Green Tea
Most anti-inflammatory beverage; suppresses mTOR via EGCG; boosts Nrf2; DNA-protective; associated with longer telomeres and longer life
Also known as: Camellia sinensis
Active Compounds
Bioactive compounds found in Green Tea, based on research from longevity science.
- EGCG
Source: How Not to Age
- Theanine
Source: How Not to Age
- Catechins
Source: How Not to Age
- Epigallocatechin gallate
Source: How Not to Age
- L-Theanine
L-theanine, a natural constituent in tea, has positive effects on mental state (Nobre et al. 2008)
Source: How Not to Die
- Antioxidants
Natural compounds, such as those found in berries and in green tea, have been described as antioxidants
Source: How We Age
- Tea Polyphenols
Tea polyphenols are antioxidant substances; those who consume tea often have lower risk of cancer indicating tea polyphenols can eliminate free radicals
Source: Nutrition, Food and Diet in Ageing and Longevity
Health Benefits
Health conditions and aging processes that Green Tea may influence, based on the source research.
Protects Against
- DNA Damage
A single cup boosts initiating DNA repair enzyme within one hour; 2 cups/day for a week boosts it more; within 4 weeks improves DNA resistance to free radical damage
Source: How Not to Age
- Skin Aging
EGCG equivalent of 11 cups/day showed significant photoprotection over 3 months; 5 cups/day equivalent did not; green tea compounds deposit in human skin
Source: How Not to Age
- Telomere Shortening
EGCG in green tea inhibits telomere attrition; Chinese tea consumption associated with longer telomeres in elderly men
Source: How Not to Age
- Bone mineral density loss
Green tea polyphenols protect against bone loss in middle-aged female rats; 6-month RCT showed some effect in postmenopausal osteopenic women
Source: How Not to Age
- Influenza
Green tea consumption inversely associated with influenza incidence among schoolchildren; meta-analysis confirmed anti-influenza effects of catechins
Source: How Not to Age
- UV-Induced Skin Damage
Green tea polyphenols provided photoprotection, increased microcirculation, and modulated skin properties in women
Source: How Not to Age
- Osteoarthritis
Functional foods such as green tea and fish oil have been conventionally recognized for their pain management activities in osteoarthritis patients
Source: Nutrition, Food and Diet in Ageing and Longevity
Reduces Risk Of
- Hip Fracture
Habitual tea consumption associated with significantly lower hip fracture risk, but Minnesota Green Tea Trial found no significant bone mineral density benefit
Source: How Not to Age
- Influenzaat least half cup daily
Healthcare workers: 1.25 cups daily for 5 months = 3x less likely to get flu; half cup daily cuts URI risk in half
Source: How Not to Age
- Cognitive decline
Linear dose-response: any green tea is better than none for risk of cognitive deficits, and the more the better
Source: How Not to Age
- Premature Death
Tea drinkers may average lives that are years longer
Source: How Not to Age
- Cardiovascular Disease
Dose-response relation between tea consumption and reduced risk of cardiovascular disease and all-cause mortality
Source: How Not to Age
- All-Cause Mortality
Umbrella review of meta-analyses shows tea consumption associated with improved health outcomes; EGCG extends lifespan in animal models | Umbrella review of meta-analyses of observational studies
Source: How Not to Age
- Dementia
Meta-analysis of observational studies showed association between tea consumption and reduced cognitive disorder risk
Source: How Not to Age
- Breast cancerhalf a tea bag's worth daily
Green tea has been associated with about a 30 percent reduction in breast cancer risk. Mushrooms plus green tea associated with nearly 90 percent lower breast cancer odds.
Source: How Not to Die
- Cancer
Topical green tea in ointment form results in 100 percent clearance of genital warts in more than half of patients. Tea consumption is associated with decreased risk of ovarian and endometrial cancer.
Source: How Not to Die
- Parkinson's disease
A quantitative review found that tea consumption was associated with reduced risk of Parkinson's disease.
