7], particularly EGCG, have been found to help balance new cell production and death.

Green Tea Extract Can Boost Your Exercise Performance and Recovery

Exercise is a key element of a healthy lifestyle, and it effectively boosts our physical and mental wellbeing. However, extreme exercise can cause the body to experience oxidative stress [8] and cause damage to the body cells. As green tea extract is full of antioxidants, taking green tea extract supplements can help reduce damage to your muscles and delay muscle fatigue.

The Bottom Line – Green tea is a powerful ingredient, which has several substantial health benefits. The combination of caffeine and catechins found in green tea extract can improve your ability to lose weight as well as boost your heart health, protect against oxidative stress and even reduce the risk of cancer.

How To Use Green Tea Extract

Green tea extract can be taken in a number of ways. For weight loss, it is important to ensure that the supplement contains standardized extracts of Epigallocatechin gallate (EGCG), which is a powerful antioxidant that aids weight loss. To optimize its weight loss properties, your daily dose of green tea extract should contain at least 270mg of EGCG, divided into 2 or 3 doses. 

The most common methods of taking green tea extract are:

  1. As capsules 2-3 times a day (with food).
  2. As powder, by adding it to water, juice or tea.

The typical dosage amount for green tea extract ranges between 250-500mg daily. It is recommended that you do not exceed 500mg.

Are There Any Foods That Contain Green Tea Extract?

The only drink that contains green tea extract is green tea. However, there are foods that contain catechins – the most beneficial antioxidant found in green tea extract.

These foods are:

  • Fresh fruits – apples, peaches, apricots, black grapes, blackberries, raspberries, blueberries.
  • Beverages – red wine.
  • Other foodstuffs – dark chocolate (70 percent or more); legumes, nuts.

Green Tea Extract Side Effects List

We have found the following possible side effects for Green Tea Extract:

Headaches, Irritability, Anxiety/Nervousness, Sleep Problems and Upset Stomach. 

Note: these side effects are possible but may not be the typical user experience.

Is Green Tea Extract Safe?

When taken in moderation, green tea extract is likely safe for most adults.

Remember, prior to using green tea extract, you should consult with your doctor if you have any kind of medical condition.

When Should I Not Take Green Tea Extract?

  • If you have anaemia: Green tea has been shown to reduce the amount of iron you get from food and supplements.
  • If you are pregnant of breast-feeding: Due to the high levels of caffeine green tea extract contains, it is too strong to be taken by pregnant or breast-feeding women.
  • If you have a heart condition: Caffeine found in green tea could cause irregular heartbeat.
  • If you have liver disease: Certain green tea extract products have been linked to rare cases of liver damage. People with liver disease should steer away from green tea extract.

Has Green Tea Extract Been Linked To Any Deaths?

Excessive green tea extract intake has been linked to liver failure, and partially linked to two deaths.

Green tea extract could be fatal due to the high amount of caffeine (fatal dose of caffeine in green tea is estimated to be 10-14 grams).

The Bottom Line – If taken in moderation, green tea extract is likely safe. However, it is important to consult your doctor before you begin taking the supplement to ensure there won’t be any harmful effects to your health.


Because it is rich in antioxidants, green tea extract is an effective way to improve your health and wellbeing.

Over the years, multiple studies have shown that green tea extract can aid weight loss, promote certain disease prevention, heart health, blood sugar regulation and muscle recovery.

If you are trying to lose weight and would like to give your body a powerful health kick, adding green tea extract to your diet in moderation may be beneficial.

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Fact Checked

This article has been reviewed and fact-checked by a certified nutritionist, and only uses information from credible academic sources.