Maca root supplements have become increasingly popular in recent years. Learn all about maca with this fun infographic created by FLCCC Clinical Advisor Dr. Kristina Carman. Maca comes in different varieties with various pro-health properties for the brain, cardiovascular system, bones, and the reproductive system.
It is also an adaptogen, which is an herb that supports the adrenal system and helps one cope with stress. Dr. Carman discusses the benefits with each variety of maca and gives you tips for how to use this wonderful herb.
What is Maca Root?
Scientific name: Lepidium meyenii
Maca is a root vegetable native to the high-altitude regions of the Andes Mountains in South America, particularly in Peru and Bolivia.
It’s often referred to as “Peruvian ginseng” due to its reputed health benefits. Typically, it is consumed in powdered form and used as a supplement or added to various foods and beverages.
Maca comes in several different colors, and each color is associated with slightly different nutritional profiles and potential health benefits. When choosing maca products, opt for high-quality, organic options when possible to ensure purity and potency.
Try these maca recipes to spice up your holidays! These addictively healthy recipes can help you reap all the benefits of maca without sacrificing flavor:
8 Health Benefits of Maca Root
Maca has been touted by many to be one of the most powerful health supplements around. Emerging animal studies have shown that Maca can promote weight loss, skin health, hair growth, and more:
- Fertility and Reproduction
- Hormone Regulation
- Energy and Stamina
- Cognitive Function
- Bone Health
- Mood and Stress
- Antioxidant Properties
- Libido and Sexual Health
1. Fertility and Reproduction
Maca is used in South America to enhance fertility and reproductive health in both men and women.
Some studies suggest that maca may improve sperm quality, count, and motility in men, as well as support hormonal balance in women.
2. Hormone Regulation
Maca is often used to help balance hormone levels, particularly in women experiencing symptoms of menopause or irregular menstrual cycles.
It may alleviate symptoms such as hot flashes, mood swings, and vaginal dryness.
3. Energy and Stamina
Maca is believed to boost energy levels and increase stamina and endurance.
Athletes and individuals seeking an energy boost sometimes use maca as a natural performance enhancer.
4. Cognitive Function
Some studies have suggested that black maca, in particular, may have cognitive-enhancing properties, potentially improving memory, focus, and mental clarity.
5. Bone Health
Maca contains essential minerals like calcium and phosphorus, which are important for bone health.
Some research suggests that maca may help improve bone density and reduce the risk of osteoporosis, but further studies are necessary to confirm these findings.
6. Mood and Stress
Maca is sometimes used as an adaptogen, which means it may help the body adapt to and cope with stress.
It is believed to have mood-balancing properties and may alleviate symptoms of anxiety and depression, although scientific evidence in this area is limited.
7. Antioxidant Properties
Maca contains antioxidants, which can help protect the body against oxidative stress and free radical damage.
Antioxidants are known for their potential role in reducing the risk of chronic diseases
8. Libido and Sexual Health
Maca has a reputation as an aphrodisiac and is often used to enhance libido and sexual function in both men and women.
Some users report improved sexual desire and performance, but more research is needed to determine its effectiveness.
What Are The Different Types of Maca
Maca Root comes in a few different types:
- Yellow Maca
- Red Maca
- Black Maca
- Purple Maca
Yellow Maca
This is the most common and widely available variety of maca. It is known for its energy-boosting properties and is often used to support stamina and endurance.
Yellow maca is also believed to help balance hormones, enhance fertility, and support overall vitality.
Red Maca
Red maca is known for its potential to support prostate health and fertility in men.
It is believed to have a positive impact on sperm count and quality. Additionally, it may help with energy levels, mood, and overall well-being.
Black Maca
The rarest and most potent type of maca.
It is often associated with improved cognitive function, memory, and focus. It may also have positive effects on bone health and endurance.
Some research suggests it can help balance hormones in both men and women.
Purple Maca
Purple maca is less common than the other varieties but is gaining popularity.
It is considered a good source of antioxidants and may have potential benefits for heart health and brain function.
Additionally, it may support hormone balance and overall vitality.
Does Maca Have Any Side Effects?
Maca is generally considered safe for most people when consumed in moderate amounts. However, as with any supplement or food, some individuals may experience side effects. Here are a few potential side effects of maca:
- Digestive Issues
- Hormonal Effects
- Insomnia
- Allergic Reactions
- Interaction with Medications
Digestive Issues
Some people may experience stomach upset, bloating, or gas after consuming maca. Starting with a small amount and gradually increasing the dosage may help reduce these effects.
Hormonal Effects
Since Maca is believed to have adaptogenic properties, meaning it may help regulate hormonal balance, it may be possible to push the balance too far.
While this can be beneficial for many, individuals with hormone-sensitive conditions, such as breast cancer or prostate cancer, should consult with a healthcare professional before using maca.
Insomnia
In some cases, maca may cause increased energy levels, potentially leading to difficulty sleeping if taken late in the day. It’s advisable to take maca earlier in the day to avoid sleep disturbances.
Allergic Reactions
Although rare, some people may be allergic to maca. If you experience symptoms like itching, rash, or swelling, discontinue use and seek medical attention.
Interaction with Medications
Maca may interact with certain medications, such as those for hormone-sensitive conditions or blood pressure. If you are taking medications, it’s essential to consult with a healthcare provider before adding maca to your routine.
As with any supplement, it’s crucial to use maca in moderation and consult with a healthcare professional, especially if you have pre-existing health conditions or are taking medications. Pregnant or breastfeeding women should also seek medical advice before using maca.
How to Use Maca Root
There are many ways to get the benefits of Maca, ranging from oils, teas, and organic Maca powder.
- Maca Powder
- Liquid Extract
- Capsules or Tablets
Maca Powder
Maca powder can be added to almost anything, including food or drinks, plus many daily staples.
- Hot Drinks
- Baking
- Oatmeal
- Smoothies
- Yogurt
Liquid Extract
Liquid maca extracts are concentrated forms of maca. You can mix them into water, juice, or other beverages for a quick and easy way to consume maca.
Follow the dosage instructions on the product label, as liquid extracts can vary in concentration.
Capsules or Tablets
Available in the form of capsules or tablets, which offer a convenient and precise way to take maca.
Follow the recommended dosage on the product label, typically 1 to 3 capsules or tablets per day with meals or as directed by a healthcare professional.
Wrapping Up
Though the research is ongoing, maca is showing promise as an emerging superfood. For more of FLCCC’s health tips, check out our tools and guides section and our blog!
More on: Adaptogens | cortisol | Dr. Kristina Carman | healthy diet | Infographic | maca | stress | stress reduction
