Posted on

LMU 14 – Green Tea Catechins: A Path to Improved Health


LMU 14 – Green Tea Catechins: A Path to Improved Health


Lifestyle Medicine Update (July 9, 2016)


Green tea has a long-standing reputation for its health benefits, and ongoing research continues to unveil its potential advantages. In this article, we explore the impact of green tea catechins on various health markers and delve into their potential to promote improved health and well-being.

The Study: Unravelling the Power of Green Tea Catechins

In a groundbreaking study published in the Journal of Nutrition Research in June 2012, researchers set out to investigate the effects of green tea catechins on individuals with obesity-related hypertension. Catechins are potent medicinal compounds found abundantly in green tea, surpassing the levels found in black tea. Previous evidence has suggested that these catechins could aid fat burning, regulate blood pressure and blood sugar, lower cholesterol levels, and reduce inflammation.

The Participants

The study involved 56 obese and hypertensive men and women closely monitored over three months. Half of the participants received a daily supplement containing 379 mg of green tea extract (high in catechins), while the other half received a placebo.

The Remarkable Results

The results demonstrated significant benefits for the group taking the green tea extract supplement:

  1. Reduction in High Blood Pressure: Hypertension is a significant risk factor for cardiovascular diseases, and the study found that green tea catechins positively lowered blood pressure levels.
  2. Improvement in Insulin Function and Blood Sugar Regulation: Maintaining stable blood sugar levels is crucial for individuals with obesity and diabetes. The study showed that green tea catechins played a role in enhancing insulin sensitivity and regulating blood sugar.
  3. Decline in Bad Cholesterol (LDL-Cholesterol): High levels of LDL-cholesterol are linked to an increased risk of heart disease. The study revealed that green tea catechins helped reduce LDL-cholesterol levels.
  4. Increase in Good Cholesterol (HDL-Cholesterol): HDL-cholesterol, often called “good” cholesterol, is protective against heart disease. The study demonstrated that green tea catechins contributed to an elevation in HDL-cholesterol levels.
  5. Reduction in Inflammation: Chronic inflammation is associated with numerous health problems, including heart disease and certain cancers. The study showed that green tea catechins had an anti-inflammatory effect, as evidenced by decreased blood CRP levels (C-reactive protein).

Conclusive Findings

The researchers concluded that daily supplementation of green tea extract favorably influenced blood pressure, insulin resistance, inflammation, oxidative stress, and lipid profile in individuals with obesity-related hypertension.

Exploring Beyond: Green Tea Catechins and Cancer Prevention

Beyond cardiovascular benefits, additional studies have highlighted the potential of green tea catechins in preventing the progression of precancerous cells in the prostate gland and improving markers related to tumor growth and metastasis in prostate and breast cancer patients.

Recommended Daily Intake

For general health benefits, consuming at least 150 mg of green tea catechins per day is recommended. One cup of steeped green tea typically contains between 50-70 mg of catechins, with some brands, like Lipton’s Green Tea, offering 71 mg per cup. Therefore, consuming 2-3 cups of green tea daily is wise.

Supplementation for Specific Health Conditions

If you are overweight, have type 2 diabetes, or have high cholesterol, consider supplementing your green tea intake with 200-300 mg of green tea extract standardized to 50% catechin content or ECGC. Studies have shown that catechins from supplements are better absorbed than those obtained from steeped green tea.

Embrace the Green Tea Benefits

Regardless of how you consume it, green tea and its catechin content offer impressive health attributes that can contribute to your overall well-being. By incorporating green tea into your daily routine, you can embark on a path to improved health and a healthier lifestyle.


The 2012 study paved the way for understanding the exceptional health benefits of green tea catechins, ranging from cardiovascular improvements to anti-inflammatory effects. Subsequent research has continued to explore green tea’s potential to mitigate the risk of certain cancers. As scientific exploration continues, green tea and its catechins will likely unveil even more health-promoting properties. Embracing this ancient beverage as part of a healthy lifestyle may be a simple yet effective way to pave the path to improved health and well-being. So, why not raise a cup of green tea today and savor its goodness?

Dr. James Meschino


Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Share this: