Green tea shots have become a popular health drink in recent years. But are these concentrated doses of green tea actually good for you? Here’s a comprehensive look at the potential benefits and downsides of green tea shots.
What are green tea shots?
Green tea shots are a concentrated form of green tea produced by steeping green tea leaves in hot water and then straining the liquid to remove the leaves. The resulting liquid is dense with antioxidants and nutrients from the tea leaves. This concentrate is then bottled in small, portable containers, usually 2-3 ounces in size.
Compared to a regular cup of green tea, green tea shots deliver a more potent dose of nutrients in a smaller amount of liquid. Some of the key ingredients in green tea shots include:
- Catechins like EGCG: Potent antioxidants that may help fight cell damage and lower risk of chronic diseases.
- L-theanine: An amino acid that may promote relaxation and focus.
- Caffeine: A stimulant that enhances alertness, focus and fat burning.
- Vitamin C: An essential nutrient and antioxidant.
- Other antioxidants like quercetin, gallic acid and chlorogenic acid.
The exact nutrient profile can vary based on factors like the type and quality of tea used, brewing time, and other ingredients added.
Potential benefits of green tea shots
Here are some of the evidence-based benefits that green tea shots may offer:
High in antioxidants
Green tea contains polyphenol antioxidants like EGCG that can help combat oxidative stress and free radical damage that is linked to diseases like cancer, heart disease and stroke.
One study found that drinking a beverage containing green tea catechins increased antioxidant capacity in the blood by a significant 42% in just one hour.
Green tea shots provide a mega-dose of these protective antioxidants in each serving. However, more research is needed on how ingesting these antioxidants in concentrated form affects antioxidant status and health outcomes.
May boost fat burning
The combination of catechins and caffeine in green tea has been shown to boost metabolism and promote fat burning. Research suggests it may help activate norepinephrine, a hormone that breaks down fat cells and converts them into energy.
In one review study, people who consumed catechin-caffeine mixtures like green tea had an average reduction in body fat of 7.7 pounds (3.5 kg) compared to those who took a placebo.
Thanks to their concentrated preparation, green tea shots may be an effective way to reap the fat-burning benefits of green tea in a small dose.
Supports brain function
The L-theanine in green tea shots produces anti-anxiety and relaxing effects to balance out the stimulant properties of caffeine. This combination has been shown in studies to promote alertness and focus while reducing stress.
L-theanine may also protect brain cells, improve memory and learning ability, and boost alpha waves in the brain that are linked to creativity.
The considerable amount of L-theanine alongside caffeine makes green tea shots a good choice for enhancing cognitive performance without jitters or crashes from regular caffeinated beverages.
May lower heart disease risk
Green tea consumption has been linked to a lower risk of heart disease. The polyphenols in green tea may improve risk factors like high blood pressure and cholesterol to protect heart health.
One 8-week study had participants drink five green tea shots per day. By the end, their blood pressure was 5.2% lower and LDL “bad” cholesterol was significantly reduced compared to a placebo group.
Having one or two green tea shots daily may help reduce heart disease risk factors, but more studies are needed looking specifically at green tea shots.
Helps hydrate
Staying well hydrated is crucial for overall health, especially during exercise. Although they’re concentrated, green tea shots can help contribute to daily fluid intake and hydration status.
One study gave athletes either 3 ounces (100ml) of concentrated green tea or a placebo after dehydrating exercise. The green tea group retained more fluid and better hydration than the placebo group.
While they shouldn’t replace plain water, adding a green tea shot to your routine is an antioxidant-rich way to help meet hydration needs.
Potential downsides
Green tea shots also come with some drawbacks to consider:
High in caffeine
The concentrated form of green tea in shots means they can pack quite a caffeine punch. Caffeine content can range from about 20–200mg per 3-ounce (100ml) serving.
Consuming too much caffeine can lead to side effects like anxiety, insomnia, digestive issues and rapid heartbeat. Those sensitive to caffeine may need to moderate their intake of green tea shots.
Possible liver damage
Green tea shots provide high amounts of catechins like EGCG. Although considered safe in normal food amounts, one case study reported that high supplemental doses over 300–1000 mg of EGCG daily may increase the risk of liver toxicity.
More research is needed, but it may be best to avoid excessive amounts of green tea shot products containing EGCG.
Interactions with medications
The caffeine in green tea shots can interact with certain medications, especially stimulant drugs. Green tea catechins may also bind to and affect the efficacy of common drugs like anti-diabetic medications and blood thinners.
It’s best to discuss with your healthcare provider before consuming green tea shots if you take any continuous medications.
High in oxalates
Green tea contains oxalic acid and oxalates, compounds that can bind with calcium to form kidney stones in those predisposed. Consuming green tea shots with a meal that contains calcium-rich foods may increase stone risk.
