Green Tea For PCOS: Benefits, Risks & Practical Tips

Written by Martina S. in Nutrition

Dietary and lifestyle modifications are considered to be the primary strategy in the management of PCOS (Polycystic Ovary Syndrome) but are there any benefits to consuming green tea as a part of this treatment method? 

That’s what you’ll find out in this article discussing the advantages and disadvantages of drinking green tea in relation to PCOS based on the latest research as well as my personal experience. If you want to get more tips on how to effectively manage PCOS, you can check out my previous article ‘How To Treat PCOS Naturally (Science-Based Guidelines)‘.

What is green tea?

Traditional tea is made from the leaves of the Camellia Sinensis plant and depending on the method of preparation, you can either make green, black, white or oolong tea from this single plant. While the preparation of black and oolong tea requires the process of oxidation and fermentation, green tea, on the other hand, is prepared from unoxidized leaves.

For this reason, green tea is considered to be extremely nutritious and beneficial to health as it’s the least processed type of tea with the highest nutrient content. Green tea has been largely researched and shown to have multiple health benefits, but if you suffer from PCOS, there might be some additional benefits you can get from the consumption of green tea.

Benefits of green tea for PCOS:

  • Improved insulin resistance
  • Decreased androgen levels
  • Reduced ovarian cysts
  • Weight loss
  • Liver support
  • Anti-inflammatory effects

✓ Improved insulin resistance

One of the reasons why green tea appears to be so beneficial for women with PCOS is its positive effects on insulin sensitivity (how your body responds to insulin) and blood sugar regulation. Multiple studies have shown that the consumption of green tea may reduce blood sugar levels, improve insulin sensitivity and significantly decrease the risk of type 2 diabetes. 

This may be due to the high content of EGCG (epigallocatechin gallate) which is a type of antioxidant associated with blood glucose and insulin control.

Since insulin resistance (when your body doesn’t respond to insulin effectively) is recognized as one of the root causes of PCOS, effective blood sugar management and focus on improving insulin sensitivity are extremely important in a successful PCOS management strategy.

That’s because high levels of insulin (caused by insulin resistance) in the blood can disrupt your hormones and make your ovaries overproduce androgens (the ‘male’ hormones) that are responsible for many of the PCOS symptoms.

If you’d like to learn more about this relationship, you can read my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It’ where I go into more depth.

✓ Decreased androgen levels

Another reason to include more green tea in your diet if you suffer from PCOS is its ability to balance hormones and reduce androgens levels in the blood. As you now already know, high levels of androgens are the main reason for many of the common PCOS symptoms such as acne, hirsutism, hair loss, anovulation and irregular periods.

However, one study has found that women with PCOS who supplemented with green tea extract significantly reduced their testosterone levels after 12 weeks. This suggests that the consumption of green tea may play an important role in the management of PCOS due to its androgens-lowering effects.

✓ Reduced ovarian cysts

The condition Polycystic Ovary Syndrome was originally named after the occurrence of multiple small cysts on the ovaries which is one of the most common symptoms of this disorder and also one of the official Rotterdam diagnosis criteria. 

While not all women with PCOS experience this symptom, the vast majority actually suffer from ovarian cysts. Interestingly, one study involving PCOS-induced rats has found that green tea extract supplementation significantly reduced the number of cysts in the subjects. 

While there are currently no human studies investigating those effects, the results still seem to be promising as there are minimal risks associated with the consumption of green tea.

✓ Weight loss

Weight gain and inability to lose weight are other common features of PCOS due to hormonal imbalances and metabolic dysfunctions associated with this condition. Green tea, however, has been shown to increase metabolic rate (at least in a short term) suggesting that it may also help support weight loss. 

Some studies have even found green tea to be effective in reducing body fat percentage, especially in the abdominal area. The metabolism-boosting effects of green tea are believed to be due to the high amounts of EGCG (which has thermogenic properties) but also due to the presence of caffeine (which also boosts metabolism).

Green tea is also naturally low in calories (0-4 kcal/cup) which means that it can be a better alternative to some other high-calorie beverages such as soda and fruit juices. Green tea may also help suppress appetite which can be particularly helpful for those experiencing constant cravings and uncontrollable hunger.

You can find more tips on how to naturally reduce PCOS-induced cravings in my previous article ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger‘.

