Maca Root: An Extensive Overview
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Maca root, scientifically known as Lepidium meyenii, is a cruciferous vegetable native to the Andes mountains of Peru. It has been cultivated for thousands of years and is a staple in Peruvian cuisine. Maca root is known for its various health benefits, including increasing libido, reducing erectile dysfunction, boosting energy and endurance, increasing fertility, improving mood, reducing blood pressure, reducing sun damage, fighting free radicals, reducing menopause symptoms, and improving learning and memory.
Origins and History
Maca root has a rich history of use as both a food and medicinal plant in the Andean region. It is a common ingredient in Peruvian cooking, adding an earthy flavor to dishes. The root of the maca plant can be ground into a powder and added to meals or smoothies.
Health Benefits
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Increasing libido: Maca root is well-known for its potential to increase libido. Studies have suggested that maca root may help increase libido. For example, an older study from 2002 found that men who took 1.5 or 3 grams of maca per day experienced increased libido compared to those who received a placebo.
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Reducing erectile dysfunction: Maca root could also have benefits for people with erectile dysfunction (ED). A small study in 2009 looked at the effect of consuming 2.4g of maca root per day for 12 weeks on participants’ perception of their general and sexual well-being. The study participants were males with mild ED. Those taking maca root experienced a more significant increase in sexual well-being than those taking a placebo.
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Boosting energy and endurance: Some athletes and bodybuilders use maca root as a supplement to increase energy and performance. A pilot study in 2009 found that using maca extract for 14 days improved performance for male cyclists in a 40-kilometer time trial.
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Increasing fertility: Another widespread use of maca root is to increase fertility, particularly in men. A 2016 review found some evidence that maca root may increase semen quality in both fertile and infertile men.
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Improving mood: Maca contains flavonoids, which are thought to improve mood and reduce anxiety. A study in 14 postmenopausal women found that maca may reduce feelings of anxiety and depression.
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Reducing blood pressure: It is possible that maca root can also help to improve blood pressure. A study found that 3.3g of maca per day for 12 weeks lowered blood pressure in Chinese postmenopausal women.
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Reducing sun damage: An older study in an animal model found that maca might help protect the skin from UV rays. Another animal study in 2011 found that extracts from maca leaves might help prevent the formation of sunburn cells.
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Fighting free radicals: Maca root also promotes natural antioxidants in the body, such as glutathione and superoxide dismutase. Antioxidants help to fight off free radicals, which can damage cells in the body.
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Reducing menopause symptoms: Some proponents of maca root believe it may help balance levels of the hormone estrogen. During perimenopause, the stage before a woman reaches menopause, estrogen levels fluctuate and cause a variety of symptoms. One study found that postmenopausal women who took two daily tablets containing maca experienced reduced symptoms, such as hot flashes and night sweats.
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Improving learning and memory: Maca may help improve learning and memory performance. There is some evidence to suggest that maca can improve learning and memory. For example, a 2011 study found that maca could improve memory in mice.
Risks
Maca is not currently associated with any health risks in most people and is unlikely to cause any side effects in moderate doses. However, due to its effect on hormones, people with thyroid problems should avoid taking maca. It is also better to avoid taking maca when undergoing treatments that modify hormonal levels, such as treatments for breast cancer.
Takeaway
Maca has a range of potential health benefits, particularly for sexual health. However, the evidence behind these health benefits is weak, as many studies used small sample sizes or animal models. Researchers need to carry out more large-scale studies in humans to determine if maca is effective. Although there are few health risks associated with taking maca, most people can try maca without experiencing any adverse side effects.