If you have a history of kidney stones, limit intake of green tea shots or avoid calcium-rich foods paired with them.
Are green tea shots safe?
For most healthy adults, having one or two green tea shots per day is considered safe. Moderation is key, as more than 4–5 cups (24–30 ounces or 700–900ml) of green tea daily may cause adverse effects due to excess caffeine intake.
Pregnant women should limit caffeine intake to less than 200mg daily from all sources, including green tea. Children and adolescents are advised to consume even less due to their smaller body size and sensitivity to caffeine’s effects.
Those with liver conditions, anxiety disorders, blood clotting issues or taking certain medications may also want to check with their healthcare provider before consuming green tea shots.
How to make green tea shots at home
It’s easy to make refreshing green tea shots at home. All you need is:
- High-quality green tea leaves
- Hot water
- Sweetener like honey or maple syrup (optional)
- Squeezable bottle or shot glass
To make it:
- Bring water to a boil, then remove from heat.
- Add about 1/4 cup of loose leaf green tea or 2-3 green tea bags to a heatproof bowl or teapot.
- Pour the hot water over the tea and let steep for 5-7 minutes.
- Strain the tea through a fine mesh sieve into another bowl, pressing the leaves to extract more liquid.
- Let the concentrate cool slightly, then pour it into your storage container(s).
- Add a dash of sweetener if desired, then screw on the lid and store in the fridge.
- To take a shot, pour a serving into a shot glass or directly into your mouth from the squeeze bottle. Bottoms up!
This produces a concentrated green tea suitable for taking straight or mixing into smoothies, juices, protein shakes or water. It keeps in the fridge for up to a week.
The bottom line
Thanks to their high concentration of polyphenols, green tea shots may offer health benefits for weight loss, heart health, brain function and antioxidant protection. However, they also contain high amounts of caffeine and EGCG that may have negative side effects in excess.
Enjoying an occasional green tea shot is likely fine for most healthy adults. But it’s best to avoid overdoing it and stick to no more than 1-2 servings daily in place of other caffeinated beverages.
Pairing green tea shots with a healthy diet and active lifestyle can help support overall wellness. But be sure to consult your healthcare provider if you have any concerns or conditions that could conflict with the caffeine, catechins and oxalate content.
Frequently asked questions
How much caffeine is in a green tea shot?
Caffeine content can vary widely, but expect around 25-60mg of caffeine per 1-ounce serving of a green tea shot. Some products may contain even more caffeine, so check labels carefully.
When should you drink a green tea shot?
The best time to drink a green tea shot depends on your goals. For an energizing boost, consume it in the morning or before a workout. To promote relaxation, have it later in the day or before bedtime.
Can you drink green tea shots every day?
There is no evidence that having one or two green tea shots per day is harmful for most healthy adults. However, moderation is still recommended, as regularly exceeding more than 4-5 cups (24-30oz or 700-900ml) may cause excess caffeine intake.
Are green tea shots good before bed?
The caffeine in green tea shots can disrupt sleep if consumed too close to bedtime. To promote sleep, limit caffeine at least 6 hours before bed or opt for an herbal, uncaffeinated tea.
Do green tea shots help with weight loss?
Some research suggests the catechins and caffeine in green tea shots may mildly boost metabolism and fat burning. However, their impact likely depends on the individual and other lifestyle factors.
The risks of green tea extract shots
Green tea extract shots contain a highly concentrated supplemental form of green tea compounds like EGCG. While regular green tea catechins are safe in normal food amounts, high doses from concentrated extracts may be linked to liver damage.
One case study found that green tea extract with EGCG in doses over 300-1000mg daily may raise liver enzymes and increase risk for toxicity. Start with a low dose and consult a healthcare professional before taking green tea extract shots regularly.
Other tips for making green tea shots
Experiment with these tasty ways to enhance your homemade green tea shots:
- Add fresh mint, sliced ginger or a squeeze of lemon for flavor.
- Sweeten with raw honey, maple syrup or stevia.
- Mix in superfood powders like wheatgrass, spirulina or matcha.
- Blend with fruit like mango, pineapple or berries.
- Include probiotics from yogurt or kefir for gut health.
- Top with a dash of cinnamon for extra antioxidants.
- Garnish with lemon or lime wedge.
Green tea shots can be enjoyed hot or cold. Experiment to find your favorite way to make them.
Should you take green tea shots?
Green tea shots may offer benefits, but they aren’t necessary or essential. Drinking adequate plain water and eating a diet rich in fruits, vegetables, whole grains, lean proteins, nuts, seeds and healthy fats provides plenty of nutrients for good health already.
Green tea shots can be a convenient way to add antioxidants to your diet. But they should not replace other healthy hydration and food sources. Nor should they be used in excess.
For most people eager to get the benefits of green tea, regularly drinking green tea or an occasional green tea shot is likely sufficient without overdoing it.
