Green Tea & PCOS: A PCOS friendly drink?

PCOS

Aug 26

Green tea is a widely popular drink and there have been ongoing discussions about green tea being a potential natural remedy for managing Polycystic ovarian syndrome (PCOS) (1).

The mixed messages about green tea and its effects on PCOS can be overwhelming. This blog will therefore focus on the relationship between green tea and PCOS, where we’ll delve into what green tea is and explore its numerous benefits for managing PCOS. We’ll also discuss potential side effects, recommend the ideal daily intake and suggest the best types of green tea specifically for those with PCOS. Whether you’re new to green tea or looking to improve your understanding, this guide has you covered.

What is green tea & what does it contain?

Green tea is derived from the plant Camellia sinensis. Unlike other teas, green tea remains unfermented which preserves its natural green colour and retains the highest concentration of antioxidants.

The antioxidant properties are due to the high concentration of polyphenols (beneficial plant compounds which tend to have health benefits) found in green tea, most specifically catechins (2).

Benefits of green tea for PCOS

Insulin Resistance: Green tea is increasingly recognised for its potential benefits in both general health and in managing PCOS (1,3). Green tea can help reduce insulin resistance, a common issue for those with PCOS. Some human studies have observed a significant decrease in insulin resistance and fasting blood sugar levels after the consumption of green tea extract (4,5). However there are only few studies and they are with only a small number of people so larger more well designed research studies are needed before we can be certain of these benefits though it does look promising.
Weight Management: Studies have also found that green tea can aid in weight loss, with women experiencing weight loss, reduced waist circumference and reduced body fat, while taking green tea extract over 6 to 12 weeks (4,5,6). Weight loss varied from 0.8-4.4% (4,6) These findings suggest that while the extent of weight loss may vary, incorporating green tea into your diet could help you manage your weight. Weight loss has also been observed in a rodent study where rats with PCOS were given green tea extract over a 10 day period (7).
Hormone Balance: Two separate studies (4,5) found that taking 500mg tea extract either daily or twice daily for 12 weeks helped lower testosterone levels in obese women with PCOS - compared to those taking a placebo (a fake treatment with no real effect).

Despite these studies showing promising results for green tea and PCOS, it is important to note that not all studies show positive results. For example, one study (8) found that taking green tea extract for 3 months did not result in changes in fasting blood sugar levels, body weight or hormone profiles.

Side effects of green tea

While green tea is known for its health benefits, it can also cause side effects if consumed in large amounts. Its caffeine content may lead to difficulty sleeping, headaches, anxiety, and stomach upset. It's important to enjoy green tea in moderation to avoid these issues.

Additionally, excessive consumption of green tea can interfere with iron absorption, potentially leading to iron deficiency. Therefore it is worth drinking green tea between meals rather than with a meal.

Green tea may interact with medications such as blood thinners and blood pressure tablets, therefore consult your doctor or pharmacist before making any changes.

How much green tea to drink for PCOS

Many studies have looked into the effects of green tea extract on PCOS, rather than green tea as a drink itself. Furthermore, although most studies use roughly 500 mg of green tea extract which is equivalent to an estimated 5 cups of green tea (4,9), the exact amount of green tea from green tea extract can vary depending on the type and brewing methods used at home.Therefore, given the lack of data using green tea as a drink, there is no recommended amount to take when looking for benefits of green tea for PCOS.

As green tea has a lower caffeine content than black tea and coffee, if you're aiming to reduce caffeine intake, green tea serves as a great alternative that still provides a mild caffeine boost. However, if you find yourself sensitive to caffeine it may be worth limiting your intake and having your green tea earlier on in your day.

Ways to Consume green tea for PCOS

Green tea is not just for sipping warm.There is more than one way for you to enjoy your green tea. Have a try at the following:

Iced green tea: Add your brewed green tea to a glass of ice for a cool drink. Enjoy alongside lemon or honey for added flavour.

Green Tea latte: Mix green tea with steamed dairy or plant-based milk.
Green Tea Smoothie or Juice: Blend green tea with your favourite fruit and vegetables to make a smoothie or juice.
Green Tea Dessert: Add green tea powder to your cookie or cake mixes.
Green Tea Popsicle: Freeze brewed green tea for a refreshing and cold ice lolly.

Green Tea Overnight oats: Add a few teaspoons of green tea powder to your overnight oats.
Green Tea Salad dressing: Add brewed green tea to olive oil, lemon juice, vinegar and herbs of your choice for a tasty dressing.

Best green tea for PCOS?

In the world of green tea, there are many different types and varieties available which each offer their own unique flavours. Whilst some green teas may have higher antioxidant contents than the other (1 0 ,11), there isn’t a single type of green tea that stands out as more recommended in PCOS. As a general rule of thumb, opting for 100% green tea ensures you’re getting the purest form available.

Is green tea good for PCOS?

The research exploring the benefits of green tea on PCOS is promising with potential positive effects on insulin resistance, weight management and hormone balance. Despite this, it is important to be wary that most studies so far have been on animals and human studies have been small and are yet to show conclusive results. That being said, green tea can still be a tasty and refreshing drink you may wish to enjoy as a simple and promising approach to supporting management of PCOS symptoms ensuring you take note of listed side effects.

If you want to read posts similar to this, then you can access our previous blogs on PCOS here or if you require individual support and advice with managing your PCOS, then book a free call to speak to a specialist PCOS dietitian.