THIS is Your Brain on GREEN TEA: New (2024) Science on the Brain Health Benefits of Green Tea *WOW*
Summary
TLDRThis video explores the brain-boosting effects of green tea, highlighting the impact of its key compounds like caffeine, L-theanine, and catechins on mood, cognition, and long-term brain health. It delves into acute and chronic effects, emphasizing the reduction in neurodegenerative disease risks and the modulation of gene expression. Also discussed is the intriguing tea-brain-gut axis, where green tea enhances beneficial bacteria for improved brain function.
Takeaways
- ๐ต Green tea consumption is associated with a reduced risk of developing neurodegenerative diseases such as Alzheimer's, Parkinson's, and dementia according to recent research.
- ๐ The presenter began researching the effects of green tea on the brain in 2019 and has since published an academic review article that has been cited over 100 times.
- โฑ๏ธ Green tea has both acute effects, occurring 30 to 120 minutes after consumption, and chronic effects that manifest over years of regular intake.
- โ Caffeine, a key component in green tea, improves mood and cognitive performance in the short term and reduces the risk of neurodegenerative diseases in the long term.
- ๐ฑ L-Theanine, an amino acid in green tea, has been shown to relieve stress and anxiety, improve sleep quality, and decrease the risk of neurodegenerative diseases.
- ๐งฌ The effects of caffeine and L-Theanine depend on individual genetics, specifically the variants of the CYP1A2 gene which affect caffeine metabolism.
- ๐ฟ Green tea catechins, particularly EGCG, act as antioxidants and anti-inflammatory agents, influencing gene expression to promote brain health and reduce disease risk.
- ๐ฑ The catechins in green tea also promote neurogenesis, the growth of new neurons, which contributes to a healthier brain structure.
- ๐ The 'tea brain gut axis' is a new area of research showing that green tea can increase levels of beneficial bacteria in the gut, which in turn can affect brain health.
- ๐ฌ The presenter has compiled all the information from the video, including citations and figures, into a downloadable PDF for further reference.
- ๐ An eight-chapter Masterclass on Tea is available on YouTube, covering a comprehensive guide to tea types, quality assessment, infusion techniques, and history.
Q & A
What are the key findings of the research on green tea consumption and its impact on the human brain?
-The research suggests that green tea consumption can lead to a more focused mind, reduced anxiety, and a decreased likelihood of developing neurodegenerative diseases such as Alzheimer's, Parkinson's, and dementia.
What are the two main time windows that the research focuses on regarding green tea's effects on the brain?
-The research focuses on the acute effects, which occur 30 to 120 minutes after drinking green tea, affecting mood, attention, and cognitive performance; and the chronic effects, which relate to the long-term impact of regular green tea intake on brain health.
Which compounds in green tea are discussed in the script as having neuroactive and bioactive effects on the human brain?
-The script discusses caffeine, L-theanine, and green tea catechins, particularly EGCG, as the key compounds in green tea that mediate its effects on the human brain.
How does caffeine impact mood and cognitive performance in the short term?
-Caffeine acutely improves mood and cognitive performance by increasing attention, and it is commonly used as a performance-enhancing drug due to these well-known effects.
What are the long-term effects of caffeine intake on the risk of neurodegenerative diseases?
-Chronic intake of caffeine has been associated with significant reductions in the risk for Alzheimer's and Parkinson's diseases, as it can function as an antioxidant and anti-inflammatory agent in the brain.
How does L-theanine contribute to stress and anxiety relief?
-L-theanine has been found to have stress and anxiety-relieving effects, with studies showing that it can significantly reduce stress markers in individuals undergoing stressful periods, such as students preparing for exams and new jobs.
What role does L-theanine play in improving sleep quality and cognitive function in the long term?
-Chronic intake of L-theanine acts as an antioxidant and anti-inflammatory agent in the brain, contributing to improved sleep quality, decreased risk of neurodegenerative diseases, and increased neurogenesis, leading to enhanced cognitive function in middle-aged and older individuals.
