Browse all articles

Home Get the app
Green Tea

Green Tea

Best for

Lose weight on the scale

Proven benefit · 99–1970 mg/day for 6–52 weeks · 2 meta-analyses , n=1.6k

80 papers · 9 claims · 189 outcomes scored · 8 positive

Evidence summary

Evidence summary

Proven benefit

Green tea produces a modest but real reduction in body weight overall, earning a Proven benefit rating for weight loss.

  • Across 10 studies (n=1,623), green tea lowered scale weight by a modest amount1.
  • The ingredient page spans 80 papers and 189 outcomes, with weight loss the clearest repeated finding.
  • Other outcomes are mixed, with early and no-effect findings across the broader literature.

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.

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 #1/76
22581111·26955458·27054321·27450231 +6 more
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
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
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 #3/52
20605696·22581111·28680384·29228755 +2 more
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
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 #7/57
27054321·39350601
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
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
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 #1/14
29228755·30400924·38737668

Forms & standardisation

The strongest weight-loss data come from standardized green tea extract, not loose-leaf tea. On a label, look for catechins and EGCG, and check whether the product names the caffeine content too, because the studies that work best usually give you the actives upfront instead of hiding them in a blend12.

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

Piperine 5 shared outcomes · d=0.89
Theanine 3 shared outcomes · d=0.82
Quercetin 3 shared outcomes · d=0.56
Vitaminc 2 shared outcomes · d=0.23

Frequently asked

Common questions

How much green tea should you take for weight loss?

The clearest trial signal shows up around 300–600 mg/day of green tea extract for about 8–12 weeks, with the broader study range stretching from 99 to 1,970 mg/day1. The best dose depends on the product, but the overall pattern stays the same, modest weight loss beats no effect1.

Is green tea extract better than drinking green tea?

For the weight-loss studies, yes. The trials that move the needle use standardized extract with a known catechin load, while a normal mug usually gives you a much smaller dose12.

Can you take green tea at night?

If caffeine keeps you up, take it earlier in the day. Green tea carries enough caffeine to feel it, and the supplement studies usually use it as a daily habit, not a random nighttime boost2.

Who should avoid green tea supplements?

Skip it or get clinician sign-off if you have liver problems or take medications with known green-tea interactions, including warfarin and some cancer drugs34. Concentrated extracts matter here more than a casual cup of tea34.

Track green tea in the app

Log doses, check interactions, compare it to alternatives — all backed by the same evidence base.

One email when we launch. No spam, no selling.

Sources

  1. 1. The effects of green tea on weight loss and weight maintenance: a meta-analysis
  2. 2. Green Tea
  3. 3. Green Tea
  4. 4. Green Tea

Generated May 15, 2026

Want personalized recommendations?

Show me what works for me