Maca Root Benefits

Despite being revered for its medicinal properties for thousands of years, maca root is one of the newest remedies to take center stage in the natural health community, and its newfound superfood status is well-deserved. Researchers are continually turning up new health benefits associated with this powerful root vegetable.

 What is maca? Known by its scientific name,  Lepidium meyenii,  maca is a  nativetype of  cruciferus native to the Andes of Peru. Maca has a similar appearance and size as radishes or turnips with green tops and roots that range in color from yellow to purple and black.

The pleasant-tasting root, or hypocotyls, is usually available in powder form after being harvested and grounded down. Not only is it a natural source of healing nutrition, but it also has a long history of being a superfood that has been consumed for its health benefits for thousands of years in the regions of the Andes Mountains.

It's also considered an " adaptogen ," a name given to certain herbs, plants and natural substances that help the body naturally adapt to stressors like a busy schedule, demanding job or illness.

Not only that, but maca provides a host of important micronutrients and is jam-packed with antioxidants, and it has been shown to improve sexual health, balance hormone levels, and boosting energy, mood and memory.

Maca Root Benefits

1. Rich in Antioxidants
2. Enhances Energy, Mood and Memory
3. Improves Female Sexual Health
4. Balances Estrogen Levels
5. Boosts Male Fertility

1. Rich in Antioxidants

Maca root acts as a natural antioxidant, boosting levels of antioxidants like glutathione and superoxide dismutase in the body. Antioxidants help neutralize harmful free radicals, fighting off chronic disease and preventing damage to cells.

One test-tube study in 2014 demonstrated that polysaccharides extracted from maca had high antioxidant activity and were effective in fighting free radical damage.

An animal study in the Czech Republic even found that administering a concentrated dose of maca to rats not only improved their antioxidant status, but also significantly decreased levels of cholesterol and triglycerides in the liver and reduced blood sugar, helping prevent the development of chronic disease. Meanwhile, another test-tube study showed that the antioxidant content of maca leaf extract could even protect against neurological damage. 

Improving your antioxidant status may be beneficial for preventing conditions like heart disease, cancer and diabetes by preventing oxidative stress and cell damage. However, despite these promising results, more studies are needed to understand how the antioxidants in maca root may affect humans.

2. Enhances Energy, Mood and Memory

Those who regularly use maca powder report that it makes them feel more awake, energized and driven, often relatively quickly after beginning to use it. Plus, maca can help increase energy without giving you the “jitters” or a sense of shakiness like high level of caffeine can.

Clinical trials have shown that maca may positively impact energy and stamina. Maintaining positive energy levels can also help improve mood, and some early studies have even found that maca may reduce symptoms of depression. 

It remains unclear exactly how maca increases energy levels, but it’s believed to help prevent spikes and crashes in blood sugar and maintain adrenal health, which regulates mood and energy throughout the day. Keeping energy levels up may also help prevent weight gain as well.

Several studies have also found that maca root benefits memory and focus. In fact, two animal studies in 2011 found that black maca was able to improve memory impairment in mice, likely thanks to its high antioxidant content. 

3. Improves Female Sexual Health

Multiple studies have confirmed that maca benefits female sexual health through several different mechanisms.

Maca root may be able to improve sexual dysfunction and boost sex drive in women. One study looked at the effects of maca root on post-menopausal women with sexual dysfunction caused by the use of antidepressants. Compared to a placebo, maca root was able to significantly improve sexual function. Another study had similar findings, reporting that maca was well-tolerated and able to improve libido and sexual function. 

A study in 2008 also found that maca root benefits both psychological symptoms and sexual function in post-menopausal women. In fact, maca was able to reduce menopause-associated depression and anxiety after six weeks of treatment. 

Maca is also able to balance female sex hormones and has even been shown to alleviate symptoms of menopause Balancing hormone levels is crucial to many aspects of reproductive health and can help reduce symptoms like infertility, weight gain and bloating.

