Guarana (Paullinia cupana) is a plant from the Amazon region offering antioxidant and stimulating properties. It may be recognised as a soft drink used for an energy boost and to reduce fatigue, but, guarana has been shown to offer many health benefits such as anti-aging, cholesterol-lowering, weight loss and improvement in memory and cognitive function, to name a few. These positive effects are accredited to the high content of bioactive compounds found in guarana seeds.
As an herbal supplement guarana is popular for weight loss, to enhance exercise performance, as an aphrodisiac and to reduce mental fatigue and increase focus.
How it works
Guarana contains caffeine. Caffeine works by stimulating the central nervous system (CNS), heart, and muscles. Guarana also contains theophylline and theobromine, which are chemicals similar to caffeine.
What makes it work - Bioactive compounds
The region guarana is grown, the grower, and the various climate conditions effect the chemical composition of guarana. Some forms are more energetic (more stimulating), others offer more antioxidants (more value to health), or a combination of both.
Flavonoids. These are a group of natural substances found in fruits, vegetables, grains, tea and wine, and also the bark, roots, stems and flowers of plants. Flavonoids provide beneficial effects on health offering anti-oxidative, anti-inflammatory and anti-mutagenic properties, and they also modulate key cellular enzyme functions.
Catechin and epicatechin are the most abundant flavonoids in guarana. Guarana also contains proanthocyanidins which are very powerful antioxidants that remove harmful free oxygen radicals from cells. Research suggests proanthocyanidins can benefit heart health, circulation, joint health, offer UV protection and promote youthful skin.
Methylxanthines are alkaloids that can be found in high concentrations in tea, coffee and chocolate. The most abundant are theophilline, theobromine, and caffeine. Caffeine is found in high amounts in guarana. In fact, significantly greater than that of tea, coffee and chocolate. Health benefits include central nervous system stimulation, increased urine out-put, cardiovascular and metabolic effects, bronchial relaxation and increased secretion of gastric acids
Polyphenols are compounds naturally occurring in plant foods such as fruits, vegetables, herbs, spices, tea, dark chocolate, and wine. Consumption of foods containing polyphenols have been shown to offer some protection against the development of several health disorders – such as diabetes, cardiovascular diseases, osteoporosis and neurodegenerative disease. Polyphenols (insoluble) have been found in the residue of the production of guarana extract with potential biological activity.
Antioxidants. Guarana has many compounds containing antioxidant properties. These include caffeine, theobromine, tannins, saponins and catechins, many similar to those found in green tea. Antioxidants work by neutralizing potentially harmful, molecules known as free radical. Free radical are unstable atoms that can damage cells, causing illness and aging and are linked to the development of many diseases (heart disease for example). Although free radicals are produced naturally in the body, their production can be increased by sun exposure, smoking, alcohol and fried foods.
Trace elements such as Manganese, Iron, and Zinc are also found in guarana.
Absorption is important
Absorption of bioactive compounds is needed to achieve any beneficial effect. Caffeine is well absorbed (has a good bioavailability), flavanols absorbed mostly in the small intestine and undergo extensive metabolization, polyphenols have low bioavailability (due to low absorption and rapid elimination).
How Guarana can help with health
Guarana seed in powder and extract forms has been studied for its various effects on human health. Some of these actions include stimulating, anti-inflammatory, antioxidant, cholesterol lowering and anti-obesity.
Cardiovascular health – improving cholesterol levels and LDL cholesterol oxidation.
Weight loss – the caffeine component of guarana can boost metabolism. A faster metabolism can burn more calories – even when the body is at rest.
Caffeine has also been shown to suppress genes associated with fat cell production in vitro.
Effective weight loss still relies on less calories in (reducing amount of food eaten), and an active body (physical activity). The stimulating component of caffeine can also help with energy for physical activity.
Memory and focus – improved memory, attention and the speed of the thought process. It does this by keeping the brain alert, blocking a compound called adenosine which helps the brain relax.
