Evidence Level
Green tea is among the most extensively researched botanical supplements, with thousands of studies. For inflammation, Haghighatdoost and Hariri (2020, 11 RCTs, n=763) confirmed significant CRP reductions. EGCG is a multi-target anti-inflammatory, directly inhibiting NF-kB (via IKK), suppressing COX-2 transcription, and activating Nrf2 antioxidant responses. Metabolic benefits are well-established, with Lin et al. (2018, 22 RCTs) confirming glucose/insulin improvements. However, safety concerns emerged regarding hepatotoxicity with high-dose extracts taken on an empty stomach, leading to an EFSA 2018 safety opinion recommending ≤800mg EGCG daily and always with food. Epidemiological data from Asian populations consuming 3-5 cups daily consistently shows reduced cardiovascular and cancer risk.