How much egcg in green tea?
If you’re a fan of green tea, you’ve probably heard about its many health benefits. From boosting metabolism to reducing the risk of cancer, this beverage is loaded with goodness. But what about EGCG (epigallocatechin gallate) – the powerful antioxidant found in green tea? How much of it are we actually getting when we sip on our favorite brew? Let’s take a closer look.
The Buzz Around EGCG
So why all the fuss over EGCG? This compound is known for its impressive health properties, including:
- Fighting oxidative stress
- Supporting healthy brain function
- Improving heart health
- Boosting immunity
- Reducing inflammation and more!
But how much do we really need to reap these benefits?
Measuring EGCG Content
Before we dive into specific numbers, let’s talk about how researchers measure EGCG content. There are a few different methods used to assess the amount of this catechin present in green tea. These include:
High Performance Liquid Chromatography (HPLC)
This technique involves separating and identifying individual compounds using liquid samples and specialized equipment.
Spectrophotometry
Here scientists use light absorption or emission data from specific molecules to determine their concentration.
Both methods have their pros and cons, but HPLC tends to be more accurate when measuring complex mixtures like those typically found in teas.
Amounts Vary By Brand And Brew Method
It’s important to note that not all green teas contain equal amounts of EGCG – some brands may have significantly more than others! Furthermore, brewing techniques can also impact levels since certain temperatures or steeping times can release (or destroy) higher concentrations [1][2].
Generally speaking though:
| | EGCg per 100ml |
|——–|————–:|
| Green Tea Loose Leaf | 127mg |
| Bagged Green Tea | 101mg |
| Bottled Green Tea | 62mg |
Factors That Affect EGCG Levels
Now for some of the meaty stuff – why do these levels vary so much? There are a few key factors that can influence how much EGCG ends up in your cup.
Leaf Quality
As with any product, ingredient quality matters. Fresh tea leaves grown in ideal conditions will usually have higher levels of antioxidants than those grown less carefully.
Harvest Timing and Processing Methods
Timing is everything when it comes to picking tea leaves. Research shows that younger leaves tend to contain more catechins (like EGCG) than older ones [3]. And once those leaves are harvested, processing methods can also change the final antioxidant content.
Brewing Temperature and Time
The hotter your water or longer you steep green tea, the more catechins will be extracted from the leaves. On one hand, this means you’ll end up with a stronger brew; but on the other hand, extended heating may also break down some of these valuable compounds [4].
So if you’re looking to maximize your dose of EGCG specifically (and not just drink delicious tea), aim for cooler brewing temperatures around 80°C-85°C degrees Celcius and shorten steep times as much as possible without impacting taste.
How Much Do You Need?
Even after all this talk about measurements and variables…the real question remains: how much should we actually try to consume every day?
Well unfortunately there isn’t necessarily consensus regarding optimal intakes quite yet. Studies report different ranges depending on what types/amounts were evaluated – but here’s an overview:
One review found doses ranging from 90-300mg per day may offer health benefits while others aimed at specific outcomes used upwards of 800mg.
But, because everyone is unique due to numerous factors like age, weight etc, your needs might differ. What works best for you may not be the same as someone else.
Caution and Possible Side Effects
Before you start chugging down EGCG supplements, keep in mind there are potential side effects that accompany this powerful antioxidant too!
Some people have reported mild stomach discomfort or even liver toxicity from consuming excessive amounts of green tea extracts [5]. It’s possible to reach an overdose of EGCG if consumed over long periods exceeding 800mg per day. But as me mentioned before, much more normal daily intake is around 90-300mg, so don’t go panicking if you’re sticking within these ranges!
Should You Consider Supplements Instead?
As a result of concerns with overdosing, some people may consider getting their dose by taking supplements instead.
However, supplementation comes with its own set of risks – something we’ve learned despite blood-boiling promises made by our IG heroes.
Sometimes these products aren’t manufactured or scrutinized carefully enough to ensure reliability regarding what it says on the label; Other times they could interfere with existing medications or worsen illnesses like high-blood pressure.
To put it simply: talk to your healthcare provider first about whether supplementation is feasible/good for YOU specifically.
Conclusion
Now after all this chatter about catechins and brew temps…it turns out there isn’t really one magic number when it comes to how much EGCG is present in green tea-however many reputable sources suggest that doses ranging from 90-300 mg may provide health benefits. If drinking green tea regularly already sounds appealing then adding another reason (in addition to taste) seems worthwhile-enjoy the health boost!