What are the functions of green tea catechins, particularly EGCG, in the brain?
-Green tea catechins, especially EGCG, act as free radical scavengers, neutralizing harmful molecules in the brain, and significantly affect gene expression, promoting antioxidant activity, reducing inflammation, and inducing neurogenesis through the CREB/BDNF pathway.
How do green tea catechins influence the brain's gene expression related to antioxidant and inflammatory responses?
-Green tea catechins increase the expression of genes like Nrf2, which enhances the brain's antioxidant capacity, and downregulate inflammatory genes, reducing chronic inflammation that can lead to neurodegenerative diseases.
What is the tea brain gut axis and how does it relate to green tea consumption?
-The tea brain gut axis refers to the connection between green tea consumption and the levels of brain-altering bacteria in the gut, known as Psychobiotics. Green tea has been shown to increase the levels of beneficial bacteria like lactobacillus and bifidobacteria, which can enhance serotonin production and neurotransmitter levels in both the gut and the brain.
What additional resources are available for those interested in learning more about tea and its effects?
-For further learning, a PDF with additional information, including the transcript and key figures, is available for download. Additionally, an eight-chapter Masterclass on Tea is offered on YouTube, covering a range of topics from tea types and quality assessment to global tea history.
Outlines
๐ต Green Tea and Brain Health Research
The script introduces a body of research on the impact of green tea consumption on the human brain. It highlights the benefits of green tea in reducing anxiety and the risk of neurodegenerative diseases like Alzheimer's, Parkinson's, and dementia. The video aims to explore the acute and chronic effects of green tea on cognitive performance and brain health, focusing on three key compounds: caffeine, L-theanine, and green tea catechins. The speaker's academic background and the significance of the research in the scientific community are also mentioned.
โ Caffeine and L-Theanine: Immediate and Long-Term Brain Effects
This paragraph delves into the acute effects of caffeine and L-theanine found in green tea, such as improved mood, attention, and cognitive performance. It also discusses the long-term benefits, including reduced risk of neurodegenerative diseases, attributed to their antioxidant and anti-inflammatory properties. The importance of moderate caffeine intake is emphasized, with individual variation in metabolism affecting the appropriate amount. L-theanine is highlighted for its stress-relieving and sleep-enhancing effects, supported by studies showing its positive impact on reducing stress and anxiety.
๐ฟ Green Tea Catechins: Antioxidants and Gene Expression Modulators
The role of green tea catechins, particularly EGCG, in the brain is discussed, focusing on their long-term benefits rather than immediate effects. These catechins act as free radical scavengers, protecting cells from damage, and modulate gene expression related to antioxidant activity, inflammation, and neurogenesis. The paragraph explains how green tea catechins can enhance the body's internal antioxidant capacity, reduce inflammation, and promote the growth and branching of neurons through the activation of genes like CREB and BDNF.
๐ง The Tea Brain-Gut Axis and Neurotransmitter Regulation
The final paragraph introduces the concept of the tea brain-gut axis, where green tea consumption influences the gut microbiome, leading to increased levels of brain-altering bacteria known as Psychobiotics. These bacteria, such as lactobacillus and bifidobacteria, are linked to increased serotonin production, affecting both gut and brain neurotransmitter levels. The work of Professor Zhang Xin is highlighted for uncovering the connection between tea polyphenols, the microbiome, and the mitigation of psychiatric and neurological disorders.
๐ Additional Resources on Tea and Health
The script concludes with an invitation to access additional resources, including a comprehensive PDF with information from the video, a transcript, and citations. It also promotes an eight-chapter Masterclass on Tea available on YouTube, covering various aspects of tea, such as types, quality assessment, infusion techniques, and history. The speaker encourages viewers to explore these resources for a deeper understanding of tea's health benefits.
