January 20, 2025 • 8 mins
Does green tea protect the aging brain better than coffee? In this episode of Daily Value, we look at the evidence behind green tea's impact on brain aging, focusing on cerebral white matter lesions, Alzheimer’s risk, and brain atrophy. Drawing on studies like Shibata et al.'s recent publication in Science of Food (PMID: 39774601), we discuss how a certain threshold of green tea, but not coffee is associated with less white matter lesions in aged individuals.
Discussion Points:
- MRI findings on green tea’s association with reduced white matter lesion progression in older adults consuming a specific amount of cups daily.
- Past research observing a 5% reduction in hippocampal atrophy rate in green tea consumers (amounts discussed in episode).
- Brewing techniques and supplement tips to optimize EGCG content and/or minimize caffeine content of tea.
https://pubmed.ncbi.nlm.nih.gov/39774601/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 0 (00:00):
Does green tea protect the aging brain better
than coffee?
Hello everyone, and welcome tothis episode of Daily Value.
I'm William Wallace and todaywe'll explore the compelling
evidence surrounding green teaconsumption and its impact on
brain aging, specificallyfocusing on cerebral white
matter lesions, alzheimer'sdisease risk and brain atrophy
(00:23):
with age.
Our discussion draws from threerecent studies, each providing
unique insights into thepotential of green tea as a
neuroprotective agent.
Now, coffee and tea are two ofthe most widely consumed
beverages worldwide.
At this point, there is enoughevidence to suggest that both
have neuroprotective propertiesattributed to their bioactive
(00:46):
compounds, the primary onesbeing chlorogenic acids and
caffeic acid for coffee andcatechins for green tea, one of
the most prominent and moststudied being epigallocatechin
gallate, also known as EGCG.
These compounds are ofparticular interest to the
research community on how theyaffect and can be used for
(01:08):
protecting the aging brain.
Aging by itself is a major riskfactor for dementia.
Aging naturally results inbrain atrophy, along with
functional and structuralchanges, both of which can occur
first and cause the other, thatbeing functional and structural
changes to the brain.
Now, aging itself is not asufficient explanation for why
(01:31):
or how these things happen.
To dig into the weeds therewould create an episode longer
than this 8-10 minute format ismeant to support.
But one thing that doesaccompany aging that can help to
explain some changes resultingin cognitive decline are the
accumulation of white matterlesions.
White matter consists of nervefibers known as axons, covered
(01:54):
in myelin, which helps transmitsignals between different parts
of the brain and spinal cord.
A white matter lesion is anarea of damage or abnormality in
the white matter of the brain.
They are indicative of cerebralsmall vessel disease, which is
associated with vasculardementia.
Cerebral small vessel diseaseis caused by the narrowing or
(02:16):
obstruction of small bloodvessels in the brain due to
inflammation and or a buildup ofdamaged proteins and or a
buildup of damaged proteins.
Actually, about 25% of strokesare classified as small vessel,
and cerebral small vesseldisease is the most common cause
of vascular cognitiveimpairment.
Now, larger white matterlesions are associated with more
(02:39):
severe brain atrophy inpatients With Alzheimer's
disease.
However, the presence of whitematter lesions alone is a risk
factor for cognitive decline,even when accounting for other
Alzheimer's risk factors.
The greatest risk factor foraccumulating white matter
lesions is hypertension orhaving elevated blood pressure.
This is where green tea comesin, as it has been shown
(03:01):
consistently in the literatureto help reduce blood pressure,
both in hypertensive populationsand borderline hypertensive
populations.
Interestingly, green tea hasbeen shown to be more effective
in lowering blood pressurecompared to black tea and coffee
.
The primary active componentsof black tea are theaflavins and
in most cases theaflavins havebeen shown to be at least
(03:25):
equally as effective ascatechins from green tea in
health promotion outcomes, butwhen it comes to blood pressure
lowering effects, green tea doeshave a slight advantage.
As for coffee, green tea hasless caffeine than coffee.
Caffeine, we know, especiallytoo much, can have negative
impacts on blood pressure.
(03:46):
Now a study published this monthin the journal Science of Food
by Shibata et al looked at theassociation between green tea
consumption and cerebral whitematter lesions in older adults.
This study evaluated 720community dwelling individuals
age 60 and above and used MRIsto quantify lesion volumes.
(04:08):
The findings revealed thathigher green tea consumption was
inversely associated with theprogression of white matter
lesions.
Specifically, individualsconsuming at least three cups
per day exhibited astatistically significant
reduction in lesion volumecompared to those drinking under
one cup per day.
The proposed mechanism involvesthe catechins we touched on,
(04:32):
particularly epigallocatechingallate, or EGCG, which exhibits
antioxidant properties,reducing oxidative stress and
mitigating vascular damage,which is a pivotal factor in
lesion development.
