Green Coffee Bean Extract Dosage
Now that studies have begun to demonstrate the weight loss benefits of green coffee bean extract, the supplement form is becoming more popular as an aid to achieving a slimmer physique. Researchers have also noted a lack of side effects, and that makes the extract even more appealing. To be effective, however, the product needs to be taken at an optimal dosage. Determining the best dose is necessary in getting the desired effects from the green coffee bean extract.
In an initial study, subjects were given 200 mg doses of green coffee bean extract as an addition to a regular cup of coffee, and this resulted in promising instances of weight loss in participants. Another study concluded that 400 mg doses can aid in weight loss, but the supplement was taken three times daily in this case. In yet another study, individuals saw marked results with a green coffee bean extract regimen of 700 mg amounts, taken in two 350 mg doses per day.
Research further indicated positive results when taking the 350 mg doses three times daily, totaling 1050 mg amounts per day. The increase in weight loss at this dosage level was not quite as significant, however, as the increase in dosages from 200 mg amounts to higher levels. Research participants were not placed on special diets in any of these studies, but they did burn approximately 400 calories a day by engaging in regular physical activity.
How to Take Green Coffee Bean Extract
The extract comes in the form of pills, much like any other dietary supplement. The pills are reputed to be distinctly bitter, prompting the recommendation to take them with plenty of water. It is also recommended to take the extract supplements before meals. Most recommendations specify approximately thirty minutes before a meal as the best time to take the pills.
The Primary Ingredient
Rather than caffeine, a substance called chlorogenic acid is thought to be responsible for the effectiveness of green coffee bean extract. This substance, a dietary phenol with antioxidant effects, is broken down when the beans are roasted. This means the extract must be taken from the coffee beans before they undergo the roasting process.
Additional Health Benefits
It appears that the chlorogenic acid in the green coffee bean extract somewhat reduces carbohydrate absorption. In turn, this tends to lower blood sugar and inhibit insulin spikes. This can equate to following a low carbohydrate diet, which helps individuals to avoid insulin resistance and perhaps diabetes. Laboratory studies have indicated that chlorogenic acid may also reduce fat absorption and the storage of fat in the liver. Additionally, it could potentially help to reduce triglyceride levels and improve cholesterol, thereby lowering two heart disease risk factors.
Making a Final Determination on Dosage
While the research studies uncovered no side effects from taking green coffee bean extract, it is worth noting that people may experience naturally occurring reactions to any substance taken at high dosages. The notable example is the caffeine found in coffee beans. Although the extract is taken before the coffee beans are roasted, caffeine is nonetheless present and can produce jitters and a rapid heartbeat when consumed in large amounts. The chlorogenic acid may also have a laxative effect when taken in large dosages. This means it is prudent not to exceed the recommended dosage levels for the supplements.
At the lower end of the dosage spectrum, supplements of about 240 mg may be effective for many consumers, and these pills may be taken up to three times a day. Some brands might be found with dosages as high as 3000 mg total for a day, but studies have indicated that this amount might not be necessary to see results. A total of 1600 mg per day is the current most commonly recommended limit, and this is usually advised to be taken via one 800 mg capsule twice daily. When opting to take the supplements three times daily, it is best to use the smaller milligram amounts per pill. All dosage levels are typically taken approximately thirty minutes before meals.