What is maca?
Lepidium meyenii (maca or Peruvian ginseng) is a plant in the cabbage family that has been cultivated for more than 2,000 years. It grows in the central Andes between 4,000 and 4,500 metres above sea level. Since the 1990s, it has enjoyed reputation as a medicinal product. And no wonder, as experts agree that maca root shows many beneficial properties for the human body [1]. It contains protein, a lot of iron and calcium, as well as fibre. Its main component, however, is carbohydrates – 59 g/100 g.
What made it gain such high recognition, including from researchers?
6 ways in which maca can affect your body
1. Greater libido
Research confirms this – regular intake of maca root extract stimulates and increases the desire for sex. It will also reduce sexual dysfunction in postmenopausal women who have taken antidepressants [2]. However, the theories that maca can be used to treat erectile dysfunction are not confirmed [3].
2. Increased energy and endurance
Great news for active people! Some athletes take maca root supplements to increase energy and improve performance. This is grounded in research, although more of it is still needed.
In one study, people who took 3 grams of maca for 12 weeks saw a greater increase in energy than those who did not consume it [4]. Their training sessions became longer and more effective. Similar results were observed in cyclists who took maca extract for 14 days [5].
3. Improving mood and supporting the fight against depression and stress
Consumption of maca may help increase dopamine in the body, which in turn will alleviate depression and stress [6]. This has also been confirmed in postmenopausal women, where maca helped reduce feelings of anxiety [7].
4. Lower blood pressure
The same study proves that maca extract has the potential to lower blood pressure. Also, as maca is high in potassium, it will reduce the risk of hypertension. If you have cardiovascular problems, maca is certainly recommended for you.
5. Healthier bones
This is another good news for athletes, as strong bones guarantee fewer injuries and the ability to play sport for years to come. As the study showed, maca extract increased bone density and strengthened bones after just four months of use [8]. Among other things, polyunsaturated fatty acids are responsible for this. Remember, however, that maca is not a substitute for vitamin D and calcium, which are valuable for the bones.
6. Alleviation of menopausal symptoms
Researchers are still unable to fully substantiate the specific effects of maca on menopausal women, but the results of studies clearly indicate that this root extract can alleviate the physical, physiological and psychological discomfort of female patients [9].
Women reported less hot flashes and sweating, as well as alleviation of symptoms such as nervousness, mood swings, sleep disturbances, fatigue, stress, headaches, depression and reduced libido.
In which form should maca be taken?
You can choose from both capsules and liquid extracts. Maca in powdered root form has become very popular. In this form, you can add it to smoothies, oatmeal and yoghurt, for example, or even cakes.
It is worth knowing that maca root comes in different colours: it can be yellow, black, green, red and brown. It is best to try them all and use them interchangeably.
In winter, a warming maca drink is a good idea. Simply mix the powder with hot milk (cow’s or plant-based) and the addition of sweetener or honey. In the summer, simply using cold milk is a new way to refresh.
Does maca have side effects?
You don’t have to worry, studies show that maca has very low levels of toxicity and is safe for health [10]. Go ahead and consume it every day! To see how it affects your body, it is worth using it regularly for about two to three months.
Remember, however, that maca, like any substance, when consumed in excess, can cause side effects that research has not shown. Particular caution should be exercised by pregnant women and people with chronic diseases. In such situations, it is advisable to consult a doctor or dietician.
Read also: “Five Adaptogens That Are Useful for Athletes”.
………….
References:
[1] [3] [10] Gonzales GF. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012;2012:193496. doi: 10.1155/2012/193496. Epub 2011 Oct 2. PMID: 21977053; PMCID: PMC3184420.
[2] Dording CM, Schettler PJ, Dalton ED, Parkin SR, Walker RS, Fehling KB, Fava M, Mischoulon D. A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evid Based Complement Alternat Med. 2015;2015:949036. doi: 10.1155/2015/949036. Epub 2015 Apr 14. PMID: 25954318; PMCID: PMC4411442.
[4] Gonzales-Arimborgo C, Yupanqui I, Montero E, Alarcón-Yaquetto DE, Zevallos-Concha A, Caballero L, Gasco M, Zhao J, Khan IA, Gonzales GF. Acceptability, safety, and efficacy of oral administration of extracts of black or red maca (lepidium meyenii) in adult human subjects: a randomized, double-blind, placebo-controlled study. Pharmaceuticals. 2016;9(3):49.
[5] Stone, Mark, Ibarra, A., Roller, M., Zangara, Andrea and Stevenson, Emma (2009) A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. Journal of Ethnopharmacology, 126 (3). pp. 574-576. ISSN 0378-8741.
[6] Ai Z, Cheng AF, Yu YT, Yu LJ, Jin W. Antidepressant-like behavioral, anatomical, and biochemical effects of petroleum ether extract from maca (lepidium meyenii) in mice exposed to chronic, unpredictable stress. Journal of Medicinal Food. 2014;17(5):535-542.
[7] Stojanovska L, Law C, Lai B, Chung T, Nelson K, Day S, Apostolopoulos V, Haines C. Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric. 2015 Feb;18(1):69-78. doi: 10.3109/13697137.2014.929649. Epub 2014 Aug 7. PMID: 24931003.
[8] [9] Meissner HO, Mscisz A, Reich-Bilinska H, Mrozikiewicz P, Bobkiewicz-Kozlowska T, Kedzia B, Lowicka A, Barchia I. Hormone-balancing effect of pre-gelatinized organic maca (lepidium meyenii): clinical responses of early-postmenopausal women to maca in double blind, randomized, Placebo-controlled, crossover configuration, outpatient study. International Journal of Biomedical Science. 2006:2(4).