Nature Made Metabolyze Capsules With Chromium, Green Tea Phytosome & B12 Review
Product Focus: Weight and Metabolism for MenAlso covers:Hormones
Tier ⓘ
Tier 4 · Rank 11
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 11 within Tier 4 for Weight and Metabolism for Men; 19 of 21 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members Only136 human studies · 52 improved
136 human studies52 improved63 no effect32,457 people studied
Chromium is present at a full dose, about 1000 micrograms a day at two servings. Its effect on weight is small and uncertain. Reviews of trials in overweight people found losses of only about half a kilogram to just over one kilogram [1][2][3]. Reviews in people with type 2 diabetes found no change in weight or body mass index [4][5]. A 24 week trial of 1000 micrograms a day gave no extra weight loss over placebo [6]. Green tea extract comes to 300 milligrams a day at two servings, a bit below the 400 milligrams that worked in studies. One large review found it lowered weight, body mass index and body fat percentage [7], and another found about 1.3 kilograms of extra loss [8]. Trials in overweight men using 500 milligrams or more found small losses [9][10]. A review of 54 trials found green tea alone had no effect on weight [11]. Vitamin B12 is at a full dose. A two year trial in older adults found it did not change body mass index or fat mass [12]. Links between low vitamin B12 and higher weight come from surveys, not from supplement trials [13][14]. Animal and cell studies are never counted.
See all 136 studies →Hide the studies
- In 5,501 women with polycystic ovary syndrome across 79 trials, chromium improved hormone, antioxidant and blood fat measures, but body weight benefit was not clearly shown for chromium and the results are in women, not men.The effectiveness of nutritional supplements in improving polycystic ovary syndrome in women: a systematic review and ne…
- Across 59 randomized trials with 3802 people, green tea extract lowered body weight, body mass index and body fat percentage, and reduced oxidative stress, but did not change fat mass.The effects of green tea extract supplementation on body composition, obesity-related hormones and oxidative stress mark…
- In 2,362 women with polycystic ovary syndrome, chromium lowered fasting insulin and blood fats, but carnitine, inositol and probiotics, not chromium, reduced body weight and body mass index.Comparison of nutritional supplements in improving glycolipid metabolism and endocrine function in polycystic ovary synd…
- In 1,316 people with overweight or obesity across 21 trials, chromium lowered body weight by about 0.75 kg and body fat by 0.68%, with the clinical relevance uncertain.A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesi…
- In 622 overweight or obese adults across nine trials, chromium picolinate lowered body weight by about 1.1 kg after 12 to 16 weeks, but the evidence was low quality and the authors found no reliable basis for firm conclusions.Chromium picolinate supplementation for overweight or obese adults.
- In 489 people across ten placebo-controlled trials, chromium picolinate lowered body weight by about 1.1 kg, but the effect depended largely on one trial and its clinical relevance is debatable.Chromium picolinate for reducing body weight: meta-analysis of randomized trials.
- In four placebo-controlled trials of 169 women with polycystic ovary syndrome, green tea lowered body weight by about 2.8 kg versus placebo, though the evidence was very low quality.Green tea promotes weight loss in women with polycystic ovary syndrome: Systematic review and meta-analysis.
- Across 11 trials in overweight and obese people, chromium lowered body weight by about 0.5 kg more than placebo, a small effect of uncertain clinical relevance.Chromium supplementation in overweight and obesity: a systematic review and meta-analysis of randomized clinical trials.
- Across seven trials in women with polycystic ovary syndrome, chromium lowered body mass index, fasting insulin and free testosterone, but not total testosterone.Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis.
- Across 15 randomized trials in people with type 2 diabetes, chromium at 200-1000 mcg per day did not significantly change body mass index, though it lowered diastolic blood pressure and a marker of oxidative stress.Effects of chromium supplementation on blood pressure, body mass index, liver function enzymes and malondialdehyde in pa…
- Across 14 trials in people with type 2 diabetes, chromium did not significantly change body weight, body mass index, waist size or fat mass.Effects of chromium supplementation on body composition in patients with type 2 diabetes: A dose-response systematic rev…
- Across 11 studies, green tea catechins lowered body weight by about 1.3 kg and helped keep weight off after weight loss, with a smaller effect in high caffeine consumers.The effects of green tea on weight loss and weight maintenance: a meta-analysis.
- In a review of 54 placebo-controlled trials in overweight adults, green tea alone had no effect on weight loss compared with placebo.Effectiveness of herbal medicines for weight loss: A systematic review and meta-analysis of randomized controlled trials…
- In 11 trials in people with type 2 diabetes, green tea reduced body weight, body mass index and body fat, especially with use over 8 weeks, doses up to 800 mg a day, and in overweight patients.Effect of Green Tea on Anthropometric Indices and Body Composition in Patients with Type 2 Diabetes Mellitus: A Systemat…
- In 15 studies with 499 people taking green tea catechins for 1-3 days or 8-12 weeks, fat-burning measures improved, but effects on resting metabolic rate and energy use were inconclusive.Effect of Acute and Chronic Dietary Supplementation with Green Tea Catechins on Resting Metabolic Rate, Energy Expenditu…
- A review of randomized double-blind trials of weight-loss supplements, including chromium picolinate, found some encouraging data but no convincing evidence that any supplement, chromium included, reduces body weight.Dietary supplements for body-weight reduction: a systematic review.
- In a review of 6 trials in women with polycystic ovary syndrome, two found chromium had no effect on weight or body mass index and one found weight reduction, so overall effects on weight were limited.Chromium supplementation does not improve weight loss or metabolic and hormonal variables in patients with polycystic ov…
- In 15 studies, daily green tea with 100-460 mg of EGCG reduced body fat and weight when taken for 12 weeks or more, especially in people with low usual caffeine intake.[Effects of green tea and its epigallocatechin (EGCG) content on body weight and fat mass in humans: a systematic review…
- In a review of 32 studies of plant extracts including green tea, none showed a consistent effect on reducing hunger or increasing fullness.Appetite-Suppressing and Satiety-Increasing Bioactive Phytochemicals: A Systematic Review.
- A review of 80 mostly lab and animal studies of tea on metabolic and hormone disorders said the human trials showed promising results but were very limited, with no firm conclusion on weight in men.The Pharmacological Activity of Camellia sinensis (L.) Kuntze on Metabolic and Endocrine Disorders: A Systematic Rev…
- A review of four human studies in women with polycystic ovary syndrome (plus four animal studies) found that green tea extract was linked to weight loss in all of the human studies, but it did not look at men specifically.A comprehensive insight into effects of green tea extract in polycystic ovary syndrome: a systematic review.
