Green tea extract (EGCG)
What it is
Catechin (EGCG) that, especially with caffeine, modestly stimulates thermogenesis and fat oxidation.
What the evidence says
A meta-analysis in the American Journal of Clinical Nutrition (Phung et al., 2010; 15 studies, 1,243 patients) found green tea catechins plus caffeine reduced body weight by about 1.38 kg, BMI by 0.55, and waist circumference by 1.93 cm, but catechins without caffeine showed no benefit. Authors called the effect modest at best. The 2012 Cochrane review similarly found only small, non-significant weight loss, so real-world clinical impact is limited.
Catechin doses around 270-1200 mg/day (EGCG often 100-460 mg/day), typically combined with caffeine, over 12+ weeks.
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Sources (1)
- Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis — American Journal of Clinical Nutrition (2010)
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.