What are the real benefits of guarana?

Guarana is above all known to fight against fatigue. Indeed, Guarana is rich in caffeine. The latter has many benefits for the body, and mainly plays a role as a general stimulant. To do this, caffeine acts by blocking the reuptake of adenosine on its receptors. The latter is a molecule found in the brain and linked to drowsiness. By blocking the reuptake of adenosine, caffeine will increase nervous activity via the release of adrenaline. and increased levels of neurotransmitters such as dopamine.

Thus, dopamine will help improve alertness and concentration. As for adrenaline, it will induce an acceleration in the heart rate, an increase in blood pressure and blood flow to the muscles, which is wise in cases of fatigue to stimulate the body. THE Guarana therefore helps fight fatigue thanks to its indirect role in the release of adrenaline and increasing levels of neurotransmitters like dopamine.

Advice from the dietician-nutritionist:

• Consume between 2 to 4 g of Guarana powder per day for pleasure or for its properties. Guarana contains between 3.5 and 5% caffeine in general, so 2 g of Guarana provides 100 mg of caffeine.

• It is possible to integrate Guarana into the following preparations to make it easier to take: drinks, water, juices, smoothies, dairy products, compote.

• Fatigue can be due to many factors: lack of sleep, nutrient deficiency, problems in daily life, chronic illnesses, taking medications, etc. It is recommended to understand the cause of fatigue and try to act in advance to limit it. Thus, Guarana can help limit fatigue but does not solve the problem of asthenia.

The caffeine in Guarana is generally considered to have benefits for athletic performance. Indeed, studies have shown that caffeine has stimulating properties that can improve alertness, reaction, coordination and resistance to fatigue. To do this, caffeine increases the release of norepinephrine, a neurotransmitter that can increase blood flow to muscles and improve insulin sensitivity.

Of the research also shows that caffeine has benefits for sports involving high intensity of short duration, such as bodybuilding and power sports. It is important to note, however, that these benefits may vary depending on the dose of caffeine and individual sensitivity to it. Additionally, Guarana can cause side effects such as dehydration, insomnia, anxiety, irritability, and heart palpitations. It is therefore important to respect the recommended doses, and to focus on a healthy diet and appropriate training to increase sports performance.

Advice from the dietician-nutritionist:

• Consume between 2 to 4 g of Guarana powder per day for pleasure or for its properties. Guarana contains between 3.5 and 5% caffeine in general, so 2 g of Guarana provides 100 mg of caffeine.

• It is generally recommended to consume Guarana approximately 45 to 60 minutes before exercising. Indeed, this is the time it takes for caffeine to be absorbed, and for it to reach its peak concentration in the blood. Therefore, caffeine helps maximize the benefits on physical performance.

• It is possible to integrate Guarana into the following preparations to make it easier to take: drinks, water, juices, smoothies, dairy products, compote.

• The caffeine contained in Guarana has diuretic properties, that is to say it increases the frequency of urination (emptying the bladder) which can cause dehydration. It is therefore preferable to drink plenty of water when consuming Guarana to replenish water and mineral losses through urine.

• It is possible to make an exercise drink with the following ingredients (for 1 liter of drink): 3 g of Guarana powder (do not exceed 4 g per day), 2 tablespoons of honey, 20 g of maltodextrin , 2 teaspoons of Spirulina, 5 g of Camu-Camu powder, 4 pinches of table salt, 1 drop of Cardamom essential oil (to be diluted in honey) and the rest in water.

Research on the impact of Guarana on memory and cognition is still limited. Some studies have shown that the Caffeine found in Guarana could improve cognitive performance such as working memory, processing speed, responsiveness and alertness. However, these effects may vary between individuals.

Memory and cognition are complex functions that are influenced by many factors, such as diet, exercise, sleep, stress levels and underlying medical illnesses. It is therefore not possible to conclude at this time that Guarana can improve memory and cognition in general. Additionally, caffeine can cause side effects such as insomnia, anxiety, nervousness, irritability, and high blood pressure if consumed in excess. It is therefore important to consume moderate amounts of caffeine to avoid these side effects.