- In 2,919 adults aged 65 and older with high homocysteine, two years of daily vitamin B12 (500 mcg) plus folic acid did not change body mass index, fat mass or lean mass compared with placebo.B-vitamins and body composition: integrating observational and experimental evidence from the B-PROOF study.
- In 506 gastric bypass patients, a longer bypass limb gave no extra weight loss, but those patients needed more vitamin B12 supplementation; this trial did not test B12 as a weight treatment.Impact of Biliopancreatic Limb Length (70 cm vs 120 cm), with Constant 150 cm Alimentary Limb, on Long-Term Weight Loss,…
- In 447 overweight to obese people with poorly controlled type 2 diabetes, 600 mcg of chromium with biotin for 90 days lowered blood sugar markers more than placebo, but weight was not reported as an outcome.Chromium picolinate and biotin combination improves glucose metabolism in treated, uncontrolled overweight to obese pati…
- In 240 Japanese men and women with belly-fat obesity, 12 weeks of green tea with 583 mg catechins a day reduced body weight, body fat, waist size and LDL cholesterol more than a 96 mg catechin control drink.A green tea extract high in catechins reduces body fat and cardiovascular risks in humans.
- In 138 overweight or mildly obese adults (mostly women) on a calorie-restricted diet, 2 months of EGCG with a fat-based compound gave weight loss similar to placebo, though oxidative stress markers improved more.N-Oleoyl-Phosphatidyl-Ethanolamine and Epigallo Catechin-3-Gallate Mitigate Oxidative Stress in Overweight and Class I O…
- In 120 overweight women over 12 weeks, 1 g daily of green tea extract did not change body weight compared with placebo, although it lowered fasting glucose and total and LDL cholesterol more than a med did.Read the study on PubMed (29415825) →
- In 113 adults with atypical depression, most of whom were overweight, 600 mcg of chromium picolinate daily for 8 weeks did not beat placebo on overall depression scores but reduced carbohydrate craving and increased appetite and eating more than placebo.A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydr…
- In 110 adults with obesity on a weight loss diet, three months of synbiotic tablets gave similar weight loss to diet alone; vitamin B12 blood levels rose in the synbiotic group, but B12 itself was not given.The Effect of Prebiotics and Probiotics (Synbiotics) on Weight Loss and Biochemical Parameters in Obese Individuals.
- In 109 sedentary adults with metabolic risk factors who also exercised and cut calories, 400 mcg of chromium with plant extract and shilajit for 12 weeks gave some evidence of better body composition than placebo, with weaker evidence and mostly seen at 6 weeks.Effects of 12 Weeks of Chromium, Phyllanthus emblica Fruit Extract, and Shilajit Supplementation on Markers of Cardiomet…
- In 105 healthy overweight adults over 12 weeks, a botanical formula with chromium yeast reduced body fat more than placebo but did not change body weight or body mass index compared with placebo.Efficacy of 12 weeks supplementation of a botanical extract-based weight loss formula on body weight, body composition a…
- In 104 overweight adults who lost about 7.5% of body weight, 573 mg a day of green tea catechins for 13 weeks did not reduce weight regain compared with placebo.Effects of green tea on weight maintenance after body-weight loss.
- In 102 women with central obesity, 856.8 mg of green tea extract a day for 12 weeks produced significant weight loss and waist reduction compared with placebo, with no side effects reported.Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled cl…
- In 93 adults with obesity over 12 weeks, a combination containing 0.644 mg chromium picolinate, berberine and mulberry leaf extract lowered body mass index, body fat and visceral fat more than placebo, though chromium's separate effect could not be determined.Effects of Berberine, White Mulberry Leaf Extract and Chromium Picolinate on Body Composition and Insulin Resistance in …
- In 91 overweight adults on a calorie-restricted diet, a green tea and Garcinia blend taken twice daily for 12 weeks caused more weight and body fat loss than placebo, with no serious side effects.IQP-GC-101 reduces body weight and body fat mass: a randomized, double-blind, placebo-controlled study.
- In 85 women with polycystic ovary syndrome, 1000 mcg per day of chromium picolinate for 6 months significantly reduced body mass index compared with placebo, along with improved insulin resistance and ovulation.Chromium picolinate reduces insulin resistance in polycystic ovary syndrome: Randomized controlled trial.
- In 83 women on controlled diets, 200 mcg of chromium picolinate daily for 12 weeks did not change body weight or body composition compared with placebo.Chromium picolinate supplementation in women: effects on body weight, composition, and iron status.
- In 80 overweight adults, 1000 mcg of chromium picolinate daily for 24 weeks did not produce more weight loss than placebo, with or without nutrition education.A pilot study of chromium picolinate for weight loss.
- In 78 obese women taking 400 mg green tea extract three times daily for 12 weeks, body weight, BMI and waist size did not change more than with placebo.Effect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trial.
- In young adults with Down syndrome, EGCG for 12 months prevented the weight gain seen with placebo, and the weight and body fat reduction was mainly seen in men.Effect of epigallocatechin gallate on the body composition and lipid profile of down syndrome individuals: Implications …
- After a diet-induced weight loss of about 7 percent, 3 months of a daily green tea and caffeine mixture helped people with low habitual caffeine intake keep weight off compared with placebo, but it had no effect in people with high caffeine intake.Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation.
- In 73 adults with type 2 diabetes, 1000 mcg chromium picolinate daily for 6 months improved insulin sensitivity in 63% of people, compared with 30% on placebo; body weight was not the main outcome.Phenotype of subjects with type 2 diabetes mellitus may determine clinical response to chromium supplementation.
- In 70 people with heart risk factors, an 8-week plant-based diet lowered body weight but did not supply enough vitamin B12; B12 was not given as a supplement.Does a Plant-Based Diet Stand Out for Its Favorable Composition for Heart Health? Dietary Intake Data from a Randomized …
- In 70 overweight adolescents, an 8-week anti-inflammatory supplement containing green tea extract did not change insulin resistance across the whole group, though it decreased in about 40% of teens.Personalized Cardio-Metabolic Responses to an Anti-Inflammatory Nutrition Intervention in Obese Adolescents: A Randomize…
- In 66 adults with borderline or type 2 diabetes, 2 months of daily green tea extract did not produce clear changes in weight, blood sugar, insulin resistance or inflammation compared with controls.Randomized controlled trial for an effect of green tea consumption on insulin resistance and inflammation markers.
