There is a large number of powder supplements, and the list seems longer every day: proteins, collagen, mushrooms, magnesium and even Maca.
This food has been used for centuries by different South American cultures (such as the Inca) to balance hormones, increase libido and fertility, reduce anxiety, strengthen mental agility, and improve stamina and strength. It's kind of like a South American version of ginseng. And what athlete does not want this?
What is it?
Maca is not an herb as many think, but a turnip-like root vegetable (from the broccoli and radish family) that is grown underground at the highest elevations in the Andes Mountains. There it is used as a traditional medicine and is a key ingredient for maca chicha (fermented drink). Since maca is not exported fresh, it goes through a dehydration process and is then ground into a powder.
The maca plant, known scientifically as Lepidium meyenii, is sometimes referred to as ginseng Peruvian. It is a cruciferous vegetable related to broccoli, cauliflower, cabbage, and kale. It has its origin in the high plateaus of the Peruvian Andes. In fact, Andean peoples have cultivated maca for more than 2000 years. It is one of the few edible plants that can survive the harsh climatic conditions above 4.000 meters in the Peruvian Andes.
Traditionally, Andean peoples used maca as a food, consuming it in a fermented drink or porridge. In addition, the Andean peoples used it as a natural medicine to treat various health conditions, such as respiratory conditions and rheumatic diseases.
Demand for maca products has grown in recent years, likely due to claims that the plant can promote libido and fertility. The most widely used part of the plant, maca root contains fiber, amino acids, vitamins and minerals. It also contains other bioactive compounds, such as macamides, macaridin, alkaloids, and glucosinolates, which are believed to be responsible for the medicinal benefits.
Although people claim that it supports health in many ways, research is currently limited, and study findings on its effects have been mixed. More research is needed on the efficacy of maca.
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There are several beneficial effects of consuming maca as a root or a supplement.
increased libido
Some evidence suggests that taking concentrated maca supplements may benefit people with low libido or low sex drive.
A study in 5 women experiencing antidepressant-induced sexual dysfunction found that taking 3000 mg of maca root per day for 12 weeks significantly improved sexual function and libido compared to a placebo.
However, the researchers noted that the studies included in the review were small and the evidence was too limited to draw firm conclusions. Although this research is promising, it is currently unclear if maca has any real benefits for treating low libido or sexual dysfunction.
Increased fertility in men
Taking maca supplements may help improve certain aspects of fertility in people with sperm. For example, studies have shown that taking maca can help improve sperm concentration, or the number of sperm per milliliter of semen. Sperm concentration is closely related to male fertility.
Taking 2 grams of maca per day for 12 weeks significantly improved semen concentration compared to a placebo treatment. However, there were no significant differences in sperm motility between the treatment and placebo groups.
Increase energy
Limited evidence suggests that maca may help improve energy levels and improve mood in some populations. A study in people living at low or high altitudes showed that taking 3 grams of red or black maca per day for 12 weeks improved mood and energy compared to a placebo.
Additionally, they suggest that maca may be helpful in reducing symptoms of anxiety and depression in postmenopausal women. However, while it may have a beneficial effect on mood and energy levels, there is currently not enough evidence to draw any firm conclusions.
Relief of menopausal symptoms
Menopause occurs naturally in menstruating people. It is the time in life when menstrual periods stop permanently. The natural decline in estrogen that occurs during this time can cause a variety of symptoms, some of which can be unpleasant for people. These include hot flashes, vaginal dryness, mood swings, sleep problems, and irritability.
Some studies suggest that maca may benefit people going through menopause by helping to alleviate some symptoms, including hot flashes and disrupted sleep. However, the researchers noted that there is insufficient evidence to determine the safety or effectiveness of maca in treating menopausal symptoms.
Benefits in athletes
People who take this supplement usually do so because they are athletes. a british study found that male cyclists who supplemented with maca extract for two weeks had a improvement in your performance of 40 kilometers by bicycle and also in his sexual desire. This was just a pilot study conducted on eight people, so more research would be needed to consider maca as a good sports supplement.
In addition, maca root powder is also often considered a adaptogen, which some say is useful in helping the body adapt to various stresses and improve vitality. There is no scientific evidence about this, so they are also popular assumptions and beliefs.
Regarding its nutritional breakdown, maca, like other root vegetables, has a wide variety of nutrients that can give your diet a boost. Maca is high in copper and manganese, vitamin C, iron, calcium, potassium, copper, and vitamin B6.
Contraindications
Studies show that maca is generally safe and its use is not associated with adverse side effects. One study found that taking 3 grams of red or black maca per day for 12 weeks was well tolerated and not associated with serious adverse effects.
The traditional methods that people have used to consume maca, such as boiling it and then eating or drinking it, have also not been linked to adverse effects. It is currently not known if it is safe to take while pregnant or lactating, so pregnant or nursing women should speak with their health care team before taking maca.
Recommended dose
Maca is available in many forms, including capsules and powders. We can add maca powder to smoothies, oatmeal, baked goods, energy bars, and more. It has a nutty flavor similar to caramel, so it pairs well with many sweeter flavors.
The optimal dose for medicinal use has not been established. However, the dose of maca root powder used in studies generally ranges from 1,5 and 3 grams per day.
It is easy to find this supplement in some supermarkets, health food stores and through various online retailers. If we want to make sure we choose the highest quality maca or get a personalized dosage recommendation, we will talk to a qualified healthcare professional, such as a registered dietitian or doctor.