Guarana Extract
Also known as: Guarana, Brazilian cocoa, Guarana seed, Paullinia cupana
Overview
Guarana, scientifically known as *Paullinia cupana*, is a plant native to the Amazon rainforest, primarily recognized for its seeds which possess a high concentration of caffeine, surpassing that of coffee beans. Traditionally, it has been employed as a stimulant and to alleviate fatigue, headaches, and other related conditions. The primary applications of guarana involve enhancing energy levels, improving cognitive function, and supporting weight loss efforts. Research on guarana is moderately mature, with a growing body of evidence supporting its effects, particularly concerning fatigue and cognitive performance. However, the quality of the available evidence varies, with some studies exhibiting significant heterogeneity and methodological limitations. Guarana is available in various forms, including capsules, tablets, powders, and as an ingredient in energy drinks and supplements.
Benefits
Guarana has shown potential benefits in several areas, though the strength of evidence varies. A meta-analysis indicated that guarana significantly alleviates cancer-related fatigue, demonstrating a moderate effect size. However, another review found no significant benefit over placebo in reducing fatigue in cancer patients, highlighting inconsistencies in the research. In terms of cognitive performance, acute ingestion of guarana may improve response time in cognitive tasks, although overall cognitive effects are mixed and generally small. While traditionally used for weight loss and energy enhancement, specific studies on these effects are less robust. The benefits appear most pronounced for cancer patients experiencing fatigue and individuals seeking short-term cognitive improvements. More research is needed to confirm these effects and determine optimal usage.
How it works
Guarana's primary mechanism of action is attributed to its high caffeine content. Caffeine acts as a stimulant by blocking adenosine receptors in the brain, which reduces feelings of tiredness and increases alertness. This interaction with the central nervous system enhances alertness and can potentially improve cognitive function. While caffeine is the main driver, other bioactive compounds present in guarana may also contribute to its overall effects, though their specific mechanisms are not as well understood. The combined effect results in increased energy, improved focus, and reduced fatigue.
Side effects
Guarana is generally considered safe when consumed in moderation, but its high caffeine content can lead to several side effects similar to those associated with caffeine intake. Common side effects (occurring in >5% of users) include insomnia, palpitations, nausea, anxiety, and dry skin. Less common side effects (1-5%) may include headaches and dizziness. Rare side effects (<1%) can involve severe allergic reactions. Guarana can interact with stimulants and caffeine, increasing the risk of adverse effects, and may also interact with blood thinners, potentially increasing the risk of bleeding. It is contraindicated in pregnancy and breastfeeding due to the high caffeine content, and individuals with high blood pressure should exercise caution as it may exacerbate hypertension. Children and adolescents should avoid guarana due to its stimulant effects. Sensitive individuals should start with low doses to assess tolerance.
Dosage
The minimum effective dose for cognitive effects typically starts at around 37.5 mg of guarana extract, containing approximately 4.3 mg of caffeine. For general use, a dosage range of 50-200 mg of guarana extract per day is often recommended, although optimal dosing for specific effects remains unclear. It is generally advised not to exceed 400 mg of caffeine per day from all sources. For cognitive tasks, acute ingestion may be beneficial, while chronic supplementation may be more relevant for addressing fatigue. Guarana is commonly available in capsules or tablet form. Its bioavailability is similar to that of caffeine, with rapid absorption. No specific cofactors are required for its absorption or efficacy. It is important to monitor caffeine intake from all sources to avoid exceeding safe upper limits.
FAQs
Is Guarana Safe for Everyone?
Guarana is generally safe, but individuals sensitive to caffeine or with certain health conditions like high blood pressure should exercise caution and consult with a healthcare provider.
How Quickly Does Guarana Work?
Immediate effects are possible for cognitive tasks due to its caffeine content, while long-term benefits for fatigue are less clear and may require consistent supplementation.
Can Guarana Interact with Medications?
Yes, guarana can interact with stimulants and blood thinners. Consult with a healthcare provider if you are taking any medications before using guarana supplements.
What are the side effects of guarana?
Common side effects include insomnia, palpitations, nausea, and anxiety, similar to those associated with caffeine. Rare side effects include severe allergic reactions.
Is guarana safe during pregnancy?
Guarana is generally not recommended during pregnancy and breastfeeding due to its high caffeine content, which can pose risks to the developing fetus or infant.
Research Sources
- https://www.scielo.br/j/ramb/a/QSn5BCHPWD3QC8RLnRVVr4h/?lang=en – This meta-analysis, involving 229 patients, found that guarana significantly alleviates cancer-related fatigue. The study reported a standard mean difference of −0.77 (95% CI −1.34, −0.21; p = 0.007), indicating a notable reduction in fatigue symptoms. However, the authors noted high heterogeneity among the included studies, suggesting variability in the patient populations and methodologies.
- https://pubmed.ncbi.nlm.nih.gov/34146166/ – This systematic review with meta-analysis, which included 427 patients, found no significant benefit of guarana over placebo for fatigue reduction in cancer patients. The mean difference was −0.02 (95% CI −1.54, 1.50; p = 0.98), indicating no statistically significant difference between guarana and placebo. The authors noted the low quality of evidence, suggesting that further research is needed to clarify the effects of guarana on cancer-related fatigue.
- https://www.clinicaloncologyletters.com/article/10.4322/col.2018.007/pdf/col-3-1-2-53.pdf – This article discusses the use of guarana for cancer-related fatigue, highlighting the need for more robust evidence. It emphasizes the importance of considering the heterogeneity of cancer populations and the varying methodologies used in studies assessing the efficacy of guarana. The article suggests that while some studies show promise, the overall evidence base remains limited.
- https://www.ncbi.nlm.nih.gov/books/NBK589113/ – This resource provides general information about caffeine and its effects on the body. It discusses the mechanisms of action of caffeine, including its role as an adenosine receptor antagonist, and its impact on alertness, cognitive function, and physical performance. The resource also covers potential side effects and safety considerations associated with caffeine consumption.
- https://pubmed.ncbi.nlm.nih.gov/36678305/ – This systematic review with meta-analysis, involving 328 participants, examined the effects of guarana on cognitive performance. The study found small, non-significant overall cognitive effects, but observed improved response time in cognitive tasks. The authors noted mixed results across studies, suggesting that the effects of guarana on cognition may vary depending on the specific tasks and populations studied.
Supplements Containing Guarana Extract
Ramp Up
Force Factor
Body Rush Fruit Punch
Force Factor
Body Rush Strawberry Kiwi
Force Factor
Body Rush Cherry Limeade
Force Factor
ThermoGain
MuscleTech
80 Hour Energy Spray
Kickers
Endure Creatine Serum Raspberry
Phytonutritia
Endure Creatine Serum Lemon Lime
Phytonutritia
Thermo Fat Burner Creatine Serum Raspberry
Phytonutritia
Thermo Fat Burner Creatine Serum Lemon Lime
Phytonutritia