Mindmap
Keywords
๐กGreen Tea
๐กAcute Effects
๐กChronic Effects
๐กCaffeine
๐กL-Theanine
๐กNeurodegenerative Diseases
๐กCatechins
๐กAntioxidant
๐กInflammation
๐กNeurogenesis
๐กTea Brain Gut Axis
Highlights
Green tea consumption is associated with reduced anxiety and a decreased likelihood of developing neurodegenerative diseases such as Alzheimer's, Parkinson's, and dementia.
The video explores the impact of green tea on the human brain, based on extensive research and an academic review article published in 2019.
Green tea has both acute effects, such as mood and cognitive performance changes within 30 to 120 minutes post-consumption, and chronic effects observed over years of regular intake.
Caffeine in green tea improves mood, cognitive performance, and attention in the short term, and may reduce the risk of neurodegenerative diseases with chronic intake.
Caffeine functions as an antioxidant and anti-inflammatory agent in the brain, but its benefits must be balanced with potential sleep disruption.
Individual caffeine metabolism varies due to the CYP1A2 gene, affecting how much caffeine can be consumed without affecting sleep.
L-Theanine, an amino acid in green tea, has short-term and long-term brain benefits, including stress and anxiety relief, improved sleep quality, and decreased risk of neurodegenerative diseases.
Studies show L-Theanine significantly reduces stress in humans, as demonstrated in a study with students preparing for exams and new jobs.
Green tea catechins, particularly EGCG, have minimal acute effects but play a significant role in long-term brain health through antioxidant and anti-inflammatory activities.
Green tea catechins act as free radical scavengers, protecting cells from damage and potentially reducing the risk of diseases like cancer.
Green tea catechins influence gene expression related to antioxidant activity, inflammation response, and neurogenesis, contributing to overall brain health.
The tea brain gut axis is a recent area of research showing that green tea consumption can increase levels of brain-altering bacteria, impacting mood and cognition.
Green tea enhances psychobiotic bacteria like lactobacillus and bifidobacteria, which can increase serotonin production and neurotransmitter levels.
Research by Zhang Xin from Ningbo University highlights the connection between tea polyphenols, the microbiome, and the alleviation of psychiatric and neurological disorders.
A comprehensive PDF with additional information, including the transcript and key figures, is available for download to further explore the topics discussed in the video.
An eight-chapter Masterclass on Tea is available on YouTube, covering a wide range of tea-related topics from types and quality assessment to global history.
Transcripts
is more focused,
less anxious,
and way less likely
to develop diseases
like Alzheimer's,
Parkinson's
and dementia.
Those are the findings
of a mountain
of fascinating
new research
that has explored
how green
tea consumption
impacts
the human brain.
in this video,
we are diving
into this research
and breaking it
right down.
I began
researching this topic
formally in 2019
when I published
an academic review
article about tea
brain interactions,
And this article
has been cited
over 100 times
by researchers
around the world.
with this endorsement
from the
scientific community
I thought it was
about time
to bring this
fascinating information
to the rest of us.
And what better place
to do such a thing than
the YouTube.
We're
honing in on two key
windows of time
in terms of the effects
of green tea
consumption
on the brain.
we have the acute
effects, which is like
30 to about
120 minute window
of time
right after you sip
a cup of green tea.
These are
changes in mood,
attention and
cognitive performance.
These are coming from
caffeine, l-theanine
and some of the
other compounds
in green tea
that we're going
to get into
in a second.
The second
window of time
is called
the chronic effects.
And this is how
the brain
of a green tea drinker
looks different
through years of daily
regular green
tea intake
and how such a brain
is much less likely
to develop diseases
like dementia,
Alzheimer's
and Parkinson's.
for now,
let's get into
how green tea
is impacting the brain.
we have
our two windows of time
and we have three major
green tea molecules,
three neuroactive
and bioactive compounds
in green tea
that will be mediating
these effects
on the human brain.
our first key
critical compound
is caffeine.
Caffeine is the, quote
unquote, most consumed
mind altering
drug on earth.
