Look at the ingredients in almost any energy supplement. With a high degree of probability you will see guarana there, the benefits and harms of which have been studied by scientists not so long ago. Derived from an Amazonian fruit, guarana has long been in great demand for improving health. It has been used to treat various diseases for centuries.
Recently, research shows that taking guarana can provide quite a long list of benefits. It can help optimize memory, fight fatigue, improve heart health, and much more to help you feel better.
In the article we will look at the scientific facts about what guarana is, its benefits and harm to health. We will also outline recommendations on how to take guarana without consequences.
What is guarana
Guarana, also known by the scientific name Paullinia cupana, is a species of plant native to the Amazon Valley in South America. This plant is valued for its seeds from its powerful fruits. It belongs to the soapberry family and is closely related to the longan fruit (also known as dragon's eye) as well as other fruit varieties such as lychee and ackee.
The plant itself has large leaves and produces clusters of flowers. It also produces small fruits that are about the same size as coffee beans and range in color from red to brown. The fruit contains black seeds that are covered with white seeds, giving it a unique appearance that closely resembles an eye.
The seeds are very rich in caffeine. They are often used as an additive in energy drinks. Due to the caffeine content of guarana seeds, it may provide other health benefits besides increasing energy levels. In fact, research shows that guarana can do everything from improving skin health to losing excess weight and much more.
The health benefits and harms of guarana
Health Benefits of Guarana
- Increases brain power
- Contains many antioxidants
- Fights fatigue
- Promotes regular bowel movements
- Improves heart health
- Keeps skin glowing
- May help reduce cancer growth
- Promotes weight loss
Let's take a closer look at each property.
Increases brain power
Research shows that guarana can have a powerful effect on focus and memory. One study found that low doses could improve both memory performance and alertness compared to a control group (). Similarly, another study compared the effects of guarana and ginseng. Guarana seed extract has been reported to be able to significantly improve task performance and attention to a greater extent than ginseng ().
High level of antioxidants
The benefits and harms of guarana are determined by the content of certain substances in it. Guarana fruit contains a wide range of powerful antioxidants, including caffeine, tannins, saponins, theobromine and catechins. Antioxidants are beneficial compounds that can help fight the formation of free radicals and prevent oxidative damage to cells. Not only that, but some studies show that antioxidants may even protect against chronic diseases such as heart disease, cancer and diabetes ().
Fights fatigue
Guarana is loaded with caffeine, and the seeds are packed with a higher concentration of caffeine than even coffee beans. Caffeine acts as a stimulant and affects the activity of certain neurotransmitters in the brain, increasing energy levels. This is why drinks such as coffee and energy drinks are often used as a quick fix to reduce energy and fatigue.
In addition to fighting physical fatigue, some research suggests that guarana may help reduce mental fatigue. One study showed that taking it reduced mental fatigue associated with intense mental work in experimental participants ().
Potential Harm of Guarana
Low doses of guarana are generally safe and have minimal risk of side effects. Scientists have found that it has low toxicity even with regular use ().
However, due to its caffeine content, it is extremely important to keep your consumption in moderation. Not only is caffeine highly addictive, but it can also have negative health effects. It can even lead to a caffeine overdose if consumed in large quantities.
Some of the most common side effects associated with guarana include symptoms such as:
- Insomnia
- Anxiety
- Digestive problems
- Arrhythmia
- Headache
- Nausea
If you notice these or any other side effects after consuming guarana, consider reducing your dosage or stopping use altogether.
Pregnant women should limit or avoid products containing guarana. Increased caffeine consumption may be associated with a higher risk of birth defects and preterm birth ().
Additionally, guarana is often used as an additive in unhealthy drinks. These include energy drinks or alcoholic products. Drinks that are often filled with unhealthy sugar and extra ingredients. These products essentially negate any health benefits of guarana. They may cause more harm than good from guarana when it comes to your health.
Reviews
When you search for “guarana for weight loss,” you can find both enthusiastic and restrained reviews. Affordable price and quick effect make preparations with herbal extract in demand among the masses.
Elena, 36 years old: “With guarana, I lost 4.5 kg in a week. – did the simply impossible. Other drugs did not give such results. But then the body got used to the energy drink and the weight froze. I increased the dosage, but terrible headaches began. I went to the doctor, and it turned out that this side effect is common for this plant. I had to refuse, but it’s a pity - the result was “obvious.”
Nika, 28 years old: “For a month I drank tea with guarana , bought online. In the pharmacy, such drugs are much more expensive, and they are more difficult to find. I'm quite satisfied with the effect. I got rid of intestinal problems, the feeling of heaviness in the stomach disappeared, and more energy appeared. I especially liked the natural composition of the drug. The price of tea, of course, is considerable, but the result is worth it.”
Irina, 32 years old: “I combined Guarana 2000 with training in the gym. I noticeably increased in strength and energy and was able to exercise every day. The natural fat burner helped me quickly get rid of 4 extra pounds, my figure became toned, and my mood improved. I heard that energy drinks with guarana cause irritability and stomach pain, but I haven’t observed any “side effects.”
Guarana almost immediately curbs appetite, enhances physical capabilities, relieves the blues and treats vitamin deficiency. If the dosage is scrupulously observed, plant fruits will help to correct the silhouette and improve the health of the body. Such natural doping will stimulate intense training and increase their results. The innovative product is actively used in medicine and sports, dietetics and cosmetology. However, if you want to lose weight quickly and irreversibly, you should not count on the miraculous properties of tropical fruits - an integrated approach and medical supervision are necessary.
