Caffeine Content in Green Tea

The caffeine content in green tea often surprises folks who give up their java habit and switch to tea, thinking that a healthy beverage like tea won’t make their hearts race or induce insomnia. Green tea contains approximately 50 milligrams of caffeine in an average eight-ounce cup, depending on the quality of the tea and how it’s brewed. Yet green tea remains the best choice out of all caffeine-containing beverages.

Two compounds, L-theanine and Epigallocatechin gallate (ECGC), may mitigate the effects of the caffeine content of green tea, making it more palatable for those sensitive to caffeine. These compounds also stimulate the immune system, giving green tea its reputation as an anti-cancer agent. Naturopathic physicians and Chinese medicine practitioners prescribe tea to treat various ailments, and the Chinese have used tea medicinally for centuries. The benefits of drinking green tea include cancer prevention and cardiovascular health. If you drink any beverage containing caffeine, green tea is a smart choice. The health benefits may outweigh the drawbacks of ingesting caffeine.

Green Tea

Both types of tea—black and green—come from the Camellia sinensis plant. Dried leaves harvested from the rapidly growing Indian Assamica form the basis of black tea, the most commonly consumed tea in the West. Leaves harvested from the slow-growing Chinese sinensis shrub yields the delicate flavor we know as green tea. The Chinese sinensis plant contains less caffeine than its Indian cousin, Indian Assamica. Therefore, green tea has slightly less caffeine than black tea. Buds, shoots, leaves and stems form the basis of most tea blends.

The Green Tea Paradox

Many people sensitive to caffeine report that green tea doesn’t give them the jitters, shakes and insomnia that black tea, coffee, or cola gives them. Many people report feeling calm after sipping green tea. Why is the effect of caffeine in green tea different from that of other beverages?

The answers lies in the chemical compositions of the tender young shoots harvested to make high-grade green tea. Two components alter the effects of caffeine in green tea: L-theanine and EGCG.

L-Theanine, EGCG, and the Caffeine Effect

L-Theanine (theanine), an amino acid found in green tea, promotes feelings of relaxation. As researchers study the effects of theanine, they are discovering that it works with many brain chemicals related to mood, including dopamine, serotonin, and GABA. Some laboratory studies suggest that theanine induces alpha waves in the brain, which are the hallmarks of a relaxed mental state. Because green tea contains an abundance of theanine, researchers speculate that the theanine counters the effect of caffeine and takes the edge off those caffeine jitters.

The second component in green tea that alters caffeine effects is EGCG. This miracle compound stimulates the body’s immune system in a myriad of ways. Science Daily reports that EGCG may be effective in fighting bacterial sepsis, and often deadly bacterial infection. In addition to its powerful immune system activity, EGCG mitigates the caffeine content in green tea. As you brew a steaming cup of green tea and pour hot water over the tea leaves, evidence suggests that EGCG binds to caffeine and neutralizes its effects.

Tips to Minimize Caffeine Content

Some people are quite sensitive to caffeine, and drinking the recommended 14 to 16 ounces of green tea each day still makes them feel shaky or jittery. To minimize the caffeine in green tea, try the following:

• Start slowly. Instead of jumping right into a green tea regime, sip a little bit at a time.
• Drink tea early in the day. If you’re plagued with insomnia from ingesting caffeine, drink caffeinated beverages early in the day. This will give the caffeine time to work its way out of your system.
• Use loose-leaf tea instead of tea bags. Tea bags often contain filler materials, which may include higher caffeine-content black tea mixed with green to cut production costs.
• Discard the first infusion. You’ll shave off several milligrams of caffeine. Experiment with infusion times to find the happy medium between less caffeine and great taste.
• Try decaffeinated green tea.

Caffeine Content in Green Tea

Below is a handy chart to compare the caffeine content in green tea with other beverages. All measures are for a standard eight-ounce serving.

Resources

• The National Center for Complimentary Medicine offers a free fact sheet on the health benefits of green tea.
• For more about the affects of theanine, visit Amazing Green Tea.
• Learn more about EGCG.
• Visit the Green Tea Expert to learn more about green tea.
• Dr. Weil discusses the anti-anxiety aspect of green tea.

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