Source: How Not to Die
- High blood pressure
Tea intake reduces blood pressure per meta-analysis of randomised controlled trials (Liu et al. 2014)
Source: How Not to Die
- Type 2 diabetes
Tea consumption is associated with reduced risk of type 2 diabetes per dose-response meta-analysis (Yang et al. 2014)
Source: How Not to Die
- Stroke
Green and black tea consumption is associated with reduced risk of stroke (Arab et al. 2009)
Source: How Not to Die
- Dental Cavities
Green tea consumption is associated with less tooth loss (Koyama et al. 2010); tea prevents dental decay (Goenka et al. 2013)
Source: How Not to Die
- Pneumonia
Green tea consumption is associated with reduced death from pneumonia (Watanabe et al. 2009)
Source: How Not to Die
Improves
- Osteoarthritisabout 3 cups daily
~3 cups daily plus NSAID improved osteoarthritis symptoms within 4 weeks vs NSAID alone, but open-label study
Source: How Not to Age
- Periodontitis
Green tea use showed benefits for oral health; 0.5% tea mouthwash compared to chlorhexidine
Source: How Not to Age
- Endothelial dysfunctionevery 2 hours
Drinking green tea every two hours can help keep your endothelium functional for those in sedentary jobs
Source: How Not to Die
- Genital Warts (HPV)topical green tea extract
Green tea catechins showed efficacy in the treatment of external anogenital warts (Tzellos et al. 2011)
Source: How Not to Die
- Seasonal Allergies
Benifuuki green tea containing O-methylated catechin reduces symptoms of seasonal allergies (Masuda et al. 2014)
Source: How Not to Die
Biological Mechanisms
How Green Tea works at a cellular level.
- PromotesReduces inflammation
Single most anti-inflammatory beverage; so anti-inflammatory it can be used as pain-control mouthwash after wisdom tooth surgery
- PromotesmTOR Suppression
Contains EGCG that suppresses mTOR activity at physiologically relevant concentrations
- PromotesNrf2 Activation
Active components of green tea free Nrf2 by oxidizing its suppressor protein
- PromotesTelomerase Activation
Equivalent of about 4 cups/day for 5 months showed significant boost in telomere length over placebo
- PromotesIncreases Endothelial Progenitor Cells
- PromotesHormesis
Mild pro-oxidant properties rally antioxidant and DNA repair defenses; extends rodent lifespan
- PromotesLowers Postprandial Glycemia
Green tea attenuates glucose and fructose transport via inhibition of GLUT2 and GLUT5
- PromotesReduces DNA Damage
Green tea has genoprotective effects in human subjects; single dose and regular intake protect DNA and enhance repair
- PromotesImproves Endothelial Function
Kim 2006: green tea consumption improved endothelial function and circulating endothelial progenitor cells in chronic smokers
- PromotesProvides photoprotection
- SupportsInhibits cancer cell growth while sparing normal cells
Dripping green tea on colon, esophageal, or prostate cancer cells reactivates genes silenced by the cancer.
- PromotesReduces body fat
Green tea catechin consumption enhances exercise-induced abdominal fat loss (Maki et al. 2009)
- SupportsNrf2 pathway
Dosage Recommendations
Specific amounts mentioned in the research literature.
- at least half cup dailyfor Influenza
Healthcare workers: 1.25 cups daily for 5 months = 3x less likely to get flu; half cup daily cuts URI risk in half
Source: How Not to Age
- about 3 cups dailyfor Osteoarthritis
~3 cups daily plus NSAID improved osteoarthritis symptoms within 4 weeks vs NSAID alone, but open-label study
Source: How Not to Age
- half a tea bag's worth dailyfor Breast cancer
Green tea has been associated with about a 30 percent reduction in breast cancer risk. Mushrooms plus green tea associated with nearly 90 percent lower breast cancer odds.
Source: How Not to Die
- every 2 hoursfor Endothelial dysfunction
Drinking green tea every two hours can help keep your endothelium functional for those in sedentary jobs
Source: How Not to Die
- topical green tea extractfor Genital Warts (HPV)
Green tea catechins showed efficacy in the treatment of external anogenital warts (Tzellos et al. 2011)
Source: How Not to Die
Sources
- How Not to Age
- How Not to Die
- How We Age
- Nutrition, Food and Diet in Ageing and Longevity
- Young Forever