Green Tea
Green tea extract from Camellia sinensis, in capsules, tablets and powder. Find standardised extracts with a stated EGCG content, decaffeinated options, and our guidance on strength, caffeine and daily use.Read more →
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Green tea extract, EGCG and the differences between the forms
Green tea comes from the leaves of Camellia sinensis, the same plant behind black, white and oolong tea. The difference is the processing. Green tea leaves are dried without fermentation, so more of the plant's catechins stay intact. Catechins are a group of plant compounds, and the one you will see named on labels is EGCG, short for epigallocatechin gallate.
A brewed cup of green tea gives you a modest amount of EGCG. Extracts concentrate it, which is why the percentage on the label matters more than the milligrams of extract. A 500 mg capsule standardised to 45% EGCG and a 500 mg capsule at 10% are not the same product, even though the front of the pack looks similar. This is the single most useful habit when comparing anything in our herbs and plants range: read the standardisation, not the headline number.
The forms differ more than the labels suggest
- Standardised capsules and tablets: a fixed EGCG amount per dose, easy to track. The practical choice if you want to know what you are taking.
- Decaffeinated extracts: catechins kept, most of the natural caffeine removed. Useful if caffeine keeps you awake.
- Powder: flexible and mixes into drinks, but small amounts are hard to weigh accurately at home.
- Matcha and whole ground leaf: less concentrated per gram, closer to drinking tea than to an extract.
- Blends: green tea combined with L-Theanine, caffeine or plant mixes. Add up the EGCG across everything you take.
What we will and will not claim
Here we are blunt. The European food safety authority (EFSA) has assessed green tea catechins for safety, and no health claim for green tea or EGCG is approved for use in the EU or UK. So you will not read promises about faster metabolism on this page, even though green tea is one of the most common ingredients in weight management products. What green tea extract genuinely offers is a concentrated, well characterised source of catechins, taken as part of a normal diet.
How we choose green tea extracts
We look at three things: the form, the dose and the combination. We only stock extracts that state their EGCG or catechin content, because "500 mg green tea" on its own tells you almost nothing. We keep decaffeinated options for people sensitive to caffeine, and we are cautious with blends that pile green tea on top of other stimulants. Where the evidence is thin, we say so instead of borrowing language from a single study. We buy directly from the brands, and every product passes our compliance team before it goes live. You can read how we select.
Who it suits, and who should be careful
Green tea extract suits adults who already drink tea and want a measured, repeatable amount of catechins. It suits people who prefer a capsule to six cups a day. It is less suitable if you are sensitive to caffeine, unless you choose a decaffeinated extract.
Two honest notes. Most extracts still contain some caffeine, so late afternoon doses can affect sleep. And EU labelling rules for products with added EGCG require warnings for under 18s, for pregnancy and breastfeeding, against taking them on an empty stomach, and against combining several green tea products on the same day. We would rather you know that before you buy than after.
Frequently asked questions
What is Camellia sinensis?
Camellia sinensis is the tea plant. Its leaves are used for green, white, oolong and black tea, and the difference between them is how the leaves are treated after picking. Green tea leaves are dried without fermentation, so more of their catechins survive. That is why green tea, and extracts made from it, are the versions you usually see in supplements rather than black tea.
What is EGCG and why is it on the label?
EGCG, or epigallocatechin gallate, is the most abundant catechin in green tea. Catechins are plant compounds in the flavonoid family, and they are also found in cocoa and red wine. Labels state the EGCG or catechin content because it is the only way to compare two products fairly. A concentrated extract can contain many times the EGCG of a plain leaf powder at the same weight, so the percentage tells you far more than the milligram figure alone.
Which form of green tea extract should I choose?
It depends on how precise you want to be and how you handle caffeine.
| Form | Caffeine | Suits |
|---|---|---|
| Standardised capsule | Usually some | Knowing your exact dose |
| Tablet | Usually some | High polyphenol content, small size |
| Decaffeinated extract | Mostly removed | Caffeine sensitivity, evenings |
| Powder | Some | Mixing into drinks |
| Matcha, ground leaf | Some | A tea-like habit, not a concentrate |
If you are unsure, start with a standardised capsule and a stated EGCG amount.
How much EGCG a day is considered too much?
EFSA reviewed green tea catechins in 2018. It found that catechins from ordinary brewed green tea are generally safe, but that supplement doses of 800 mg EGCG a day or more were linked to raised liver enzymes in trials. EFSA could not identify a safe supplement dose from the available data.
| Intake source | Daily EGCG |
|---|---|
| Green tea infusions, average adult | 90 to 300 mg |
| Infusions, high consumers | Up to 866 mg |
| Food supplements, range on market | 5 to 1,000 mg |
| Level of concern in supplements | 800 mg or more |
Should I take green tea extract with food or on an empty stomach?
With food. EU labelling rules for products with added EGCG require a warning against taking them on an empty stomach, and trial safety data reports more nausea and stomach discomfort when high doses are taken fasted. Taking a capsule with a meal reduces that discomfort for most people. Absorption is somewhat higher on an empty stomach, but that is exactly why the label advice exists. A meal is the more sensible default.
Does green tea extract contain caffeine?
Usually yes, unless it says decaffeinated. The amount varies a lot between products: some tablets contain a few milligrams per capsule, others closer to the caffeine in a cup of tea. If you are stacking green tea with coffee, a pre-workout or an energy drink, the caffeine adds up faster than the catechins do. For evening use, or if caffeine makes you restless, choose a decaffeinated extract or look at other antioxidant supplements instead.
Can I take green tea extract during pregnancy or while breastfeeding?
No. Labels on products with added EGCG must carry a warning for pregnancy and breastfeeding, and for anyone under 18. There is a second reason: caffeine. NHS guidance is to stay under 200 mg of caffeine a day in pregnancy, and green tea products add to that total. Drinking tea in normal amounts is a different situation from taking a concentrated extract. If you are pregnant, breastfeeding or trying to conceive, speak to your midwife or GP first.
Source: NHSHow long should I take it before I judge whether it suits me?
Give it two to three weeks of consistent daily use, then decide. What you are really judging in that period is tolerance rather than a result: does the caffeine content suit your routine, does it sit well with food, does the timing work with your sleep. Because no health claim for green tea catechins is approved, we would not tell you to expect a specific effect. If you notice stomach upset or restlessness, lower the dose or switch to a decaffeinated extract.
Is a supplement better than simply drinking green tea?
Not better, different. Brewed green tea gives a modest, spread-out amount of catechins along with fluid, warmth and a habit that is easy to keep. An extract gives a defined amount in one dose, which is useful if you want consistency or dislike drinking several cups a day. The trade-off is that concentration is exactly why supplements carry the EFSA discussion and the label warnings, while infusions do not. If you already drink green tea daily, count that towards your total rather than ignoring it.
