They also asked for stool samples to study intestinal inflammation. The result: Green tea extract was shown to lower blood sugar while reducing gut inflammation and permeability among people with metabolic syndrome and those without.

Next, Bruno and other researchers are hoping to dive more into how green tea affects the microorganisms in the gut to hopefully discover if green tea can boost good bacteria while helping to decrease the amount of not-so-beneficial bugs in the gut.

This new green tea study found that consuming catechins from green tea extract—to the tune of what you'd sip in about five cups of green tea—can decrease blood sugar and increase gut health.

It's worth noting, however, that this finding was from using an extract, not green tea itself. More research is needed to determine if we could steer clear of the supplement aisle and still score the gut health , chronic inflammation and blood sugar benefits by drinking five cups of tea.

Oh yes, and five cups of tea admittedly is a lot. Drinking too much caffeinated tea might lead to nausea, heartburn, jittery feelings or difficulty sleeping, so it's best to stick with decaf and work your way up.

Even one glass per day, in tandem with a well-balanced whole foods-rich diet, will be a boon to your good gut bacteria, blood sugar and body as a whole. If you'd like to make it easier to ease up from zero cups to a few more, try:. Beyond what you drink, what you eat matters a lot, too.

In conjunction with your green tea-sipping, fill your cart with these best foods to fight inflammation and the best foods for gut health. If you'd like some more coaching, our 7-day whole food meal plan is a great start—as is individualized guidance from your primary care doctor and a registered dietitian.

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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, level one sommelier and former fitness instructor and personal trainer who balances her love of food and drink with her passion for fitness.

Karla Walsh. EatingWell's Editorial Guidelines. Reviewed by Dietitian EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. Reviewed by Dietitian Jessica Ball, M. Jessica Ball, M. The Fastest Way to Reduce Inflammation.

The 6 Best Anti-Inflammatory Teas. Was this page helpful? Thanks for your feedback! It indicates relief of inflammation and oxidative, mitochondrial, and neuronal stress with recoveries of membrane integrity, cellular activities, and biosynthesis.

Correlation of the metabolites in the plasma with the retina showed the highest correlated systemic metabolites to retinal metabolites were phosphorylcholine lipids, fatty acids, and arachidonic acid metabolites Figure 4 Supplementary Table 3. The phosphorylcholine lipids involve immune regulation and maintenance of tissue homeostasis.

Bioactive endogenous lipids are important mediators in all phases of inflammation involving regulation, fine-tuning, and cessation. While classical eicosanoids are mainly pro-inflammation, some lysoglycerophospholipids and sphingolipids are pro-resolving mediators.

Phosphatidylcholine PC also showed anti-inflammatory properties against TNF-α induced inflammation in ulcerative colitis 29 , 31 , LPS caused both ocular and systemic inflammation possibly by suppressing phosphorylcholine lipids production.

The systemic levels of phosphatidylcholine and lysophosphatidylcholine were correlated with retinal metabolites. On the other hand, GTE increased systemic phosphatidylcholine and sphingosine metabolite, N-stearoyl serine, were negatively associated with retinal metabolites relating to the malfunction of mitochondria, neuron stress, tissue damage, and inflammation Figure 4B 54 , LPS activated toll-like receptor TLR-4 expression and induced innate immune response leading to uveitis Phospholipids decreased activation of TLR-4 by competitive interaction with accessory proteins of TLR-4 PLA2 increased lipid digestion and reduced absorption of phosphatidylcholine and lysophosphatidylcholine 58 , Catechins inhibited PLA2 and could increase phosphatidylcholine and lysophosphatidylcholine levels and decrease the arachidonic acid AA , a precursor of eicosanoid metabolites, to release for anti-inflammation In this study, LPS lowered the systemic phosphocholine lipid level and indirectly induced inflammation in the retina.

GTE could then inhibit TLR-4 activity indirectly by increasing the systemic phospholipid and sphingosine levels Figure 5. In our metabolomic study, GTE alone was not used as a control because it affects many metabolic pathways This study aimed to investigate the underlying metabolic mechanisms how GTE can resolve the inflammation induced by LPS, so GTE with LPS served as treatment controls while LPS as a positive control.

