Maca Root
What is Maca Root?
Maca root, also known as Peruvian ginseng, is a plant native to the Andes Mountains of Peru. Used for millennia, it is dried and ground into a powder, containing nutrients like vitamins (B1, B2, C, E), minerals (iron, calcium, zinc, magnesium), amino acids, antioxidants, glucosinolates, and polyphenols.
What are the benefits of Maca Root?
- Boosts energy and stamina
- Improves sexual function and fertility
- Enhances mood, reduces anxiety and depression
- Supports hormonal balance
- Improves memory and cognitive function
- Supports bone health
- Boosts the immune system
While generally safe, it's advised to consult with a healthcare professional before adding maca root to one's routine.
What research is on Maca Root?
Studies suggest potential benefits in sexual function, mood, energy, menopause symptoms, athletic performance, blood pressure, and cholesterol. However, more research is needed for a comprehensive understanding of its effects and optimal usage.
What is the mechanism of action of Maca Root?
The exact mechanism is not fully understood, but theories include adaptogenic properties from glucosinolates, hormonal influence on testosterone and estrogen, and nutritional contributions of amino acids, vitamins, and minerals.
What is the typical dosage of Maca Root?
Dosages vary, but common recommendations include 1-3 teaspoons of powdered maca root, 1-3 capsules, or 1-2 teaspoons of liquid extract per day. Starting with a low dose and consulting with a healthcare provider is advisable.
What food are rich in Maca Root?
While not common in the Western diet, maca root is often paired with foods in traditional Peruvian cuisine, including quinoa, sweet potatoes, oats, cacao, and almonds, for combined nutritional benefits.
Wang, Sunan, and Fan Zhu. “Chemical composition and health effects of maca (Lepidium meyenii).” Food chemistry vol. 288 (2019): 422-443. doi:10.1016/j.foodchem.2019.02.071