Guarana, derived from the seeds of the Paullinia cupana plant native to the Amazon basin, has gained popularity as a dietary supplement marketed for weight loss, enhanced athletic performance, and as a stimulant similar to coffee. Guarana seeds, dried and powdered, are readily available over the counter (OTC) in various forms such as powders, tablets, and capsules. This article delves into the potential benefits of guarana for weight loss, its other health effects, and associated risks, providing a comprehensive overview based on available scientific evidence.
What is Guarana?
Guarana is a climbing plant indigenous to Brazil and other regions of the Amazon in South America. Its seeds are notable for their high caffeine content - approximately twice the amount found in coffee beans. This high caffeine concentration contributes to guarana's stimulant effects, which have traditionally been used to increase wakefulness, reduce hunger and thirst, and alleviate headaches.
While guarana is often associated with its caffeine content, it also contains other substances with therapeutic properties, including theobromine, theophylline, proanthocyanidins, catechin, epicatechin, tannins, saponins, starches, and minerals. These compounds may contribute to the various health benefits attributed to guarana.
How Guarana Works
The primary mechanism of action for guarana is attributed to guaranine, a chemical compound identical to caffeine. Caffeine acts by blocking the effects of adenosine, a compound that promotes relaxation in the brain. By binding to adenosine receptors, caffeine prevents their activation, thus reducing fatigue and increasing alertness, vigilance, reaction time, and attention.
In addition to caffeine, guarana's potential benefits may stem from other bioavailable substances present in the plant extract. Research suggests that guarana may possess anti-inflammatory and antioxidant properties, which could contribute to its various health effects.
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Potential Benefits of Guarana
Weight Loss
Guarana is often marketed as a weight loss supplement due to its caffeine content and potential effects on metabolism. Caffeine is known to boost metabolism, which may aid in weight loss. A 2019 study involving rats fed either a Western or low-fat diet with or without guarana supplementation over 18 weeks showed that guarana supplementation prevented weight gain, insulin resistance, and adipokine dysregulation, a condition that can lead to obesity and cardiovascular issues.
Furthermore, guarana has been found to suppress genes that aid fat cell production and promote genes that slow it down. Guarana seed powder supplementation prevented weight gain, insulin resistance, and adipokine dysregulation induced by a Western diet compared with the control diet. Guarana induced brown adipose tissue expansion, mitochondrial biogenesis, uncoupling protein-1 overexpression, AMPK activation, and minor changes in gut microbiota. Molecular docking suggested a direct activation of AMPK by four guarana compounds tested here. It is proposed that brown adipose tissue activation is one of the action mechanisms involved in guarana supplementation-induced weight loss and that direct AMPK activation may underlie this mechanism.
However, it's important to note that studies demonstrating guarana's weight loss effects have often combined it with other supplements, making it unclear whether guarana alone is effective. More human-based studies are necessary to confirm these findings.
Enhanced Cognitive Function
Guarana has been shown to improve cognitive performance, including focus and mental energy. Caffeine, a key component of guarana, helps maintain focus and mental energy by blocking the effects of adenosine, a compound that helps the brain relax.
A 2023 review of research indicated that guarana given over a short period may have an impact on cognitive performance. Low doses of guarana may aid cognitive performance. However, researchers note that it’s unknown if that impact is due to substances in guarana, such as caffeine, and recommend additional research.
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Antioxidant Properties
Guarana contains various compounds with antioxidant properties, including caffeine, theobromine, tannins, saponins, and catechins. Antioxidants neutralize harmful molecules called free radicals, which can damage cells and contribute to aging, heart disease, cancers, and other diseases.
A 2017 study examined the effects of roasted guarana seed water on roundworms and concluded that guarana has antioxidant properties. The study found that the guarana water’s antioxidant action improved the worms’ resistance against oxidative stress. In the same study that examined guarana’s antioxidant effect on roundworms, the authors also observed its properties for aging.
Anti-inflammatory Effects
Guarana appears to have anti-inflammatory properties. A 2021 study compared the efficacy of guarana powder against caffeine in reducing inflammation in rats with elevated cholesterol. The guarana powder had a more pronounced anti-inflammatory effect than the caffeine.
