Maca root, also known as Peruvian ginseng, has been used for centuries in traditional medicine in Peru. It is a root vegetable that belongs to the cruciferous family, which also includes broccoli, cauliflower, and kale. Maca plant root is packed with nutrients and has numerous health benefits for both men and women. From boosting energy levels to improving fertility, this plant offers a variety of health benefits.
In this article, we will discuss the top 10 critical Maca root benefits for men and women. We will also explore popular health claims, and some potential side effects, and discuss how to get the most out of Maca.
Sections in This Article
Maca Root Summary
| Plant name: | Maca Root |
| Plant picture: |  |
| Origin: | the Andes of Peru |
| Other names: | Lepidium meyenii Walp, Brassicaceae, maca-maca, maino, ayak chichira and ayak willku, peruvian ginseng. |
| Supplements that contain this plant: | ZenCortex supplement for tinnitus and ringing in ears, Amiclear supplement for diabetes, IGNITE supplement drops for weight loss. |
| Main benefits: | For Men: Improves Male Fertility, Boosts Energy and Stamina, Enhances Sexual Health and Performance, Supports Prostate Health. For Women: Alleviates Menopause Symptoms, Boosts Energy Levels, Enhances Sexual Health and Desire, Improves Mood and Mental Well-Being. For Both Men & Women: Fights Tinnitus and Reduces Ringing in Ears, Supports Immune System Health, Promotes Healthy Skin and Hair, Improves Memory and Focus, Acts as a Natural Antioxidant, Balances Hormone Levels. |
| Similar plants: | Ashwagandha Ginseng Rhodiola |
| Recipes with this plant: | Maca Root Smoothie Maca Root Energy Bars Maca Root Pancakes |
What is Maca Root (Peruvian Ginseng)?
Maca is grown in the high Andes mountains of Peru and has been used for its medicinal properties for over 3,000 years. It is known for its adaptogenic properties, which means it helps the body adapt to stress and maintain homeostasis.
The Maca plant root is available in a variety of forms, including powder, capsules, and extract. It can be found in health food stores and online retailers. This plant’s root is also a popular ingredient in many recipes, including smoothies and energy bars.
The History of Maca Root
History dates the use of the maca plant root to the Inca civilization, where it was considered a sacred plant. It was used to enhance energy, stamina, and fertility. During the Spanish conquest of Peru, this root was banned due to its association with pagan rituals. However, it continued to be used by the local people and eventually regained its popularity.
In the 20th century, this root was studied by scientists for its potential health benefits. Today, it is widely recognized as a superfood and is used in many health supplements.
Maca Root Nutritional Profile
The Maca plant root is packed with nutrients and is a good source of carbohydrates, protein, and fiber. It also contains several vitamins and minerals, including vitamin C, copper, iron, and potassium. This root is also rich in amino acids, which are the building blocks of protein.
Here’s a breakdown of the nutritional profile of Maca powder per 100-gram serving:
Energy 375kcal
Protein 12.5 g
Total lipid (fat) 0 g
Carbohydrate, by difference 75 g
Fiber, total dietary 25 g
Sugars, total including NLEA 50 g
Calcium, Ca 250 mg
Iron, Fe 5 mg
Potassium, K 1625 mg
Sodium, Na 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Fatty acids, total saturated 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg
Source: U.S. DEPARTMENT OF AGRICULTURE
Top 4 Maca Root Health Benefits For Men
Improves Male Fertility
Maca plant root has been shown to improve male fertility by increasing sperm count and motility. In a study, men who consumed this root for four months had a significant increase in sperm quality and motility compared to the control group. This suggests that the plant’s root may be beneficial for men who are trying to conceive.
Boosts Energy and Stamina
Maca plant root is known for its energy-boosting properties. It can improve stamina and endurance, making it a popular supplement among athletes. In a study, athletes who consumed this plant’s root for two weeks had improved endurance performance compared to the control group.
The study found that male cyclists who took ME supplements for 14 days showed improved performance in a 40 km cycling time trial and an increase in sexual desire. Further research is needed through larger clinical trials to confirm these findings and investigate how ME affects athletes and non-athletes.
Enhances Sexual Health and Performance
The maca plant root has been used for centuries as an aphrodisiac. It can enhance sexual desire and improve sexual function in men. In a study, men who consumed this plant’s root for three weeks had improved sexual function compared to the control group. Studies have shown that consuming this root can improve serious or mild erectile dysfunction, reduce anxiety related to sexual performance, and increase overall sexual satisfaction.
Supports Prostate Health
The Maca plant root has been shown to support prostate health by reducing the size of the prostate gland. Men who consumed this plant’s root for six months had a significant reduction in prostate size compared to the control group. Studies investigating the spread of diseases have revealed that incorporating cruciferous vegetables into one’s diet can potentially lower the chances of developing prostate cancer.
