You will want to add maca root powder into your next smoothie after discovering its nutritional benefits. Native to Peru, maca — also known as Peruvian Ginseng — is an herb, used for centuries by the Quechua people.
Studies support what the Andean people have known all along. Most nutritionist regard maca root as a superfood, due to its multi-nutrient profile. Proponent’s claim that is can boost your sexual function and some regard it as a natural Viagra. We are going to look at the clinical evidence to determine its real benefits and effectiveness.
Maca is an herb, grown in the highlands of Peru. It is believed that the natives traded it with the Spanish explorers and it was gifted to Hernando de Soto — an explorer and conquistador. It slowly gained notoriety for its health benefits but it wasn’t studied until 1843. Health enthusiast now request the root of the Maca plant worldwide. It is often packaged and consumed in a dried powder form or in capsules.
Maca comes in three forms; red, black and yellow maca. They all have similar effects but studies show that different forms of maca can be more beneficial for treating certain conditions. I will highlight or make note of the more effective form of Maca in the article.
Maca is a superfood and an adaptogen — which is believed to improve well-being. According to the “Huntington College of Health Sciences”, Maca has energizing properties due to its high mineral and vitamin content. It nutritional value is similar to cereal grains, such as wheat. Maca root is composed of about 60 percent carbohydrates, 10 percent protein and 9 percent fiber and 2 percent fat.
A 100 gram serving of Maca includes:
Other nutrients include B vitamins (niacin, folate and vitamin B6), copper and manganese.
Research groups in China performed animal studies to discover the effects of maca. According to Dr. Zheng, studies suggest that maca can increase energy. Other randomized trials support these findings and other benefits, such as enhanced mood, improved memory and reduced fatigue.
There is no evidence that Maca’s benefits can help improve impotency, however, small studies have found that sperm production and semen volume can be increased. The medical journal “Forsch Komplementmed” found that black maca is the most effective for sperm production, yellow maca yielded moderate results and red maca had no effect at all. It’s important to note that there is no mention of a placebo-controlled study, the journal mentions that this is an experimental study, so the results are unreliable.
In 2002, “Andrologia” published a small double-blind, placebo-controlled study, which found that maca root can enhance sexual desire in men. The participants consumed between 1,500 mg and 3,000 mg daily for 12 weeks. With these results in mind, there is a good chance consuming maca regularly may get men more sexually active, but this does not justify it’s reputation as a natural Viagra, since there is no evidence it combats impotency.
Red maca can help reduce the size of your prostate
There is some evidence that red maca can help reduce the size of your prostate. An animal study published in “Phytomedicine” found that doses up to 0.5 grams of red maca per kilogram of body weight helps reduce benign prostate enlargment, also known as benign prostatic hyperplasia (BPH).
Healthy menopausal women may experience a libido boost from taking maca. A systematic review on Maca for improving sexual function found two small randomized trials, which show that women taking maca can experience positive effects on sexual desire and function. However, the results are not conclusive due to the small number of participants in the study.
Maca may help alleviate symptoms of mild depression or anxiety. These effects are akin to its energizing and mood-enhancing effects. A study published in 2014, postmenopausal Chinese women took 3.3 grams of maca daily for six weeks. The researchers observed that maca seems to reduce symptoms of depression and improve blood pressure.
Although the study group is small, it is a double-blind, placebo-controlled study, which makes the results interesting and maca may be worth exploring to help those who have mild depression or blood pressure. For those with moderate or severe depression, consult a doctor about using maca along with your current treatment.
No serious side effect have been reported in human trials or supplement reviews. Pregnant women or those who are breast-feeding should consult a doctor before considering a maca supplement.
Several studies note that doses of 1,500 milligrams to 3,000 milligrams taken two to three time per day can be beneficial. One tablespoon of maca root powder is equivalent to about a gram — this can be taken twice a day. Take capsules if you don’t enjoy the taste, some describe it’s as having a nutty flavor. However, you are unlikely to taste it in a smoothie.
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