Guarana is a climbing plant belonging to the Sapindaceae family, scientifically named Paullinia cupana. It originates from the Amazon River basin in South America, particularly popular in Brazil.
A Thousand-Year Specialty
Fruit of guarana.
Guarana fruit is easily distinguished from other fruits due to its eye-catching color and unusual shape. It turns red when ripe and naturally splits open, exposing its black seeds alongside white flesh.
Outwardly, it resembles a human eye, which is why guarana is nicknamed “the eye.”
In Brazil, guarana is a trademark specialty of Maués, a municipality in the Amazonas state. For this municipality, guarana represents tradition, culture, the present, and the future. It can be said that the entire life here revolves around guarana.
Scientific analyses show that guarana seeds contain caffeine levels four times higher than coffee beans. Additionally, they include various other stimulants such as saponins and tannins, which improve cognitive health, prevent cardiovascular diseases, combat inflammation, aging, depression, and regulate the digestive system.
The indigenous people of Maués are the Sateré-Mawé. Since ancient times, their ancestors have cultivated and utilized guarana. The Sateré-Mawé have a deep affection for and veneration of guarana, referring to it as “the eye of the gods.”
In 1669, the Western world became acquainted with guarana through religious envoy João Felipe Betendorf from Portugal. This priest was assigned to evangelize in America and fell in love with guarana.
During the 18th century, Portugal frantically harvested guarana from Maués and sold it worldwide. By the 19th century, guarana spread across the Americas and Europe.
“To us, guarana is not just a mysterious plant, but also a symbol of our ethnic identity,” proudly states Obadias Batista Garcia, a local from Maués.
Health Benefits of Guarana
1. Rich in Antioxidants
Guarana is packed with compounds that have antioxidant properties, including caffeine, theobromine, tannins, saponins, and catechins, which are regarded as similar to the antioxidants found in green tea.
Antioxidants play a crucial role in neutralizing harmful molecules known as free radicals, which can cause chronic diseases and cancer, as well as accelerating the aging process.
2. Reduces Fatigue and Improves Focus
Guarana is a common ingredient in many energy drinks due to its high caffeine content, helping you maintain focus and energy by blocking the effects of adenosine—a compound that relaxes the brain. According to Healthline, the caffeine in guarana is 4 to 6 times higher than that in coffee beans.
Guarana may have weight loss promoting properties.
Those who supplement with vitamins containing guarana also report feeling less fatigued during various tests compared to those taking a placebo.
A 2019 scientific review published in Global Psychiatry considers caffeine a nootropic—a compound that enhances cognitive function. It works through various mechanisms, including increasing blood flow to the brain, which is essential for overall brain health and performance, and improving reaction times and memory accuracy in young individuals.
3. Promotes Weight Loss
Obesity is a growing concern today, closely linked to the risk of chronic diseases such as heart disease, type 2 diabetes, and cancer.
Interestingly, guarana may have properties that promote weight loss. Specifically, guarana is a rich source of caffeine that can boost metabolism by 3 to 11% over 12 hours. A faster metabolism means your body burns more calories.
Additionally, in vitro studies have discovered that guarana can inhibit genes that support fat cell production and promote genes that slow this process. However, this research is limited to laboratory settings, and more studies on animals and humans are needed before definitive conclusions can be drawn.
4. Reduces Chronic Diarrhea and Constipation
According to Healthline, guarana has been used for centuries as a natural digestive aid to treat digestive issues such as chronic diarrhea and constipation, thanks to its high tannin and plant-based antioxidant content.
Tannins have antibacterial and antiviral properties and are used in treating intestinal inflammation and diarrhea, with guava leaves, sim fruit, guava bark, and mangosteen rind being typical medicinal ingredients used historically. Furthermore, the high caffeine content in guarana may act as a natural laxative, stimulating intestinal movement and effectively relieving constipation.
5. Boosts Cardiovascular Health
The abundant antioxidants in guarana support blood flow and prevent blood clot formation. According to a 2021 review in Comprehensive Reviews in Food Science and Food Safety, adults using guarana may have up to 27% lower levels of oxidized bad cholesterol compared to similar-aged adults who do not consume this fruit.
This suggests that guarana may reduce the oxidation of bad cholesterol, limiting plaque buildup in your arteries. However, due to limited data, this effect requires further research to clarify the relationship and the amount of guarana needed to achieve these benefits.
6. Caffeine Helps Relieve Pain
Historically, Amazonian tribes have used guarana as a pain reliever. This is due to its high caffeine content, which controls pain by binding to and blocking adenosine receptors. Two of these receptors, A1 and A2a, are involved in triggering pain sensations.
When caffeine binds to these receptors, the sensation of pain is diminished. This is also why caffeine is often found in many over-the-counter pain relievers.
7. Potential Anti-Cancer Properties
Animal and in vitro studies suggest that guarana may protect against DNA damage and inhibit the growth of cancer cells. According to Healthline, a study on mice showed that those fed guarana had 58% fewer cancer cells and a five-fold increase in cancer cell death compared to those not receiving guarana in their diet.
Scientists hypothesize that guarana’s potential anti-cancer properties stem from its xanthine content—a compound similar to caffeine and theobromine. However, while the results from animal and in vitro experiments are promising, more human studies are needed before guarana can be incorporated into cancer treatment regimens.
