Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Catechins, a class of polyphenols most notably found in green tea, have been studied for their potential effects on fat metabolism. Multiple scientific studies suggest that catechins, particularly epigallocatechin gallate (EGCG), can modestly increase fat oxidation and thermogenesis, contributing to improved fat metabolism. Human clinical trials have shown that supplementation with green tea extracts rich in catechins may lead to a small but statistically significant increase in energy expenditure and fat oxidation, especially when combined with caffeine. Mechanistically, catechins are believed to inhibit catechol O-methyltransferase (COMT), an enzyme that degrades norepinephrine, thereby prolonging its stimulatory effect on the sympathetic nervous system and promoting lipolysis.

Meta-analyses of randomized controlled trials generally conclude that green tea catechin supplementation can have a modest favorable effect on body weight and fat mass, although the clinical relevance is still debated. The observed effects are usually small and most pronounced in individuals who consume low amounts of caffeine from other sources and in studies lasting several weeks to months. It is important to note that the beneficial effects are primarily associated with catechins in conjunction with caffeine, and that the magnitude of the effect is variable. There is little evidence for catechins alone (without caffeine) producing clinically meaningful effects. Overall, the scientific evidence supports a moderate role for catechins in supporting fat metabolism, but not as a standalone or primary intervention for poor fat metabolism.

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