Guarana (Paullinia cupana)
What it is
An Amazonian seed with caffeine content 2-4x that of coffee beans (2-6% vs 1-2%), combined with theobromine, theophylline, tannins, and saponins. The tannin-bound caffeine releases more slowly than coffee, giving a longer, smoother stimulation with less crash. Small trials show improvements in reaction time, working memory, and fatigue reduction — including at low doses suggesting non-caffeine components contribute. Standardise by caffeine content to avoid over-dosing.
Dose
50–200 mg guarana extract (delivering ~40–100 mg caffeine) 1–2 times daily
Time of day & tips
Calculate total caffeine including coffee/tea; avoid after 2pm; not for those with arrhythmia, anxiety disorders, or caffeine sensitivity; combines well with L-theanine
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