Green tea is one of those rituals many of you have made part of your daily routine, especially during perimenopause and menopause, when we look for natural support for overall wellbeing. But a question comes up more and more often: is drinking a cup of green tea the same as taking an extract in capsules? The answer is no, and understanding the difference will help you choose the option that best fits what you're looking for.
Green tea infusion: tradition and enjoyment
Preparing and drinking green tea is a ritual with centuries of Asian tradition. When you drink it, you enjoy a combination of phytonutrients, natural caffeine and other bioactive compounds released gently during steeping. Among its benefits:
- A pleasant sensory experience, part of a pause in your day.
- A moderate dose of beneficial plant compounds.
- Extra hydration from the water itself.
- A small ritual of self-care.
Green tea extract: targeted concentration
Green tea extracts — in capsules, powder or liquid form — offer the concentrated essence of the Camellia sinensis plant, with higher amounts of its most studied bioactive compound: EGCG (epigallocatechin gallate). Among their advantages:
- High concentration of EGCG and other polyphenols.
- Practical to take, no preparation needed.
- Measurable, consistent dose.
- Ideal for cures or specific periods of support.
It's important to know that very concentrated extracts, taken in excess, can have unwanted effects on liver function. That's why the European Food Safety Authority (EFSA) recommends not exceeding 800 mg of EGCG per day, and always consulting your doctor or pharmacist before starting green tea capsules — especially if you have any liver or kidney condition, are pregnant, breastfeeding, or under 18.
How much do you actually take in practice?
The tigovit green tea complex is taken in a daily dose of two to three capsules, depending on whether you're looking for steady daily support or a more concentrated, time-limited cure. Two capsules a day provide 340 mg of EGCG; three provide 510 mg — in both cases, clearly below the 800 mg/day safety limit set by EFSA.
Five keys to choosing a good green tea extract
- EGCG concentration: a good extract should contain at least 50% EGCG.
- Absorption enhancers: EGCG is poorly absorbed on its own. That's why it's important that it comes paired with vitamin C and piperine (black pepper extract), as is the case in the tigovit green tea complex.
- Quality control: products lab-tested for heavy metals, aluminium and other contaminants, grown on certified plantations.
- Manufacturer transparency: brands that offer traceability of origin, good customer service and a commitment to sustainability.
- Responsible packaging: sustainable materials, ideally with a refill option.
So, which should you choose?
It's not a question of "one being better than the other," but of what you need it for. The infusion offers a relaxing ritual and moderate benefits; the extract offers a concentrated, practical option for targeted support. What matters, in both cases, is the quality of the product and sticking to the recommended doses.
Transparency: We collaborate with TigoGreen and its tigovit line. This content is informational and does not replace the advice of your doctor, gynaecologist or pharmacist.
- EFSA – European Food Safety Authority (2018). Scientific opinion on the safety of green tea catechins. EFSA Journal.
- Lambert JD, Hong J, Kim DH, Mishin VM, Yang CS (2004). Piperine enhances the bioavailability of the tea polyphenol (-)-epigallocatechin-3-gallate in mice. The Journal of Nutrition, 134(8), 1948-1952.