Are Green Tea and Green Tea Supplements The Same
If you have grown up in the south, then you have probably consumed the equivalent of swimming pools of iced tea in your lifetime. When dining out, the typical tea glass is “Texas-sized” – at least 24 ounces, if not 36 ounces – with a straw to speed up delivery, and a server constantly refilling the glass throughout the meal. And depending upon your restaurant, you might even have the option to choose green tea.
Tea is the second most consumed drink worldwide, after water. However, in the United States, where we have an abundance of beverage options, tea consumption lags behind soft drinks, bottled water, beer, milk, coffee, and fruit drinks.
So, Texas-sized tea tumblers notwithstanding, we regularly hear requests for a Cooper Complete green tea supplement.
With that in mind, many people have asked whether green tea deserves a place in their wellness routine, and if it should be taken as a supplement.
What Is Green Tea?
All traditional tea varieties—black, white, oolong, and green—come from the same plant: Camellia sinensis. The differences among the varieties come down to how the tea leaves are processed. Green tea is made by quickly steaming the leaves after harvesting, preventing oxidation. This minimal processing helps preserve certain naturally occurring compounds, including catechins, a type of antioxidant.
Black tea has been exposed to the most oxygen during processing and is most oxidized, while white tea has been exposed to the least amount of oxygen and is lightest in color. Between white and black tea, there’s green tea, which is unoxidized and oolong tea, which is partially oxidized. Herbal tea actually isn’t a tea at all – it’s simply a blend of dried flowers, fruits and herbs.
What Makes Green Tea Unique?
Green tea contains antioxidant compounds called polyphenols, especially a subgroup known as catechins. One catechin in particular, epigallocatechin gallate (EGCG), is the most abundant and has been the focus of most scientific interest. These antioxidants may help protect cells from oxidative stress caused by free radicals in the body.†
While black and oolong tea also contain polyphenols, the fermentation and oxidation process they undergo reduces the overall catechin content. Green tea retains more of these compounds due to its minimal processing.
How Much Green Tea Is Healthy to Drink?
Green tea can be enjoyed as part of a healthy lifestyle†. Cooper Clinic Registered Dietitian Nutritionists understand the positive health effects of green tea (and generally tea overall), and offer these suggestions about tea:
- Drink tea. While all types of tea are good, green tea has the highest level of catechins and is the most commonly preferred tea.
- Aim to drink two eight-ounce cups of green tea twice per day. Upon reviewing the research, a “cup” of tea is not typically eight ounces. A review of many studies had “cup” sizes as small as 3.4 ounces.
- Drink what you like. Different brands and forms of tea all have slightly different tastes. Many grocery stores include tea in their bulk areas. Loose tea usually has more flavor, making it a good, affordable option, as well as a way to experiment with a variety of blends.
- Tea freshness counts. The level of EGCG and the other catechins falls dramatically as the tea ages. Green tea leaves that are six months old have EGCG levels that are almost 30 percent lower than those of fresh leaves.
- Add lemon, not milk to your tea. A bit of lemon or other citrus fruits helps the body absorb catechins, while adding milk can bind with the catechins in the tea, making it difficult for the body to absorb them.
- Green tea is delicate. While black tea is best brewed in boiling water at 212 degrees, the catechins in green tea, as well as oolong and white tea, are damaged when prepared in water that is hotter than 180 degrees. This can be a challenging problem, as electric kettles heat water to a boil, while Keurig® systems brew at 192 degrees. However, the newest systems allow the temperature to be adjusted down to 187 degrees.
- Caffeine in tea varies. The length of steeping, the type of tea, and even the location of the leaf on the actual tea plant all play a role in determining the caffeine level in tea. Green tea typically has 24 to 40 mg caffeine per eight-ounce cup, whereas black tea averages 14 to 61 mg.
Why Cooper Complete Does Not Offer a Green Tea Supplement
Green tea, when enjoyed in beverage form, appears to be safe for most people. However, green tea extract supplements often contain highly concentrated levels of EGCG. Some animal studies have raised concerns about potential liver effects with very high doses taken over time†.
At Cooper Aerobics, everything always begins and ends with science. How much science is there–lots of research or very little on the ingredient? Is the research primarily with mice or people? How long and large are the studies?
Across multiple studies, are the findings generally positive? Are there any “red flags” where the ingredient was found to have a potentially serious negative effect on any group of people? And is there a fairly clear idea of what the appropriate “dose” should be in generally healthy people, to positively impact health? Building a body of research on an ingredient takes years, but if the science doesn’t support it, it will not be added to the Cooper Complete product line. With these questions in mind, we’ve looked at tea.
As current research on green tea extract supplements is still evolving and some concerns persist about high-dose formulations, we do not currently include green tea in our supplement line.
Our Recommendation
Drinking brewed green tea in moderation can be enjoyable and potentially a supportive part of a healthy routine†. If you’re considering green tea extract in supplement form, talk with your physician or health care provider before doing so, especially if you take medications or have underlying health concerns.
As always, our team is committed to providing supplements that are backed by science and formulated to help you live better†.
About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.