Top 4 Maca Root Health Benefits For Women
Alleviates Menopause Symptoms
Maca plant root is known for its ability to alleviate menopause symptoms, such as hot flashes and night sweats. In a study, women who consumed this root for six weeks had a significant reduction in menopause symptoms compared to the control group. This suggests that maca plant root may be beneficial for women who are going through menopause.
Boosts Energy Levels
The Maca plant root can improve energy levels in women, making it a popular supplement for those experiencing fatigue. In a study, women who consumed this root for six weeks had improved energy levels compared to the control group.
The exact mechanism by which maca increases energy levels is not fully understood. However, it is thought that maca can prevent sudden fluctuations in blood sugar levels and support adrenal health, which regulates energy and mood throughout the day. Maintaining high energy levels may also aid in preventing weight gain.
Enhances Sexual Health and Desire
This herb can enhance sexual desire and improve sexual function in women. A study suggests that this root could enhance sexual function and increase sex drive in women. The study investigated the effects of this plant’s root on post-menopausal women who had sexual dysfunction as a result of taking antidepressants. This root was found to be more effective than a placebo in enhancing sexual function significantly. Moreover, another study also concluded that this root was well-tolerated while boosting libido and sexual function.
Improves Mood and Mental Well-Being
Maca plant root has been shown to improve mood and mental well-being in women. Studies have shown that maca has a positive effect on energy and stamina, which can lead to improved mood. Additionally, some early research suggests that maca may be helpful in reducing symptoms of depression.
Top 6 Maca Root Health Benefits For Both Men & Women
Fights Tinnitus and Reduces Ringing in Ears
Maca plant root has been shown to have a positive effect on tinnitus, a condition characterized by ringing in the ears. In a study, participants with tinnitus who consumed this root for six weeks had a significant reduction in the intensity of their symptoms compared to the control group.
This plant’s root is thought to reduce ringing in the ears by improving blood circulation and reducing inflammation, both of which are involved in tinnitus. If you have tinnitus or want to improve your hearing with Maca root, you should consider ZenCortex supplement. It has Maca root alongside other amazing plants for fighting tinnitus and ringing in ears.
Supports Immune System Health
Maca plant root can support immune system health by increasing the production of white blood cells. A study conducted on mice showed that Maca had a significant effect in reversing the decline of white blood cells and platelet counts. Furthermore, it was found to increase the hemoglobin content in peripheral blood cells. This suggests that this root may be beneficial in supporting the immune system.
Promotes Healthy Skin and Hair
Maca plant root is rich in antioxidants, which can help protect the skin from damage caused by free radicals. According to studies, maca has the potential to prevent and improve skin damage caused by exposure to UV rays. It can also promote wound healing at high altitudes by regulating the immune system.
Improves Memory and Focus
Maca plant root has been shown to improve memory and focus in both men and women. A study was conducted on female rats who had undergone ovariectomy. They were given Maca in three forms – Red, Yellow, and Black. The study found that all three forms of Maca showed an improvement in cognition, which was measured by a water-finding task. Black Maca was found to be the most effective in enhancing cognition, compared to the other two variants.
Acts as a Natural Antioxidant
Maca plant root is a natural antioxidant, which means it can help protect the body from damage caused by free radicals. Free radicals can cause oxidative stress, which can lead to chronic diseases such as cancer and heart disease. Research reveals that this root can reduce oxidative damage and lower the risk of developing these diseases.
Balances Hormone Levels
Maca plant root can help balance hormone levels in both men and women. It can regulate the production of hormones such as estrogen, testosterone, and progesterone. According to studies, this plant’s root can reduce the symptoms of menopause and PMS in women. Additionally, it has also been found to boost testosterone levels in men.
How To Take Maca Root?
Maca plant root is available in several forms, including powder, capsules, and extract. It can be taken in powder or capsule form, or added to recipes such as smoothies and energy bars.
Powder
Maca plant root powder can be added to smoothies, oatmeal, and baked goods. It has a slightly nutty flavor and can be used as a substitute for other flours in recipes. This plant’s root is easy to use and has the highest concentration of active compounds.
Capsules
The Maca plant root capsules are a convenient way to consume maca. They can be taken with water or added to smoothies and other recipes. These capsules usually contain 500-1000mg of Maca powder, which is a convenient dose for daily consumption.
Extract
Maca plant root extract is a concentrated form of maca plant root. It can be added to water or other beverages and consumed as a supplement. This extract is more potent than other forms of this plant’s root, and it should be taken with caution so as to not exceed the recommended daily dosage.
Maca Plant Root in Recipes
Maca plant root can be added to a variety of recipes, including smoothies, energy bars, and pancakes. It can also be used as a substitute for other flour in baked goods.