- In 64 adults with type 2 diabetes and heart disease, 200 mcg of chromium daily for 12 weeks lowered body weight, blood sugar, and a blood inflammation marker and a lipid oxidation marker, and raised total antioxidant capacity, compared with placebo.The Influences of Chromium Supplementation on Metabolic Status in Patients with Type 2 Diabetes Mellitus and Coronary He…
- In 63 obese adults with metabolic syndrome, 1000 mcg per day of chromium picolinate for 16 weeks had no significant effect on body weight compared with placebo.Chromium picolinate does not improve key features of metabolic syndrome in obese nondiabetic adults.
- In 62 overweight or obese adults with prediabetes, 4 months of a supplement containing cinnamon, chromium and carnosine lowered fasting blood sugar compared with placebo and increased fat-free mass, but body weight did not change significantly.A Dietary Supplement Containing Cinnamon, Chromium and Carnosine Decreases Fasting Plasma Glucose and Increases Lean Mas…
- In 62 girls aged 6 to 10 with obesity, 400 mg per day of decaffeinated green tea polyphenols for 12 weeks lowered body fat percentage more than placebo, with no side effects reported.Effect of Decaffeinated Green Tea Polyphenols on Body Fat and Precocious Puberty in Obese Girls: A Randomized Controlled…
- In 60 moderately obese adults over 8 weeks, a combination of hydroxycitric acid, 4 mg niacin-bound chromium and Gymnema extract lowered body weight and body mass index by 5 to 6 percent, more than placebo, though chromium's share of this effect was not separated out.Effects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium a…
- In 60 overweight adults, a drink with 250 mcg chromium picolinate plus amino acids, taken with a carbohydrate meal, lowered the blood sugar rise after eating compared with placebo; weight was not measured.A novel nutritional supplement containing amino acids and chromium decreases postprandial glucose response in a randomiz…
- In 60 adults with borderline high blood sugar, a daily green tea extract powder for 2 months lowered HbA1c but did not change body weight or BMI.Randomized controlled trial for an effect of green tea-extract powder supplementation on glucose abnormalities.
- In 60 overweight postmenopausal women taking 843 mg EGCG daily for 11 to 12 months, satiety and appetite hormones did not differ from placebo, and insulin responses after a meal varied by genotype.Green tea extract and catechol-O-methyltransferase genotype modify the post-prandial serum insulin response in a randomi…
- In 60 healthy Japanese adults, a green tea and citrus polyphenol combination with 146 mg EGCG daily for 12 weeks prevented weight gain and lowered BMI compared with placebo.The combined effect of green tea and α-glucosyl hesperidin in preventing obesity: a randomized placebo-controlled clinic…
- In 59 college students in a 12-week weight training program, 200 mcg per day of chromium picolinate had no significant effect on body weight in men, while women taking it gained more weight than placebo.Effects of chromium picolinate on beginning weight training students.
- In 58 men and women, 12 weeks of green tea capsules (more than 560 mg EGCG daily) did not change gut bacteria compared with placebo.Long-Term Green Tea Supplementation Does Not Change the Human Gut Microbiota.
- In 57 overweight adults over 8 weeks, a lifestyle program with dietary advice and supplements including chromium, fibre and probiotics produced greater weight and body fat loss than placebo, though chromium's share of the effect cannot be separated out.A multifaceted lifestyle program for weight loss in overweight adults: evidence from a randomised clinical trial.
- In 56 adults with type 2 diabetes, 90 days of 50 or 200 mcg chromium nicotinate did not improve blood sugar control, insulin resistance, waist size or body composition compared with placebo.Effect of chromium supplementation on the glucose homeostasis and anthropometry of type 2 diabetic patients: Double blin…
- In 55 overweight or obese adults, 12 weeks of a multi-ingredient supplement containing 500 mg green tea extract lowered body weight and fat mass more than placebo, though the green tea effect cannot be separated from the other ingredients.Novel Multi-Ingredient Supplement Facilitates Weight Loss and Improves Body Composition in Overweight and Obese Individu…
- In 54 overweight women with polycystic ovary syndrome, 200 mcg of chromium picolinate plus 1000 mg of carnitine daily for 12 weeks produced greater weight loss, better blood sugar and insulin resistance, and improved cholesterol than placebo.Effects of Chromium and Carnitine Co-supplementation on Body Weight and Metabolic Profiles in Overweight and Obese Women…
- In 53 healthy adults, 4 weeks of an unsupplemented vegan diet lowered vitamin B12 status markers compared with a meat-rich diet, and body weight stayed stable in both groups.Vitamin B12 Status Upon Short-Term Intervention with a Vegan Diet-A Randomized Controlled Trial in Healthy Participants.
- In 51 people with multiple sclerosis over about 4 months, 800 mg daily of the green tea compound EGCG with coconut oil reduced waist-to-hip ratio and fat mass and increased muscle percentage compared with a control group that did not take it.Possible Reduction of Cardiac Risk after Supplementation with Epigallocatechin Gallate and Increase of Ketone Bodies in …
- In 51 adults with multiple sclerosis, 800 mg per day of green tea catechin plus coconut oil for 4 months significantly reduced body fat percentage and an inflammatory marker compared with placebo.Possible Role of Butyrylcholinesterase in Fat Loss and Decreases in Inflammatory Levels in Patients with Multiple Sclero…
- In 46 obese adults with poorly controlled insulin-treated type 2 diabetes, chromium picolinate at 500 or 1,000 mcg daily for 6 months did not lower blood sugar beyond placebo and did not change body mass index.Chromium treatment has no effect in patients with poorly controlled, insulin-treated type 2 diabetes in an obese Western…
- In 46 adults with fatty liver disease, 400 mcg chromium picolinate daily for 12 weeks produced greater reductions in body weight and body fat than placebo, along with improved antioxidant and oxidative stress markers.Chromium picolinate balances the metabolic and clinical markers in nonalcoholic fatty liver disease: a randomized, doubl…
- In overweight middle-aged men, 500 mg per day of green tea extract taken with an 8-week endurance training program lowered body weight, body mass index, and body fat more than training with placebo, and reduced inflammatory markers more as well.Effects of green tea extract supplementation and endurance training on irisin, pro-inflammatory cytokines, and adiponect…
- In 44 moderately obese women doing a 12-week exercise program, 400 mcg per day of chromium picolinate did not significantly change body composition or resting metabolic rate compared with placebo.Effect of chromium supplementation and exercise on body composition, resting metabolic rate and selected biochemical par…
- In 43 diabetic men taking each supplement for four months, chromium trichloride and chromium yeast did not change fasting blood sugar or blood fats compared with placebo.Effects of chromium and yeast supplements on carbohydrate and lipid metabolism in diabetic men.
- In 42 overweight women with carbohydrate cravings, 1000 mg of chromium picolinate for 8 weeks reduced food intake, hunger and fat cravings compared with placebo, but body weight change was not statistically significant.Effects of chromium picolinate on food intake and satiety.