However, this study is an untargeted metabolomics study. Although we have verified the identity of the metabolites according to the exact mass and fragmentation patterns, we need to do targeted metabolomics to further confirm the identity of each metabolite.

Since many metabolites are not commercially available, we cannot perform a comprehensive targeted metabolomics analysis in this study. Nevertheless, we plan to select a few target phospholipids for further studies and validation. The untargeted metabolomics approach can overview a series of underlying mechanisms of LPS caused inflammation and GTE alleviation simultaneously.

It showed LPS induced inflammation involved signaling suppression, oxidative and respiratory stress, and increased energy consumption in the retina.

GTE relieved the inflammation was associated with alleviating oxidative, mitochondrial, and neuronal stresses, and energy consumption.

GTE may increase systemic phospholipids to alleviate ocular inflammation indirectly rather than act directly with anti-inflammatory effects on the retina tissues. Phospholipids could be a potential therapeutic agent for ocular inflammation.

Further inquiries can be directed to the corresponding author. The animal study was reviewed and approved by the Animal Ethics Committee of the Chinese University of Hong Kong. Written informed consent was obtained from the owners for the participation of their animals in this study.

KOC: conceptualization, methodology, validation, formal analysis, investigation, data curation, writing - original draft, writing - review and editing, visualization, supervision, and project administration; KPC and YY: methodology and investigation; WC: writing - review and editing; CW: review and editing, funding acquisition; CP: writing — review and editing, supervision, resources, and funding acquisition.

All authors contributed to the article and approved the submitted version. The study was funded by Research Grant Council General Research Fund Project No. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial Properties of Green Tea Catechins.

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If you want to enjoy green tea in its natural state, brew it fresh. There may be fewer healthy compounds in instant, bottled, and decaffeinated teas. Some studies recommend steeping tea for as long as 10 minutes. Consider limiting added sugar in your tea, too. High sugar diets have been linked to inflammation.

A slice of lemon is a tasty alternative. Green tea supplements are available at many health food stores and pharmacies. They can be found in liquid extract or capsule form. If you have certain health conditions, such as high blood pressure , kidney or liver problems, or stomach ulcers , a doctor may advise you to avoid green tea supplements.

Green tea may also cause a dramatic rise in blood pressure when taken with monoamine oxidase inhibitors MAOIs. In addition, green tea contains caffeine.

Consuming too much caffeine may lead to nervousness and insomnia, as well as gastrointestinal problems, dizziness, or heartburn. You may want to choose decaffeinated options when possible. People who are pregnant or breastfeeding may want to limit their green tea to about 6 cups a day.

This equals about the recommended limit of milligrams mg of caffeine for these groups. As for other types of tea, a study found that drinking caffeinated, nonherbal tea may slightly increase the risk of RA for postmenopausal women.

The following types of tea also contain antioxidants that may help reduce inflammation, although they may not be as effective as green tea:. Some natural remedies that may help you manage RA symptoms include:. Research shows that the polyphenols in green tea may be beneficial for other chronic inflammatory diseases, including:.

Researchers have linked green tea to many general health benefits. If you have RA, ask a doctor if green tea might be a good choice for you. They can help you understand the potential benefits and risks of adding it to your routine.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. However, some information may support the idea that green tea makes you…. Green tea extract is a concentrated supplemental form of green tea. Here are 10 science-based benefits of green tea extract.

Green tea is packed with health-promoting compounds, but many wonder how many cups you have to drink to reap their benefits. This article determines…. Assam tea is a type of black tea known for its rich, malty flavor and potential health benefits.

This article tells you everything you need to know…. Antibiotics are lifesaving medications, but they may also pose problems with autoimmune conditions like rheumatoid arthritis.

Infrared saunas may help people with rheumatoid arthritis heal tissue, improve mobility, and reduce pain. There's limited evidence for cryotherapy's effectiveness for RA.