Building on this, there was alongitudinal study published in
2021 that demonstrated thathigher green tea consumption was
(04:53):
associated with a 5% reductionin the annual rate of
hippocampal atrophy for everyadditional 100 milliliters of
daily intake.
In 40 to 89-year-olds, 100milliliters is equivalent to
just under half a cup of greentea, suggesting that it does not
take a lot of green tea intaketo reap some cognitive benefits
(05:14):
in this particular population.
Now an all important questionhow best to use green tea or
incorporate it into your routine.
Well, brewing can be aconsideration for maximizing the
EGCG content of your tea.
After all, brewing is awater-based extraction technique
.
Here are the instructions Use1.5 to 2 grams of high-quality
(05:38):
green tea leaves or one standardteabag.
Heat 250 millilitersapproximately one cup of water
to just below boiling, that'saround 176 degrees Fahrenheit to
about 105 degrees Fahrenheit.
Steep the tea leaves or tea bagfor three to five minutes.
Avoid exceeding this time toprevent excessive bitterness.
(05:59):
For optimal results, use soft,low mineral water, as hard water
can inhibit catechin extractionand alter the tea's flavor
profile.
So using distilled water isbetter in this case.
There's also cold brewing forlower caffeine content.
To do this, place two grams ofgreen tea leaves in
approximately two cups of coldwater.
Allow the tea to steep in therefrigerator for 8 to 12 hours.
(06:22):
This method extracts catechinswhile minimizing caffeine
content, resulting in a milderflavor as well.
There are also green teasupplements.
Choose green tea extractsupplements that clearly
indicate catechin or EGCGcontent and usually aiming for
300 to 600 milligrams ofcatechins daily.
(06:42):
That's shown to producecardiovascular and
neuroprotective benefits, but besure not to go over this amount
.
Verify third-party testing toensure product quality and
safety.
A couple practical tips If usingteabags, opt for biodegradable
materials to minimizemicroplastic contamination.
(07:03):
An option for avoidingmicroplastic contamination from
teabags is to use loose tea in ametal filter like a tea ball
infuser.
You can rinse tea leavesbriefly in boiled water for five
seconds or so before brewing toreduce potential pesticide
residues by up to 10%.
The implications of the healthimpacts of tea consumption can
(07:26):
be profound, particularly foraging populations at risk of
cognitive decline.
Regular green tea consumptionmay represent an accessible,
non-invasive strategy forpreserving brain health.
However, it's important toemphasize that these benefits
should be viewed ascomplementary to other
interventions, including, likealways, a balanced diet, regular
(07:49):
physical activity and actualcognitive engagement.
In conclusion, the convergenceof data from these studies does
underscore Green Tea's potentialas a neuroprotective agent with
promising applications inmitigating brain aging and
supporting cognitive function.
Thank you for tuning into thisepisode of Daily Value.
If you found today's discussionvaluable, please share it with
(08:11):
your colleagues and subscribefor more insights into the
science of nutrition.
Until next time, stay informed,stay healthy.
Does green tea protect the aging brain better
than coffee?
Hello everyone, and welcome tothis episode of Daily Value.
I'm William Wallace and todaywe'll explore the compelling
evidence surrounding green teaconsumption and its impact on
brain aging, specificallyfocusing on cerebral white
matter lesions, alzheimer'sdisease risk and brain atrophy
(00:23):
with age.
Our discussion draws from threerecent studies, each providing
unique insights into thepotential of green tea as a
neuroprotective agent.
Now, coffee and tea are two ofthe most widely consumed
beverages worldwide.
At this point, there is enoughevidence to suggest that both
have neuroprotective propertiesattributed to their bioactive
(00:46):
compounds, the primary onesbeing chlorogenic acids and
caffeic acid for coffee andcatechins for green tea, one of
the most prominent and moststudied being epigallocatechin
gallate, also known as EGCG.
These compounds are ofparticular interest to the
research community on how theyaffect and can be used for
(01:08):
protecting the aging brain.
Aging by itself is a major riskfactor for dementia.
Aging naturally results inbrain atrophy, along with
functional and structuralchanges, both of which can occur
first and cause the other, thatbeing functional and structural
changes to the brain.
Now, aging itself is not asufficient explanation for why
(01:31):
or how these things happen.
To dig into the weeds therewould create an episode longer
than this 8-10 minute format ismeant to support.
But one thing that doesaccompany aging that can help to
explain some changes resultingin cognitive decline are the
accumulation of white matterlesions.
White matter consists of nervefibers known as axons, covered
(01:54):
in myelin, which helps transmitsignals between different parts
of the brain and spinal cord.
A white matter lesion is anarea of damage or abnormality in
the white matter of the brain.
They are indicative of cerebralsmall vessel disease, which is
associated with vasculardementia.
Cerebral small vessel diseaseis caused by the narrowing or
(02:16):
obstruction of small bloodvessels in the brain due to
inflammation and or a buildup ofdamaged proteins and or a
buildup of damaged proteins.