Well, acutely,
caffeine is improving
mood and
cognitive performance.
It increases attention.
People use it
as a performance
enhancing drug
these are very well
known facts
about caffeine intake
in the short run.
But what is
a little bit
less known
about caffeine
is that in the long run
through chronic
intake of caffeine,
you see
significant reductions
in risk for Alzheimer's
and Parkinson's.
Caffeine can
actually function
as an antioxidant and
anti-inflammatory agent
in the brain.
moderate.
That's the key
word here. Right.
Too much
caffeine is bad
and it affects
your sleep latency,
actually your ability
to fall asleep.
And no
benefit of caffeine
in the long run
can compensate
for a loss of sleep
or sleep quality.
So you need
to take caffeine
in moderation.
and what is
an appropriate
amount of caffeine
intake daily
for humans depends.
humans
have a
gene called CYP1A2
and different variants
of this gene control
your relative ability
to degrade
and break down caffeine
after you've
consumed it.
So if you have
a double copy of the
slow metaboliser,
then you're going to be
the person who sips
a espresso
at eight in the morning
and they still are
feeling jittery
at 9 p.m..
Then you have the fast
metabolisers
who can
drink a cup
of green tea
and fall asleep
20 minutes later.
And then the rest of us
are somewhere
in between.
So it depends on
your genetics
it would be nice
if you got your
genome tested,
but you can generally
just feel for yourself
how much
caffeine affects you
whatever you can drink
and not have your
sleep affected,
that's the right amount
for you.
Caffeine gets a bad
rap, but in reality,
if you take it
in moderation
and you
consume it responsibly,
it can be pretty good,
So the second
green tea, neuro active
that is mediating
these really cool
effects on the brain
is called L Theanine
and it's
this amino acid
that has
really incredible
short term and long
term effects
on the brain.
So a really cool
review article I found
written in 2021
compiled
all of the effects
that Theanine
has been found
to have on the brain.
Some of them were
human studies
and some of them
were animal studies.
But You can see
You have stress
and anxiety
relieving effects.
We have improved
sleep quality.
we have
alleviation
of depression,
have enhanced learning
and memory
and decreasing risk
of neurodegenerative
diseases.
study design
different doses
of l-theanine effects
And all these
references
I have linked
in the work
cited of this video.
personally, to me
the most interesting of
these effects
is the anti-stress
and anti-anxiety
effects.
Gilmore.
You suck.
Iโd love
to punch
that guy in the face
right now
But I can't in all
because Iโd
get in trouble.
But secondly,
this is the topic
that has
the most amount
of research done
about it.
When you're looking
at the effects of
green tea
and specifically
l-theanine
on the brain.
one of my
favorite studies
was conducted by Dr.
Unno from Japan,
and she took
undergraduate students
who were preparing
for a final exam
and then
starting their new job.
And so it's a
very stressful time
in the lives
of these students.
She had two groups.
One was placebo
and one was
200 milligrams
of l-theanine
twice a day.
she found
during this time
the both subjective
and objective markers
of stress in these
students
was significantly lower
in the L-theanine group
than the placebo group.
the subjective stress
marker is just asking
how stressed out
are you right now?
And you can rate it
1 to 10.
And then
the objective marker
was measuring
the salivary
amylase levels
Basically,
when we're more
stressed out,
we have more
salivary amylase
that study
was fascinating done
in humans subjective
and objective measures
showing that l-theanine
significantly
reduced stress
in this very stressful
time of the
student's lives.
so there's all types
of studies actually
just like that
that have used
human subjects
and found
that L-theanine
had a
significant stress
reducing an
anti-anxiety effect.
it's been
so clearly observed
at this point
that researchers are
hardly
even asking,
does l-theanine reduce
stress and anxiety?