8. Antibacterial Properties
According to Healthline, the combination of caffeine and plant-derived compounds such as catechins or tannins in guarana exhibits strong antibacterial effects and inhibits many harmful bacteria, including E. coli found in the intestines of humans and animals.
Some studies have also found that guarana can inhibit the growth of Streptococcus mutans (S. mutans), a bacterium that can cause dental plaque and cavities.
The combination of caffeine and plant-derived compounds such as catechins or tannins in guarana exhibits strong antibacterial effects. (Image: ST).
9. Protects Against Age-Related Eye Disorders
Over time, your vision may decline as you age, especially when combined with factors such as poor diet and unhealthy lifestyle choices like smoking and alcohol consumption, which can increase the risk of eye disorders.
Guarana contains compounds that combat oxidative stress, a major risk factor for eye disorders, according to a 2017 study published in the Journal of Functional Foods. These age-related eye disorders include macular degeneration, cataracts, and glaucoma. The study indicates that individuals who regularly consume guarana have better vision compared to those who consume little or no guarana.
However, research on the effects of guarana and age-related eye disorders is still limited, and more studies are needed before making official recommendations.
Side Effects of Guarana
Like many medications and natural extracts, guarana can have side effects. However, in general, guarana is quite safe when used as recommended. According to Healthline, guarana has low toxicity at low to moderate doses.
At higher concentrations, guarana may cause side effects similar to those of excessive caffeine consumption, including rapid heartbeat, insomnia, headaches, seizures, anxiety, jitters, abdominal pain, and tremors. Notably, caffeine can be addictive and lead to dependence if used in high doses over time.
Pregnant women should avoid or limit guarana consumption since caffeine can cross the placenta. Excessive intake may lead to growth abnormalities in the fetus or increase the risk of miscarriage.
Due to its caffeine content, caution is advised when using guarana in breastfeeding women, individuals over 65, children, and those with liver issues, arrhythmias, or those taking anti-seizure medications.
Although guarana does not have an official recommended dosage, based on most human studies, a low dose of 50 – 70mg of guarana can provide positive health benefits. It is important to pay attention to how your body reacts to caffeinated beverages or foods in order to personalize your intake according to your needs. However, you should consult with a doctor before supplementing with guarana in tablet or powder form for appropriate advice.
The Land of Guarana
Guarana is an essential ingredient in Brazilian soft drinks.
The Sateré-Mawé legend tells that guarana is the reincarnation of a beloved child who was killed by an evil spirit. The angel, feeling compassion for the pain of the people, buried the child’s right eye in the ground of the village. From the place where the eye was buried, the first guarana plant grew, blossoming and bearing fruit shaped like the pupil.
In Maués, just 75km from the urban center, lies a vast guarana forest covering 8,000km2. The locals strictly protect this forest. Every year, they actively collect young seedlings and plant them in the vacant spaces within the forest.
The guarana harvest season lasts from November to March of the following year. Guarana seeds, which are about the size of coffee beans, are cleaned, roasted, shelled, and ground into a fine powder. People mix guarana powder with water, shaping it into a stick that is then dried.
The dried guarana stick can be preserved for several years. Whenever they want to use it, the Sateré-Mawé grind it on a stone and mix it with water. They call this drink çapó, using it as a daily beverage and as an offering during sacred occasions and festivals.
Notably, the Sateré-Mawé have a unique grinding stone that is perfect for guarana, known as ribeirinho fish tongue. This is one of the largest freshwater fish species in the world, weighing up to 200kg, and possessing a rough, spiky tongue that is 10cm long. When dried, this tongue serves as a perfect tool for grinding guarana.
Sustainable Livelihood
The duo of guarana stick and ribeirinho fish tongue.
Currently, around 2,400 Sateré-Mawé families in the Maués area grow and sell guarana. They provide 500 tons of seeds each year, using completely manual harvesting and processing methods to ensure absolute quality.
In the global beverage market, guarana is an essential ingredient in many energy and carbonated drinks, especially Coca-Cola. Although not all Brazilians are familiar with guarana, their consumption of Coca-Cola alone reaches 400 million liters per year.
The purchase price for guarana in Maués is approximately 24 Brazilian Real/kg (over 100,000 VND). In 2018, this municipality earned 13.94 million BR (equivalent to 60 trillion VND) solely from guarana. Besides Maués, Brazil has several other guarana cultivation regions, such as Presidente Figueiredo and Urucará, producing tens of thousands of tons of guarana every year for global distribution.
In recent years, Brazil has offered guarana tourism. In Maués, tourists can visit plantations, observe the processing methods, taste guarana on-site, and participate in the guarana festival: Festa de Guaraná.
Festa de Guaraná is an annual festival held around late November or early December. It lasts for three days, featuring various performances, entertainment, fairs, sports competitions, and beauty contests.
For decades, guarana producers in Brazil have sought to gain indigenous recognition for the Sateré-Mawé. They assert that the Sateré-Mawé are the creators of guarana: “Without the Sateré-Mawé, there would be no guarana.”
In 2020, Sateré-Mawé guarana was awarded the “origin from Brazil” certification. This is the first and only certification granted to an indigenous community in the country, creating an exclusive brand that helps Sateré-Mawé promote their name worldwide.
In the guarana production sector in Brazil, only the Sateré-Mawé still carry out the entire process manually, while other farmers have industrialized their methods.
