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Most doses are standardized against EGCG. Although the amount of EGCG-equivalent varies from one cup of tea to another, depending on many factors (species of tea, length of steeping, time spent oxidizing), one cup of camellia sinensis green tea contains approximately 50 mg of EGCG-equivalent.
The benefits of green tea catechins on lipid oxidation and related fat-burning pathways are achieved in a dose dependent manner. Significant effects in humans are noted only at high doses, such as 400-500 mg EGCG equivalent per day (most Green Tea Extract supplements are roughly 50% EGCG). Fat burning effects are highly synergistic, almost dependent, on not consuming caffeine habitually. *
Besides drinking the tea itself, you can also reap green tea’s benefits in supplements. It’s available in pills, capsules, herbal blends and more.
You can also take green tea extract powder, which contains a high concentration of beneficial compounds. As a dietary supplement, take 500 mg (roughly 3/16 tsp) once or twice daily. Never take more than 1,000 mg per day, and never for more than 3 months at a time. *
The recommended dosage for antioxidant effect, fat burning, and improved brain function is 1 to 2,500 mg capsules per day. Take it with or before breakfast or lunch.
Each capsule includes about 15 mg of caffeine, which is the equivalent of about one-sixth of a cup of coffee. Taking it later in the day may cause insomnia, especially if you are sensitive to caffeine. You may want to reduce your intake of caffeine from other sources while taking green tea extract, to avoid consuming too much caffeine. *