If you suffer from PCOS and you’re trying to lose weight to reduce your symptoms, drinking green tea can be a great addition to your lifestyle. However, it should be noted that other lifestyle factors (such as your diet, exercise, sleep, stress management) are way more important in an effective weight management strategy. 

✓ Liver support

The liver is a vital organ with numerous important functions including hormone regulation and detoxication which is why it plays a key role in the management of PCOS and hormonal health. Unfortunately, women with PCOS are at increased risk of developing liver disease, in particular NAFLD (nonalcoholic fatty liver disease). 

For this reason, they are oftentimes advised to support their liver health through dietary and lifestyle changes as a part of their treatment strategy.

In a few studies, green tea has been shown to have liver-protecting properties with the ability to decrease the accumulation of lipids in the liver. Therefore, the consumption of green tea may help decrease the risk of liver disease and support liver health in women with PCOS. 

✓ Anti-inflammatory effects

As I already mentioned, green tea is particularly rich in catechins (EGCG) which is a type of polyphenol associated with multiple health benefits. It has strong antioxidant and anti-inflammatory properties which are not only important for maintaining optimal health and preventing diseases, but also in the management of PCOS. 

Since inflammation is one of the main contributors to the development and progression of PCOS, a diet rich in anti-inflammatory and antioxidant compounds can be highly effective. And green tea is a great way to increase your intake of such powerful nutrients. 

Disadvantages of green tea for PCOS:

  • Caffeine content
  • Taste
  • Quality
  • Tannins content

✕ Caffeine content

You should keep in mind that green tea contains small amounts of caffeine (30-50mg/cup) which may be problematic for some individuals. If you don’t respond well to caffeine or you’re trying to limit your caffeine intake for other reasons (such as pregnancy, sleep problems, chronic stress, addiction) you may want to look for decaffeinated green tea or opt for other types of tea that are naturally caffeine-free.

On the other hand, the response to caffeine in green tea appears to be different from other caffeine sources such as coffee. You can expect a much slower and steadier release of energy without experiencing the typical ‘caffeine crash’. This milder response is believed to be due to the presence of l-theanine in green tea which is an amino acid associated with brain activity and alertness.

I personally find green tea to be more calming in comparison to coffee so if coffee doesn’t work for you, you may want to give green tea a try. However, you should still make sure you have your last cup of green tea at least 6 hours before bedtime since the caffeine content can still negatively impact your sleep quality.

✕ Taste

If you’re not familiar with the taste of green tea, there is a big chance you won’t be a big fan at first. The taste of green tea is usually described as grassy and earthy (in comparison to black, white or oolong tea) which is what discourages many people from drinking it. 

However, there are many methods of green tea preparation (Matcha latte is especially great) that may help you get used to the unique taste and over time you might even start to like it (just like I did).

✕ Quality

Since green tea is such a popular beverage around the world, there are also many brands available on the market that differ not only in their taste but more importantly in their quality. Unfortunately, it’s been shown that some lower-quality green tea can contain excessive amounts of fluoride as well as other substances.

For this reason, I highly suggest you pay attention to the brand you’re choosing and look for some good-quality green tea (ideally loose leaf and organic) to avoid any potential risks, especially if you plan to drink green tea on a daily basis (m)y personal favorite brands are listed later in this post).

✕ Tannins content

Tannins are a type of polyphenols that naturally occur in different plant sources, especially in coffee and tea. While those compounds are associated with multiple health benefits due to their antioxidant and anti-inflammatory effects, they can also act as anti-nutrients in the body.

This means that they may inhibit the absorption of some nutrients (such as iron) leading to potential nutrient deficiencies. While the level of tannins found in green tea is relatively low (in comparison to black tea or coffee), it is still best to consume it separately from meals (at least 1 hour before or after) to prevent any risks of nutrient deficiencies.

Best types of green tea for PCOS:

  • Regular loose leaf green tea
  • Matcha green tea
  • Organic green tea
  • Ceremonial matcha tea
  • Tulsi green tea

There are different types of green tea you’ll be able to find on the market and they all differ in terms of their processing method, quality, taste and preparation technique. Regular green tea is typically made from loose or bagged leaves of the plant while matcha tea is prepared from grounded leaves into a powder.

