Recently on his self-titled program, Dr. Oz advertised green coffee bean extract as a "miracle pill to burn fat". On his show he says that taking green coffee bean extract can help you lose weight without changing your diet or increasing your activity level at all. Since that time, this supplement has been rising in popularity for this potential as a weight loss aid. It simply consists of and extract of the unroasted seed of the coffee plant (Coffea arabica).
How does it work?
Green coffee bean contains chlorogenic acid (CGA), which has been shown in mice studies to inhibit the release of glucose in the body and to boost the metabolism of sugar and fat in the liver. This can potentially help to drive the body towards burning more fat and storing less
Can I just drink coffee instead?It would appear that the benefits of green coffee bean extract are due to its high CGA content, and not its caffeine content, which is actually far less than a small cup of coffee. Unfortunately, roasting of the coffee beans for use in beverages, removes the chlorogenic acid. This sadly elminates the medicinal effect such that drinking a cup of coffee is not going to provide the same benefit.
Research
There is extremely limited research on the use of CGA for weight loss. In fact, it is limited to a single research study published in 2012. That study examined 16 overweight adults, and found that treatment with 350mg of green coffee bean extract three times daily for 12 weeks helped to cause significant reductions in body weight, despite no other change in diet. Interestingly, some preliminary research has found that CGA may help to protect brain cells against inflammatory damage in neurodegenerative disorders such as dementia.
How should I take GCBE?
According to the research study, 350mg three times daily (1050mg total) was sufficient to promote the desired weight loss. On the Dr. Oz show, their specialist (Lindsey Duncan, ND) recommended a dose of 800mg 30 minutes before meals with a full glass of water, twice daily (1600mg total). Unfortunately, due to the limited evidence, it is difficult to be sure what to take. I usually side with the research and would recommend taking 350mg three times daily before meals, although either suggested dose may be beneficial.
Important Information
There is limited research on green coffee bean extract, and further research into the safety of its long-term use is required. As it stands, no negative side effects to supplementation are known, although it can cause a slight reduction in blood pressure and heart rate. People with low blood pressure or heart failure should use this supplement with caution.
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