- In 40 overweight adults on a calorie-restricted diet, a blend containing chromium nicotinate (HUM5007) raised resting metabolic rate by about 3.4 percent compared with placebo over three 7-day periods, though chromium's individual contribution was not isolated.HUM5007, a novel combination of thermogenic compounds, and 3-acetyl-7-oxo-dehydroepiandrosterone: each increases the res…
- In college football players during spring training, 200 mcg chromium picolinate daily for 9 weeks did not change body composition or strength compared with placebo.Effects of chromium picolinate supplementation on body composition, strength, and urinary chromium loss in football play…
- In 38 overweight postmenopausal women walking three times weekly, 12 weeks of 150 mg EGCG twice daily reduced abdominal fat about as much as placebo, though it lowered resting heart rate and glucose in some women.Can EGCG reduce abdominal fat in obese subjects?
- In 37 adults with type 2 diabetes taking a med drug, 1000 mcg of chromium picolinate daily for six months limited weight gain and visceral fat gain and lowered HbA1c compared with placebo.Chromium picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type …
- In 37 adults with overweight or obesity, 12 weeks of an EGCG and resveratrol supplement (282 mg plus 80 mg daily) did not change gut microbiota overall, and changes in whole-body fat burning were not linked to gut microbes. Muscle mitochondrial function improvements were linked to baseline gut bacteria in men only.Examination of sex-specific interactions between gut microbiota and host metabolism after 12-week combined polyphenol su…
- In 36 obese adults over 26 weeks after a very-low-calorie diet, chromium picolinate at 200 mcg daily did not change overall weight loss compared with other groups, though it preserved lean body mass better than the other groups.[Effect of chromium yeast and chromium picolinate on body composition of obese, non-diabetic patients during and after a…
- In 35 overweight women on a calorie-restricted diet with exercise for 12 weeks, chromium picolinate plus conjugated linoleic acid did not improve weight or body fat loss compared with placebo.Chromium picolinate and conjugated linoleic acid do not synergistically influence diet- and exercise-induced changes in …
- In 35 obese adults with metabolic syndrome, drinking green tea or taking green tea extract for 8 weeks did not change weight-related metabolic markers or inflammation markers compared with no treatment.Green tea minimally affects biomarkers of inflammation in obese subjects with metabolic syndrome.
- In 33 obese women regaining weight after a very low calorie diet, 200 mcg chromium picolinate daily for 16 months did not prevent weight regain compared with control; the study did not include men.The effectiveness of long-term supplementation of carbohydrate, chromium, fibre and caffeine on weight maintenance.
- In 32 adults with metabolic syndrome, 24 weeks of 600 mcg chromium with magnesium and zinc did not change metabolic risk factors compared with placebo, but inflammation marker C-reactive protein decreased.Effects of zinc, magnesium, and chromium supplementation on cardiometabolic risk in adults with metabolic syndrome: A do…
- In 31 men, 1 or 7 days of green tea extract raised blood fat release during exercise but did not change whole-body fat burning during moderate exercise compared with placebo.No effect of 1 or 7 d of green tea extract ingestion on fat oxidation during exercise.
- In 30 adults with type 2 diabetes, eating chromium-enriched whole wheat bread daily for 12 weeks led to a significant reduction in body weight and blood pressure compared with plain whole wheat bread, alongside better blood sugar control.Controlling type-2 diabetes by inclusion of Cr-enriched yeast bread in the daily dietary pattern: a randomized clinical …
- In 30 overweight women doing an 8-week endurance program, 500 mg of green tea extract a day produced larger drops in weight and body fat than exercise plus placebo and lowered a marker of inflammation more.Does green tea extract enhance the anti-inflammatory effects of exercise on fat loss?
- In 28 overweight or mildly obese post-menopausal women, 60 days of green tea leaf extract, compared with placebo, improved fat burning, resting energy use, insulin, waist size and an inflammation marker.A 60-Day Green Tea Extract Supplementation Counteracts the Dysfunction of Adipose Tissue in Overweight Post-Menopausal a…
- In 27 overweight or obese women over 10 weeks, a daily caffeine and green tea catechin drink combined with exercise improved muscle mass, peak oxygen use, strength and total cholesterol more than placebo, while the drink without exercise showed fewer clear benefits.Physiological effects of caffeine, epigallocatechin-3-gallate, and exercise in overweight and obese women.
- In 27 overweight, regularly active adults, 400 mg per day of decaffeinated green tea extract for 8 weeks did not change body composition compared with placebo, although a version with added quercetin and alpha-lipoic acid improved fat burning during exercise.The Impact of Decaffeinated Green Tea Extract on Fat Oxidation, Body Composition and Cardio-Metabolic Health in Overweig…
- In 25 overweight children aged 9 to 12, 6 weeks of 400 mcg chromium chloride alongside lifestyle changes improved insulin sensitivity and body composition compared with placebo, including more lean mass and less body fat, but did not change BMI.Effects of short-term chromium supplementation on insulin sensitivity and body composition in overweight children: rando…
- In 25 overweight or obese adults, 12 weeks of a green tea catechin and resveratrol supplement did not change fat cell size compared with placebo, though it lowered activity of genes linked to oxidative stress and inflammation in fat tissue.The effects of polyphenol supplementation on adipose tissue morphology and gene expression in overweight and obese human…
- In 24 overweight adults with binge eating disorder, 6 months of chromium picolinate significantly lowered fasting blood sugar compared with placebo, with a larger effect at the higher dose, while weight loss was not statistically significant.A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and…
- In a pilot trial of 24 overweight adults with binge-eating disorder, 600 mcg chromium picolinate daily for 6 months improved blood sugar control compared with placebo, but the 1000 mcg dose did not; weight was not reported as an outcome.A Double-Blind, Randomized Pilot Trial of Chromium Picolinate for Overweight Individuals with Binge-Eating Disorder: Eff…
- In 23 healthy young men, a single day of green tea extract capsules (366 mg EGCG total) raised fat burning during moderate exercise by about 17% compared with placebo and improved insulin sensitivity.Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans.
- In 20 overweight African-American women on a modest diet and exercise plan, 600 mcg of niacin-bound chromium daily for 2 months gave mixed results: one group lost more fat than placebo, while the other group lost more fat on placebo, with no change in blood chemistry.Effects of niacin-bound chromium supplementation on body composition in overweight African-American women.
- In 20 college wrestlers over 14 weeks, 200 mcg per day of chromium picolinate added to training did not significantly change body composition compared with placebo or training alone.Chromium picolinate effects on body composition and muscular performance in wrestlers.
