What happens if you drink too much green tea? The adverse effects of drinking too much, the appropriate daily amount, and recommended ways to drink it
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Introduction
"When you want to take a break," "To go with your meal," "To entertain your guests"...
For the Japanese, green tea is one of the indispensable drinks that is deeply rooted in their lives.
In today's busy lifestyles, green tea has become a part of our everyday lives.
Many people probably drink bottled green tea, which is easy to purchase, on a daily basis.
One reason for this may be that as health consciousness grows, the health benefits of green tea are being re-evaluated.
Although opportunities to brew tea using a traditional teapot may have become less common, it can still be said that green tea is integrated into our lives in various forms.
It is true that green tea is rich in healthy ingredients such as catechins and theanine.
However, no matter how good something is for your body, you should not consume too much of it.
As the saying goes, "good medicine tastes bitter," even good things can have adverse effects on the body if consumed in excess. Green tea is no exception.
This time, we will explain in detail what happens when you drink too much green tea and the risks involved.
We will also introduce the appropriate amount of green tea to consume in order to maximize its health benefits.
The main components of green tea and their surprising health benefits
Green tea has been popular for a long time, but in recent years, its health benefits have been gaining attention.
The main components of green tea include catechin, caffeine, and theanine.
1. Catechin
Catechin is a type of polyphenol known to have strong antioxidant properties.
The antioxidant effect is expected to remove active oxygen from the body and prevent cellular aging and damage.
Catechins have also been reported to have antibacterial and antiviral properties that help prevent infections, suppress high blood pressure, and lower cholesterol levels.
2. Caffeine
Caffeine, on the other hand, stimulates the central nervous system, helping you stay awake and improve concentration.
It is also thought to be useful for dieting as it is expected to improve athletic performance and promote fat burning.
3. Theanine
Theanine, a type of amino acid, is thought to have a relaxing effect by increasing alpha waves in the brain.
In addition to being expected to have an effect of regulating the autonomic nervous system, it is also said to be useful for improving sleep quality, and in recent years it has been included in many supplements.
It has also been shown that taking theanine expands the peripheral blood vessels in the hands and feet, improving blood flow.
The reason why drinking tea makes you feel relaxed and warm in your hands and feet is thanks to theanine.
It is believed that the synergistic effects of these ingredients give green tea a variety of health benefits.
Health risks of drinking too much green tea
However, no matter how good something is for your body, you should not consume too much of it, and green tea is no exception.
Drinking too much green tea may pose some health risks:
1. Excessive caffeine intake
Green tea contains caffeine.
Moderate amounts of caffeine can help keep you awake and improve your concentration, but excessive consumption can cause symptoms such as insomnia, palpitations, dizziness, anxiety, and gastrointestinal disorders.
Pregnant and breastfeeding women, and people who are sensitive to caffeine, should be especially careful about the amount they consume.
In Japan, there is no clearly defined recommended daily intake of caffeine, but in other countries, the recommended intake for healthy adults is up to 400 mg per day.
Please refer to the table below to check if your intake is adequate.
Reference: Amount of caffeine contained in Japanese tea and other beverages (per 100ml)
| Gyokuro | 160mg |
| Matcha | 60mg |
| coffee | 60mg |
| Hot Cocoa | 35mg |
| Black tea | 30mg |
| Oolong Tea | 20mg |
| Regular Sencha | 20mg |
| Hojicha | 20mg |
| Bancha tea | 10mg |
| Brown rice tea | 10mg |
| Kamairi tea | 10mg |
| barley tea | 0mg |
2. Possible adverse effects on liver function
The catechins contained in green tea are generally considered safe, but there are reports that consuming excessive amounts may put a strain on the liver.
In particular, caution is required when taking high concentrations of catechins in supplements, etc. There have been reports of health problems such as liver dysfunction in some people.
This is thought to be because some of the catechins are converted into toxic substances when they are metabolized in the liver.
In response to these reports, the European Food Safety Authority (EFSA) issued a statement in 2018 stating that taking more than 800 mg of epigallocatechin gallate (EGCG) per day from supplements raises concerns about the burden it may place on the liver.
Epigallocatechin gallate (EGCG) is a particularly active component of catechins.
However, the amount of catechins contained in regular green tea is thought to have little effect on the liver.
Japanese people have been drinking green tea on a daily basis for a long time, but there have been very few reports of health hazards caused by consuming green tea.
If healthy people drink green tea in moderation, it is thought that there is no particular problem.
3. Impaired iron absorption
The tannins in green tea may inhibit iron absorption.
Therefore, it cannot be denied the possibility that drinking strong green tea during a meal reduces the iron absorption rate compared to when not drinking it.
In particular, the iron contained in plant-based foods, known as "non-heme iron," is said to be easily affected by tannins.
However, many other factors also play a role in iron absorption.
For example, vitamin C taken with meals promotes iron absorption. Also, it is known that the "heme iron" found in meat is more easily absorbed than non-heme iron from plants.
Basically, even if you drink green tea, as long as you eat a balanced diet, it is unlikely that you will become iron deficient.
However, you should be careful if you have an extremely unbalanced diet or if your demand for iron is increased due to menstruation or pregnancy.
Recommended daily intake of green tea
So how much green tea should you drink per day?
The appropriate daily intake varies depending on each individual's constitution and health condition, but it is generally said to be around 5 to 10 cups .
As mentioned above, you don't need to worry too much about catechins, which can affect liver function and iron absorption. If you consume green tea in normal amounts, it is thought that there is little effect.
One thing to be aware of here is the caffeine contained in green tea.
The amount of caffeine varies greatly depending on the type and brewing method, but for regular sencha, it generally contains about 30 mg per teacup (150 ml).
In other words, if you drink about 13 cups of green tea a day, you will reach the upper limit of caffeine intake, which is 400 mg.
Generally speaking, it's probably not common to drink such large amounts of green tea, but it's best to limit yourself to 5-6 cups a day.
Of course, the appropriate amount varies depending on the individual's constitution and health condition. Also, using hot water or steeping for a long time increases the caffeine content.
If you are sensitive to caffeine or have a chronic illness, be sure to consult with your doctor to find the amount that is right for you.
You should also be careful about how you drink green tea. Drinking strong green tea on an empty stomach can put a strain on your stomach and intestines. Try to drink it after meals or use diluted green tea.
How to incorporate it into your daily life
Green tea is not just something to enjoy with your daily meals, it is a drink that can be enjoyed in many different situations in life.
For example, a cup of hot, caffeinated green tea is a great way to wake up in the morning.
If you feel tired in the afternoon or lose your concentration, try drinking green tea brewed with water that is not too hot, around 70°C.
The well-balanced extraction of theanine and caffeine also has a relaxing effect and helps you regain your concentration.
Green tea brewed with hot water is also recommended when you want to refresh your mouth after a meal or after a greasy meal.
By extracting with hot water of 85°C or higher, a rich amount of epigallocatechin gallate, a type of catechin that has effects in preventing food poisoning and tooth decay, is extracted.
At the end of the day, green tea brewed at a low temperature of around 60°C is a good choice.
The abundant theanine promotes the production of alpha waves in the brain, helping you finish a long day in a relaxed state.
As blood flow improves, your hands and feet become warmer, helping you fall asleep more easily and is said to also improve the quality of your sleep.
summary
As you can see, green tea is a wonderful drink that can help improve the health of our mind and body.
However, to get the full benefit, it is important to consume it in appropriate amounts and in the right way.
"Too much is as bad as too little."
As the saying goes, no matter how good something is, excessive consumption can have a negative effect on the body. It is important to understand the power of green tea and incorporate it into your life in the right way.
