Supplement · Brain health technique
Green tea extract (EGCG)
Evidence grade: Context Dependent
A concentrated form of green tea catechins, especially epigallocatechin gallate (EGCG), that act as antioxidants and metabolic regulators. Found in brewed tea or capsule form, often standardized to 50–70% EGCG.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Neurochemical & Synaptic Support
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Green tea extract (EGCG)
Drinking 2–3 cups of brewed green tea daily provides safe, steady benefit. If supplementing, use ≤400 mg EGCG/day with food. Avoid “fat-burning” or high-dose extracts. Choose third-party–tested products and stop use if you experience nausea or dark urine. Combine with a diet rich in polyphenols for synergy.
The evidence behind Green tea extract (EGCG)
EGCG supports vascular and metabolic health through antioxidant and anti-inflammatory effects. Epidemiologic studies link green tea intake to lower risk of cognitive decline and cardiovascular disease. RCTs show modest improvements in blood flow and oxidative markers but limited cognitive outcomes. High doses can strain the liver. Benefits are more consistent from tea than from supplements.
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