Green Tea
Rich in catechins (especially EGCG) and the amino acid L-theanine. Associated in cohort studies with lower cardiovascular and all-cause mortality — and L-theanine gives its caffeine a calmer, more focused character.
How it works
Green tea provides catechins, chiefly EGCG, that act as antioxidants and can modestly increase fat oxidation. Combined with its L-theanine and caffeine, it produces a calm, focused alertness. Observational studies link regular intake to lower cardiovascular risk.
Dosage
Observational studies often show benefit from 2–3 cups/day. Well tolerated as a beverage.
Considerations
As with coffee, the benefit comes from the whole matrix, not caffeine alone (see the caffeine entry). Use caution with high-dose EGCG extracts (supplements): they have occasionally been linked to liver strain — as a beverage this risk is essentially absent. More concentrated as a powder: see matcha.
