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Guarana Extract

Also known as: Guarana, Brazilian cocoa, guarana seed, Paullinia cupana

Overview

Guarana is a perennial climbing plant native to the Amazon rainforest, best known for its seeds that contain a higher concentration of caffeine than coffee beans. Traditionally used by indigenous populations as a stimulant and herbal remedy, guarana has gained popularity in modern dietary supplements. It is promoted for various benefits including enhanced energy, cognitive function improvement, and weight management. Research on guarana is moderate, with evidence supporting its efficacy in reducing fatigue, particularly in cancer patients, as well as potential cognitive enhancements. The ingredient can be found in multiple forms, such as capsules and extracts, and is increasingly incorporated into energy drinks and health supplements.

Benefits

Guarana has been associated with several evidence-based benefits. Notably, it appears to alleviate cancer-related fatigue, evidenced by a meta-analysis showing a significant effect (SMD = -0.77). However, another review did not find superiority over placebo. Guarana may enhance cognitive performance, demonstrating slight improvements in response times, although overall cognitive enhancements vary in consistency and significance. Research indicates the ingredient may offer benefits to cancer patients in managing fatigue. Despite traditional uses for improved energy levels and weight loss, specific robust studies supporting these claims are limited.

How it works

Guarana's primary active component is caffeine, which is a central nervous system stimulant. It functions by blocking adenosine receptors in the brain, thereby increasing alertness and reducing the perception of fatigue. In addition to caffeine, guarana contains other bioactive compounds that may positively influence cognitive function, though their mechanisms remain less well understood. Overall, guarana enhances energy levels and cognitive task performance primarily through its stimulating effects.

Side effects

While guarana is generally deemed safe when used in moderation, it shares a safety profile similar to caffeine due to its high caffeine content. Common side effects occurring in more than 5% of users include insomnia, palpitations, nausea, anxiety, and dry skin. Less frequently, side effects like headaches and dizziness may occur. Rarely, severe allergic reactions have been reported. Caution is advised for individuals taking stimulants or blood thinners, as guarana may enhance risks of adverse effects or bleeding. It is contraindicated in pregnant or breastfeeding women and those with high blood pressure. Special attention should be given to sensitive individuals, particularly children and adolescents, who should avoid guarana due to its caffeine content.

Dosage

The minimum effective dose of guarana for cognitive effects is typically around 37.5 mg, equating to approximately 4.3 mg of caffeine. For general use, dosage recommendations range from 50 to 200 mg of guarana extract per day. It is advised that total caffeine intake from all sources does not exceed 400 mg per day to avoid adverse effects. Timing of ingestion may enhance cognitive tasks in the short term, while chronic supplementation may be beneficial for fatigue. Common forms of guarana available include capsules and tablets, which are rapidly absorbed, akin to caffeine, allowing quick onset of effects.

FAQs

Is Guarana Safe for Everyone?

Guarana is generally safe for most people, but those sensitive to caffeine or with specific health conditions should be cautious.

How Quickly Does Guarana Work?

Immediate effects can occur for cognitive performance, while benefits for fatigue may take longer to manifest.

Can Guarana Interact with Medications?

Yes, especially with stimulants and blood thinners, increasing the risk of adverse effects.

Research Sources

https://www.scielo.br/j/ramb/a/QSn5BCHPWD3QC8RLnRVVr4h/?lang=en – This meta-analysis examined the role of guarana in alleviating cancer-related fatigue, finding significant effects, although noting high heterogeneity among studies.
https://pubmed.ncbi.nlm.nih.gov/34146166/ – A systematic review and meta-analysis studying guarana's efficacy in cancer patients revealed no significant benefits over placebo for fatigue reduction, highlighting the low quality of evidence.
https://www.clinicaloncologyletters.com/article/10.4322/col.2018.007/pdf/col-3-1-2-53.pdf – This meta-analysis focused on cognitive performance associated with guarana. It highlighted small, non-significant overall cognitive effects but noted improved response times in specific tasks.
https://www.ncbi.nlm.nih.gov/books/NBK589113/ – An overview of guarana's pharmacological properties, detailing its stimulant effects and bioactive compounds that contribute to its efficacy.
https://pubmed.ncbi.nlm.nih.gov/36678305/ – This publication discusses the role of guarana in energy-boosting supplements and its potential impact on fatigue and cognitive performance.