However, some people report temporary pain relief and reduced joint swelling. Joints affected by rheumatoid arthritis may feel tender, painful, and stiff. This can make it challenging to fall and stay asleep. E-stim is often used to target pain and promote muscle recovery, but its benefit to people with RA has not been proven.

Learn more. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Rheumatoid Arthritis. Basics Pain Management Living with RA Mental Health Community Newsletter. Going Green: Green Tea for Rheumatoid Arthritis. Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Ann Pietrangelo — Updated on August 2, Green tea Research Other health benefits Preparation Supplements Interactions FAQs Bottom line Green tea contains powerful antioxidants with anti-inflammatory properties.

About green tea. What does the research say? Other health benefits of green tea. How do you take your tea?

Green tea supplements. The catechins in green tea may help reduce blood pressure and improve blood fat levels, which promotes heart health. The antioxidants in green tea extract, especially EGCG, have been shown to protect brain cells from oxidative stress Green tea extract can also decrease the action of heavy metals like iron and copper, both of which can damage brain cells 15 , In a study, 12 people drank a soft drink containing either Then, while the participants worked on memory tests, brain images were obtained to assess brain function.

The green tea extract group showed an increase in brain function and improved task performance, compared with the placebo group Green tea extract has been shown to have a positive effect on brain health and memory, and it may help protect against brain diseases. Green tea extract is rich in catechins, and it contains a decent amount of caffeine.

Both catechins and caffeine have been shown to assist in weight loss by regulating the hormones that can enhance thermogenesis 19 , 22 , Thermogenesis is the process by which your body burns calories to digest food and produce heat.

Green tea has been shown to boost this process by making your body more effective at burning calories, which can lead to weight loss 23 , 24 , In one older study, 14 people took a capsule containing a mixture of caffeine, EGCG from green tea, and guarana extract before each meal.

It then examined the effect on calorie burning and found that the participants burned more calories, on average, in the following 24 hours In another well-designed study, 60 Caucasian adults took mg of green tea extract along with between and mg of caffeine or a placebo daily for 12 weeks.

This study found no significant effect on resting energy expenditure or body composition And since caffeine is known to stimulate energy expenditure, the modest weight loss effects of green tea extract may be due — at least in part — to the caffeine itself Those who regularly consume high amounts of caffeine greater than mg per day, or about 3 cups of coffee may not experience as great an effect from green tea extract In one week study, women with central obesity higher concentration of fat in the abdominal area took Those taking the green tea extract experienced significant weight loss, along with decreases in BMI, waist circumference, and cholesterol levels, compared with participants who were given a placebo It should be noted that the dosage of green tea extract used in this study is in the toxic range for daily catechin intake.

People taking high doses of green tea catechins should monitor their liver enzymes to avoid liver damage or acute liver failure 29 , While a cup of green tea contains 50— mg green tea catechins and 30—40 mg of caffeine, studies of green tea extract often contain mg or more of green tea catechins and up to mg of caffeine.

Those with sensitivity to caffeine or cardiovascular issues should consider this before taking green tea extract for weight loss. Green tea extract may aid weight loss by increasing the number of calories your body burns through a process called thermogenesis.

High doses of green tea extract are toxic and may lead to serious liver damage. The catechins in green tea extract may also help reduce inflammation caused by some liver diseases, such as nonalcoholic fatty liver disease NAFLD 31 , One study gave 80 participants ages 20—50 years with NAFLD either mg of green tea extract or a placebo daily for 90 days The group who received green tea extract showed significant reductions in liver enzyme levels, which is an indication of improved liver health Similarly, 17 patients with NAFLD took mL of green tea, which contained at least 1 gram of catechins, daily for 12 weeks.

They had significant decreases in liver fat content, inflammation, and oxidative stress Talk with a healthcare professional to determine the right dosage for you. Green tea extract seems to help improve liver function by decreasing inflammation and oxidative stress. Specialized cells known as stem cells produce new cells to replace those that die.