Digestive Health
Guarana has been used traditionally as a natural stomach tonic to treat digestive problems like chronic diarrhea and constipation. It may have anti-diarrhea properties because it’s rich in tannins, plant-based antioxidants that can help reduce diarrhea. On the other hand, guarana is rich in caffeine, which may act as a natural laxative, stimulating contractions in the intestines and colon muscles to relieve constipation.
Heart Health
Guarana may reduce the risk of heart disease in several ways. Its antioxidants may aid blood flow and prevent blood clots. Research also indicates that guarana may decrease LDL "bad" cholesterol oxidation, which can contribute to plaque buildup in arteries.
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Pain Relief
Historically, Amazonian tribes used guarana as a pain reliever. Its pain-relieving properties are attributed to its high caffeine content, which plays a role in pain management by binding and blocking adenosine receptors that stimulate feelings of pain. Studies have shown that caffeine can significantly enhance the effects of over-the-counter pain relief medications.
Skin Health
Due to its strong antioxidant and antimicrobial properties, guarana is popular in the cosmetics industry as an ingredient in creams, lotions, soaps, and hair products. Its caffeine content may also aid blood flow to the skin.
Antibacterial Properties
Guarana contains compounds that may inhibit or kill harmful bacteria, such as Escherichia coli (E. coli). A 2022 study found that guarana was effective in modifying the metabolism of E. coli to reduce the production of bacterial folate in the digestive tract.
Protection Against Age-Related Eye Disorders
Guarana contains compounds that fight oxidative stress, a major risk factor for age-related eye disorders like macular degeneration, cataracts, and glaucoma. One 2017 study found that people who regularly consumed guarana had better self-reported vision than those who consumed it sparingly.
Risks and Side Effects of Guarana
The side effects of guarana are generally the same as the side effects of caffeine, with common side effects of guarana including headache, agitation, anxiety, irritability, restlessness, nervousness, insomnia, delirium, dizziness, ringing in the ears (tinnitus), muscle spasms, convulsions, increased respiration, irregular heart rhythms (arrhythmias), rapid heart rate (tachycardia), high blood pressure (hypertension), and high blood glucose levels (hyperglycemia). These include sleep problems, anxiety, restlessness, upset stomach, a faster heartbeat, and a need to urinate more frequently.
High doses of caffeine may raise the risk of high blood pressure. An overdose of caffeine can cause seizures and convulsions.
Some people who consume a lot of caffeine for a long time may develop tolerance, requiring more and more to get the same effects. Caffeine can also lead to dependency, meaning individuals feel like they can't function without their usual doses. If caffeine consumption is cut back, withdrawal symptoms, such as headaches and crankiness, may occur, though these typically resolve within a few days.
It's important to be cautious when consuming guarana in any form along with other foods and supplements that contain caffeine, such as coffee and sodas, to avoid excessive caffeine intake.
Precautions
Talk to your doctor before using guarana if you have high blood pressure, anxiety disorders, glaucoma, osteoporosis, heart problems, bleeding disorders, diabetes, kidney problems, or liver disease. At least one death has been reported in a young woman with mitral valve prolapse who consumed a drink containing guarana.
Guarana may interact with medicines such as antidepressants, lithium, sedatives, and blood thinners. It's crucial to inform your doctor of all medications you are currently taking to avoid potential drug interactions. Don’t use guarana along with other stimulants, whether they’re medications, supplements, or street drugs.
The caffeine in guarana can raise blood pressure, which can negatively affect fetal development if taken during pregnancy. Pregnant people should avoid or limit guarana intake, as caffeine can cross the placenta. Too much caffeine may cause growth abnormalities in your child or increase the risk of miscarriage. If you're pregnant or breastfeeding, talk to your doctor about whether you need to limit caffeine.
Dosage and Consumption
There is no standard dose of guarana. Daily doses in various products range from 200-1,000 milligrams. A more important consideration may be the total amount of caffeine in any product containing guarana and how much total caffeine you consume in a day. The FDA says the safe level of caffeine for many adults is around 400 milligrams a day. That's the amount in two or three 12-ounce cups of coffee. Some energy drinks, including some that contain guarana, have more than 300 milligrams in one container. Caffeine tolerance varies, and some people will get side effects with amounts that don't bother other people.
Guarana in Products
Guarana is widely used in energy drinks, soft drinks, and supplements. In Brazil, guarana is also the key ingredient in popular sodas that taste similar to ginger ale. Caffeine extracted from guarana seeds is also added to some skin care products.