Green tea is something of a superfood.
Its proven health benefits are varied, and its rise in popularity has seen it added to everything from ice cream to skin care.
Here we explore whether green tea is good for PCOS, and what the evidence really says.
Green tea appears to have a positive influence on several factors affecting PCOS severity.
The main PCOS green tea benefits are listed below.
Just to recap - androgen hyperactivation is strongly involved in the pathology of PCOS.
Namely, overactivation of androgen affects ovulation, facial hair production and acne too.
Androgen hyperactivation appears to be a defining characteristic of PCOS, but it may cause it to happen in the first place as well.
So one of the key PCOS management routes needs to involve the regulation of androgen levels within the body.
Helpfully, green tea shows promise in this domain.
In particular, animal studies looking at green tea extract found that those given regular doses had a significant reduction in testosterone, one of the key androgenic hormones involved in PCOS.
It’s not currently entirely clear how green tea extract reduces androgen production, but one thought is that it reduces insulin levels which in turn helps to regulate androgens.
It also appears that a special component within green tea called catechin epigallocatechin-3-gallate may modulate how much androgen is produced - helping to avoid overproduction.
Insulin is a hormone which helps to guide excess glucose into the cells for storage.
But with PCOS, there is often underlying insulin resistance, leading to excess blood sugar levels and harmful downstream hormonal effects.
In particular insulin resistance can lead to hyperactivation of androgens which can feed into PCOS development or exacerbation.
This is why blood sugar management is another key aspect of PCOS treatment.
Studies looking at diabetic patients discovered that green tea can enhance insulin sensitivity and lower elevated blood glucose levels.
This is relevant for women with PCOS due to the androgen modulating effects.
One study showed green tea was particularly effective at normalizing insulin sensitivity and glucose metabolism in overweight women with PCOS.
Yet another reason why green tea for PCOS is recommended.
The studies on this are still a little inconclusive and more evidence is needed to make a firm conclusion.
But for now it looks as if green tea may increase fat oxidation both at rest and during exercise.
This can be a helpful mechanism for PCOS patients suffering from overweight.
Green tea catechins combined with its caffeine content may increase your resting metabolic rate.
This means that more energy is used when you are in a non exercise state.
This helps to reduce excess weight and increase calorie consumption.
Whilst body weight issues are often thought to be an aesthetic concern, being overweight can also contribute to reproductive disorders such as PCOS.
In particular carrying excess weight can promote inflammation and androgen excess which can further exacerbate symptoms.
But it's not always the case that being overweight has caused PCOS as sometimes pre existing metabolic issues associated with PCOS can worsen weight management and make maintaining a healthy body composition hard.
One study had some interesting results for green tea. It showed that green tea actually increased the levels of leptin - a satiety hormone.
This means that women were less likely to overeat and gain weight.
Menstrual irregularity is common with PCOS.
Green tea has been shown to mitigate this effect.
Studies have shown that women who regularly consume green tea appear to have less risk of dysmenorrhea than those who do not consume it.
This may be due to green tea’s hormone regulating properties, reductions in excess androgens or improved insulin levels.
One of the major concerns for women with PCOS can be the risk of infertility.
Luckily there are many treatment strategies that can make conception more likely.
And one of these is to promote normal ovulation.
Green tea may not directly impact ovulation, but instead it targets some of the key factors which can lead to ovulation issues.
These include insulin resistance, elevated androgens and other inflammatory processes.
So, by reducing these risk factors, green tea may help to encourage a normal ovulation in affected women.
Green tea may even be able to reduce the number of cystic follicles on the ovary, which again can enhance fertility for some.
Chronic inflammation is the root cause of many diseases.
And PCOS is no exception.
Many women with PCOS have measurable levels of elevated inflammation markers.
This is particularly true of women with the inflammatory subtype of PCOS.
Excess inflammation is linked to weight gain and metabolic dysfunction too - both of which are involved in PCOS.
Luckily, green tea contains high levels of anti-inflammatory antioxidants which, in addition to an anti-inflammatory lifestyle can help to reduce chronic inflammation in PCOS patients.
Many diseases, especially those chronic in nature are caused or worsened by long term oxidative stress exposure.
Because prolonged oxidative stress can cause DNA damage and affect cell health.
In PCOS, it's thought that an excess of oxidative damage, in relation to the level of antioxidants you have, can be implicated in its pathogenesis.
So keeping oxidative stress to a minimum is wise.
The catechins in green tea are able to protect the cells from oxidative stress, lowering the risk of DNA damage and disease.
