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Overview
A vegetable called Lepidium meyenii grows high in the Andes Mountains of Peru, 4,000 meters above sea level. The root of this edible maca plant boasts a rich blend of nutrients, and it offers several significant potential health benefits, including boosting energy, improving fertility, enhancing mood, and more.
For centuries, maca root has been used in culinary dishes and for its medical potency in Peru. In recent decades, its popularity as a supplement has grown worldwide. Read on as we explore maca root’s potent benefits and health properties.
What is Maca Root?
Maca root is the edible tuber of the Lepidium meyenii plant, also called Peruvian Ginseng. This cruciferous vegetable in the mustard family is considered a superfood for its potent nutrient profile, and it has a nutty butterscotch flavor that has made it a staple of the Peruvian diet.
Registered nutritionist and author Vandana Sheth, R.D.N, C.D.C.E.S, F.A.N.D explains the health properties of this popular ingredient, “Maca root is rich in fiber, essential amino acids, fatty acids, vitamin C, iron, copper and calcium.”
Maca root has significant nutritional value, and it contains antioxidants and other bioactive compounds that may offer health benefits like boosting energy, improving exercise endurance, strengthing immunity, enhancing fertility, and supercharging sexual libido.
You can purchase maca supplements in the form of powder, capsules, gummies, or liquid, and it is often included as an ingredient in natural products for sexual health, energy, or immunity. Should you consider adding maca to your life? Let’s look at some of the impressive potential maca root advantages.
Benefits of Maca Root
Evidence suggests that there are some impressive potential maca benefits for health, including the following:
Helps Boost Energy and Athletic Performance
This root is known for its energy and performance-enhancing benefits, and many swear by the maca powder benefits for physical stamina. It helps balance hormones involved in energy production, helping to improve the body’s resilience to stress.
In addition, maca root is rich in vital nutrients like iron, magnesium, and fiber that support sustained energy levels. As we explained in our review of WOWMD Maca Plus, this nutrient also supports mitochondrial health and increases ATP production, enhancing cellular energy all over the body.
In addition, maca’s antioxidant and anti-inflammatory properties may help with muscle repair and improve recovery. A 12-week study of healthy men published in Isokinetics and Exercise found that maca may help decrease muscle damage after an intense workout.
Supports Male Sexual Health and Fertility
Although it does not increase testosterone levels, the maca benefits for men include boosting sexual libido and arousal independently of hormone levels. A study of healthy adult men published in Andrologia concluded that maca helped enhance sex drive within 8 weeks of supplementation.
There’s some support for the plant’s ability to help with erectile dysfunction, and maca root for men has benefits for reproductive health. The antioxidants and anti-inflammatory agents in the root may support the function of the Leydig cells in the testes to help improve sperm count and motility.
Supports Women’s Sexual and Reproductive Health
Maca helps balance hormones in women, and there’s some support for its ability to mimic estrogen to increase levels. This may help decrease menopause symptoms like hot flashes, night sweats, low libido, and mood swings.
A 4-month study of early postmenopausal women published in the International Journal of Biomedical Science found that daily maca supplementation helped balance hormones and lessen hot flashes, night sweats, and other symptoms.
Maca root for women may increase sexual libido, arousal, and pleasure. It also has potential benefits for reproductive health, helping to balance hormones, enhance egg quality, and stimulate ovulation.
Supports Stress Resilience, Mood, and Cognitive Function
Embrace a stress-free life with natural wellness and vitality
Maca root is an adaptogen, which is an agent that helps reduce stress levels in the body. Rich in nutrients and antioxidants, it balances levels of hormones like cortisol and estrogen and enhances the synthesis of the neurotransmitters serotonin, dopamine, and GABA.
The increase in levels of serotonin and dopamine helps improve mood and motivation, and the higher GABA levels could block key receptors in the central nervous system to lower stress and anxiety. In addition, the boost in these brain chemicals may support enhancements in cognitive functions like memory and focus.
A study of male rats in Pharmacognosy Journal concluded that maca supplementation improved spatial memory and decreased depression symptoms.
Helps Enhance Bone Health
Maca contains nutrients like calcium and zinc that help improve bone mineral density and strength and bioactive compounds that could help prevent osteoporosis.
In addition, its antioxidant properties fight free radicals and lower oxidative stress to help repair tissue damage. An analysis published in Food Research International determined that N-benzyl-palmitate is the active anti-osteoporosis agent in maca root.
Sources of Maca Root and Dosage Information
Maca is a popular superfood in Peru, and both the root and leaves have long been included in popular dishes like ceviche and pollo a la brasa. However, in the U.S., you can’t find this food among the vegetables at your local supermarket.
Fortunately, you can purchase a maca supplement in capsules, powder, gummies, or liquid, and it is incorporated into many natural health products for immunity, sexual health, energy, sports performance, and more. For top brands, read our article highlighting the 5 Best Maca Root Supplements on the market today.
