Health-conscious consumers, particularly athletic-minded ones, spend up to $60 million annually on nutritional supplements. These can range from multivitamins to alleged muscle-builders and those promising to reverse the signs of aging. This translates to a good percentage of the average individual’s disposable income, especially when we consider that many supplements offer little in the way of evidence-based studies demonstrating efficacy. In this article, we highlight two popular supplements, comparing and contrasting their purported benefits and acknowledging how they compare to the consumption of whole food sources.
The Lack of FDA Approval
Unlike pharmaceutical drugs and some vitamins, dietary supplements in the United States do not require compliance with the U.S. Food and Drug Administration. While generally safe to consume, this lack of government oversight allows the makers to potentially overstate the benefits of supplements without requiring scientific backup.
Erin “Wren” Cahoon, a dietitian who works with a variety of outpatients at the University of Colorado Health Hospital, shared her thoughts on commonly used supplements. She only endorses supplements that have undergone rigorous third-party testing by organizations such as NSF and USP, which can lend assurance regarding dosage and purity. Such supplements will clearly bear these logos on their products’ packaging, so consumers can easily read them. An ardent fan of the Harvard Healthy Eating Plate, Calhoon advocates meal plans rich in a variety of fruits and vegetables, beans, nuts/seeds, whole grains and lean proteins, all of which can potentially eliminate the need for supplements.
However, to support individuals who, for a number of reasons, find it difficult to consume sufficient vitamins and nutrients through their daily diets, some supplements can be very beneficial for overall health. In this article, we will address “green powders” as well as green tea extracts.
The Lean, Mean Green Machine
Green powders, frequently found on grocery shelves in close proximity to protein powder supplements, achieved the status of “social media phenomenon” several years ago. Soon thereafter, many health aficionados jumped on the bandwagon and began pulverizing everything from kale to spirulina, adding what they considered a “power boost” to their morning shakes.
“For an extra little kick of nutrition, they’re not going to hurt you,” Cahoon says, but quickly follows this up with the importance of ascertaining exactly what else a green supplement may contain. The challenge often comes in discerning exactly what vegetables and/or vegetable additives and sweeteners the manufacturer might have used in the product’s preparation, any of which could induce an allergic or digestive reaction. She suggests asking a registered dietitian if any question arises concerning an unfamiliar ingredient found on a label.
The Rise of Green Tea Extracts
If exploring the world of super greens powders/juices fits into your or your clients’ lifestyles, green tea extract listed as an ingredient in a supplement may catch you off guard. Green tea extracts in a variety of forms convey incredible health benefits, either mixed into a green drink or consumed on their own.
Green tea, or Camellia sinensis, traces its roots back over 4,000 years to ancient China, where elders prized it for its medicinal and refreshing properties. According to one legend, Emperor Shen Nong discovered tea when tea leaves accidentally fell into his boiling water. To this day, green tea remains a staple in Asian cultures, spreading to Japan, India, and beyond.
While steeping green tea leaves can make a delicious and calming beverage, green tea extract adds a boost by concentrating its most powerful compounds, including polyphenols and catechins like EGCG (epigallocatechin gallate). This compound, the most abundant as well as the most pharmacologically active polyphenol found in green tea, possesses a wide variety of anti-inflammatory, antioxidant, antifibrotic, and tissue-protective properties, owing to its multiple interactions with cell surface receptors throughout the body. In addition to activating nuclear transcription factors and intracellular signaling pathways, medical experts have found EGCG useful in the treatment of various diseases, including cancer as well as neurological, cardiovascular, respiratory, and metabolic disorders.
EGCG accounts for 50% to 80% of the catechins found in green tea, representing 200 to 300 mg/brewed cup of green tea. Its antioxidant activity specifically helps confer benefits not only to the aforementioned disease states, but also to diabetes, Alzheimer’s disease, Parkinson’s disease, stroke and obesity. We will now delve into the effects of green tea extract specifically on obesity.
Green Tea Extract and Fat Metabolism
Given its abundance of catechins and caffeine, researchers have shown growing interest in the effects of green tea extract on fat metabolism and its influence on both exercise performance and overall health.
While a number of studies have observed positive effects of green tea extract on fat metabolism—both at rest and during exercise—the bulk of the data remains inconclusive. The fact that not all studies observed equal effects may relate to differences in study designs, the bioavailability of the green tea extract under test conditions, and/or variations in how fat oxidation was measured.
Overall, more studies seem to demonstrate the positive effects of green tea extract on resting fat metabolism, both in the short term and in the long term. Less supporting evidence exists for using the extract during exercise. However, animal studies generally support additive or interactive effects of green tea extract on an exercise training program. Future studies will ideally confirm the efficacy of such on humans.
Choosing Between Green Powders and Green Tea
We have seen that much similarity and crossover of properties exists between green tea extract and the contents of many powdered green supplements. The decision between incorporating one or the other in a meal plan rests entirely on whether one seeks a broad-spectrum nutritional blend or a highly concentrated metabolism/antioxidant booster. Below we will clarify the plus sides of each as well as the trade-off in choosing one over the other.