Energy and exercise endurance. Guarana may contain 4 more caffeine than that of coffee. The stimulating effects of guarana are not just due to its caffeine content, components of guarana seeds are also thought to provide extra stimulant effects.
Antiaging effects – due to antioxidant content.
Digestive stimulant – caffeine can stimulate the release of the hormone gastrin in the stomach which speeds up the activity of the bowel. In some cases, this can result in a laxative effect.
How much is too much?
Guarana is “generally recognized as safe” as a dietary ingredient, however, when consumed in excess, guarana may also adversely affect human health such as increasing anxiety, disrupting sleep, and causing tachycardia (rapid heart rate) if taken in high amounts.
Avoid before bed time if you want to sleep!
Energy drinks. When consumed as part of a carbonated drink, other ingredients may contribute to poor health, like excess sugar. In fact, most energy drinks list sugar as the main ingredient after water. Energy drinks can pose a health risk to people with medical conditions such as diabetes and cardiovascular disease and those who are vulnerable groups such as children, teenagers and pregnant women.
Just like with coffee, a rebound effect may be experienced resulting in fatigue after the energy high experienced from increasing caffeine. Remember, guarana contains a much higher amount than coffee, tea and cocoa. Other symptoms may include excess urination and loose bowel motions. Avoid symptoms by keeping consumption at a manageable level.
As with all herbal supplements, advice should be sought from a healthcare provider on suitability. Guarana can interact with medication and is unsuitable for people with certain health disorders.
References
- https://www.researchgate.net/publication/356100892_Effects_of_the_consumption_of_guarana_on_human_health_A_narrative_review
- Mechanisms involved in anti-aging effects of guarana (Paullinia cupana) in Caenorhabditis elegans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6040867/
- Flavonoids: an overview Flavonoids: an overview - PubMed (nih.gov)
- Insoluble-Bound Polyphenols Released from Guarana Powder: Inhibition of Alpha-Glucosidase and Proanthocyanidin Profile https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7036825/
- Methylxanthine - an overview | ScienceDirect Topics
- Health Benefits of Methylxanthines in Cacao and Chocolate https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820066/#
- Polyphenol - an overview | ScienceDirect Topics
- Plant polyphenols as dietary antioxidants in human health and disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/
- Antioxidant and prooxidant properties of caffeine, theobromine and xanthine https://pubmed.ncbi.nlm.nih.gov/12960921/
- Guarana powder polysaccharides: Characterisation and evaluation of the antioxidant activity of a pectic fraction https://www.sciencedirect.com/science/article/pii/S0308814612005717
- Modulatory Effects of Guarana (Paullinia cupana) on Adipogenesis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490614/
- Effects of Caffeine on Brown Adipose Tissue Thermogenesis and Metabolic Homeostasis: A Review https://pubmed.ncbi.nlm.nih.gov/33613184/
- Guarana Provides Additional Stimulation over Caffeine Alone in the Planarian Model https://pubmed.ncbi.nlm.nih.gov/25880065/
- https://www.researchgate.net/publication/11064800_Central_nervous_system_effects_of_caffeine_and_adenosine_on_fatigue
- Coffee and gastrointestinal function: facts and fiction. A review https://pubmed.ncbi.nlm.nih.gov/10499460/
- Is coffee a colonic stimulant?https://pubmed.ncbi.nlm.nih.gov/9581985/
- Safety of Guarana Seed as a Dietary Ingredient: A Review https://pubmed.ncbi.nlm.nih.gov/31539257/
- Guarana: Paullinia cupana, P. sorbilis; also known as Brazilian cocoa and 'zoom' https://pubmed.ncbi.nlm.nih.gov/22675703/
- Health effects of energy drinks on children, adolescents, and young adults https://pubmed.ncbi.nlm.nih.gov/21321035/
- https://www.nccih.nih.gov/health/energy-drinks
- https://www.hsph.harvard.edu/nutritionsource/energy-drinks/
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