Guarana - a good coffee alternative?

The guarana fruit is a plant that is native to the Amazon rainforests in South America. The plant belongs to the soap tree family. It grows as a liana or climbing shrub and bears red fruits whose seeds contain a high proportion of natural caffeine. The seeds of this plant are therefore often processed into guarana powder and used to make food supplements, energy drinks and other products that have a stimulating effect similar to coffee due to the caffeine naturally contained in the guarana seeds.

What are the effects of guarana?

Guarana extract is obtained from the seeds of the guarana plant and consists of caffeine and secondary plant substances that have a stimulating effect on the central nervous system. The effect of guarana extract is mainly due to its caffeine content and can have the following effects on the human body:

Energy boost: Thanks to its high caffeine content, guarana extract can increase alertness and vigilance, reduce fatigue and increase physical and mental energy [1].

Improvement in cognitive function: Some people report improved concentration and mental clarity after taking guarana powder or other foods [2].

Appetite suppression: Guarana extract can temporarily suppress appetite and is therefore sometimes used in diet powders or other weight loss products [3].

Mood enhancement: Some people experience an increased mood and a general feeling of well-being after taking it [4].

Increased physical performance: Due to its stimulating effect, it can help to increase endurance and performance during physical activities.

Help with headaches: Similar to coffee, guarana extract can provide temporary relief from headaches in some people, especially when caused by dilated blood vessels. However, caffeine should also be used with caution in the treatment of headaches, as it could also be a trigger for migraine attacks, as various studies have shown [5]. We have summarised everything else about caffeine for you in this article: Everything you need to know about caffeine tablets

However, it is important to note that the effects of powders, capsules or drinks containing guarana extract can vary from person to person, and there may also be accompanying symptoms, especially with excessive consumption or other caffeine-containing products. These include sleep disturbances, nervousness, palpitations and gastrointestinal complaints.

Before using products with guarana extract, you should consult your doctor, especially if you have health problems or are taking medication. It is important to ensure that it is safe for you to take and will not interact negatively with other substances or medications.

Which is better - guarana or caffeine?

The answer to this question depends on individual preference and intended uses. They offer similar stimulating effects, but they also have some differences:

Natural occurrence: The guarana fruit is a plant from the Amazon rainforest and its seeds are a source of caffeine, just like coffee beans or tea leaves, for example.

Caffeine release: The release of guarana extract caffeine is often slower than caffeine in the form of powders or tablets. This can mean that the stimulating effect lasts longer, but it is also slower to kick in.

Additional stimulating ingredients: In addition to caffeine, the seeds also contain other natural compounds such as tannins and antioxidants, such as theobromine and theophylline. These can offer advantages or disadvantages depending on the intended use. Theobromine and theophylline also have a stimulating effect.

The choice between guarana extract and pure caffeine depends on your personal preferences and goals. If you prefer the slow and long-lasting release of caffeine, the extract may be suitable for you. If you prefer a faster and precisely dosed caffeine intake, pure caffeine might be a better choice.

It's important to note that both substances can have adverse side effects when consumed in excess, including sleep disturbances, nervousness and gastrointestinal discomfort. The right dose and responsible consumption are crucial, regardless of whether you are using guarana powder or pure caffeine. It is also advisable to consult your doctor before using these substances, especially if you have health problems or are taking medication.

What are the side effects of guarana?

Products containing guarana extract such as capsules, powder or drinks, like many other products with caffeine-containing substances, can have various side effects, especially if taken in excessive amounts or over a long period of time. Here are some possible side effects:

Sleep disturbances: Guarana extract has a stimulating effect and can cause sleep problems such as insomnia, especially if taken in the late afternoon or evening.

Nervousness and anxiety: The stimulating effect can lead to nervousness, anxiety, tremors and restlessness, especially in sensitive individuals or high doses.

Heart palpitations and heart problems: Excessive consumption can lead to heart palpitations, increased blood pressure and cardiac arrhythmia. People with heart problems should avoid the substance or only use it under medical supervision.

Medication interactions: The active ingredient may interact with certain medications, especially those that act on the central nervous system. It is important to consult your doctor if you are taking medication.

Pregnancy and breastfeeding: Pregnant women should avoid it, as excessive caffeine consumption during pregnancy may be associated with risks to the unborn child. Consumption should also be limited during breastfeeding to protect the unborn child.

