BENEFITS OF GUARANA
✓ Stimulant and energizing
✓ Improves concentration
✓ Improves memory
✓ Aids weight loss
✓ Antioxidant
What is guarana?
Guarana (Paullinia cupana) is a shrub native to the Brazilian Amazon, whose seeds of the same name have been consumed since the pre-Columbian era by various ethnic groups. It belongs to the Sapindaceae family, like lychees and chestnuts, and is typically cultivated in the wet Amazonian forests in Brazil, Paraguay, Peru, Colombia, and Venezuela.
It is a climbing shrub, somewhat like a vine. It produces red berries containing a black seed surrounded by white flesh. When the fruit is ripe, the berry bursts open and is referred to by the Guarani Indians as the “eye of the forest.”
This black seed has been used for centuries by the Guarani and other Amazonian ethnic groups to treat certain ailments and to boost the energy, libido, and endurance of the indigenous peoples.
Indeed, guarana is a powerful stimulant. It contains up to four times more caffeine than coffee! The caffeine in guarana is known as guaranine. This is a marketing term, as it is exactly the same molecule. Its properties were disseminated in Europe in the 18th century by the German botanist Christian-François Paullini, who gave it its scientific name.
Guarana can be consumed in powder, capsule, or drink form. In Brazil, a guarana-based soda, Guaraná Antartica, is the best-selling beverage after Coca-Cola!
Nutritional Composition
- Caffeine (or guaranine)
- Antioxidants: tannins, catechins, theobromine
- Polysaccharides
- Proteins
- Vitamins A, E, B1, B3
- Minerals: calcium, potassium, phosphorus, iron, zinc, copper, magnesium
- Essential fatty acids
Benefits of Guarana
The guarana seed is a concentrate of active ingredients, including caffeine, which accounts for its numerous benefits. The advantage of this superfood compared to others is that its effects have been widely studied and are mostly scientifically proven. Here are the main virtues of guarana.
⚡️ Stimulant and Energizing
Guarana is a powerful natural stimulant and energizer. The high level of caffeine it contains stimulates the central nervous system and releases adrenaline. The advantage is that thanks to the tannins, guarana does not have the side effects of coffee (nervousness, palpitations, insomnia, etc.).
It enhances reflexes and helps to fight drowsiness. It increases our resistance to fatigue and provides energy throughout the day. Indeed, the tannins it contains allow for slow absorption, ensuring its effects are sustained over the long term and support prolonged effort.
It is particularly recommended during sports activities as it increases strength, endurance, and recovery after exertion. It prevents the buildup of lactic acid in muscles, thereby reducing muscle pain.
This study from Northumbria University in Newcastle demonstrated that a dietary supplement composed of vitamins, minerals, and guarana reduced mental fatigue. This one, conducted by the Federal University of Paraiba in Brazil on mice, showed that guarana increased physical strength.
👩🏫 Improves Concentration and Memory
Guarana enhances cognitive performance, notably concentration, memory, and learning ability, thanks to caffeine and other alkaloid substances present in guarana that are still being studied. A guarana regimen can be a real asset for students during exam periods, for example.
It is particularly recommended to combine it with ginseng to further boost these abilities.
This study from Northumbria University in Newcastle demonstrated that guarana contributed to better learning and intellectual performance. Furthermore, this study from the Federal University of Santa Maria in Brazil conducted on rats shows that guarana increases memory.
🏃♂️ Helps with slimming
Guarana is a fat burner, often used in the dietary products industry aimed at weight loss and combating obesity. It is particularly recommended during a diet, as it also helps maintain an optimal energy level.
It activates our metabolism, which will allow us to burn more calories even at rest. It helps eliminate bad fats and bad cholesterol, and provides a sensation of fullness.
But with this goal in mind, its action alone would not suffice; it must be accompanied by a balanced diet and regular physical activity.
This study from the Sao Francisco University School of Medicine in Brazil demonstrated that guarana inhibits fat cell production and promotes the genes that reduce them. This one conducted by the Federal University of Santa Maria in Brazil on an Amazonian population sample over 60 years old showed that guarana consumers have a lower average waist circumference than others.
