Outcomes

What green tea actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Lose weight on the scale Proven benefit

Less weight on your joints, better blood markers, easier movement.

10 meta-analyses n=1.6k 99–1970 mg 6–52 wk #1/75

22581111·26955458·27054321·27450231 +6 more

moderate

10 meta-analyses n=1.6k Meta-analyzed

99–1970 mg

6–52 wk

#1 /75

Burn more fat for fuel Promising early signal

Your body favors fat as fuel, sparing stored carbs for intense efforts.

4 RCTs n=130 250–1450 mg 0–0 wk #8/18

19952844·26184298·36695951·26647963

moderate

4 RCTs n=130

250–1450 mg

0–0 wk

#8 /18

Wake up clear-headed Promising early signal

Less grogginess, more energy from the moment you open your eyes.

1 RCT n=46 2700 mg 4 wk #5/14

39275223

moderate

1 RCT n=46

2700 mg

4 wk

#5 /14

Reduce belly and deep abdominal fat Likely modest benefit

Targets the visceral fat that wraps around your organs and drives inflammation.

6 RCTs n=296 379–1800 mg 6–52 wk #3/51

20605696·22581111·28680384·29228755 +2 more

small

6 RCTs n=296

379–1800 mg

6–52 wk

#3 /51

Feel full longer and crave less Faint early signal

Genuine satiety replaces the constant urge to snack or overeat.

3 RCTs n=77 540–1500 mg 16–52 wk

27600055·24614112·36771483

small

3 RCTs n=77

540–1500 mg

16–52 wk

—

Lose body fat Proven but unnoticeable

Body fat percentage drops and the mirror shows it before the scale does.

2 meta-analyses n=534 99–1970 mg 12 wk #7/56

27054321·39350601

trivial

2 meta-analyses n=534 Meta-analyzed

99–1970 mg

12 wk

#7 /56

Raise sunburn threshold Not enough research

Your skin tolerates more UV before reddening, backing up your sunscreen.

1 meta-analysis n=267 540–1402 mg — #1/2

34204433

trivial

1 meta-analysis n=267 Meta-analyzed I²=88%

540–1402 mg

—

#1 /2

Calm hunger signals after meals Not enough research

Keeps you feeling done after eating instead of circling back to the kitchen.

2 RCTs n=146 856.8–1315 mg 6–52 wk #2/4

27600055·30400924

trivial

2 RCTs n=146

856.8–1315 mg

6–52 wk

#2 /4

Shrink waist and hip measurements Probably doesn't help

You lose inches around your waist, hips, or arms as fat drops.

3 RCTs n=269 400–1500 mg 6–52 wk #1/13

29228755·30400924·38737668

small

3 RCTs n=269

400–1500 mg

6–52 wk

#1 /13

Outcome	Effect	Evidence	Dose	Weeks	Rank
Lose weight on the scale Proven benefit	moderate	10 meta-analyses n=1.6k Meta-analyzed	99–1970 mg	6–52 wk	#1/75
Burn more fat for fuel Promising early signal	moderate	4 RCTs n=130	250–1450 mg	0–0 wk	#8/18
Wake up clear-headed Promising early signal	moderate	1 RCT n=46	2700 mg	4 wk	#5/14
Reduce belly and deep abdominal fat Likely modest benefit	small	6 RCTs n=296	379–1800 mg	6–52 wk	#3/51
Feel full longer and crave less Faint early signal	small	3 RCTs n=77	540–1500 mg	16–52 wk	—
Lose body fat Proven but unnoticeable	trivial	2 meta-analyses n=534 Meta-analyzed	99–1970 mg	12 wk	#7/56
Raise sunburn threshold Not enough research	trivial	1 meta-analysis n=267 Meta-analyzed	540–1402 mg	—	#1/2
Calm hunger signals after meals Not enough research	trivial	2 RCTs n=146	856.8–1315 mg	6–52 wk	#2/4
Shrink waist and hip measurements Probably doesn't help	small	3 RCTs n=269	400–1500 mg	6–52 wk	#1/13

Buy well

Recommended Green Tea products

Real products that dose Green Tea where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.

Chosen for adequate Green Tea dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.

Risk profile

Adverse events and known drug interactions

Safety events

hepatotoxicity severe

gastrointestinal_haemorrhage severe

anemia severe

thrombosis severe

renal_tubular_necrosis severe

respiratory_distress severe

hepatic necrosis severe

nausea severe

Drug interactions

Warfarin major decreases effect

Quetiapine major decreases concentration

Doxorubicin major increases concentration

Bortezomib major decreases effect

Irinotecan major increases toxicity

Sunitinib major decreases concentration

5-Fluorouracil major increases concentration

Nadolol major decreases concentration

Digoxin major decreases concentration

Arsenic Trioxide major increases toxicity

Co-studied with

Supplements that share evidence with green tea

Sources

Generated August 14, 2026

Green Tea

What green tea actually does, by outcome

Recommended Green Tea products

Adverse events and known drug interactions

Supplements that share evidence with green tea

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Green Tea

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More evidence for Green Tea

NewLiquid Jade, Modern Heart: How Green Tea Balances Calm and Cardiometabolic Health

NewThe 7 Supplements That Actually Help You Catch Fewer Colds

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NewBest Supplements for Blood Sugar, Ranked by Clinical Evidence

NewGreen Tea for Metabolic Health: A Systematic Evidence Review

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Best Supplements for Fat Loss, Ranked by Clinical Evidence

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