Green Tea
Overview
Green tea provides catechins (especially EGCG), L-theanine, and polyphenols that support cognitive function, antioxidant defenses, and metabolic health. Green tea contributes manganese and small amounts of fluoride and potassium, alongside polyphenols that support antioxidant defenses. Green tea catechins (e.g., EGCG, EGC) contribute to visceral adipose tissue reduction and neuroprotective effects in Green Mediterranean Diet studies, which showed attenuated brain atrophy by ~50%. Green tea is also mentioned as a polyphenol antimicrobial for SIBO suppression.
Recipes
1 recipe containing this food
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Substances
4 substances in this food
EGCG (Green Tea Catechin)
Polyphenol; antioxidant; gut barrier/LPS modulation; supports microbiome
L-Theanine
Calming amino acid from tea; increases alpha waves; sleep-friendly
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Preparation Notes
- Steep at lower temperatures to preserve catechins and prevent degradation
- Can reduce non-heme iron absorption if taken with meals; space ≥1 hour from iron-rich meals or add lemon (vitamin C) to mitigate this
- Green tea catechins increase Faecalibacterium and Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation
- L-theanine found in green tea increases alpha waves and calms without sedation
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Gut Microbiome | EGCG (Green Tea Catechin) | Green tea catechins increase Faecalibacterium and Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation | |
| Hormonal Response | EGCG (Green Tea Catechin) | Supports HPA axis regulation and stress response | |
| Hormonal Response | L-Theanine | Contributes to HPA axis buffering and stress response modulation | |
| Inflammation | EGCG (Green Tea Catechin) | Polyphenol antioxidant and anti-inflammatory effects; reduces inflammatory signaling | |
| Mitochondrial Support | Manganese | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Neurochemical Balance | L-Theanine | Supports GABAergic tone and neurotransmitter balance | |
| Neurochemical Balance | Potassium | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Oxidative Stress | EGCG (Green Tea Catechin) | Supports antioxidant defenses; part of antioxidant network | |
| Oxidative Stress | Manganese | Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix | |
| Stress Response | EGCG (Green Tea Catechin) | Contributes to stress buffering through polyphenol effects | |
| Stress Response | L-Theanine | Increases alpha waves and promotes calm without sedation; supports relaxation |
References
- Green tea contributes manganese and small amounts of fluoride and potassium, alongside polyphenols that support antioxidant defenses
- Green tea catechins (e.g., EGCG, EGC) contribute to visceral adipose tissue reduction and neuroprotective effects in Green Mediterranean Diet studies Zelicha et al. 2022
- Green Mediterranean Diet attenuated brain atrophy by ~50%, with glycemic control contributing to the neuroprotective signal, consistent with polyphenol–fibre–microbiome synergy Pachter et al. 2024
- Polyphenol antimicrobials (berberine, oregano, green tea) for SIBO suppression
- Exercise-induced BDNF surges can be potentiated by polyphenols (e.g., blueberries, green tea)
- Polyphenol sources including green tea catechins increase Faecalibacterium and Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation
- GABA: Main inhibitory neurotransmitter; food sources include green tea, fermented foods, polyphenols (genistein), spinach, almonds, pumpkin seeds