To minimise potential side effects, you should consume products with guarana extract in moderation and not exceed the recommended dose. If you have any health problems or concerns regarding tolerance, you should consult a doctor before taking the product. People with sensitive reactions to caffeine should be particularly careful.

How do supplements such as guarana capsules or powder work?

Supplements such as guarana capsules usually work by providing nutrients or bioactive compounds that may not be sufficiently present in our normal diet. In the case of guarana capsules, the effect is mainly due to the guarana extract they contain, which is a natural stimulant. Guarana extract contains caffeine and has a stimulating effect on the central nervous system. It can increase alertness, reduce fatigue and increase physical and mental energy [1].

It is important to note that the effect of capsules containing guarana can vary from person to person, depending on factors such as individual caffeine sensitivity and dosage. Some people tolerate the active ingredient well, while others are sensitive to it and may experience unwanted side effects.
It is important to read the instructions on the packaging carefully and not take more capsules than recommended to minimise potential side effects.
Before using supplements such as guarana capsules, you should consult your doctor, especially if you have health problems or are taking medication. It is important to ensure that the use of such supplements is safe for your individual needs and health conditions.

Can you lose weight with guarana?

It is sometimes marketed as an ingredient in dietary supplements or weight loss products, and some people assume that it can help with weight loss. The main effect of guarana that could promote weight loss is the temporary suppression of appetite due to the caffeine content. When appetite is reduced, people usually eat less and may lose weight [6].
However, it is important to understand that guarana alone is not a magic solution for weight loss. Here are some important points to keep in mind:

Calorie control: Reducing appetite through guarana-containing supplements may help you eat less [see source above], but ultimately weight loss depends on a negative energy balance, meaning you need to burn more calories than you take in through food. Guarana alone cannot create this balance.

Nutrition and exercise: A balanced diet and regular physical activity are crucial for successful weight loss. Guarana cannot replace these basic principles.

In combination with other ingredients: Dietary products such as capsules, tablets, powders, etc. that contain guarana extract may also contain other ingredients such as herbs, vitamins or minerals. It is important to check the composition of such products and ensure that they are safe and effective.

Before using products containing guarana extract for weight loss, you should consult your doctor. It is also advisable to incorporate a balanced diet and regular physical activity into your lifestyle for healthy and sustainable long-term weight loss. Weight loss should always be done under medical supervision, especially if you have health problems or are taking medication.

Can you take guarana products daily?

Taking products such as supplements containing guarana powder daily is possible, but it is important to do so with caution and in moderation. The seeds of the plant contain caffeine and other phytochemicals that have a stimulating effect on the central nervous system. If you have any health problems, particularly related to cardiovascular disease or sleep disorders, you should consult your doctor before consuming guarana regularly.

In general, it is important to consume guarana or other caffeine-containing products responsibly. If you decide to take guarana-containing products every day, you should closely monitor the effects on your body and ensure that you do not experience any unwanted side effects. It is also advisable to take occasional breaks to prevent the development of tolerance and avoid dependence. Individual tolerance can vary from person to person, so personalisation is important. And as always, consult your doctor before taking guarana drinks or other supplements on a regular basis, especially if you have health concerns.

How long does guarana take to take effect?

The time it takes to take effect can vary from person to person and depends on several factors, including how it is taken, dosage, individual sensitivity and other factors. In general, however, the stimulating effect usually occurs relatively quickly. Here are some points to consider:

Onset of effect: Guarana extract usually takes effect within about 30 minutes to 60 minutes after ingestion. This means that you may experience increased alertness and increased energy soon after ingestion.

Peak effect: The stimulating effect usually peaks after about 1 to 2 hours after ingestion. This is the time when you feel the strongest effects on your alertness and energy.

Duration of effect: The effect can last for several hours, usually around 4 to 6 hours. During this time, you may experience increased energy levels and improved mental clarity.

Sources:
[1] https://www. cambridge.org/core/journals/british-journal-of-nutrition/article/cognitive-effects-of-guarana-supplementation-with-maximal-intensity-cycling/74D717A6F89D553CC2E4D0C5E37FA01F
[2] https://www.ncbi. nlm.nih.gov/pmc/articles/PMC9865053/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852741/
[4] https://pubmed.ncbi.nlm.nih.gov/16533867/
[5] https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
[6] https://onlinelibrary.wiley.com/doi/10.1002/ptr.6330