Green coffee bean extract has become a popular fat burner due to promising clinical study results as well as media coverage by a famous TV doctor and celebrities such as Mrs. California 2011 Christy Van Der Westhuizen touting its benefits.
In our report we will look into what makes green coffee extract effective, provide the recommended dosage you need for weight loss based on the studies, as well as highlight what you need to look for in a green coffee supplement to stay safe and actually get results.
What is Green Coffee and what makes it effective?
The coffee beans you are used to consuming in your morning coffee have undergone a roasting process in which many properties are lost, whilst others are developed such as taste and texture.
Green coffee contain a unique bioactive substance called chlorogenic acid (CGA), which is extracted and provided in concentrated form in green coffee bean extract (GCBE).
According to WebMD, Chlorogenic acid in green coffee is thought to have health benefits for heart disease, diabetes, weight loss, and others.
Whilst caffeine extracted from coffee has been used for decades for its thermogenic effects, the Chlorogenic Acid found in green coffee extract works on blood sugar levels, helping reduce spikes in blood sugar levels. Which according to early studies may:
- Lower blood pressure
- Lower body fat percentage
- Promote weight loss
You can find out more about how green coffee works in our in depth report here.
What about brewing your own green coffee?
This is a common question we get, and whilst you can purchase green coffee beans, all the studies used concentrated and enriched green coffee extract containing a standardised amount of chlorogenic acid (CGA). As a result, green coffee extract is much more potent and contains a much lower caffeine content.
How about Green Coffee drinks such as Starbucks Refreshers?
Drinks containing green coffee use green coffee beans which are boiled, and the bean infused liquid is then strained and blended with other ingredients including water, flavourings, and sugar to create a refreshing beverage.
This makes for a tasty drink, but the artisanal green coffee extraction process, the lack of chlorogenic acid standardisation, and additional ingredients mean that you are unlikely to get the same concentration as used in the studies. Plus the additional ingredients such as sugar make this more of a tasty once in a while treat rather than a weight loss aid.
How to take Green Coffee extract for optimal results?
Based on the green coffee meta analysis of the most pertinent clinical studies, the optimal dose of Chlorogenic acid is:
200mg of Chlorogenic acid per day, which equates to 445mg of green coffee extract containing 45% chlorogenic acids.
400mg of green coffee extract containing 50% chlorogenic acids per day.
This is the same dosage used in the studies, and the same dosage trainers recommend clients to get optimal results.
Are there any side effects to Green Coffee Extract?
In clinical research, no significant side effects have been reported for green coffee or green coffee extract when it was taken orally at appropriate doses.
Because green coffee contains caffeine, you should avoid taking green coffee if you get side effects when consuming drinks containing caffeine.
Don’t exceed the recommended dosage displayed on your supplement bottle, and If you are under 18, pregnant, breastfeeding or taking any medications, consult a doctor before use.
Which Green Coffee extract is best?
From our initial research we have found that not all green coffee extracts are equal, so to ensure optimal fat loss you need to look for the following:
Your supplement should use genuine green coffee, with a total dosage of at least 445 mg/day standardised to 45% chlorogenic acids (providing 200mg of Chlorogenic acids/day) or using green coffee with a total dosage of at least 400mg/day standardised to 50% chlorogenic acids (providing 200mg of Chlorogenic acids/day).
Any less and you won’t get any results, so look out for any supplements using weaker dosages, or non standardised chlorogenic acid.
Finally ensure your supplement comes from a reputable lab, manufactured to GMP standards.
Following these guidelines will help ensure you get the same dosage as in the studies.
Get the recommended effective dosage of Green Coffee with Better Nutrition Labs
Our Green Coffee supplement features 400mg of premium green coffee extract per vegetarian friendly capsule (taken up to 2 times a day) standardised to 50% chlorogenic acids.
This provides a 400mg daily serving of chlorogenic acid, 2X as much as per the studies, You can find out more about our green coffee supplement here.
Want to take advantage of multiple fat burners? We have recently launched our Garcinia Complex supplement which combines the benefits of Green coffee (225mg of chlorogenic acid) with Garcinia Cambogia as well as synergistic fat burners for even more potent results.
Need more info? Find out more about the science behind Green Coffee in our in-depth report here.