Drinking green tea or taking green tea extract? The differences

Green tea is a fascinating natural product that can be consumed both as a traditional beverage and in the form of concentrated extracts. But what are the differences between these two options, and which offers the highest concentration of health-promoting compounds like EGCG? In this article, we explore these questions and provide a comprehensive overview of green tea's ingredients, benefits, and recommendations.

Difference: Drinking green tea vs. green tea extract

Drinking green tea - enjoyment and ceremony

Consuming brewed green tea is a traditional and time-honored ritual from Asian traditions. The benefits lie in the balance between enjoyment and tradition. When drinking green tea, you enjoy the combination of plant compounds, caffeine, and other bioactive compounds released in a gentle process. The tea offers:

• A natural taste experience .
• A moderate dose of valuable plant substances .
• Additional hydration through water.
• A ceremony in everyday life.

Green tea extract - concentrated plant substances for your body

Green tea extracts provide the concentrated essence of the tea plant Camellia sinensis , available in capsules, powders, or liquid extracts. These often contain higher amounts of bioactive compounds, particularly epigallocatechin gallate (EGCG) . Benefits of extracts:

• High concentration of EGCG and other desired secondary plant substances .
• Convenient to take without preparation.
• Measurable dosage .
• Suitable for targeted applications and treatments .

However, it is important to note that highly concentrated extracts can cause side effects such as liver problems if consumed in excess. For example, according to the EFSA, a maximum of 800 mg of EGCG should be consumed daily. Consult a doctor before taking green tea capsules.

Which green tea contains the most EGCG?

Overview of green tea ingredients

EGCG (epigallocatechin gallate) is the most intensively researched molecule in green tea. EGCG is one of many catechins, a class of substances that occur naturally, primarily in the fresh leaves of the tea plant Camellia sinensis . The EGCG content depends heavily on the tea variety, cultivation method, and processing. Here are the varieties with the highest concentrations:

Matcha

Matcha is known for its high EGCG content because the whole tea leaves are consumed in powder form. Matcha can contain up to 137 times more catechins than regular green tea.

Gyokuro

The Rolls-Royce of green teas. This noble Japanese variety is shaded before harvest, which increases the catechin and thus EGCG content. Gyokuro has a rich umami flavor profile and is among the most expensive and upscale green teas.

Sencha

The most commonly consumed green tea in Japan also contains a good amount of EGCG, although less than Matcha or Gyokuro.

Genmaicha

Particularly exotic. The catechin content in Genmaicha is rather moderate, as the green tea content is diluted by the addition of roasted rice . This gives this tea variety a truly exclusive and refined flavor. Genmaicha generally contains less EGCG than pure Sencha or Gyokuro teas, but still contains significant amounts. Due to the lower catechin content, Genmaicha is somewhat milder and less bitter than pure Sencha or Gyokuro, yet retains many of the characteristics of green tea.

What green tea catechins are there?

Catechins are a group of phytochemicals belonging to the flavonoid family. Green tea contains four main types of catechins, each offering different benefits. Here are the most important:

Summary of catechins:

• EGCG (epigallocatechin gallate): The most potent and well-known catechin , with many properties and most represented in research.
• EGC (epigallocatechin): Similar to EGCG, but with slightly weaker effects.
• ECG (epicatechin gallate): Less common, but also with important properties.
• EC (Epicatechin): The basic catechin that also offers benefits, but not as strong as EGCG and EGC.

Which green tea extract is recommended?

Choosing a good green tea extract depends on the quality and concentration of the active ingredients. When choosing, pay attention to:

1. EGCG concentration: Good extracts should contain at least 50% EGCG.
2. Plus, active ingredient enhancers : EGCG is poorly bioavailable. Green tea extract should always be combined with vitamin C and piperine from black pepper extract, such as the tigovit Green Tea Complex. Only then can EGCG be absorbed and enter the body.
3. Quality seal: Choose products that have been tested for heavy metals, aluminum, and pollutants and that are grown on organically certified plantations.
4. Manufacturer trust: Well-known brands often offer better transparency and quality controls: pay attention to direct sourcing, good customer service, and sustainability.
5. Packaging : Packaging also matters—which raw materials are used for the packaging. When purchasing green tea extract, look for sustainable jars, possibly with a refill option.

Popular and high-quality products often contain up to 500 mg of EGCG per daily dose, which is equivalent to about 10 cups of green tea.

What substances are contained in green tea?

Green tea is a complex natural product with a variety of bioactive compounds, including:

• Catechins: EGCG, EGC, ECG and EC are the most important catechins.
• Caffeine: should not be contained in green tea extracts.
• L-Theanine: An amino acid that promotes relaxation and counteracts the effects of caffeine.
• Polyphenols: Protect against cell damage and can have anti-inflammatory effects.
• Minerals: Potassium, calcium and magnesium promote general health.
• Vitamins: Vitamin C, Vitamin B and Vitamin E.

These substances act synergistically and contribute to the diverse health benefits of green tea.

Infographic: Comparison of green tea vs. green tea extract

Health benefits at a glance

Conclusion

Whether you prefer drinking green tea or consuming it as an extract depends on your personal preferences and goals. Traditional tea offers a relaxing ritual and moderate health benefits, while extracts are a targeted and highly concentrated option. For maximum effectiveness and safety, you should look for high-quality products and avoid overconsuming extracts. Why not enjoy a cup of green tea today and be inspired by the benefits of this millennia-old tradition?