There is no officially recognized recommended dosage for maca, but based on the research, the maximum daily intake is 3 grams. Most supplements suggest 450 mg taken 3 times daily as the optimal dosage, taken with food.
It’s important to follow the instructions on any product you buy and check with a healthcare practitioner regarding suitability for you and dosing advice.
Side Effects and Safety of Maca Root
Maca is safe to eat in cooked foods but should never be consumed raw, as it can be hard to digest and could lead to health issues. In the form of a capsule, powder, or liquid supplement, it is well-tolerated by most people but could lead to mild maca root side effects like digestive upset or headaches in some.
Individuals who are pregnant or breastfeeding should avoid maca root, and in addition, it is not suitable for people with kidney, liver, or thyroid conditions. As there could be other health or medication contraindications, it’s important to consult with a healthcare practitioner for approval and advice before taking it and if you have maca side effects.
Maca Root FAQs
Q: What is the main benefit of maca root?
A: Maca root has several key health benefits backed by some research, but it is most known for its ability to help improve reproductive health, boost energy, enhance exercise endurance, and fire up sexual libido.
Q: How long does it take for maca root to work?
A: The research results vary, but for many of its common health benefits, like reduced fatigue, heightened libido, and enhanced fertility, it takes between 2-8 weeks to experience optimal results.
Q: Does maca root boost testosterone?
A: There is no evidence to indicate that maca root helps increase testosterone. However, studies show that it supports an increase in sexual libido and improved fertility parameters independent of T levels.
Q: Can I take maca root every day?
A: Maca is generally safe to take daily for a period of up to 3-4 months, as long as you stay under the maximum recommended dosage of 3 grams.
The typical recommended dosage is 450 mg taken 3 times daily of maca powder, liquid, gummies, or capsule with food. However, it is important to consult with a healthcare practitioner for approval before adding it to your regimen.
Q: What time should you take maca root?
A: It’s an energy booster, so it is best to take maca root powder or supplement in the morning or before a workout to enhance exercise performance. However, as it helps lower cortisol levels, some people take it in the evening to ease the stress of the day.
The Bottom Line
Maca root is a cruciferous vegetable that grows high in the Andes Mountains of Peru, long included in local cuisine and now popular as a supplement worldwide. The varied maca root benefits include helping to boost energy, heighten sexual libido, improve fertility, enhance exercise endurance, support mood and cognitive function, and more.
Available widely in supplement form, consider adding maca to your daily routine to reap the multiple advantages of this potent, nutrient-rich root. If you are thinking of taking maca, see a healthcare practitioner for approval and dosing advice.
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We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] Effects of Lepidium Meyenii (Maca) Extract Supplementation on Oxidative Stress, Muscle Damage, and Aerobic Capacity After Exhaustive Endurance Exercise: https://journals.sagepub.com/doi/10.3233/IES-240006?icid=int.sj-full-text.similar-articles.1
[3] Effect of Lepidium Meyenii (Maca) on Sexual Desire and its Absent Relationship With Serum Testosterone Levels in Adult Healthy Men: https://pubmed.ncbi.nlm.nih.gov/12472620/
[4] Maca (Lepidium Meyenii Walp.) on Semen Quality Parameters: A Systematic Review and Meta-Analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC9468664/
[5] Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium Peruvianum Chacon): (Iii) Clinical Responses of Early-Postmenopausal Women to Maca in Double-Blind, Randomized, Placebo-Controlled, Crossover Configuration, Outpatient Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC3614644/
[6] Antidepressant-Like Behavioral and Spatial Memory Effects in Peruvian Red Maca (Lepidium meyenii)-Treated Rats: https://phcogj.com/sites/default/files/PharmacognJ-13-1-81.pdf
[7] https://www.researchgate.net/publication/282620794_Discovering_anti-osteoporosis_constituents_of_maca_Lepidium_meyenii_by_combined_virtual_screening_and_activity_verification
[8] Effects of Maca (Lepidium Meyenii) on Nutrient Digestibility and Major Nutrient Transporters in Rats Fed a High?fat Diet: https://pmc.ncbi.nlm.nih.gov/articles/PMC8498064/
[9] Not All Maca is Created Equal: A Review of Colors, Nutrition, Phytochemicals, and Clinical Uses: https://www.mdpi.com/2072-6643/16/4/530
[10] Oral Supplementation with Maca Improves Social Recognition Deficits in the Valproic Acid Animal Model of Autism Spectrum Disorder: https://www.mdpi.com/2076-3425/13/2/316
[11] Optimizing Testosterone Levels and Fertility Outcomes: A Case Series on the Impact of Lepidium peruvianum (Maca-OGTM) in Andropause and Sperm Dysfunction: https://journals.sagepub.com/doi/10.1177/15579883241304570?icid=int.sj-full-text.similar-articles.1
[12] The Increasing Popularity of Peruvian Maca (Lepidium Meyenii) and its Potential Impacts on Sleep and Quality of Life: https://pmc.ncbi.nlm.nih.gov/articles/PMC11214369/
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