4. Balances Estrogen Levels

Estrogen is the primary female sex hormone responsible for regulating the reproductive system. An imbalance in this vital hormone can cause a slew of symptoms ranging from bloating to irregular menstrual periods and mood swings. Estrogen levels that are too high or low can also make it difficult for a woman to ovulate and become pregnant.

Maca root can help balance hormone levels and control the amount of estrogen in the body. One study published in the International Journal of Biomedical Science gave 34 early post-menopausal women a tablet containing either maca or a placebo twice daily for four months. Not only did maca help balance hormone levels, but it also relived symptoms of menopause, such as night sweats and hot flashes, and even increased bone density. 

In addition to reducing symptoms of menopause, regulating estrogen levels may also help with improving reproductive health and fertility and decreasing symptoms related to conditions like (PCOS), such as excess hair growth, weight gain and acne.

5. Boosts Male Fertility

So what about maca root for men? While studies don’t support the claim that maca boosts testosterone levels, they do show that maca powder benefits male sexual health and fertility.

One study out of Peru found that supplementing with maca for eight weeks increased sexual desire in men. Meanwhile, another study in 2001 found that maca helped improve sperm quality and motility, two important factors when it comes to male infertility.

Maca may also benefit sexual dysfunction as well. A 2010 review summarized the results of four clinical trials evaluating the effects of maca on libido and reported that two of the studies showed an improvement in sexual dysfunction and sexual desire in both men and women. However, the other two trials did not find a positive result, so further research is still needed. 

Maca Nutrition

Maca root powder is an excellent source of protein, fiber and several vitamins and minerals, including vitamin C, copper and iron. It also contains over 20 amino acids — including all eight essential amino acids — and plenty of health-promoting phytonutrients. It also contains many beneficial plant compounds, including glucosinolates and polyphenols, and is a popular choice for the vegan diet.

One ounce (or about 2 tablespoons) of maca powder contains approximately: 

• 91 calories
• 20 grams carbohydrates
• 4 grams protein
• 1 gram fat
• 2 grams dietary fiber
• 79.8 milligrams vitamin C (133 percent DV)
• 1.7 milligrams cooper (84 percent DV)
• 4.1 milligrams iron (23 percent DV)
• 560 milligrams potassium (16 percent DV)
• 0.3 milligram vitamin B6 (16 percent DV)
• 0.2 milligram manganese (11 percent DV)
• 1.6 milligrams niacin (8 percent DV)
• 70 milligrams calcium (7 percent DV)
• 0.1 milligram riboflavin (6 percent DV)

Where to Find and How to Use Maca Root

By this point, you’re probably wondering: “Where can I buy maca? And can I buy organic maca?”

Thanks to its growing popularity, maca is widely available at health stores, pharmacies and even online retailers. It can also be found in capsule, liquid, powder or extract form. All forms are thought to be equally beneficial, however it is best to buy maca from a quality harvester that ensures its 100 percent pure maca root powder. Ideally, including for maca extract, you should also look for a variety that is raw and organic.

Additionally, maca is categorized based on the color of its roots and is most commonly yellow, black or red. All colors of maca have similar benefits, although specific maca types and colors are thought to be more beneficial for certain medical conditions. Red maca powder is the most common supplement form. Gelatinized maca powder is sometimes referred to as maca flour.

Maca tends to have an earthy, slightly nutty taste with a hint of butterscotch that works especially well when added to oatmeal or cereal. The flavor can also vary based on the type of maca, with black maca being a bit more bitter and cream-colored roots having an even sweeter taste. Maca powder can be easily added to smoothies and drinks or mixed into recipes.

Keep in mind that most people prefer not to microwave or heat their maca powder at high temperatures as the heating process may diminish some of the nutrients.

In the Andes Mountain where maca cultivation occurs, locals may consume as much as a pound of dried or fresh maca root daily. Most people supplement with somewhere between one gram to 20 grams daily in powder form.

Although there is no official recommended maca powder dosage, it’s best to start out with about one tablespoon (in powder form) daily and work your way up to two to three tablespoons spread throughout the day. Because maca is known for increasing energy and stamina, many people like to take it before exercising to get a burst of extra energy.