Green tea extract (EGCG)

Tier 3 — weak evidence · Weight loss / Antioxidant

Produces only modest weight loss (about 1 to 3 kg) and carries liver risks at high doses. EGCG supplements are the most common herbal cause of liver damage in the US. EFSA flagged doses above 800 mg EGCG per day as potentially hepatotoxic, and even lower doses have caused problems in some individuals. Drinking green tea is far safer than taking concentrated EGCG capsules.

Dose: ≤400 mg EGCG/day with food; EFSA: ≥800 mg/day linked to liver damage; take with a meal to reduce risk