Guarana powder is a natural supplement known for its many health benefits, such as boosting energy, improving mood, and promoting fat burning, which may support weight loss.
These effects are mainly due to its high caffeine content, as well as the presence of theobromine, theophylline, and tannins in guarana powder. These bioactive compounds have stimulating, antioxidant, anti-inflammatory, and appetite-suppressing properties.
Guarana powder can be mixed into water, juice, milk, or smoothies. However, it should always be used under the guidance of a doctor or registered dietitian, as it may not be suitable for everyone and can cause side effects if taken in excess.
Health benefits
The main uses and benefits of guarana powder include:
1. Increasing energy
Guarana powder helps boost energy and alertness because it contains high levels of caffeine, theobromine, and theophylline. These bioactive compounds act as stimulants and delay fatigue, improving physical performance during work or exercise.
Read about more foods that give you energy.
2. Supporting weight loss
Guarana powder may help with weight loss because it is rich in caffeine, a compound with thermogenic and appetite-suppressing properties. It can temporarily reduce hunger and increase metabolism, promoting fat burning.
Also recommended: 13 Thermogenic Foods (That Burn Fat & Boost Your Metabolism) tuasaude.com/en/thermogenic-foodsHowever, to support weight loss, guarana powder should be consumed in moderation and combined with a well-balanced diet and regular physical activity.
3. Improving focus and concentration
Thanks to its caffeine, theobromine, and theophylline content, guarana powder stimulates the central nervous system, helping to improve focus and mental alertness.
For this reason, guarana powder can be a good option for improving alertness and concentration during work or study sessions.
4. Improving mood
Guarana powder helps increase the production of dopamine and serotonin, neurotransmitters that regulate mood, reduce anxiety, and promote a sense of well-being.
5. Preventing heart disease
Guarana powder is rich in flavonoids and saponins, powerful antioxidants that help lower LDL (“bad”) cholesterol and triglycerides. This can help reduce the risk of heart conditions such as atherosclerosis, angina, and heart failure.
6. Relieving headaches
Guarana powder may help relieve tension headaches because the caffeine it contains has anti-inflammatory and pain-relieving properties that can reduce discomfort.
However, its effects can vary depending on the individual. It’s important to observe whether guarana intake improves or worsens headache symptoms.
7. Supporting digestive health
Guarana powder has both antidiarrheal and laxative effects and can help with digestive issues such as diarrhea and constipation, depending on the amount consumed.
This is because guarana contains tannins, which have an astringent effect that absorbs excess water in the intestines, helping to treat diarrhea when taken in small amounts.
When consumed in larger quantities, the caffeine in guarana stimulates bowel movements, helping to relieve constipation.
How to take
Guarana powder can be mixed with water, juice, milk, or smoothies and taken with meals or before workouts.
The maximum recommended dose is 2 grams per day, which is equivalent to about 2 level teaspoons.
Can guarana powder be taken every day?
Yes, guarana powder can be taken daily. However, because it contains caffeine, long-term use may lead to tolerance. Over time, larger amounts may be needed to achieve the same effects as smaller initial doses.
Side effects
Taking too much guarana powder can cause side effects such as anxiety, nervousness, tremors, loss of appetite, nausea, vomiting, headache, diarrhea, muscle tension, rapid heartbeat, stomach irritation, and frequent urination.
It can also cause insomnia, especially when consumed within 8 hours of bedtime.
Contraindications for use
Guarana powder should not be used by people who are pregnant or breastfeeding, children, or people with health conditions such as high blood pressure, gastric or duodenal ulcers, gastritis, irritable bowel syndrome, hyperthyroidism, or arrhythmia.
It should also be avoided by those who suffer from insomnia, anxiety, migraines, tinnitus, or vertigo, as it can worsen these symptoms.
People who take prescription medications should consult a healthcare provider before using guarana powder, since it may interact with certain drugs.