Note that the average cup of green tea contains 100 mg. of catechins. So to get to 3000 mg you'll be drinking a lot of tea! Supplements are available.
Also the way you handle, brew and store your green tea at home can also make a difference in the catechin content. These tips come from a definitive guide to all things green tea:
- Use flow-through tea bags instead of flat tea bags, so the water can easily circulate through the leaves and the catechins can be released efficiently.
- Use purified water, as the chlorine in tap water degrades the catechins and destroys the subtle flavor of green tea.
- Avoid tea kettles made of metal alloys containing iron since iron lowers the antioxidant of activity of catechins.1 Kettles made of high-grade stainless steel, nickel-plated metal alloys, copper, polypropylene plastic, lead-free porcelain or glass are best.
- Bring the water to a full boil and add the tea immediately. Steeping tea leaves at 212° F for five minutes releases approximately 80 percent of the catechins. In contrast, the catechin release is over one-third less when tea is steeped at 176° F.2
- Don’t put the tea leaves in water and then microwave them. This will “overcook” them and destroy some of the catechins.
- Keep your tea in an airtight container, even if it comes in pre-packaged bags. This will keep the tea leaves fresher and help preserve the catechins.