Actually, about 25% of strokesare classified as small vessel,
and cerebral small vesseldisease is the most common cause
of vascular cognitiveimpairment.
Now, larger white matterlesions are associated with more
(02:39):
severe brain atrophy inpatients With Alzheimer's
disease.
However, the presence of whitematter lesions alone is a risk
factor for cognitive decline,even when accounting for other
Alzheimer's risk factors.
The greatest risk factor foraccumulating white matter
lesions is hypertension orhaving elevated blood pressure.
This is where green tea comesin, as it has been shown
(03:01):
consistently in the literatureto help reduce blood pressure,
both in hypertensive populationsand borderline hypertensive
populations.
Interestingly, green tea hasbeen shown to be more effective
in lowering blood pressurecompared to black tea and coffee
.
The primary active componentsof black tea are theaflavins and
in most cases theaflavins havebeen shown to be at least
(03:25):
equally as effective ascatechins from green tea in
health promotion outcomes, butwhen it comes to blood pressure
lowering effects, green tea doeshave a slight advantage.
As for coffee, green tea hasless caffeine than coffee.
Caffeine, we know, especiallytoo much, can have negative
impacts on blood pressure.
(03:46):
Now a study published this monthin the journal Science of Food
by Shibata et al looked at theassociation between green tea
consumption and cerebral whitematter lesions in older adults.
This study evaluated 720community dwelling individuals
age 60 and above and used MRIsto quantify lesion volumes.
(04:08):
The findings revealed thathigher green tea consumption was
inversely associated with theprogression of white matter
lesions.
Specifically, individualsconsuming at least three cups
per day exhibited astatistically significant
reduction in lesion volumecompared to those drinking under
one cup per day.
The proposed mechanism involvesthe catechins we touched on,
(04:32):
particularly epigallocatechingallate, or EGCG, which exhibits
antioxidant properties,reducing oxidative stress and
mitigating vascular damage,which is a pivotal factor in
lesion development.
Building on this, there was alongitudinal study published in
2021 that demonstrated thathigher green tea consumption was
(04:53):
associated with a 5% reductionin the annual rate of
hippocampal atrophy for everyadditional 100 milliliters of
daily intake.
In 40 to 89-year-olds, 100milliliters is equivalent to
just under half a cup of greentea, suggesting that it does not
take a lot of green tea intaketo reap some cognitive benefits
(05:14):
in this particular population.
Now an all important questionhow best to use green tea or
incorporate it into your routine.
Well, brewing can be aconsideration for maximizing the
EGCG content of your tea.
After all, brewing is awater-based extraction technique
.
Here are the instructions Use1.5 to 2 grams of high-quality
(05:38):
green tea leaves or one standardteabag.
Heat 250 millilitersapproximately one cup of water
to just below boiling, that'saround 176 degrees Fahrenheit to
about 105 degrees Fahrenheit.
Steep the tea leaves or tea bagfor three to five minutes.
Avoid exceeding this time toprevent excessive bitterness.
(05:59):
For optimal results, use soft,low mineral water, as hard water
can inhibit catechin extractionand alter the tea's flavor
profile.
So using distilled water isbetter in this case.
There's also cold brewing forlower caffeine content.
To do this, place two grams ofgreen tea leaves in
approximately two cups of coldwater.
Allow the tea to steep in therefrigerator for 8 to 12 hours.
(06:22):
This method extracts catechinswhile minimizing caffeine
content, resulting in a milderflavor as well.
There are also green teasupplements.
Choose green tea extractsupplements that clearly
indicate catechin or EGCGcontent and usually aiming for
300 to 600 milligrams ofcatechins daily.
(06:42):
That's shown to producecardiovascular and
neuroprotective benefits, but besure not to go over this amount
.
Verify third-party testing toensure product quality and
safety.
A couple practical tips If usingteabags, opt for biodegradable
materials to minimizemicroplastic contamination.
(07:03):
An option for avoidingmicroplastic contamination from
teabags is to use loose tea in ametal filter like a tea ball
infuser.
You can rinse tea leavesbriefly in boiled water for five
seconds or so before brewing toreduce potential pesticide
residues by up to 10%.
The implications of the healthimpacts of tea consumption can
(07:26):
be profound, particularly foraging populations at risk of
cognitive decline.
Regular green tea consumptionmay represent an accessible,
non-invasive strategy forpreserving brain health.
However, it's important toemphasize that these benefits
should be viewed ascomplementary to other
interventions, including, likealways, a balanced diet, regular
(07:49):
physical activity and actualcognitive engagement.
In conclusion, the convergenceof data from these studies does
underscore Green Tea's potentialas a neuroprotective agent with
promising applications inmitigating brain aging and
supporting cognitive function.
Thank you for tuning into thisepisode of Daily Value.
If you found today's discussionvaluable, please share it with
(08:11):
your colleagues and subscribefor more insights into the
science of nutrition.
Until next time, stay informed,stay healthy.
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