- In 19 healthy, non-obese adults aged 63 to 77, 8 weeks of 1000 mcg chromium picolinate daily did not change serum lipids, insulin sensitivity or body composition compared with placebo.Effects of chromium picolinate supplementation on insulin sensitivity, serum lipids, and body composition in healthy, no…
- In 19 healthy active men, 28 days of decaffeinated green tea extract did not increase fat burning during moderate exercise compared with placebo, at 1, 7, or 28 days.Variable duration of decaffeinated green tea extract ingestion on exercise metabolism.
- In 18 men aged 56 to 69, 924 mcg chromium picolinate daily for 12 weeks of resistance training did not add to gains in muscle size, strength, or lean mass compared with placebo.Effects of resistance training and chromium picolinate on body composition and skeletal muscle in older men.
- In 17 sedentary women aged 54 to 71 who did 12 weeks of resistance training, 924 mcg a day of chromium picolinate did not change body fat, lean mass, or muscle fiber size or add strength gains compared with placebo.Effects of resistive training and chromium picolinate on body composition and skeletal muscle size in older women.
- In 16 untrained men doing a 12-week resistance training program, 200 mcg chromium daily did not reduce body fat or change body weight more than placebo.Effects of chromium and resistive training on muscle strength and body composition.
- In 16 adults, three 135 mg green tea capsules a day for 48 hours did not raise resting calorie burn or calorie burn after a meal compared with placebo.Influence of short-term consumption of the caffeine-free, epigallocatechin-3-gallate supplement, Teavigo, on resting met…
- In 15 women softball athletes doing 6 weeks of resistance training, 500 mcg of chromium picolinate daily did not produce significant changes in strength or body composition compared with placebo, although urinary chromium rose.The effect of chromium picolinate on muscular strength and body composition in women athletes.
- In 13 women, matcha green tea drinks taken over about a day before a 30-minute brisk walk increased fat burning during the walk compared with control.Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females.
- In 12 healthy men who trained for 10 weeks, 572.8 mg daily of tea catechins increased the share of fat burned during exercise compared with training plus placebo.Effect of endurance training supplemented with green tea extract on substrate metabolism during exercise in humans.
- In 10 overweight men, 300 mg of EGCG a day for 3 days increased fat burning after a meal, similar to 200 mg of caffeine, while 600 mg of EGCG did not have this effect.Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study.
- In 8 healthy young men exposed to mild cold for 3 hours, a single dose of green tea extract (1600 mg catechin plus 600 mg caffeine) reduced shivering and raised total energy burned compared with placebo.Effects of green tea extracts on non-shivering thermogenesis during mild cold exposure in young men.
- In a pilot study of 6 overweight men, 300 mg of EGCG a day for 2 days did not change resting calorie burn but lowered the breathing ratio after a meal, suggesting more fat burning.The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study.
- In adults with type 2 diabetes taking oral medicines, 6 months of 400 mcg chromium yeast daily did not change A1C, lipids, BMI, blood pressure, body fat or insulin resistance compared with placebo.Chromium treatment has no effect in patients with type 2 diabetes in a Western population: a randomized, double-blind, p…
- In overweight and obese men taking 530 mg of decaffeinated green tea extract twice daily for 6 weeks, body weight fell by about 0.6 kg while it rose by about 0.5 kg on placebo.Health effects of green tea catechins in overweight and obese men: a randomised controlled cross-over trial.
- In obese adults, EGCG for 8 weeks lowered fasting triglycerides and blood pressure but did not reduce body weight, body mass index, waist, hip or body fat compared with baseline.Epigallocatechin gallate decreases plasma triglyceride, blood pressure, and serum kisspeptin in obese human subjects.
- In 95 Navy personnel who exercised for 16 weeks, 400 mcg of chromium picolinate daily did not reduce body fat or body weight more than placebo.Effects of chromium picolinate on body composition.
- In 45 elderly adults with metabolic syndrome, drinking three cups of green tea a day for 60 days led to a small weight loss and reduced waist size, while the group without intervention did not change.Effect of green tea (Camellia sinensis) consumption on the components of metabolic syndrome in elderly.
- In 35 obese adults with metabolic syndrome, green tea extract capsules or 4 cups of green tea daily for 8 weeks lowered body weight and body mass index compared with a water-drinking control group, and green tea beverage also reduced lipid peroxidation.Green tea supplementation affects body weight, lipids, and lipid peroxidation in obese subjects with metabolic syndrome.
- In 8 young male students, 8 weeks of 500 mg daily green tea extract increased fat burning after exercise compared with placebo, but did not further improve muscle glycogen refilling.Effect of green tea extract supplementation on glycogen replenishment in exercised human skeletal muscle.
- In 12 adults with type 2 diabetes, 40 days of chromium-formulated honey did not improve blood sugar control compared with control honey, but weight fell by about 2.2 kg and total and LDL cholesterol dropped.The effect of a cinnamon-, chromium- and magnesium-formulated honey on glycaemic control, weight loss and lipid paramete…
- In 8 obese adults with metabolic syndrome, three months of daily green tea extract bread reduced how much dietary fat was absorbed, with no change in body weight or body fat, and there was no placebo group.Green tea influences intestinal assimilation of lipids in humans: a pilot study.
- In a 12-week open pilot of 6 obese Japanese adults, daily kosen-cha green tea beverage reduced body weight, waist size, and triglycerides, with no significant side effects.Kosen-cha, a Polymerized Catechin-Rich Green Tea, as a Potential Functional Beverage for the Reduction of Body Weight an…
- In an open study of moderately obese patients, a standardized green tea extract taken for 3 months reduced body weight by 4.6% and waist circumference by 4.48%.Recent findings of green tea extract AR25 (Exolise) and its activity for the treatment of obesity.
- In 2797 pregnant women, a higher pre-pregnancy body weight was linked to lower vitamin B12 levels and more inflammation; no supplement was tested.Impact of Pre-Pregnancy BMI on B Vitamin and Inflammatory Status in Early Pregnancy: An Observational Cohort Study.
- In a study of 1945 Colombian children aged 5 to 12, boys with marginal or low vitamin B12 had lower standing long jump scores, and children who were overweight or obese ran slower than normal-weight children; this was not a supplement trial.Micronutrient and anthropometric status indicators are associated with physical fitness in Colombian schoolchildren.
- In a 2010 survey of 1530 women of reproductive age in Vietnam, body weight category was not linked to vitamin B12 deficiency, which was found in 15% of overweight or obese women; this study covered women only, not men.Intra-individual double burden of overweight and micronutrient deficiencies among Vietnamese women.
- In 237 children and 524 parents from Central America and Mexico, higher vitamin B12 was linked to a lower metabolic risk score in children but to more metabolic syndrome in adults; no supplement was given.B-vitamins and metabolic syndrome in Mesoamerican children and their adult parents.