Loose leaf tea, in comparison to teabags, tends to contain larger and more aromatic leaves with smaller amounts of unwanted material (such as dust and sand).

Green tea certified organic is usually considered higher quality as it guarantees no use of pesticides and industrial chemicals. Ceremonial grade matcha tea is also considered higher quality as it uses a unique cultivating process.

Some green tea also comes as a blend with other beneficial herbs such as the popular Tulsi green tea that may be particularly good for women with PCOS.

Is green tea good for PCOS?

In general, green tea appears to be good for women with PCOS as it’s associated with multiple health benefits important for the management of this condition. The consumption of green tea may help reduce insulin resistance, decrease androgen levels, support liver health and increase metabolism. 

Is matcha tea good for PCOS?

Matcha tea is generally considered a good beverage for PCOS as it offers the same health benefits as regular green tea. Since matcha powder is made from grounded leaves of green tea, it contains higher amounts of antioxidants and chlorophyll that may provide additional benefits to women with PCOS.

Best green tea brands for PCOS:

These are some of my favorite brands when it comes to green tea that I like in terms of their quality and taste. However, there are lots of other great brands that are now becoming more available in regular supermarkets and grocery stores so you might be able to find them elsewhere.

How to use green tea for PCOS:

Green tea can be easily incorporated into a diet in many different ways and forms. Depending on the type and brand of green tea, the effects on PCOS may vary. However, there are some general recommendations based on the research findings that may be followed to maximize the positive effects.

How much green tea should I drink for PCOS?

As a general rule, women with PCOS should daily drink up to 3-5 cups of regular green tea or 1-2 cups of matcha green tea to gain the most benefits. However, the optimal dosage of green tea for PCOS may differ between individuals depending on their personal circumstances.

What is the best time to drink green tea for PCOS?

The best time to drink green tea to manage PCOS is early in the day at least 6 hours before bedtime to prevent any sleep disturbances caused by the presence of caffeine. Green tea should also be consumed separately from meals to minimize the absorption-inhibiting effects of tannins found in tea.

Is Lipton green tea good for PCOS?

In general, Lipton green tea can be considered good for women with PCOS as it’s a type of regular green tea that may provide them with health benefits. However, the best type of green tea for PCOS appears to be loose-leaf, organic or ceremonial green tea due to the higher quality of the product.

How to make green tea for PCOS:

  1. Pick a high-quality green tea of your choice
  2. Place dried leaves of green tea into a cup (via infuser, filter or teabag)
  3. Boil fresh water to 100 degrees
  4. Pour 1 cup of freshly boiled water into your prepared cup
  5. Let it brew for 5-10 minutes
  6. Enjoy on its own or add a sweetener of choice

Pro tips:

  • Drink green tea hot & cold – green tea tastes great not only as a hot beverage but it’s also great cold, especially in the summertime when you can keep it in your fridge, add some lemon, mint and make a delicious iced tea
  • Make green tea blends – try mixing green tea with other PCOS-friendly herbs of your choice to create even better flavor and get additional health benefits, you can make your own tea blends at home or in your local herbal store or find some already pre-made tea products, you can find a complete list of the best herbs and teas for PCOS here ‘What Type Of Tea Is Best For PCOS? (The Ultimate Guide)‘
  • Use matcha powder for baking – adding matcha powder into recipes and making delicious matcha treats and desserts is a great way to add some extra nutrients (and color) into your diet, it works especially great in combination with coconut
  • Add green tea into smoothies – both matcha powder or regular green tea (in liquid form) can be easily added into your smoothies and smoothie bowls if you’re short on time or want to try something new
  • Re-infuse your green tea leaves – if you have a high-quality and aromatic green tea (loose-leaf), you can actually re-use the leaves to make more tea from one portion, it’s important not to brew the tea for too long (approx. 5 mins) so you can re-infuse the leaves with more hot water later
  • Make Matcha lattes – if you’re not a big fan of plain matcha flavor (it’s very intense), try making a Matcha latte instead, you can optimize the flavor and sweetness to your preferences and it’s a great way to get used to the taste, if you’re not sure what type of milk to use, you can check out my article ‘What Type Of Milk Is Best For PCOS? (The Ulitimate Guide)‘ to get some ideas

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