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Maca Root
If you’re looking to improve your mood, support hormonal and sexual health, or increase your energy levels, maca root may help. Thanks to its many health benefits and impressive nutrient composition, maca root has gained popularity as a dietary supplement within the last two decades. (3) Continue reading to learn more about the clinical applications of this popular supplement.
Maca root is a starchy tuber used in medicinal and culinary applications.
An easy way to incorporate maca into your diet is by adding maca powder to your breakfast bowl or in a healthy smoothie!
What is maca root?
Native to the Andes Mountains in Peru, maca (Lepidium meyenii) is a root that has been cultivated and used for culinary and medicinal purposes for over 2,000 years. (3) There are a number of different varieties, including red, yellow, and black maca. In its powder form, maca root is often described as having a nutty flavor with hints of caramel or butterscotch, making it a tasty addition to smoothies, oatmeal, and other foods. (11) Maca contains a wide variety of micronutrients including vitamin C, zinc, calcium, copper, and iron. It also contains over 19 amino acids, as well as other phytonutrients that act as antioxidants in the body and help combat free radical damage. Maca root is also a great source of soluble and insoluble fiber. (2)(3)Maca root benefits for women and men
Maca root has been shown to have positive effects on mood and energy levels, as well as male and female sexual health.Women’s sexual and hormonal health
Maca has been shown to benefit female hormonal health in several ways. For example, maca may help balance hormones such as estrogen and cortisol (stress hormone). Healthy hormone levels may improve sex drive, fertility, menstrual cycle regularity, energy, and symptoms associated with menopause in women such as hot flashes and low mood. (1)(4) In a clinical trial of post-menopausal women, maca was shown to improve sexual dysfunction after six weeks. (1)Men’s sexual and hormonal health
In addition to women, maca has also been shown to benefit male hormonal health. For example, maca consumption may help to balance testosterone and cortisol levels, supporting sex drive, regular prostate function, and greater sperm count. (4)(8) In one clinical trial of healthy men between the ages of 21 and 56, participants experienced an increase in sexual desire following eight weeks of supplementing with maca versus a placebo. (5)Energy and mental focus
While existing research has been conducted primarily in animal subjects, some evidence suggests that regular intake of maca may improve your memory and increase your energy levels, helping you feel more awake and focused. Animal studies have found that intake of maca root improves memory impairment and cognitive function in mice. (7)(9) One human trial examined the health effects of maca by providing 175 participants with either a placebo, black maca extract, or red maca extract for 12 weeks. Those who were administered black or red maca reported an increase in energy levels, with the effects being more pronounced in the group receiving red maca extract. (6)Mood
Although human studies are currently limited, some evidence suggests that maca root may be useful for improving mood and reducing symptoms of depression, particularly in postmenopausal women. In one randomized placebo-controlled study of 29 postmenopasual women, maca supplementation appeared to reduce symptoms of depression. (10) Another study determined that maca supplementation resulted in a significant reduction of depression and anxiety symptoms in postmenopasual women. (1)