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Longevity Atlas
TargetedHeart, metabolismVegan form available

Green tea / EGCG

3–5 cups of green tea a day tracked with lower cardiovascular mortality in large cohorts; high-dose extract strains the liver.

3/5Estimated monthly cost: ≈ 5 €
Dose

As a drink 3–4 cups; extract at most 300 mg EGCG, with food.

Timing

Morning to early afternoon (caffeine).

⚠ Cautions

No high-dose extract on an empty stomach; keep an hour from iron.

What it is

Catechins (EGCG) plus L-theanine; mild caffeine.

What the evidence shows

Ohsaki cohort (n=40,530, 11 years): ≥5 cups/day meant 26% less cardiovascular death. RCTs: small LDL and blood-pressure reductions. Concentrated EGCG extract (≥800 mg) caused liver-injury cases.

Goals

Heart, blood sugarBody weightHealthy years

Sources

  1. Kuriyama S et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan – Ohsaki study. JAMA (2006) ↗
  2. EFSA Scientific opinion on the safety of green tea catechins (2018) ↗

Last reviewed: 6 September 2026

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