Advice from the dietician-nutritionist:

• Consume between 2 to 4 g of Guarana powder per day for pleasure or for its properties. Guarana contains between 3.5 and 5% caffeine in general, so 2 g of Guarana provides 100 mg of caffeine.

• It is possible to integrate Guarana into the following preparations to make it easier to take: drinks, water, juices, smoothies, dairy products, compote.

• To improve memory and cognition, there is nothing better than training exercises with a professional in the field.

• It is recommended to have a balanced and varied diet, as well as a healthy lifestyle, to avoid any deficit or excess of nutrients which could be harmful to the health of the nervous system.

Guarana is a component of many commercial hair shampoos. Its benefits are mainly due to its richness in caffeine. Indeed, caffeine has been shown to have benefits for hair, thanks to its antioxidant properties, as well as to promote blood circulation. In this way, Guarana could help improve the delivery of nutrients to hair cells, as well as stimulate hair growth, which indirectly improves its shine. In addition, Guarana is composed of antioxidants which could play an interesting anti-aging role by helping to prevent the premature aging of hair cells, and thus against the appearance of white hair.

How to use it ?

• Externally : It is possible to add 2 to 4 Guarana to a neutral shampoo to benefit from its benefits. Otherwise, you can make a mask with 2 to 4 g of Guarana powder, 2 tablespoons of honey and 1 tablespoon of vegetable oil (coconut vegetable oil, olive oil, etc.). Apply to dry hair and leave for 30 minutes. Rinse thoroughly.

• Orally : Consume between 2 to 4 g of Guarana powder per day for pleasure or for its properties. Guarana contains between 3.5 and 5% caffeine in general, so 2 g of Guarana provides 100 mg of caffeine. It is possible to integrate Guarana into the following preparations to make it easier to take: drinks, water, juices, smoothies, dairy products, compote.

Guarana is a component of many commercially available skin masks. Its benefits are mainly due to its richness in caffeine. Indeed, caffeine has been shown to have benefits for the skin, thanks to its anti-inflammatory properties, as well as to promote blood circulation. In this way, Guarana would help improve blood circulation to the skin cells, and therefore reduce dark circles. In addition, this helps promote the delivery of nutrients to the skin cells, which indirectly improves the radiance and elasticity of the skin. Finally, Guarana is composed of antioxidants which can play an interesting anti-aging role by fighting against premature aging of skin cells.

How to use it ?

• Dermal : Caffeine has been shown to be very well absorbed through the skin. It is therefore possible to add 2 to 4 Guarana to your usual mask, or to make a homemade mask with simply: 2 to 4 g of Guarana powder, 15 g of pink clay, mineral water until you obtain a texture smooth and homogeneous.

• Orally : Consume between 2 to 4 g of Guarana powder per day for pleasure or for its properties. It is possible to integrate Guarana into the following preparations to make it easier to take: drinks, water, juices, smoothies, dairy products, compote.

There is no reliable data on the specific impact of Guarana on constipation. However, Guarana contains caffeine, a substance that can stimulate muscle contractions in the intestine and, thus, accelerate intestinal transit. At the same time, Guarana contains a little fiber (0.74 g of fiber for 3 g of Guarana), which provides a real benefit in cases of constipation. Therefore, it is possible that consuming Guarana may help reduce constipation, or even help relieve occasional constipation.

However, constipation is a complex symptom that can be caused by many factors. such as diet, dehydration, sedentary lifestyle, or even chronic illnesses (Crohn's disease, cancers, thyroid disorders, etc.). In the event of recurrent constipation, it is therefore advisable to consult a doctor to assess the underlying cause.

Advice from the dietician-nutritionist:

• Consume between 2 to 4 g of Guarana powder per day for pleasure or for its properties. Guarana contains between 3.5 and 5% caffeine in general, so 2 g of Guarana provides 100 mg of caffeine.