- In 537 patients after sleeve gastrectomy, low blood vitamin B12 fell from 30.3 percent before surgery to 16.4 percent at 5 years, while patients were given multivitamins and weight loss was not tied to vitamin B12.Long-term nutritional impact of sleeve gastrectomy.
- Among 477 male bus drivers and field officers with COVID-19 in Istanbul, body mass index and vitamin B12 values differed between those who recovered at home and those treated in hospital, but the abstract does not give the direction of the vitamin B12 difference and this was not a weight management study.Clinical characteristics of bus drivers and field officers infected with COVID-19: A cross-sectional study from Istanbul…
- A survey of 334 Mongolian adults found that vitamin B12 intake from food was rarely inadequate, and overweight was common, but the study did not test vitamin B12 for weight management.Diet and Nutrition Status of Mongolian Adults.
- Among hypertensive adults, those who were overweight or obese had lower vitamin B12 and folic acid levels and higher homocysteine than those of normal weight; this was a cross-sectional comparison and did not test supplements.Plasma homocysteine in obese, overweight and normal weight hypertensives and normotensives.
- In 100 elderly residents of private care homes in Tehran (37 men and 63 women), vitamin B12 intake was low, and almost half were underweight for their age and sex; no supplement was tested.Food intake and Body Mass Index in the privately institutionalized elderly in Tehran.
- In 92 young Saudi women, vitamin B12 status was linked to gut bacteria patterns, which differed between those with obesity and those of normal weight; no supplement was given and the study did not include men.Vitamin B12 Status and Gut Microbiota among Saudi Females with Obesity.
- In 86 centenarians, higher blood vitamin B12 was linked to higher electrocardiogram voltage, but vitamin B12 was not given and body weight was not a study outcome.ECG low QRS voltage and wide QRS complex predictive of centenarian 360-day mortality.
- In a retrospective review of 84 children and teenagers with phenylketonuria, vitamin B12 was often elevated, and it was not clearly tied to overweight; no vitamin B12 supplement was given.Nutritional and metabolic parameters of children and adolescents with phenylketonuria.
- In a cross-sectional study of 80 children and teenagers with phenylketonuria, high blood levels of vitamin B12 were found in some patients, and weight was not linked to vitamin B12 levels; no vitamin B12 supplement was given.Growth and Nutritional Status of Phenylketonuric Children and Adolescents.
- In 79 pregnant women, blood vitamin B12 did not differ between those with and without gestational diabetes, though lower vitamin B12 went with higher fasting glucose and worse fats in the blood.Serum homocysteine and vitamin B12 levels in women with gestational diabetes mellitus.
- In 70 patients after weight-loss surgery, vitamin B12 levels fell in those who lost at least half of their excess weight, and the authors suggest nutritional supplements may be needed; no supplement was tested.Skin manifestations after bariatric surgery.
- In 59 adults, those with depression had lower blood vitamin B12 and higher waist measurements than controls, but no vitamin B12 supplement was tested.Evaluation of Nutritional Status of Patients with Depression.
- In a cross-sectional study of obese women, lower vitamin B12 levels were linked to higher BMI, and obese women were more likely to be B12 deficient (37.6% versus 24.7% in non-obese women); this shows an association, not a supplement effect.Evaluation of serum Vitamin B12 level and related nutritional status among apparently healthy obese female individuals.
- In a retrospective real-world study of 94 people, mostly women, weekly compounded a med with cyanocobalamin (vitamin B12) produced an average weight loss of 4.11 kg (4.57%) over 3 months, with fat mass falling and lean mass rising as a share of total weight; the study had no control group and did not test vitamin B12 on its own.Read the study on PubMed (39776038) →
- In 41 patients after gastric bypass for obesity, most achieved adequate weight loss, but many developed vitamin B12 deficiency; those with milder deficiency responded to 50 micrograms of oral vitamin B12, while severely deficient patients did not.Late effects of gastric bypass for obesity.
- In 32 healthy women, a single serving of white tea raised resting energy expenditure by about 8.7% over 180 minutes, though blood pressure and heart rate did not change.Acute change in resting energy expenditure and vital signs in response to white tea consumption in females: a pilot stud…
- In a retrospective series of 30 mostly female patients after single anastomosis sleeve ileal bypass surgery, mean body mass index fell from 45.6 to 25.8 over 12 months, but 6.6% had vitamin B12 deficiency and malnutrition was common.The Alarming Rate of Malnutrition after Single Anastomosis Sleeve Ileal Bypass. A single Centre Experience.
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Biohacker Summary
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0 of 10 biohackers on our panel recommend it
Green tea is the main ingredient, and most of the panel uses it or speaks well of it, though a few stay neutral. People take it mainly for fat loss, calorie burning, focus and calm energy, and some drink it as tea while others take a couple of capsules in the morning. One panelist rotates it with coffee, and two suggest pairing it with lemon, with one saying citrus keeps far more of its catechins intact through digestion. One panelist warns that very high doses of green tea extract could harm the liver, and that it can deplete folic acid and may not suit pregnancy unless taken with folic acid; another notes it contains oxalates, and one says it did not extend lifespan in animal studies. Only one panelist spoke about chromium, calling it a secondary ingredient in blood sugar products, and vitamin B12 is a smaller ingredient in this product that many on the panel back for mood, nerves and brain function, with a preference for the methylcobalamin form.
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Siim Land · Green Tea · recommends
- States that green tea is very effective for visceral fat loss due to its polyphenol content.
- Personally drinks 2 cups of green tea a day and made it one of the small changes while reducing his visceral fat.
- Mentions that green tea's EGCG has stimulated autophagy in cultured liver cells and mouse experiments by increasing AMPK.
- Consumed more polyphenol-rich foods, including green tea, to reduce visceral fat.
- Mentions that he drank green tea, which targets visceral fat, as one of the things he did to reduce visceral fat.
- Drinks 1-3 cups of green tea a day, noting that there are multiple lines of evidence suggesting it improves various health markers and may have longevity benefits.
- States that green tea is one of the healthiest beverages in the world, improving cardiovascular disease risk factors, heart health, metabolic health markers, targeting all hallmarks of aging, reducing visceral fat, and being associated with lower mortality.
- When dropping his visceral fat, Siim Land drank around one to three cups of green tea per day, usually in the morning and before exercise, and believes it contributed to visceral fat loss.
- Drank 2–3 cups of green tea per day to reduce visceral fat.
- Reduced visceral fat by adding 2 cups of green tea per day.
- Recommends chromium as a mineral that can lead to better body composition.