This process keeps cells active and healthy. When this balance is disrupted, cancer can occur. The antioxidants in green tea extract, especially EGCG, seem to have favorable effects on the balance of cell production and death 33 , 34 , 35 , One small older study explored the effects of taking mg of green tea catechins per day for a year on men at risk of developing prostate cancer.

Green tea extract has been shown to help maintain cell health. It may even help prevent some types of cancer, though more research is needed. Whether taken as a supplement or applied to the skin, green tea extract has been shown to improve skin health A large review demonstrated that when applied to the skin, green tea extract can help treat a variety of skin concerns, such as dermatitis, rosacea, and warts.

As a supplement, it has been shown to help with skin aging and acne 38 , 39 , For example, a small study showed that consuming 1, mg of green tea extract daily for 4 weeks resulted in significant reductions in red skin bumps caused by acne Moreover, both supplements and the topical application of green tea extract seem to help prevent skin conditions like loss of skin elasticity, inflammation, premature aging, and cancer caused by exposure to UV rays 39 , A study involving 10 people revealed that applying a cream containing green tea extract to the skin for 60 days resulted in improved skin elasticity Additionally, a study showed that applying green tea extract to the skin reduced skin damage caused by sun exposure Interestingly enough, adding green tea extract to cosmetic products has been shown to benefit the skin by providing a moisturizing effect Antioxidants, like green tea catechins, can reduce cellular damage and delay muscle fatigue 44 , Additionally, 16 sprinters who took green tea extract for 4 weeks demonstrated increased protection against oxidative stress produced by repeated sprint bouts One study found that 14 men who actively engaged in physical activity and consumed green tea extract for 4 weeks increased their running distance by Green tea extract increases antioxidant protection against oxidative damage caused by exercise.

This translates to better exercise performance and recovery. The catechins in green tea, especially EGCG, have been shown to enhance insulin sensitivity and regulate the production of blood sugar, both of which can lower blood sugar levels 49 , A study gave 14 people with no underlying health conditions a sugary substance and either 1.

The group that consumed green tea experienced better blood sugar tolerance after 30 minutes and continued to show better results compared with the placebo group Keep in mind that these studies 51 , 52 were very small and that the participants had no underlying health conditions.

Many people with diabetes, on the other hand, take medications that affect their liver, and many have NAFLD, so they would need to monitor their liver enzymes. An analysis of 17 studies concluded that green tea extract is useful in decreasing fasting blood sugar levels.

It can also help lower the hemoglobin A1C value, which is an indicator of blood sugar levels over the past 2—3 months Green tea extract has been shown to increase insulin sensitivity and blood sugar tolerance, all while decreasing hemoglobin A1C and blood sugar levels. Green tea extract is available in liquid, powder, and capsule forms.

A wide selection can be found on Amazon. The liquid extract can be diluted in water, while the powder can be mixed into smoothies. However, it has a strong taste. The recommended dosage of green tea extract is between — mg per day.

This amount can be obtained from 3—5 cups of green tea, or about 1. Some supplements contain only dry green tea leaves, while others contain isolated forms of one or more catechins.

Because supplements are not FDA regulated to ensure safety, purity, or verification of contents, you should only purchase supplements that have been analyzed by an independent lab to verify purity and content. Both exceeding the recommended dose and taking it on an empty stomach may cause serious liver damage 30 , Green tea extract can be consumed in capsule, liquid, or powder form.

The recommended dose is — mg, taken with food. Thanks to its high antioxidant content, green tea extract has been shown to help improve health and body composition. Many studies have shown that green tea extract can promote weight loss, blood sugar regulation, disease prevention, and exercise recovery.

It can also help keep your skin and liver healthy, reduce blood fat levels, regulate blood pressure, and improve brain health. It can be consumed in capsule, liquid, or powder form. Amounts above this may be toxic. Plus, people with diabetes or those taking certain medications should speak with a healthcare professional before taking any amount of green tea extract.

Whether you want to improve your general health or decrease your risk of disease, green tea extract is an easy way to add health-boosting antioxidants to your diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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