• It is possible to integrate Guarana into the following preparations to make it easier to take: drinks, water, juices, smoothies, dairy products, compote.

• Do not consume excessive doses of Guarana to combat constipation. This could cause dangerous side effects (heart palpitations in particular) for your health.

• Generally speaking, it is recommended to drink plenty of water and opt for a diet rich in fiber in the event of constipation: fresh fruits and vegetables, whole grains and oilseeds (almonds, nuts, etc.).

• If Guarana has had no effect after 3 days of treatment, it is best to seek the advice of a doctor to find out the cause of the constipation.

Research on the specific effect of Guarana on weightloss is still limited. There are studies that have looked at the effect of the caffeine in Guarana on weight loss. These have shown that caffeine can increase metabolism and energy expenditure, which can contribute to weight loss. However, the effects will be less, and it would take a much too high quantity of Guarana to observe benefits on weight loss. Additionally, weight loss is a complex process that depends on many factors such as diet, exercise, genetics and lifestyle habits. So, it is fundamental to maintain a balanced diet and exercise regularly to lose weight in a healthy way.

It's important to remember that there is no magic pill for weight loss. A balanced diet, regular physical activity, as well as healthy lifestyle habits (sleep, no alcohol, no tobacco) are essential to achieve and maintain a "healthy weight". It is therefore wise to consult the advice of a health professional who can develop a dietary plan adapted to your needs, and help achieve your weight loss goals.

By definition, an aphrodisiac is a natural substance or alchemy used to stimulate sexual desire. In this sense, guarana does not have a molecule capable of stimulating sexual desire, even if it can indirectly prevent a reduction in libido thanks to its action on fatigue. Moreover, Guarana and ginseng would be associated with increasing libido. However, the indications relating to the use of ginseng on reduced libido, erectile functions and impotence are subject to reservation. Their association can therefore affect certain factors disturbing sexual desire such as fatigue, but it is not a miracle cure.

For this reason, Guarana is not considered a aphrodisiac, especially since no well-founded study has justified an aphrodisiac effect of Guarana.

Guarana has been the subject of some studies for its benefits on the liver. Indeed, the latter is rich in caffeine, and it seems that recent studies recognize the benefits of this molecule on the liver (fibrosis in particular). In this context, some studies have tried to show that Guarana can have a protective effect on the liver, while others have shown negative effects. However, these studies are mainly based on animal models, which explains why the results are inconsistent. Thus, there is not enough research to confidently conclude on the beneficial effects of Guarana on the liver.

In parallel, Excessive consumption of caffeine, which is present in Guarana, can cause adverse effects such as liver problems. In addition, it must be remembered that Guarana cannot replace medical treatment. It is therefore recommended to consume moderate doses of Guarana and to have a balanced and varied diet to preserve liver health. The advice of a health professional remains the safest option in the event of a hepatic (liver) problem.

• Guarana is not recommended for pregnant and breastfeeding women, as well as children.

• People suffering fromhigh blood pressure it is not recommended to consume Guarana. Indeed, the latter increases blood pressure and can interact with anti-hypertensive medications.

• People suffering from cardiovascular disorders, gastric ulcers, diabetes, epilepsy, anxiety, insomnia, hyperthyroidism should seek medical advice before consuming Guarana.

• Excessive caffeine consumption can cause palpitations, high blood pressure, nervousness, or even insomnia. It is therefore prudent to remain vigilant regarding your consumption..

• It is recommended not to consume Guarana at least 6 hours before sleeping. At the same time, consumption of more than 2 g of Guarana (100 g of caffeine) may affect sleep duration and patterns in some adults, particularly when it is close to bedtime.

• Individual doses of caffeine considered safe for the adult population are 3 mg/kg body weight per day, spread over the entire day. For example, a 50 kg woman can consume up to 150 mg of caffeine spread throughout the day without risk. For its part, a 70 kg man can consume up to 210 mg of caffeine spread throughout the day.

• Stopping habitual caffeine consumption may present with withdrawal symptoms (fatigue, headaches, irritability) which gradually fade over the following week.