Guarana

How You May Benefit:

Aid digestion
Potentially have a mild diuretic effect because it contains caffeine
Reduce fatigue
Stimulate the cardiovascular system and the central nervous system, which may help relieve or overcome bouts of fatigue
Reduce inflammation
Decrease the possibility and duration of migraine headaches by reducing blood-vessel dilation and inflammation
Stimulate fat burning
Increase the mobilization (use of) fatty acids as a source of fuel for the body, enabling "fat loss"
Improve short-term energy
Temporarily enhance "energy" and mental clarity by stimulating adrenaline activity and blood flow

Overview

Guarana is basically an herbal form of caffeine. The surprising truth about guarana is that while it may be a valuable aid for temporarily increasing energy levels (which is usually needed before an intense workout or first thing in the morning as a "pick-me-up"), its ability to break down and mobilize fat and use it for energy makes it a "natural" choice for fat loss. Guarana is typically found combined with other "stimulating" herbs to further compound its properties and increase its "fat-burning" effects.

Usage

Amount:

Reports of use range anywhere from 500 to 1,000 mg, taken up to 3 times per day.

Guarana should be standardized for 22% caffeine—more simply put, to equal 200 mg of caffeine, about 900 mg of guarana would need to be consumed.

Important note: Because each person's reaction to "stimulants" may differ, some experimentation is needed to determine the "best" or optimal amount to consume. It may be worth starting with 500 mg of guarana, which is about as potent as a strong cup of coffee, and then determining if more is needed to produce the desired "stimulatory" effects.

A tea can also be made by adding 1 to 2 grams of the crushed seeds to one cup of water and boiling for 10 minutes. Each cup of tea reportedly contains 50 mg and can be drunk up to 3 times a day.

Timing: The "best" times to supplement with guarana or other caffeine-containing supplements are at least 30 minutes before a workout or anytime during the day when feeling fatigued. As with most caffeine-containing products, it is not advised to take guarana before bedtime, as it may cause irritability, anxiousness, and even insomnia.

Caffeine, the active chemical in guarana, has been shown to improve performance, increasing strength output and available energy. Its stimulatory effects improve focus, concentration, and energy levels. This may be especially beneficial prior to an athletic competition or a workout.

Because caffeine suppresses appetite and aids in the use of fats for fuel, it's almost a standard ingredient in fat-loss products. Sure, like anything, you can get too much of a good thing, but used with reason, it is safe and no more addicting than picking up lint.

Safety Information

Safety:

Overuse or abuse of guarana (or any caffeine-containing substance, for that matter) can cause jitteriness, irritability, insomnia, and can compete for nutrients entering the body (such as calcium and iron). However, these effects are usually short-lived.
Because guarana is considered a mild diuretic (it naturally dehydrates the body), it's very important to increase water intake to counteract this effect.
Guarana should be avoided by pregnant or lactating women, those who don't tolerate stimulants well, and those with preexisting heart conditions or peptic ulcers.
Guarana does, in fact, contain caffeine, so use caution if you are using other sources of caffeine, such as coffee or tea.
If you are using or considering using prescription drugs, please consult with your health practitioner about possible contraindications with this herb.

Toxicity:
None documented.

Bans and Restrictions:
Guarana is not banned but overuse is. The legal amount not to exceed is 12 mcg/ml of caffeine in the urine. (This would be equivalent to six strong cups of coffee.)

Believe it or not, because guarana and other caffeine-containing products are considered stimulants, the International Olympic Committee (IOC) prohibits/banned the use of it among its competing athletes.

References

Andersen, T., and Fogh, J., "Weight Loss and Delayed Gastric Emptying Following a South American Herbal Preparation in Overweight Patients," J Hum Nutr Diet. , Jun;14.3 (2001) : 243-50.

Bempong, D.K., and Houghton, P.J., "Dissolution and Absorption of Caffeine from Guarana," J Pharm Pharmacol 44.9 (1992) : 769-71.

Benoni, H., "Studies on the Essential Oil from Guarana," Z Lebensm Unters Forsch 203.1 (1996) : 95-8.

Galdur'oz, J.C., and Carlini, E.A., "The Effects of Long-Term Administration of Guarana on the Cognition of Normal, Elderly Volunteers," Rev Paul Med 114.1 (1996) : 1073-8.

Morton, J.F., "Widespread Tannin Intake Via Stimulants and Masticatories, Especially Guarana, Kola Nut, Betel Vine, and Accessories," Basic Life Sci 59 (1992) : 739-65.

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