Traditional medicine, based on the ancestral knowledge of various indigenous peoples worldwide, has always relied on the natural properties of plants and seeds. The fauna of each region of the world has offered humanity relief from various ailments long before the advent of modern medicine.
This article discusses a plant with incredible properties for treating various conditions, from sexual health to blood pressure. Want to know exactly how maca root can improve your health? Keep reading and discover all maca benefits with Yes You Can!
Maca (Lepidium meyenii) is a plant that grows in the Andean mountain range, which is why it is also known as Andean Ginseng or Peruvian Ginseng. It is tuber— like potatoes and sweet potatoes, and it has been cultivated in that area since pre-Hispanic times.
Locals also know it as maca-maca, chichira, or maino, and they use both its tuber — for food — and its root — for its medicinal properties -. Like many other foods of the same class, maca contains many carbohydrates, minerals, and vitamins, making it ideal for obtaining high energy levels. But in addition, its root offers many other health benefits. Let’s get to know them!
Due to the characteristics mentioned earlier, maca is considered a superfood, meaning it has high nutritional density and numerous health properties.
However, scientific evidence is still not very abundant or conclusive regarding this plant’s additional benefits. More studies on humans are needed to provide a more complete and accurate perspective of maca’s contribution to health. Nonetheless, the following are some potential health benefits of maca root:
A study published by the Peruvian Journal of Experimental Medicine and Public Health found that maca has positive effects on sexual behavior: increasing libido and decreasing mild erectile dysfunction.
The study indicates that gelatinized maca supplements improved sexual desire in adult healthy men within eight weeks, while in athletes the improvement occurred after two weeks of treatment. For the treatment of mild erectile dysfunction, it was shown that the use of dry maca extract had a small but significant effect in reducing sexual dysfunction and improving sexual performance.
Additionally, maca has also been attributed to increased fertility in men — increasing sperm concentration and sperm motility —. However, there are not many studies that prove the latter. Teresa Ortega, a professor at the Complutense University of Madrid, shares a study on the subject but indicates that the number of subjects — twenty healthy men — is too small a sample to offer conclusive results, and it could be considered as limited evidence.
The Climacteric Journal, specializing in medical content about menopause, shared a study in 2015 that showed — in a clinical trial among 29 postmenopausal women — that the use of maca supplements reduced depression among the test subjects.
Another study by the Peruvian journal found that using maca supplements in the form of concentrated capsules increased oxygen consumption in professional athletes, positively impacting their physical performance. Other studies on animals supplemented with fermented maca flour showed a significant increase in fatigue time, with a 41% improvement compared to the control group.
Finally, the effects of black maca on improving memory, reducing stress, and treating neurodegenerative diseases have been highlighted.
The Climacteric Journal study also observed decreased blood pressure among women who took maca supplements for 6 weeks. At least four other studies have found that maca consumption positively affects blood pressure, helping to lower both systolic and diastolic pressure. These clinical trials have been conducted on animals and humans, the latter from both the Andean region and other countries like China.
Maca’s benefits for the skin mainly focus on its potential to protect against UV rays. Although this has only been explored in animal studies, one of these trials, conducted in 2011, showed that using maca leaves helped prevent the development of sunburned cells and epidermal hyperplasia. This is an increase in epidermal cells that causes visible skin deformations.
Maca contains a notable amount of antioxidants that can combat free radicals. Free radicals are unstable molecules that, when accumulated in cells, damage other molecules such as lipids, proteins, or even DNA.
In addition to consuming antioxidant-rich foods like maca, it is also recommended to maintain good hydration, protect yourself from the sun, and keep strict skin hygiene to combat free radicals.
During the period leading up to menopause, one of the causes of the unpleasant symptoms women experience is fluctuating estrogen levels. Some experts suggest that maca root helps balance estrogen levels.
A study indicated that taking two maca tablets daily can help reduce menopause symptoms such as hot flashes and night sweats, and even some psychological symptoms.
Maca can be consumed in various ways, either in its natural form or through supplements with processed maca. A natural option to incorporate into your diet is maca powder for culinary use. This way, you can include it in your smoothies, baked goods, or cold drinks. If you opt for maca supplements, you will mainly find them in capsule form.
There is no consensus regarding the dosage of maca to be consumed according to age, gender, or weight parameters, but a daily dose above 3 grams is considered safe and effective.
Although the oral consumption of maca extract and concentrate has not shown negative health consequences, experts recommend it be avoided by pre-diabetic, diabetic, and thyroid-affected individuals, as well as pregnant and breastfeeding women.
In isolated cases, some adverse effects have been reported, such as mood swings, cramps, insomnia, stomach upset, and menstrual cycle alterations.
If you are taking any medication, it is recommended that you consult with your healthcare provider before starting to include a maca supplement—or any other plant—in your regular diet.
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If you want to enhance the effects of maca on your body, check out our Collagen to protect and improve the appearance of your skin, and Meno-Pause to reduce menopause symptoms.
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