🥝 Antioxidant
Guarana is a mine of antioxidants, including caffeine, but also tannins, theobromine (like cocoa), catechin, and saponins. In this way, it is quite similar to green tea and, therefore, to matcha.
These antioxidants will fight free radicals, protecting our cells from oxidative stress. They are particularly effective against skin aging.
The catechin, more specifically, will help improve circulation, prevent inflammatory and coronary diseases, and thus protect the heart.
This study from the Federal University of Santa Maria in Brazil conducted on 42 seniors demonstrated that guarana and its antioxidants reduce the risk of cardiovascular diseases.
How to consume guarana?
Opt for organic guarana
The production of guarana in Brazil is industrial: it must meet the high demand of the agro-industry and the pharmaceutical industry. Many farmers use pesticides, hybrid species, and GMOs.
But there are also many organic producers certified AB and Ecocert who traditionally exploit the wild strains of guarana. For example, the Satéré Mawé tribe in the Amazonas state still produces organic and fair-trade guarana, which can be found in commerce.
Organic guarana is recommended because it will be better for health (free from pesticides and toxic products), richer in nutrients, and therefore more effective. Moreover, organic farming has a smaller impact on the environment, helping to better preserve the threatened territory of the Amazon.
Guarana powder
Consuming guarana in powder is the best way to benefit from all its properties since the seed is minimally processed. Traditionally after harvest, the seeds are extracted from the red berries, then they are cleaned, dried in the sun or on iron plates, roasted, and ground. They are made into a paste rolled into a cylinder shape that is then grated to obtain guarana powder.
Furthermore, it is easy to incorporate into our daily diet: diluted in water, in a juice, or mixed with a yogurt or a smoothie.
Read also | Things to know before buying guarana
Guarana powder is often used in cosmetics due to its high caffeine content making it an ally for the skin. It notably helps fight against aging and cellulite.
Guarana in capsules
Guarana capsules are the most convenient way to consume them, as they allow for precise dosage control. One should always check their caffeine content and concentration, and ensure they do not contain synthetic caffeine or additives.
Guarana drink
Today, many energy drinks (such as Red Bull), smart drinks (nutrient-rich energy drinks), and slimming drinks contain guarana. Its stimulating properties and fat-burning qualities make it a significant marketing asset.
These drinks actually contain little guarana and a lot of additives, and they are not recommended as part of a healthy and balanced diet.
If you prefer to consume guarana as a beverage, it’s better to prepare it yourself with powder or infuse seeds.
➜ Everything you need to know about guarana in drinks
Dosage
Guarana is clearly not recommended in the evening, like coffee, to avoid disrupting our sleep. Additionally, it is advised not to exceed 5g if you consume caffeine otherwise. A 4 to 6-week cure is recommended to regain energy and fight fatigue. Continuous consumption is strongly discouraged due to the risk of dependency.
Contraindications and side effects
There is no danger in taking guarana as long as the recommended daily doses are respected. Side effects are rare if these doses are adhered to. However, there have been reports of heart palpitations and stomach pains.
Guarana is not recommended for pregnant or breastfeeding women, people with high blood pressure, cardiovascular disorders, and insomnia.
Guarana may interact with certain medications, so it is advised to seek medical advice in the case of temporary or continuous treatment.
History and current culture
According to a mythology of the Sateré-Mawé, natives of the state of Amazonas in Brazil, a mischievous deity once killed a young villager. To console his tribe, a benevolent deity first planted his left eye in the forest, becoming the wild guarana. Then his right eye in the village, allowing the domestication and cultivation of guarana.
Guarana was introduced in Europe with the Portuguese and Spanish conquest in the 16th century, without success. It was truly industrialized and marketed from the 1960s when it was introduced to other states in Brazil to meet growing demand. Current production is 4000 tons per year, from the States of Amazonas, Mato Grosso, and Bahia. Brazil produces 95% of guarana, but it is also found in Venezuela.
