Maca, also known as Peruvian ginseng or Andean ginseng, is a supplement that we can easily find in powder or capsule form. It is of particular interest for taking care of women’s health, for combating fatigue, and increasing libido, although its properties and benefits do not end there. Below, everything you wanted to know about Andean maca.
What is maca and what is it used for?
Maca is a superfood native to the Andes, obtained from the root of the maca plant ( Lepidium meyenii), also known as Andean maca or Peruvian maca. The plant is very resistant and can withstand prolonged frost and drought. It grows between 3,800 and 4,500 m above sea level and has been known for its medicinal properties since the Inca Empire.
Its benefits have been endorsed by science and, together with its nutritional value, it has become a reference supplement for improving sports performance, combating fatigue, reducing the symptoms of premenstrual and menopausal syndrome, and increasing libido. Whether in powder, capsule or infusion form, we can buy it in supermarkets and herbalists with the aim of enjoying its properties with just a small daily dose.
Properties of Andean Maca
There are different types of maca: black maca, red maca, and yellow maca. Maca varieties differ from each other in the content of compounds such as glucosinolates and anthocyanins, which give them different properties.
Properties of black maca
Black maca is known to be the most invigorating and can increase physical performance by up to 500%. In addition, this anthocyanin-rich maca is the maca variety that most promotes spermatogenesis, increased memory, and concentration. Black maca can be purchased in specialist stores or online.
Properties of red maca
Red maca is milder and less earthy than other types of maca. Thanks to its effect homologous to estradiol, it protects against osteoporosis and benign prostatic hyperplasia, although according to various studies it does not interfere with normal hormonal pathways. We can also buy it in specialized stores or online.
Properties of yellow maca
Yellow maca is the most well-known and accessible. Its consumption improves physical performance by up to 41%, it is an antioxidant, increases libido, and relieves the symptoms of premenstrual syndrome and menopause. Yellow maca is easily found in supermarkets and herbalists.
Nutritional values of maca
Maca is rich in iron, calcium, and phosphorus, a combination of minerals ideal for athletes and for taking care of women’s health. It is also rich in carbohydrates, making it an extraordinary source of energy to start the day, and together with its fiber, it is a great supplement to prolong our satiety. Below is the nutritional value per 100 g of maca powder.
- Energy: 400 kcal
- Carbohydrates: 80 g (of which sugars 20 g)
- Fats : 0 g
- Proteins : 0 g
- Fiber: 20 g
- Iron: 14.7 mg
- Calcium: 247 mg
- Phosphorus: 183 mg
Benefits of maca
Maca is an antioxidant supplement capable of increasing our sexual desire, alleviating premenstrual syndrome, and menopausal symptoms, and protecting our heart by strengthening muscle contraction. Both during periods of study and intense exercise, maca is a great ally that helps us improve our memory and combat fatigue.
Very antioxidant
Free radicals are compounds that result from the normal functioning of our body. However, their accumulation is the main cause of cellular aging and the development of certain types of cancer. For this reason, it is always advantageous to take care of our habits to reduce the amount of free radicals in our body. Maca has dozens of antioxidant components that reduce the amount of free radicals, so it is a great idea to introduce it into our smoothies and our weekly diet.
Increases libido and improves fertility
Does maca help increase sexual desire? Yes, although it is not known exactly how it does so. Various studies have shown that the consumption of maca extract has effects similar to testosterone and its consumption promotes spermatogenesis and stimulates sexual activity, although there is no single metabolite responsible for this effect. In the case of women, the consumption of maca is of particular interest to relieve the symptoms of menopause.
It is a source of energy and promotes muscle growth
Maca is considered a great ally for athletes because it is a healthy source of energy and contributes to muscle growth. This is thanks to maca’s ability to act in a similar way to insulin, boosting the use of glucose in our body and its potential function of dividing and growing muscle cells. Including it in morning shakes before sports can be an excellent idea to take advantage of this effect.
Helps to have a stronger heart
Maca consumption has been linked to a possible antihypertensive effect in in vitro studies. Likewise, it has also been shown to have effects on improving cardiac contraction in young people. Although this effect has not been observed in older people, this cardio-stimulating benefit protects and keeps our heart young for longer.
Hair cosmetic?
Some sources suggest that the use of maca can help reduce baldness by stimulating hair follicles, although there is no definitive scientific data to support this, taking maca powder in the recommended amounts could improve our cardiovascular health.
Contraindications of maca
Maca is a safe food with no fatal adverse effects when taken in recommended amounts. In human research, consumption of 2 to 3 g daily for 12 weeks of maca powder was shown to be safe except for some transient adverse effects such as mild intestinal discomfort, headache or irritability . In any case, people under antidepressant treatment should pay special attention due to the possible interaction with medications. In general terms, consumption of more than 4-5 g daily of maca powder can lead to intestinal discomfort.
How much maca should you take per day?
The amount of maca powder considered safe is up to 2–3 g daily. Due to its interaction at a hormonal and neurobiological level, it can interact with certain medications, so it is important to consult a doctor before consuming it. Likewise, if after a week of consumption we begin to feel intestinal discomfort, it may be a sign that we should stop or reduce the amount of maca consumed.
Origin of maca
Andean maca or Peruvian maca comes from the Andes and has been cultivated since the time of the Incas. It arrived in Europe by the Spanish colonists who at first were unaware of all the energizing virtues that the Incas had been using for more than a century. Today, Peru exports 90% of the world’s maca to its main foreign consumers: the United States, China, and Japan. The great boom in international consumption was thanks to studies carried out around the year 2000 that confirmed the benefits attributed to maca for centuries, such as its revitalizing and aphrodisiac power.
How to take maca
Maca exists in several formats: maca powder, maca flour or maca capsule. Each of them has a series of advantages that allow us to get the most out of maca and its benefits.
How to take maca powder
Maca powder can be added to smoothies, in the same way as cocoa, diluted in a glass of hot milk or in yogurt. Because of its somewhat ochre flavor, it is ideal to combine maca powder with elements that counterbalance it, such as cocoa or sweet fruits like banana.
How to take maca flour
Maca flour can be cooked in the form of a sauce or puree with the addition of water and/or milk. Although this format is not common in Europe, if we find it, we can also add a few spoonfuls to our next banana bread or pancakes to give them an extra boost of healthy energy.
How to take maca capsules
Maca extract in capsule form is a quick and convenient way to consume maca. It is especially effective when we want to take advantage of its benefits to reduce the discomfort of premenstrual syndrome or menopause. Maca in capsule form is very easy to introduce into our daily routine and allows us to keep it for long periods thanks to its long expiration date.
Using maca in cooking
Maca infusion can be an ideal option to start consuming this superfood, although it is not the only one. A tablespoon of maca added to our banana smoothie is the ideal complement before doing sports. And if we are lovers of modern baking, without a doubt, making energy balls based on maca, cocoa, and dates will give us a lot of satisfaction and a lot of energy as a snack between meals.