Green tea and its plant-based ingredients

What is green tea?

This beverage is an integral part of almost every household: tea. Whether black tea, peppermint, or fruit tea, the selection in Germany is vast. In Germany, annual per capita consumption in 2024 totaled 67.2 liters [1]. Green tea in particular has been the focus of research for years. While black tea is considered a classic stimulant, green tea is often valued for its special combination of ingredients.

Green tea is not only celebrated worldwide as a luxury food, but also for its attributed positive effects on general well-being. It has been valued in traditional Chinese medicine for thousands of years. Today, the effects of green tea are also the subject of numerous studies in Europe.

Effects and potential benefits of green tea

The tannins contained in green tea can have a calming effect on the gastrointestinal tract and thus support harmonious digestion [2]. Studies are also investigating the extent to which green tea can be healthy as part of a balanced diet, for example in terms of protection against degenerative processes [3].

Further research suggests that the ingredients may also have an effect on cholesterol levels [4]. It is important to note that green tea is a natural product and not a medicine. It serves to support your lifestyle.

Botanical diversity: From sencha to matcha

Anyone exploring the world of tea will quickly discover that not all green teas are the same. Although all varieties come from the Camellia sinensis plant, the cultivation methods and places of origin have a huge impact on the individual character of the leaves. The classic among the varieties is Sencha, which thrives in open fields under full sunlight and is known for its fresh, almost grassy aroma. Gyokuro is a special variety that is shaded for several weeks before harvesting. This deprivation of light changes the processes in the plant, giving the tea a mild sweetness and a deep green color.

Matcha offers a completely different experience, as the leaves are ground into a fine powder in stone mills after drying. In contrast to conventional infusions, you drink the entire leaf with all its components, which makes matcha particularly intense. Those who prefer something a little more rustic can opt for bancha or genmaicha, which is refined with roasted rice. This variety ensures that green tea and its ingredients can be integrated into everyday life according to personal taste.

Caffeine and other ingredients in green tea

The difference between green and black tea lies in the processing. The leaves are not fermented, but only heated briefly. This preserves the original color and valuable ingredients.

The most important ingredients at a glance:

• Caffeine: Has a milder effect than coffee, but provides an invigorating effect.
• Catechins (especially EGCG): These polyphenols make up about 30–40% of the dry matter.
• L-theanine: An amino acid that is said to have relaxing properties.
• Vitamins & minerals: Contains vitamin C, B vitamins, magnesium, potassium, and zinc, among other things.
• Magnesium: Contributes to normal muscle function.
• Zinc / Vit. C: Supports normal immune system function.
• Potassium: Supports the nervous system and blood pressure.
• Fluoride: Contributes to the maintenance of tooth mineralization [5].

What special role do catechins play?

Catechins protect the tea plant from external influences such as bacteria or viruses. Epigallocatechin gallate (EGCG) in particular is being intensively researched. Many positive observations regarding the effects of green tea are attributed to these secondary plant substances, and even possible preventive properties are being investigated [6]. In addition to catechins, the leaves also contain tannins (tannic acids), which are responsible for the characteristic bitter taste.

What is green tea extract?

Green tea extract is a concentrated form of the ingredients, usually available in capsule form. This is ideal for people who want to enjoy the benefits of the ingredients without drinking several liters of tea throughout the day.

One capsule of green tea extract from vitaworld, for example, contains 500 mg of extract (Camellia sinensis). With a daily intake of two capsules, you consume 500 mg of polyphenols, 75 mg of EGCG, and 70 mg of caffeine. The plant-based capsule shell also makes it suitable for vegetarians and vegans.

Weight management and green tea

Studies suggest that green tea and the EGCG it contains can support fat metabolism [7]. However, green tea is not a “miracle cure.” It can complement a healthy diet and exercise, but it cannot replace them.

Green tea: Preparation, tips & advice

The way you prepare green tea is crucial to preserving its nutrients and preventing it from becoming too bitter:

1. Water temperature: 70 °C to 80 °C is ideal. Boiling water destroys sensitive antioxidants.

2. Steeping time: Usually 2 to 3 minutes. Shorter steeping times tend to have a stimulating effect, while longer steeping times tend to have a calming effect.

3. Quality: Look for varieties such as Sencha (mild and grassy), Matcha (concentrated powder), or Gyokuro (particularly refined).

Your green tea routine in everyday life

The afternoon kick: Replace your second coffee with a cup of green tea to avoid the “caffeine crash.”

Intermittent fasting: Green tea is an excellent companion during the fasting phase as it is calorie-free.

Enjoy cold: In summer, chilled green tea with a splash of lemon is a great refreshment.

Green tea extract: Use, risks, and information

When taking green tea capsules, you should pay attention to the dosage.

Intake: Best taken between meals with plenty of water.

Storage: Cool (below 25 °C), dry, and protected from light.

Important note: Due to the caffeine content, pregnant women, nursing mothers, children, and adolescents should avoid high-dose extracts. Be careful not to exceed the recommended daily amount of EGCG.

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FAQ – Frequently asked questions

Where can you buy green tea extract?

You can find green tea capsules in drugstores, health food stores, or conveniently online, for example in the vitaworld online shop.

Is green tea suitable for everyone?

Generally yes, but due to the caffeine content, sensitive individuals should limit their consumption in the late evening.

What is the advantage of capsules over tea?

Capsules offer a standardized amount of active ingredients (such as EGCG), which can vary in loose tea depending on the variety and preparation.

Which teas are not good for the kidneys?

Teas with high oxalic acid content, such as black tea or certain herbal teas, can strain the kidneys or promote stones if consumed in excess.

What is the optimal water hardness for tea?

Soft water with a hardness of less than 7 °dH (German hardness) is ideal, as it brings out the delicate flavors best. Water that is too hard often forms a film on the tea and makes it taste bitter or flat.

Is it possible to drink too much green tea?

Due to the caffeine and catechins, it is advisable not to consume excessive amounts. The EFSA recommends a maximum of 800 mg EGCG per day for extracts. However, moderate consumption of infused tea is considered safe for healthy adults.

Why does some green tea taste bitter?

This is usually due to the water being too hot or the tea being left to steep for too long, which causes too many tannins to be released. The ideal temperature is between 70 °C and 80 °C, with a steeping time of around two minutes.

Can you drink green tea on an empty stomach?

Sensitive individuals may experience nausea from the tannins contained in the tea if they drink it on an empty stomach. In this case, it is better to enjoy the tea after a small meal.