Maca Root Benefits for Men and Women

Maca root is a popular supplement used for increasing energy, libido and strength. Not all maca supplements are the same, however. Some have been shown to be better for women, others better for men, and the formulation of maca root also makes a difference in its bioavailability and effectiveness. In this article, we cover everything you need to know about maca root and maca root benefits.

 

What Is Maca Root?

 

 

Maca (Lepidium meyenii), also known as Peruvian ginseng, is a plant that is native to Peru. It has been used for thousands of years as a traditional herbal medicine and food and in recent decades has become a popular supplement in the modern world as well.

 

Like ginseng, the root of maca is used for medicine and is commonly used for increasing energy, strength, and libido—though it has many other benefits as well. It is not, however, actually related to ginseng but is a relative of radish.

 

Maca comes from the high altitudes of the Andes mountains, growing over 4,000 meters (over 13,000 feet) above sea level where the native Incan and Q’ero people have used it for millennia. Traditionally people would boil the root and then mix it with fruit juice and milk to make a thick broth.

 

It is said that maca was eaten by Incan imperial warriors before battles to increase their strength and vitality. According to legends, these warriors would consume copious amounts of maca, which was attributed to their legendary strength.

 

Maca is a very hardy plant and thrives in a very inhospitable environment that receives regular frosts and intense summer heat. The maca root varies widely in color from white, yellow, red to black, and each variety of maca is said to have different benefits and uses.

 

What Is Maca Root Used For?

 

 

Maca root is used as a supplement for many reasons. It is said to provide energy and vitality to the mind and body, it is an adaptogen that can help reduce stress, it helps to strengthen the immune system, increase libido and sexual stamina, enhance fertility in men, balance hormone levels, and help to mitigate the negative effects of menopause in women.

 

Studies on darker colored maca roots have found that it contains significant amounts of natural iodine (link iodine article) that may help to improve thyroid health and function and support hormonal balance. Black maca is considered to be the strongest in providing energy and stamina, and according to traditional Peruvian medicine, is said to be the best variety of maca root for men. Red maca, on the other hand, is traditionally considered to be the best variety of maca root for women.

 

What Are the Benefits of Maca Root?

 

Maca root is an impressive plant with many health benefits. Some of the top maca root benefits include:

 

Maca Root Is A Powerful Adaptogen

 

One of maca roots most widely known benefits is its use as an adaptogenic herb. Adaptogens are a select group of herbs that support the body’s natural ability to deal with stress. They are called adaptogens because these herbs aid our bodies in adapting and responding to, or recovering from, both short-term and long-term physical or mental stress.

 

Adaptogens work at a molecular level by regulating a stable balance in the hypothalamic, pituitary, and adrenal glands—all of which are involved in the stress response. Essentially, they work by “hacking” the stress response in the body.

 

When we face a stressor, whether physical or mental, our bodies go through what is called general adaptation syndrome (GAS). GAS is a three-stage response: alarm, resistance, and exhaustion. Adaptogens help us stay in the resistance phase longer, via a stimulating effect that holds off the exhaustion. Instead of crashing in the midst of a stressful moment, task, or event, we attain equilibrium and can move through it. 

 

When we can adapt to stress, we perform better and feel better despite what is stressing us out, and this ability to maintain equilibrium can also significantly improve our health and well-being. Maca is one of nature’s most powerful adaptogens, and it has a great reputation for this use.

 

Maca Root May Improve Energy & Vitality

 

Not only does maca root help lower stress, which in itself can improve performance, but it helps to enhance your overall energy and vitality. Maca root has long been used as an energy tonic by native people of Peru. Today, some modern research also supports these benefits.

 

One study, for example, took 175 people and gave them each 3 grams of maca root each day for 12 weeks. After the 12-week study, the research showed that the 175 people that took maca root had improved energy scores compared with a placebo controlled group.

 

Interestingly, researchers still don’t know exactly what in maca root is responsible for the increase in energy, though some attribute it to maca roots adaptogenic properties.

 

Maca Root May Increase Libido

 

Maca root has also been used to increase libido and sexual stamina. Research on maca root has also been able to support this. A review of four high-quality studies published in the National Library of Medicine found that maca improved sexual desire in 131 participants after at least 6 weeks of taking the supplement.

 

The results of this study stated that: “Two RCTs (randomized control trials) suggested a significant positive effect of maca on sexual dysfunction or sexual desire in healthy menopausal women or healthy adult men, respectively, while the other RCT failed to show any effects in healthy cyclists. The further RCT assessed the effects of maca in patients with erectile dysfunction using the International Index of Erectile Dysfunction-5 and showed significant effects.”

 

This study suggests that not only may maca root be able to help improve libido and sexual desire, but it may also be useful for men suffering from erectile dysfunction.

 

Maca Root May Improve Fertility in Men

 

Further research on maca root has shown that it may also improve fertility in males. Research suggests that maca root may be able to help improve sperm concentration, or the number of sperm per milliliter of semen—which is closely linked to male fertility.

 

In one placebo controlled study, taking 2 grams of maca daily for 12 weeks showed significant improvements semen concentration compared with a placebo.

 

Maca Root May Support Hormonal Balance

 

Maca root may also be useful for supporting hormonal balance. Research on maca has found that it can reduce discomfort related to hormone levels in women who are postmenopausal. One study found that maca root appeared to have an impact on hormone levels as women reported improvements to their menopause symptoms.

 

Another study published in the International Journal of Biomedical Science performed on mice found that maca root had a balancing effect on sex hormone levels, and was considered to a safe preparation for use in “correcting physiological symptoms characteristic in postmenopausal stage with an indication of potentially even more value for its use in pre-menopausal women.”