- Would take chromium for pre-diabetes.
- States that chromium, a mineral, helps with blood sugar.
- Created Microvitamin, a supplement that bundled all the supplements he was taking, to help fund his a med trial.
Thomas DeLauer · Green Tea · uses
- Now rotates green tea with coffee, having green tea for two days, then coffee for two days, to maintain energy and benefit from different antioxidant profiles. He previously focused too much on green tea and neglected coffee.
- Combines MCT oil with matcha green tea in a cognitive cocktail, finding that green tea provides more mental benefits than coffee for focus and calm energy.
- Recommends Vitamin B12 for mental health and mood, explaining its role in myelination and neurotransmitter production. They specifically recommend a liposomal and micellar form of methylcobalamin B12 for better absorption and to avoid toxicity.
- Explains that green tea's catechin benefits often diminish in the intestines, with less than 20% surviving digestion, but adding citrus can reclaim these benefits by about 5x.
- Recommends adding citrus, specifically lemon, to green tea to reclaim the benefits of catechins, as it can leave 80% of them intact.
- Recommends sipping green tea while walking fasted in the morning to help extend the fat oxidation window.
- Recommends one to three small cups of green tea, ideally in the morning, as consistent consumption over two to three weeks increases BDNF due to EGCG.
- Recommends switching to a good quality green tea first thing in the morning because it is lower in caffeine and contains theanine, which has a cortisol-blunting effect, balancing out the stimulation.
- Recommends green tea, mentioning its EGCG content.
- Would want green tea for its EGCG, which is a good antioxidant, especially for managing stress.
- Suggests chromium as a bonus add-on for insulin resistance, noting that it directly activates GLUT4 transporters, increasing their production independently of insulin, which is valuable for insulin-resistant tissue.
- Recommends green tea as an alternative to pre-workouts, highlighting caffeine as the key ingredient.
- Mentions that a single serving of sardines provides vitamin B12 at something like three to four times the daily needs.
- Recommends taking methylcobalamin as a methylated form of B vitamin for mitochondrial function.
Dr. Eric Berg · Green Tea · neutral
- Suggests pairing green tea with lemon for better absorption.
- Recommends taking the natural form of vitamin B12, methylcobalamin, to support nerve regeneration, myelin production, and nerve growth factors.
- Notes that Vitamin B12 is intimately involved in the nervous system and may be behind sciatica and carpal tunnel syndrome.
- Recommends taking vitamin B12 if on a med.
- Suggests incorporating anti-cancer foods like green tea to help prevent pancreatic cancer.
- Briefly mentions Vitamin B12 in relation to neuropathy.
- Recommends replacing coffee with green tea.
- States that vertical ridges on nails could mean a vitamin B12 deficiency, and slightly brown or grey nails, especially for vegans, could indicate low B12. Completely white nails with a pink strip across the top could also be low B12.
- Recommends incorporating vitamin B12 foods into the diet, especially for those who don't regularly consume animal products, to prevent irreversible damage to the nervous system.
- Mentions green tea as an ingredient that can bring something different to the table for liver health.
- Dr. Berg mentions that fermented dairy contains vital nutrients, including vitamin B12.
- A vitamin B12 deficiency can cause irreversible damage to your nervous system, so it's important to prioritize acidifying your stomach as you age.
- Recommends replacing coffee with green tea as a step towards improving energy levels and brain functioning.
- States that Vitamin B12 is crucial for health and many people are deficient without realizing it.
Ben Greenfield · Chromium · neutral
- Mentions chromium as a secondary ingredient in blood sugar control products, along with vanadium and bittermelon extract.
- Drinks green tea in the morning as part of her quiet time.
- Recommends getting vitamin B12 tested and supplementing if deficient, as B12 deficiency can cause damage to the myelin coating around nerves, including cochlear nerves, and improve tinnitus severity scores.
- States that Nuchido Time Plus includes green tea extract for its high level of EGCG, which inhibits the methylating enzyme NNMT, ensuring nicotinamide is recycled rather than excreted.
- Suggests that one could do a carnivore diet and still have a cup of green tea in the morning to introduce hormetic stressors.
- Recommends green tea as part of a morning fat loss strategy to increase fatty acid oxidation when consumed in a fasted state.
- States that healing leaves taste like black tea or green tea.
- Includes green tea extract in their Lumat blue product along with methylene blue, phycocyanin, riboflavin, lutein, and quercetin.
- Julie Gibson Clark drinks green tea in the morning as part of her quiet time.
- He recommends Vitamin B12, especially for kids on a vegan or vegetarian diet, as it is essential for nervous system development.
- Ben Greenfield uses Pique tea, a powdered tea that is very useful when traveling, noting its cold extraction technology preserves phytonutrients and makes them more bioavailable, and it is triple toxin screened for purity.
- Ben Greenfield asks if the Chromax tablet, which contains chromium picolinate, is designed to help with insulin sensitivity.
- Mentions that blood testing for an energy crisis would include nutritional things like a vitamin B12 level.
- Ben Greenfield consumes vitamin B12 as part of the Update Energy Drink.
Dr. Mark Hyman · Green Tea · neutral
- Mentions that EGCG from green tea activates thermogenesis, contributing to calorie burning.
- States he was using green tea to stimulate the NRF2 pathway and open up detox.
- States that vitamin B12 is a nutritional deficiency that impacts mental health.
- Recommends vitamin B12 with vitamin B6 and folate as supplements with strong evidence for PMS.
- Mentions that repletion of vitamin B12 can help safely withdraw someone from meds and that simple vitamin B12 deficiencies are important to address in a depression workup.
- Mentions that green tea has super beneficial effects on Akkermansia muciniphila, a keystone species that protects the gut lining, prevents leaky gut, reduces inflammation, and helps metabolic health.
- Lists Vitamin B12 as important for nerve health and energy.
- Lists green tea extract as a phytochemical that helps mitochondrial function.
- Was given green tea as part of a program to rehab his gut and rebuild bacteria.
- Mentions vitamin B12 as a core nutrient required for methylation, noting that deficiencies can lead to various health issues.
- Mentions green tea extract as another NRF2 activator.
- Recommends supplementing with Vitamin B12 for hair follicle health and growth, especially for vegans, as many people are deficient.
- Recommends checking vitamin B12 levels as a first step before taking any supplements.
- Warns that meds (meds) block the absorption of vitamin B12, which requires stomach acid to be absorbed. Long-term B12 deficiency can lead to depression, neurological problems, and dementia.
Andrew Huberman · Green Tea · uses
- Drinks green tea and believes it has very positive cognitive benefits in terms of focus.
- Uses Athletic Greens AG1 in the morning for gut health.