Most supplement companies formulate green powders by dehydrating and then grinding a large variety of whole foods. They typically feature leafy greens (spinach, kale), grasses (wheatgrass, barley grass), sea vegetables (spirulina, chlorella), and often include digestive enzymes and prebiotics/probiotics. In so doing, these blends offer a wide array of vitamins (largely A, C, and K) and minerals, which can help fill in gaps that one experiences when consuming a diet lacking in fresh produce.
The high concentration of gut-friendly foods in green powdered supplements helps to support bowel regularity as well as balance the gut microflora. The downside, however, is that of a highly processed supplement – meaning these powders lack the structural insoluble fiber one finds in whole raw fruits/vegetables. The cost can also discourage many interested individuals; top brands can run as high as $100/month.
Manufacturers of commercially produced green tea extract, a highly concentrated, isolated supplement, produce it by running hot solvents over dried green tea leaves, gently extracting water-soluble compounds while removing the plant material to isolate the most therapeutic chemical compounds. Scientists who work in these labs must specifically standardize their products to deliver powerful doses of polyphenols and catechins, particularly EGCG, which we now know can boost fat oxidation, support metabolic health, and protect cells from oxidative stress. Instead of needing to drink many cups of brewed green tea daily to achieve these benefits, a tiny dose of extract (100-500 mg in a capsule) delivers a tremendous therapeutic punch, making this supplement attractively cost-effective. The downside gets reflected in green tea extract’s lack of general minerals, vitamins, or macronutrients.
The Best of Both Worlds
Some companies have taken on the challenge of engineering what they refer to as “super green teas”, a product that combines the best qualities of powdered green supplements with all the advantages of green tea. While this may sound like a perfect answer to nutritional and antioxidant/anti-inflammatory issues, one should take a few key factors into consideration prior to consuming:
- Timing: Experts suggest drinking super green teas in the morning/early afternoon. The caffeine in the product can offer a slight pick-me-up upon waking, but may interfere with a good night’s sleep if consumed too late in the day.
- Pair with Vitamin C: While many of the fruits/vegetables included in powdered greens do contain some vitamin C, some may lack potency. Pairing the beverage with some orange juice or berries will help with iron absorption.
- Temperature: Using very hot water to blend super green tea powders can destroy some of the nutrients. To get the most nutritional punch from these products, try mixing with cold water (to make a smoothie) or slightly warm water (to make a soothing brew).
- Consistency: The more one consumes these preparations, the better. The benefits build up over time, so creating a daily habit of consuming, either as a breakfast smoothie or immediately post -workout, will yield optimal results over time.
- Add a dose of good fats: The nutrients that abound in super green teas get absorbed much better when ingested alongside a serving of healthy fats. Consider adding a few avocado slices, a tablespoon of nut butter, or even chia seeds to the mix.
- Hydrate: While certainly packing a nutritional punch, these super green teas can sometimes have a detoxifying effect for some individuals. Drinking plenty of water during the day will not only help the body make the best use of the nutrients but will also flush out any toxins resulting from consumption.
- Do not neglect whole foods: As powerful as they may seem, super green teas cannot take the place of whole foods and macronutrients. Make sure to consume a healthy and balanced diet in addition to these brews.
- Track any suspicious symptoms: If an individual is sensitive to caffeine or to high doses of fiber, he may wish to begin this regimen with smaller doses, see how the body reacts, and then adjust accordingly.
From spirulina to spinach, and oolong to chamomile, greens and teas pair perfectly to create an ideal supplement for a meal plan lacking specific vitamins and minerals. Personal trainers can feel comfortable and confident in suggesting either powdered greens supplements or green tea extracts to their clients who seek a beneficial boost in nutrition and/or antioxidants. Combining the two may further help promote greater energy, cellular development, and a diminished risk of certain disease states. Always consult a physician prior to embarking upon a supplement regimen to eliminate any concern regarding allergies, drug interactions, or gastrointestinal sensitivities. “Going green” never tasted so good!
References
naturalfarmworks.com/blogs/educational/tead-greens-vs-green-powders?srsltid=AfmBOorpGDeq4L2QFCsN64NpWmoh8FyHjXx8hxqnnHFp2qjMdkGc22B5
rewindgreens.com/blogs/new/green-tea-extract-the-must-have-superfood-for-your-super-greens-powder?srsltid=AfmBOop-CQoyO8gIlE0A_fNIoTXxB_9hD52iIzDchTv3d4K1td7G1zrJ
sciencedirect.com/science/article/pii/S2161831322010973
pmc.ncbi.nlm.nih.gov/articles/PMC12899922/
pmc.ncbi.nlm.nih.gov/articles/PMC8835995/
pmc.ncbi.nlm.nih.gov/articles/PMC4082721/
pmc.ncbi.nlm.nih.gov/articles/PMC9820274/
uchealth.org/today/dietary-supplements-are-they-beneficial-or-a-waste-of-money/