Guarana, taurine, adderall and caffeine - comparison
Guarana, taurine, Adderall, and caffeine tablets are known for their ability to increase energy levels, improve fat burning, and improve concentration. What are the differences and similarities between these means?
Taurine is a type of amino acid that is found in the tissues of the human body. The body can produce it itself in small quantities. Taurine is found in certain foods, including meat, dairy products and seafood. It is often added to energy drinks and supplements. It is thought to be associated with a number of health benefits, such as increased fat burning during exercise and improved heart health (,).
Adderall, on the other hand, is a type of prescription drug used to treat attention deficit hyperactivity disorder (ADHD) and narcolepsy. It is known for its beneficial effects on attention. When abused or taken in high doses for long periods of time, it can also cause addiction and withdrawal symptoms similar to caffeine.
Finally, caffeine tablets are becoming increasingly popular among consumers looking for a quick boost of energy. Especially among those who simply don't like coffee or other caffeinated drinks and prefer to get a quick fix of caffeine in supplement form instead. Caffeine tablets boast the same benefits of caffeine, such as reducing constipation and increasing energy levels. However, they also come with the same set of side effects, which can include anxiety and headaches.
Laboratory research
In the 19th century, guarana was mixed with alcohol to create alcoholic drinks that were both intoxicating and invigorating. The study of its healing properties began in the last century. Then the positive effect of the plant extract on mental development and concentration was noted. Later, studies were conducted on the capabilities of Brazilian fruits in various dosages. Increased physical performance and improved mood were observed even with minimal amounts of the substance.
At the beginning of the 21st century, guarana’s ability to burn fat tissue was noted. Volunteers took part in an experiment in which one group consumed a placebo, and the second a mixture of yerba mate and guarana.
Those losing weight who used “pacifiers” lost an average of 4.5 kg less than those who tried the herbal complex.
Further study of tropical fruits revealed the antibacterial and antioxidant properties of the seeds.
Look at the same topic: Reviews from those who have lost weight about the effectiveness of Green Slim herbal tea
Guarana, coffee and green tea
There are many similarities between guarana, coffee and green tea, three popular ingredients used for their health-promoting properties and energizing effects.
All three are rich in caffeine and antioxidants. Both of these are associated with a number of potential health benefits. Additionally, they are all commonly consumed to help enhance weight loss, maximize alertness, and help fight fatigue.
Coffee and green tea can be included in your diet. But guarana is usually found in supplement form.
In terms of caffeine content, guarana extract is significantly higher in caffeine than coffee. Some studies show that the seeds contain four to six times more caffeine than coffee beans (). Green tea contains the least caffeine of all.
Composition of the dietary supplement and method of its use
As a rule, guarana extract is not used in its pure form. It usually acts as an active ingredient in a dietary supplement or a special drug of the same name.
The classic composition of such an additive includes the following components:
- caffeine directly in an amount of 30 to 50 percent of the total amount of the active substance;
- theobromine, which acts as a stimulator of nerve impulses, activating metabolic processes in the body, reduces general fatigue (its dose does not exceed 0.02-0.04 percent);
- sometimes theophylline (up to 0.25 percent) is used as an accompanying substance in a quality similar to theobromine.
How to take guarana, dosage
Guarana supplements are available in many different forms, ranging from guarana tea to guarana extract. Guarana seed powder is also often added to advertised drinks and foods to naturally boost energy levels. It is often combined with other herbs and plants that contain thermogenic properties.
There are currently no official dosage guidelines for guarana. Most studies suggest that dosages between 50 and 200 milligrams may be optimal. Stick to this dose to maximize the potential health benefits of guarana and minimize harm. Guarana is also sold in large dosages. But before taking more than 200 mg per day, be sure to consult your doctor.
In general, pregnant women are advised to limit their caffeine intake to 200 mg per day. For this reason, it is best for pregnant women to limit or avoid guarana and products that contain it.
Finally, if you experience any negative side effects such as increased heart rate, anxiety, or headaches, consider lowering your dose or stopping use.
If you decide to take guarana to increase energy and strength, we recommend that you pay attention to this product. It can be purchased at iherb.com:
Natrol, Guarana, 200 mg, 90 capsules
Final Thoughts
- Guarana is one of the plant species native to the Amazon. The plant uses fruits and caffeine-rich seeds.
- Some of the potential benefits of guarana include improved brain function, heart health, and skin health. It may also help reduce the growth of cancer cells, fight fatigue, and promote bowel regularity.
- Side effects may occur when taking guarana. The most common symptoms include headaches, digestive problems, anxiety, restlessness and nausea.
- Since it contains a lot of caffeine, consumption should be moderate.
- When taking a guarana supplement, stick to a dosage of 50 to 75 milligrams per day to maximize potential health benefits and prevent possible harm.
Helpful information
The fat-burning effect of Amazonian chestnut is actively used in cosmetology. Guarana powder is added to creams and oils for anti-cellulite massage, gels and serums for skin lifting. Taking the drug orally helps strengthen the vascular network, get rid of rosacea, dark circles under the eyes, and regulate sebum production.
The following will help improve your appearance, add shine to your hair, rejuvenate and tighten your skin:
- hot mustard, which is actively used for anti-aging wraps and hair masks;
- royal pomegranate fruit, which promotes collagen production and improves overall health;
- grapefruit, which is included in cosmetics and all kinds of diets.
What beneficial properties of guarana extract do you know? Perhaps you know more about contraindications or correct dosage selection? Share in the comments, we will be grateful.