- States that a deficiency in vitamin B12 can be terrible and lead to chronic fatigue-like syndromes, as many parts of mitochondria require B vitamins.
- Recommends taking methyl B12 as part of methylated B vitamins to lower homocysteine levels and reduce cardiovascular risk.
- Takes a couple of green tea capsules in the morning.
- Has been taking AG1 for over 10 years, once and often twice every day, to ensure he gets all necessary vitamins, minerals, probiotics, and adaptogens, considering it a nutritional insurance policy.
- Includes green tea in his diet because its EGCG compound has been shown to stimulate GLP-1.
- Has been taking AG1 since 2012 to ensure he gets enough vitamins, minerals, Prebiotic fiber, and other nutrients typically found in fruits and vegetables, providing nutritional insurance.
- Andrew Huberman started drinking AG1 in 2012 and still drinks it once or twice a day because it provides all his foundational nutritional needs, ensuring proper amounts of vitamins, minerals, probiotics, and fiber for optimal mental health, physical health, and performance.
- Says he takes Athletic Greens AG1 every morning to cover his foundational nutritional needs.
- Has been taking Athletic Greens, now called AG1, since 2012, once or twice a day, for the probiotics it provides for gut health.
- Mentions green tea extract as one of many herbal compounds that people claim can increase hair growth, but notes a lack of robust clinical studies.
- Has been taking Athletic Greens since 2012 and still takes it once or twice a day for probiotics and gut health.
- Recommends the consumption of B12 and other B vitamins, especially folate, as it has been shown to partially decrease cancer risk in people who ingest alcohol, though it does not completely offset it.
Dave Asprey · Green Tea · warns
- Warns that very high doses of EGCG or green tea extract could cause harm to the liver.
- States that Vitamin B12 is extremely important for every kind of brain function and recommends ensuring B12 levels are optimal, around 500, not just barely above normal.
- Mentions green tea as a source of EGCG but notes it also contains oxalates.
- Warns that green tea depletes folic acid and may not be advisable during pregnancy, or at least should be taken with folic acid.
- Mentions that green tea contains oxalate, though it is lower than black tea and matcha.
- Recommends taking vitamin B12 if one has a deficiency.
- Warns that green tea is full of oxalate, which clogs kidneys and is a major cause of kidney stones, and also blocks the ability to use folic acid or folate.
- Notes that green tea contains L-Theanine, but a standard cup only has 20 to 30 mg, which is not enough to feel its true effects.
- Warns that drinking green tea will not lower SHBG, only a pill of EGCG, a rare extract of green tea, will.
- Combines green tea with puer tea and blends it with Kerrygold and a small amount of coconut oil or caprylic acid to magnify the effects of the tea, especially when traveling.
- Mentions chromium as something one might take after getting off an airplane, in a hypothetical future scenario where devices are proactive.
- Mentions that green tea extract EGCG will lower SHBG to a certain extent.
- Mentions a polyphenol product from Pendulum, specifically designed as a booster for the Akkermansia strain, containing extracts from pomegranates, green tea, and grape seeds.
- Suggests trying chromium for controlling blood sugar.
Bryan Johnson · Green Tea · uses
- Takes Athletic Greens AG1 in the morning for gut health.
- States that Blueprint essential capsules and soft gels are packed with key vitamins and minerals needed for strong bone health.
Peter Attia · Green Tea · neutral
- Explains that green tea extract was tested due to popular reputation and traditional medicine claims, but it did not extend the lifespan of animals in their studies.
- Notes that deficiencies in certain vitamins and minerals, such as B12, can be a cause of hair loss in women.
- Explains that when a person is not responding to traditional B vitamins, they will step it up and give them methylcobalamin B12.
- Notes that Ryan Lochte was suspended for a doping rule violation after a social media post showed him taking vitamin B12 in an illegal way, by IV infusion.
Dr. Rhonda Patrick · Green Tea · neutral
- Dr. Patrick mentions that catechins and polyphenols are found in things like green tea, dark chocolate, turmeric, blueberries, and other purple pigmented fruits and vegetables, as well as red wine.
- Warns that Vitamin B12 enhances light's melatonin-suppressing effects and should be avoided too close to bedtime.
- Notes that a med can cause vitamin B12 deficiency, especially as absorption decreases with age, and suggests a sublingual form or B12 injections for older individuals.
- Discusses the origin of Vitamin B12, suggesting it's a microorganism that propagates in the soil and that animals get it from eating dirt, which is why it's less available in modern, sanitized plant foods.
- Describes a study where female mice fed a diet high in B vitamins, folic acid, and vitamin B12 three weeks before pregnancy had offspring that no longer had yellow fur and were not predisposed to obesity and cancer.
- Notes that catechins in green tea have antioxidant, anti-inflammatory, and anticarcinogenic properties, and their bioavailability can be increased by adding vitamin C.
- Notes that a "green" calorie-restricted Mediterranean diet was enriched with polyphenols from green tea and mankai, and greater intake of polyphenol-rich foods like mankai and green tea further enhanced benefits for brain health.
- Mentions plant polyphenols found in green tea as beneficial hormetic stressors that activate the body's stress response mechanisms.
- Notes that green tea, containing EGCG, activates FOXO3, which combats cellular aging.
- Dr. Rhonda Patrick explores vitamin B12 and autism risk.
- She takes methyl B12 as part of her Thorne multivitamin, which helps keep her homocysteine levels below 9 micromoles per liter.
- Describes a study where female mice fed a diet high in B vitamins, folic acid, and vitamin B12 had offspring that silenced a gene predisposing them to obesity and cancer.
- Supplements with vitamin B12, but also notes many of the foods he eats are fortified with it, and his levels are fine.
RAL Summary
Members OnlyTier 4 for Weight and Metabolism for Men
Studies of chromium and green tea extract show small and inconsistent weight effects, and vitamin B12 showed no effect. There are no reviews yet, so the evidence stays at the emerging level.
Take 2 servings a day (2 capsules) to match the dose that worked in the studies.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 63 of the 136 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Metabolic system, Endocrine system
Possible side effects: No major side effects reported.
Supplement Facts
Vitamin B12 500 mcg · Chromium 500 mcg · Greenselect Green Tea Indena Phytosome 150 mg
Supplement Facts
Serving Size 1 Capsule
Amount Per Serving% Daily Value
| Vitamin B12 | 500 mcg | |
| Chromium | 500 mcg | |
| Greenselect Green Tea Indena Phytosome | 150 mg | † |
† Daily Value not established.
Other ingredients: Cellulose Gel, Lecithin, Hypromellose, Magnesium Stearate.
Directions: Adults, take 1 capsule twice daily with water and a meal.
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Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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