 

However, more research on humans is still needed to determine its value for hormonal balance support. There are, however, many other herbs that have been studied extensively for their safe and effective use in supporting women’s hormonal health (link Happy Hormones article or product page).

 

Maca Root May Improve Mood

 

Maca root has also been used for enhancing mood. Many attribute this to its hormonal balance support as well as its adaptogenic properties. Maca also contains flavonoids, which are thought to improve mood and reduce anxiety. Several studies on maca have found that it helped to reduce symptoms of depression, particularly in post-menopausal women.

 

Maca Root May Protect You From Free Radical Damage

 

Maca root is a rich source of antioxidants, and therefore, may help to reduce free radical damage. Free radicals are oxygen-containing molecules with an uneven number of electrons. The uneven number allows them to easily react with other molecules, causing large chain chemical reactions in your body because called “oxidation” that can be harmful.

 

Antioxidants are molecules that fight free radicals in your body. Antioxidants can donate an electron to a free radical without making themselves unstable. This causes the free radical to stabilize and become less reactive. As oxidation is a process that is constantly occurring due to numerous chemical reactions in the body, antioxidants must also regularly work to keep free radicals in balance, which is why it is important to include antioxidant rich foods in your diet like maca root.

 

Other Benefits of Maca Root

 

Aside from the benefits mentioned above, maca root has been reported to:

 

• Reduce blood pressure
• Reduce sun damage
• Improve learning and memory

 

What Are The Active Compounds In Maca Root?

 

Many of the medicinal properties of plants are attributed to their bioactive compounds. The primary active compounds in maca include alkaloids, glucosinolates and macaenes.

 

Is Maca Root Safe?

 

Maca root has been used as both a food and herb for centuries by indigenous Peruvian people, and modern research has also verified it is a very safe herb. However, it is currently not known whether maca is safe to consume during pregnancy or breastfeeding, so it is recommended to speak with your doctor before use if you are considering taking it whole pregnant or breastfeeding.

 

Some maca root side effects can occur if too much is consumed, such as stomach upset, heartburn, and indigestion. This is also more common with raw maca powder as opposed to gelatinized maca powder.

 

What Is The Best Way to Take Maca Root Powder?

 

Maca root is available in a wide variety of forms—capsules, powders, pills, etc. There is also two primary forms of maca formulation—raw maca root powder or gelatinized maca. In many cases, raw foods contain more nutrients and enzymes and are often the better choice. With maca root however, this is different.

 

Gelatinized maca root is the recommended form of maca to take.

 

If we observe the traditional use of maca, it was always cooked before eating, often boiled, baked, or brewed for hours. The local people never consumed raw maca. Maca root is composed of a structure of complex starches that are difficult for our digestive systems to break down. It also contains a concentration of certain enzymes that inhibit the breakdown and assimilation of food, which can result in bloating and interfere with absorption of nutrients.

 

Gelatinized maca, on the other hand, is safer and healthier to consume, as it is a cooked form of maca that allows us to better access the nutrients and compounds in this amazing herb. During the gelatinization process, maca roots are heated and pressurized to break down the starch content and neutralize the enzymes. The remaining maca is then ground down into a powder and dried.

 

Not only does the removal of starch help with digestion and bioavailability, but it allows for a higher concentration of nutrients as well.

 

What Is The Best Time to Take Maca Root?

 

There isn’t really a best time to take maca root, but many people prefer to take it in the morning, either on its own or in a smoothie, as it is used to boost energy levels throughout the day.

 

Summary

 

Maca (Lepidium meyenii), also known as Peruvian ginseng, is a plant that is native to Peru. It has been used for thousands of years as a traditional herbal medicine and food and in recent decades has become a popular supplement in the modern world as well.

 

Maca comes from the high altitudes of the Andes mountains, growing over 4,000 meters (over 13,000 feet) above sea level where the native Incan and Q’ero people have used it for millennia.  It is said that maca was eaten by Incan imperial warriors before battles to increase their strength and vitality.

 

Maca root is used as a supplement for many reasons. It is said to provide energy and vitality to the mind and body, it is an adaptogen that can help reduce stress, it helps to strengthen the immune system, increase libido and sexual stamina, enhance fertility in men, balance hormone levels, and help to mitigate the negative effects of menopause in women. The primary active compounds in maca include alkaloids, glucosinolates and macaenes.

 

There are maca root benefits for men, as it may increase fertility and sperm count, and there are also maca root benefits for women, as it may help balance hormones and reduce the symptoms of menopause. Traditionally, Peruvian people regarded black maca as a variety for men, and red maca as a variety for women, however, no studies have verified they have any specific difference in their benefits to men and women. White or yellow maca is also the type of maca that is typically found in supplements, so if you are seeking out a specific color of maca, make sure it is clearly stated on the label.

 

Gelatinized maca root is the recommended form of maca to take, as it allows us to better access the nutrients and compounds in this amazing herb. During the gelatinization process, maca roots are heated and pressurized to break down the starch content and neutralize the enzymes. The remaining maca is then ground down into a powder and dried. Not only does the removal of starch help with digestion and bioavailability, but it allows for a higher concentration of nutrients as well.

 

 

 

 

References:

https://pubmed.ncbi.nlm.nih.gov/27548190/

https://pubmed.ncbi.nlm.nih.gov/20691074/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614604/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

https://www.livescience.com/54901-free-radicals.html

https://pubmed.ncbi.nlm.nih.gov/31951246/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928177/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184420/

https://pubmed.ncbi.nlm.nih.gov/30902313/