They're more asking
how does l-theanine
reduce stress, anxiety?
the mechanisms
here are actually
still an active
area of research,
but you can
check out this article
if you want to
dive into how
this is even
humanly possible.
for now,
let's switch
to the chronic side
of things chronically
through daily
regular
intake of green tea,
you see L-theanine
acting again as an
antioxidant
and anti-inflammatory
agent in the brain,
which over time
contributes
to a much lower
risk level
for Alzheimer's,
dementia
and Parkinson's.
And indeed, researchers
have found
a significantly
negative correlation
between l-theanine
intake and risk
for Parkinson's
disease,
And you also see
significantly improved
cognitive function
in middle
and older
aged individuals.
So another
effect of regular daily
l-theanine intake over
time is
increased neurogenesis,
if you have
a human brain
cell in a petri dish
and you squirt
l-theanine on it, then
it grows
thicker and bigger
it grows
more neurites, right?
These are the branches
of the neuron cell
that connect
and form connections
with other neurons
in the brain.
So exposed
to l-theanine human
brain cells
grow
which is
pretty incredible.
the mechanism
is still being
worked out,
but one article
I found by Yoneda
showed one potential
pathway of L-theanine
induced neurogenesis,
which you can
check out here,
and his more
recent article is here.
These are both
working models for
how L-theanine
works
through a number
of receptors
and signaling molecules
to activate
neurogenesis in
human neurons.
a final thing
on L-theanine is
if you've seen chapter
two of the MasterClass
on Tea,
you'll remember that
L-theanine varies a lot
with growing conditions
of the tea plant,
And it's
usually the case that
with green tea
it is
the more
higher grade teas
that have more
l-theanine levels,
if you want to maximize
the effects
of green tea
on the brain
and specifically
the l-theanine
mediated effects
on the brain,
then you want to go
for the top shelf sh*t,
That's good sh*t.
Now on to our third
and probably actually
most important,
neuroactive compound
in green tea.
That's right, folks.
I saved the best
for last.
We are talking
about green
tea Catechins.
green tea Catechins
is actually
a little family
of eight catechins
in the most famous
and most abundant
in green tea
is called EGCG.
So what is the function
of these green tea
catechins in the brain?
Well,
in the acute
time window,
you don't see much
effect of catechins
when it comes to
the changes
in mood and alertness
and cognitive
performance
in the short run.
Green tea
catechins are
not really
the stars of the show.
That is more caffeine
and l-theanine.
However,
when we take things
long term
and we go chronic
they are doing
the lion's
share of the work,
there's two
hugely important
ways that
these green tea
catechins are affecting
the brain
in the long term.
And so the first way
is that these green tea
catechins are directly
acting as free
radical scavengers.
what is a free radical
in the brain?
these are basically
tiny little,
a**hole molecules
that bounce around
the cells of your body
and destroy things.
when they touch
the lipids
or proteins
or DNA of your cells,
they rip
electrons off of them
and make them
ineffective,
when it happens
to your DNA,
it can cause mutations
that can lead
to cancer.
When it happens
to proteins
and cell membranes
it can cause
leakage of things
and things
just not working
properly.
green tea
catechins are great
at neutralizing
these free radicals
making it
so that they can't
destroy
the molecules
in your cells.
Nice. Nice,
The second big way.
The green tea catechins
are improving
brain health
and functioning in
the brain is green tea
catechins
are significantly
affecting
gene expression,
the turning on
and turning off of key
important brain health
modulating genes
in your brain cells.
the first one
actually relates
back to the
antioxidant activity
and something
I didn't mention
about these
free radicals
is that aside
from being created
by toxin exposure,
by smoking and drinking
and etc.
fun activities,
they are also created
naturally
when we
use oxygen
to create ATP,
we are also generating
a small baseline level
of free radicals.
So basically
we've evolved systems
inherently in our body
to neutralize
these free radicals.
So we ourselves
have our own
antioxidant machinery
built into our cells
and green tea
turns up the expression
turns up the genes
that create these
antioxidant enzymes.
Right.