Top 3 TASTY Recipes With Maca Root
Maca Root Smoothie
Ingredients:
1 tbsp Maca Powder
2 Frozen Bananas cut into large pieces
2 tbsp Raw Cacao Powder
2 tbsp Hemp Seeds
¼ tsp Cinnamon
1 tbsp Maple Syrup optional
2-3 tbsp Sea Moss Gel (or 1-2 tsp Sea Moss Powder) option
1 cup of Nondairy Milk of Choice plus more as needed
Directions:
Add all ingredients to a blender and blend until smooth.
To adjust the consistency of your smoothie, add more liquid if it’s too thick, or add ice or additional frozen fruit if you want it thicker.
Source: Good Food Baddie
Maca Root Energy Bars
Ingredients:
1 cup almonds
½ cup sunflower seeds
½ cup flax meal (ground flax seeds)
½ cup pepitas (pumpkin seeds)
¼ cup maple syrup
¼ cup coconut oil
⅓ cup almond butter
½ tsp. sea salt, to taste
Directions:
Combine sunflower seeds, flax meal, pepitas, chia seeds, maca powder, and salt in a medium bowl.
Use a high-speed blender or food processor to blend the almonds until they have a coarse texture. Afterward, add them to the bowl.
Combine almond butter, coconut oil, and maple syrup in a saucepan and stir them over low heat until they are well combined.
Combine your wet ingredients with the dry ingredients, using either a wooden spoon or rubber spatula, until everything is well mixed. Note that the mixture will feel somewhat sticky.
Press the mixture into a baking dish and refrigerate for at least 30 minutes.
Cut into bars and enjoy!
Source: Navitas Organics
Maca Root Pancakes
Ingredients:
1 cup whole wheat flour
2 Tbsp. of Maca powder
2 tsp. baking powder
½ tsp. baking soda
¼ tsp. sea salt
¼ tsp. ground cinnamon
1 cup plant-based milk of choice
2 Tbsp. coconut oil melted, plus more for the pan
2 Tbsp. maple syrup
1 tsp. vanilla extract
Directions:
Mix the flour, maca powder, baking powder, baking soda, salt, and cinnamon in a medium-sized bowl.
Blend the almond milk, coconut oil, maple syrup, and vanilla in a blender until smooth. Then, add the dry ingredients to the blender and pulse until just combined. Be careful not to over-mix.
To make pancakes, heat a skillet over medium heat and apply some coconut oil. Pour a few tablespoons of batter onto the skillet to make each pancake. Wait for bubbles to form and burst on the top, then use a spatula to flip the pancake and cook for a couple of minutes until both sides are golden brown.
Take the pancakes out of the pan and serve them with a butter spread, additional maple syrup, and fresh fruit, if preferred.
Source: Navitas Organics
Maca Root Hot Chocolate
Ingredients:
2 tbsp raw cacao powder
1 tsp maca* powder
1 tsp coconut sugar or maple syrup
1 tbsp coconut butter**
1 cup nut milk (I used almond milk)
1 cup hot water
1/2 tsp ground cinnamon for sprinkling
Directions:
To make a drink, put raw cacao, maca, coconut sugar, coconut butter, nut milk, and hot water into a high-powered blender.
Blend the ingredients on high to get a smooth and creamy mixture. If you’re using hot water, the coconut butter will melt quickly, so the blending process is mainly for creating bubbles and ensuring all ingredients are mixed well.
Pour into mugs and enjoy!
Source: Joyous Health
Top 3 Maca Supplements
Maca supplements are becoming increasingly popular as people look for ways to maintain their health and overall well-being. We have put together a list of 3 top maca supplements that have been praised for their health-promoting benefits.
Organic Maca Root Black, Red, Yellow 1900 MG
This Organic Maca Root blend includes high-quality Peruvian maca in three different colors: black, red, and yellow. This blend is gelatinized for better digestion and bioavailability, and processed under pressure to remove all starch.
Organic Maca Root Main benefits:
Made with pure USDA organic certified root: This product is a mixture of the three most popular maca, which have different colors- black, red, and yellow. By combining them, this product enhances its powerful properties to maximize results.
Natural: This product provides you with pure organic maca that is of superior quality and does not contain any fillers such as magnesium stearate, dioxides, preservatives, gluten, soy, sugar, yeast, starch, or non-GMO.
Potent: The organic formula on the market has 1900mg per serving and comes in 150 vegan capsules, making it the most potent available.
Price:
At $17.88, these capsules are the most economical way to get a premium quality maca supplement.
Anthony’s Organic Maca Root Powder, 1 lb
The 1 lb package of Anthony’s Organic Maca Root Powder contains amino acids, plant sterols, essential minerals, and essential fatty acids. It has a malted flavor similar to toasted oats and butterscotch, which can be used in various recipes.