This is an easy way of incorporating green tea into your daily life.
Especially if you don’t like the taste of fresh green tea, or are not able to drink enough of it to get the benefits.
Many of the studies looking at PCOS and green tea involved the type of green tea extract you find in most supplements - which can help you to get the right type you need for the benefits.
Try to choose a good quality supplement which has a good amount of epigallocatechin-3-gallate catechins, as this is the key component providing many of the PCOS benefits.
Ideally aim for an organic or pure product which is free from unnecessary contaminants or fillers etc.
In most studies, 500mg of green tea is consumed for a number of weeks.
This is the amount provided in many supplements, but each product differs, so be sure to follow the exact recommendations on your supplement of choice.
There are no specific interactions between green tea and commonly taken vitamins.
But if you are on specific medications it may be worth checking for particular interaction risks with your medical provider.
If you have anemia or osteoporosis you may want to check the suitability of your green tea capsules, and also be mindful of the caffeine content of any green tea products to avoid issues.
Whilst green tea can provide you with many PCOS specific benefits, remember that it’s not a magic cure and you also need to address lifestyle measures too.
This means prioritizing regular movement, good rest and stress management techniques for the best effects.
It's clear to see that green tea can offer you multiple benefits when it comes to PCOS management.
But finding the right supplement can be tricky.
And we also know that green tea alone won’t do the job.
So the ideal scenario is a good dose of green tea combined with other evidence based nutrients.
Enter Nourished Natural Health.
We produce products like the androgen blocker which combines green tea with other essential PCOS nutrients such as Zinc and Vitamin E.
But beyond these core nutrients it also provides you with a range of health boosting PCOS specific herbs such as saw palmetto and red raspberry extract.
This combination can help to support you holistically in reducing the excess androgen production which fuels your PCOS.
So, why not make life easy and try this supplement today to take control of your PCOS once and for all?
Is green tea equally effective for all subtypes of PCOS?
There are no issues with consuming green tea if you have any of the 4 PCOS sub types. Green tea is packed with disease fighting antioxidants and can improve your general health and wellbeing too.
But those most likely to benefit have either the inflammatory or insulin resistant forms of PCOS.
Because green tea has been shown to modulate insulin resistance and lower inflammation during studies.
How much green tea should I consume daily to see benefits for PCOS?
Aim for 500mg per day - which is easiest to consume in supplement form.
This is the amount used in studies where beneficial effects were gained.
However drinking 5-6 cups of green tea a day can also have beneficial effects - but for many it’s hard to drink this much, and this level of caffeine consumption can bother some people too.
Are there any specific types of green tea that are recommended for PCOS? What's the easiest form of green tea to take for PCOS?
Green tea extract is found in most supplements, and this is also the form used in studies. It's easy to take and means you don’t have to drink the tea if you aren’t keen on the taste.
Can green tea alone cure PCOS?
When it comes to PCOS there is no magic cure unfortunately.
It's often a holistic treatment protocol that works best.
This means exercise and diet to promote insulin sensitivity, good rest and relaxation for androgen reduction and then powerful supplements such as green tea to give you an extra level of support.
Are there any potential side effects associated with consuming green tea for PCOS?
Green tea is a safe and healthy addition for most people.
But if you have anemia then be aware that green tea can reduce your iron levels, so it's worth consulting a doctor before supplementing.
And green tea taken in excess can lead to excess caffeine intake.
Whilst some people can tolerate caffeine with no issues, for others it can contribute to anxiety or insomnia.
This is why it's best to consume decaf green tea after midday and to avoid consumption before bed.
Is it safe to drink green tea if I am taking medications for PCOS?
Yes, green tea is a good add on to be used in addition to medications your doctor has recommended for PCOS and is generally safe.
Check with your doctor if you plan to consume a lot of green tea, or to supplement it.
Should I drink green tea hot or can I consume it cold or in other forms?
This really comes down to your personal preferences.
Green tea can be enjoyed hot or cold, but try to wait a couple of minutes after the kettle has boiled before making your tea as it is best enjoyed a little cooler.
You can also make iced matcha lattes, add green tea powder into your baking, or even flavor homemade ice cream with it.
If you’re just not a fan of the bitter taste of green tea then supplements are always a good option.
How long does it typically take to see the effects of green tea on PCOS symptoms?
There’s no exact answer for this as green tea targets a number of different causes of PCOS symptoms.
Generally the studies which showed the benefit of regular green tea consumption focused on intakes of around 500 mg per day over many weeks.
So try to be patient and remember to consume your green tea extracts regularly for the best long term effects.