One of the most
famous ones
is called Nrf2
And basically
exposure to green
tea catechins increases
the expression of Nrf2
that is enhancing
our own innate
internal capacity
for antioxidant
function.
which I might say
is pretty
radical,
Smack the lip,
Whapow ride the barrell
and get pitted.
you knew
the radical
PUN was coming.
So another key
gene pathway
that's being
turned down
by green tea catechins
is the
inflammatory pathway.
green tea
catechins are down
regulating
the expression
of inflammation genes
so that is keeping us
from getting inflamed
chronically,
which is great.
we mentioned
that inflammation
is kind of that bridge
in between
toxin exposure
and disease
in the long run.
it's the exposure
to these toxins
that creates
chronic inflammation.
And that what,
you know,
a lot of people
think is what causes
the disease
of the brain,
such as Alzheimer's,
Parkinson's, dementia.
So green tea
catechins down
regulates
the inflammation genes
and the
inflammation response.
So the next gene
that green
tea catechins
are changing
the levels of
and changing
the expression of
is called CREB.
CREB is
a really cool gene
that Upregulates
mitochondrial
biogenesis basically
increasing the amount
of energy and ATP
that your brain cells
can produce, CREB
also turns up
the expression of BDNF,
and so CREB
and BDNF are in
one pathway.
It's called the
CREB/BDNF pathway.
And both of those genes
are getting activated
by green tea Catechins
and BDNF is
huge, brain derived
neurotrophic factor,
that induces
neurogenesis.
that is another thing
that's causing
the growth and the out
branching of
your neurons
in your brain.
and CREB has also been
associated
with healthy, normal
expression of dopamine
and neurotransmitter
systems.
CREB is going
to keep you
from bouncing
off the walls
when you get down some.
So basically
this profile
of gene expression
that you get with green
tea catechin exposure,
we're having
more antioxidant
activity,
we're having less
inflammation activity,
we're having more CREB
BDNF induced
neurogenesis,
more growth and out
branching of neurites
And we're
having regulated
neurotransmission
in the brain,
you take those,
you combine it
with direct
free radical
neutralizing effects
of green tea catechins
and you
can get a glimpse,
a picture of why
a brain
that has been consuming
green tea
for years and years
and years
looks so different.
The architecture
of the brain,
the physical structure
of it,
and the biochemistry
of that brain
is significantly less
likely
to develop disease
So, folks,
I wish I could leave
the discussion
here, right?
Because we've covered
the three molecules
and we've covered the
chronic
and the acute effects,
but I simply can't
because there's
one extra topic
within green tea
brain effects
that is so interesting
and maybe could
be possibly
the most important
of everything
we've talked
about so far.
And it is
something called
the tea brain
gut axis,
research coming out
since 2020,
in the last
couple of years
in particular
have shown that green
tea consumption
increases the levels
of brain
altering bacteria
in our gut.
theyโre communities
called Psychobiotics.
And green tea enhances
improves the levels
of some of these
key bacteria
like lactobacillus
and bifidobacteria,
that are
actually increasing
serotonin production
and increasing
the neurotransmitter
levels in your gut
and in your brain.
and one professor named
Zhang Xin from Ningbo
University
has been leading
the charge
on uncovering
some of these
really fascinating ways
that tea polyphenols
are working through
the microbiome
to alleviate
psychiatric and
neurological disorders.
His research
is honestly
mind boggling,
or should I say
gut boggling.
And what else
boggles my gut
I took all of the information in this video, including the transcript
of the 104 works cited and 16 of the key figures that you saw
flash across the screen and added captions with new information about them.
I took all that information, put it into a PDF which you can download
for free using the link in the description.
Beyond that, here on YouTube, I have an eight
chapter Masterclass on Tea, which is the ultimate guide
to learning about all things Tea, including major Tea types.
Tea Quality assessment, how to infuse tea properly, global tea history and more.
Chapter 1
Iโm putting it right there
So, check out this video
and check out the MasterClass as a whole
and I will see you
in the next video
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