Anthony’s Organic Maca Root Powder, 1 lb Main benefits:
100% Organic: Anthony’s Maca Root Powder is non-GMO because it is organic.
Great Taste: The malted flavor of this powder makes it great for adding to smoothies or other recipes.
Energizing: Taking maca before a hard workout can be helpful in boosting energy levels and improving overall mood. This superfood has the potential to offer great benefits for fitness enthusiasts.
Price:
At $15.99, the Anthony’s Organic Maca Root Powder, 1 lb is an affordable way to get the benefits of maca.
Horbaach Maca Root Capsules
Introducing Horbaach’s new scientifically-formulated Maca supplement, designed for both men and women – the Horbaach Maca Root Capsules. This Non-GMO formula contains highly concentrated and pure Maca in Quick-Release capsules for your convenience. Each serving is packed with potent nutrients and other beneficial properties.
Horbaach Maca Root Capsules Main benefits:
Optimal Absorption: Horbaach Maca Root capsules are made with a quick-release veggie capsule to ensure optimal absorption. Each-Release capsule contains the equivalent of 4800 mg of Peruvian Maca.
High Quality: This maca supplement is third-party tested for potency and purity, so you can always be sure of its quality. You can expect laboratory-tested ingredients that are trusted for their superior quality.
Natural: This supplement does not contain gluten, wheat, yeast, milk, lactose, soy, artificial color, or flavoring, or is made from genetically modified organisms.
Price:
At $8.99, the Horbaach Maca Root Capsules offer a great price-to-quality ratio. They are a great way to get the benefits of maca without breaking the bank.
Risks of Consuming Maca Root (Side Effects)
This root is generally considered safe for most people when consumed in moderate amounts. However, some people may experience side effects such as digestive upset, headaches, and insomnia. This plant’s root may also interact with certain medications, so it is important to speak to a healthcare provider before taking maca plant root supplements.
Maca Root vs. Other Adaptogens
Maca Root vs. Ashwagandha
Ashwagandha is another adaptogenic herb that is used for its medicinal properties. While both maca plant root and ashwagandha can help the body adapt to stress, they have different health benefits. Ashwagandha is known for its ability to reduce stress and anxiety, while this plant’s root is known for its energy-boosting properties and ability to improve sexual function.
Maca Root vs. Ginseng
Ginseng is another root vegetable that is used for its medicinal properties. While both maca plant root and ginseng can help boost energy and improve sexual function, they have different health benefits. Ginseng is known for its ability to reduce inflammation and improve brain function, while maca plant root is known for its ability to balance hormone levels and fight tinnitus.
Maca Root vs. Rhodiola
Rhodiola is another adaptogenic herb that is used for its medicinal properties. While both maca plant root and rhodiola can help the body adapt to stress, they have different health benefits. Rhodiola is known for its ability to reduce stress and improve mood, while this plant’s root is known for its energy-boosting properties and ability to improve sexual function.
Conclusion: Why Everyone Should Consume Maca Extract
This herb is a nutrient-dense root vegetable that offers numerous health benefits of maca root for both men and women. It can improve energy levels, enhance sexual function, and promote overall health and well-being. Maca is available in several forms and can be consumed as a supplement or added to recipes. While maca is generally considered safe, it may interact with certain medications, so it is important to speak to a healthcare provider before taking maca root supplements.
FAQs About Maca Root
How long does it take for maca root to work?
The effects of maca plant root can vary depending on the individual and the dosage. Some people may notice improvements in energy levels and sexual function within a few days, while others may take several weeks to notice any changes.
How much maca root per day?
The recommended dosage of maca plant root varies depending on the form and the individual. Generally, a dosage of 1-3 grams per day is considered safe and effective. It is important to speak to a healthcare provider before taking maca supplements, as some people may need higher dosages for optimal results. Additionally, it is important to start with a low dosage and increase it gradually over time.
Does maca root increase in size?
While maca plant root has been shown to improve sexual function in both men and women, there is no evidence to suggest that it can increase the size of sexual organs. However, it may help to improve blood circulation and hormone balance which can lead to improved sexual performance.
Does maca root cause weight gain?
There is no evidence to suggest that maca plant root causes weight gain. In fact, some studies have shown that it may have weight loss benefits. Maca plant root can help to improve energy levels, which can lead to increased physical activity and improved metabolism. Additionally, it may help to balance hormones which can help with appetite control.
Does maca root increase testosterone?
Maca has been shown to increase testosterone levels in men, but the effects are modest. It may also have benefits for women by balancing hormone levels. However, it is important to speak to a healthcare provider before taking maca plant root supplements, as some people may need higher dosages for optimal results. Additionally, it is important to start with a low dosage and increase it gradually over time.