It was later imported to Spain and used by Spanish royalty to enhance energy levels and supply extra nutrients. After 12 weeks, both groups had reduced ED. Dosages used in studies ranged from 3 to 3.5 grams daily. Additionally, while maca root is actually considered a cruciferous vegetable like broccoli or Brussels sprouts, ginseng belongs to theAraliaceae family of plants, which is composed primarily of tropical shrubs and trees. It is a natural remedy that can be used to treat certain health issues, including infertility and low sex drive. To establish that the product manufacturers addressed safety and efficacy standards, we: We do the research so you can find trusted products for your health and wellness. Read on to see which herbs have potential benefits. Dosages used in studies . Before consuming it, Peruvians naturally dry maca and boil it in water so that it becomes a soft product. If you consistently feel tired, stressed or have low energy, you could benefit from incorporating maca into your daily wellness routine. Even though maca has many purported benefits, all four experts emphasize that it isnt a cure-all. The use of maca can be traced back over 3,000 years. are clickable links to these studies. J Ethnopharmacol. It helps to increase energy levels, boost bone health, improve sexual health, maintain a healthy immune system, improve a healthy skin, and build stamina. . Maca is an Andean root, referred to as an herb. The maca group did experience a significant improvement in sperm concentration. However, the same study found that maca extract improved libido in the participants who used it. In Peru, maca is traditionally consumed in food and as a tea, explains Dr. Koffler. The HPA axis is responsible for how the central nervous system and hormone systems respond to stress. Maca is also considered well-tolerated with rare and minimal side effects. Evid Based Complement Alternat Med. It can improve fertility in men and women. There is also a very good selection available on Amazon with thousands of reviews. ", Memorial Sloan Kettering Cancer Center: "Maca. It can also be found in capsule, liquid, powder or extract form. 2006:2(4). Healthline only shows you brands and products that we stand behind. Here's an evidence-based look at whether Tribulus. This may include: As with many other supplements, maca hasn't been tested for safety in children or people who are pregnant or lactating. However, the researchers noted that theres not enough evidence to determine the safety or effectiveness of maca for treating menopause symptoms (11). These side effects may be mild or severe. Maintaining positive energy levels can also help improve mood, and some early studies have even found that maca may reduce symptoms of depression. Women who were postmenopausal showed the most positive results. To help support our reporting work, and to continue our ability to provide this content for free to our readers, we receive compensation from the companies that advertise on the Forbes Health site. The demand for maca products has grown in recent years, likely because of claims that the plant can promote libido and fertility. It can be found in health food stores. Learn about this mighty root and how long it takes for it to balance your hormones. Maca Root Has a Long History of Use for Supporting Women's Reproductive Function #5. For example, studies have shown that taking maca may help improve sperm concentration, or the number of sperm per milliliter of semen. 2015;11(3):131-145, By Alena Clark, PhD What is maca? Maca! Calms menopausal symptoms. There is so much thats connected to how energized we feel; its not just one thing, she says, adding that its very difficult to pinpoint one herb to energy since so many other lifestyle factors also play a role. After 12 weeks, the results showed no significant differences in semen volume, motility, or the size and shape of sperm between the two groups. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. Dr. Bindiya Gandhi is an integrative medicine physician with expertise in functional and holistic medicine based in Atlanta, Georgia. Studies show that maca is generally safe and that its use is not associated with adverse side effects. If you have any thyroid problems, you should keep maca intake in moderation and avoid consuming it raw. Stone, M., Ibarra, A., Roller, M., Zangara, A., & Stevenson, E. (2009, December 10). What is maca root? Although research on the potential health effects of maca is limited, some evidence suggests that taking maca supplements may help improve certain aspects of sexual health and fertility and may help reduce menopause symptoms and improve mood in certain people. Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. The FDA also suggests avoiding products that claim to be fast-acting, come in single-use packages, or advertise using spam. During perimenopause, the stage before a woman reaches menopause, estrogen levels fluctuate and cause a variety of symptoms. Consider it one tool in your wellness toolbox. Compared to a placebo, maca root was able to significantly improve sexual function. Jivad, N., & Rabiei, Z. Lowers blood pressure. And can I buy organic maca?. International Journal of Biomedical Science. They analyzed the subjects using a variety of measures, including lab tests and a test of leg strength. Effects of different varieties of maca (lepidium meyenii) on bone structure in ovariectomized rats. However, more research is needed. Alena Clark, PhD, is a registered dietitian and experienced nutrition and health educator. Choose a supplement tested by a trusted third party, such as USP, ConsumerLabs, or NSF, when possible. If you buy through links on this page, we may earn a small commission Heres our process. It can be prepared as a food additive or taken in supplement form through tablets, capsules, or liquid. Ankylosing Spondylitis Pain: Fact or Fiction, Complementary Medicine / Alternative Medicine, http://www.angiosperms.org/jsp/maca/publication/Beneficial%20effects%20of%20Lepidium%20meyenii%20(Maca)%20on%20psychological%20symptoms%20and%20measures%20of%20sexual%20dysfunction%20in%20postmenopausal%20women%20are%20not%20related%20to%20estrogen%20or%20androgen%20content.pdf, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411442/, https://onlinelibrary.wiley.com/doi/pdf/10.1046/j.1439-0272.2002.00519.x, https://www.ncbi.nlm.nih.gov/pubmed/18201354, https://www.ncbi.nlm.nih.gov/pubmed/21781063, https://www.sciencedirect.com/science/article/pii/S2221169115300162, https://www.ncbi.nlm.nih.gov/pubmed/27621241, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614644/, https://www.ncbi.nlm.nih.gov/pubmed/21780878, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928177/, https://www.ncbi.nlm.nih.gov/pubmed/24931003, http://nrl.northumbria.ac.uk/2648/1/A%20pilot%20investigation%20into%20the%20effect%20of%20maca%20supplementation%20on%20physical%20activity%20and%20sexual%20desire%20in%20sportsmen.pdf, https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1439-0272.2008.00892.x, Alzheimers: New blood biomarker could predict risk of cognitive decline, Researchers investigate what causes psoriasis and how it spreads, Low-dose atropine eyedrops may delay onset of nearsightedness in children, Heart attack may speed up cognitive decline, study finds, Type 2 diabetes: 1 in 5 'healthy' people may have prediabetes metabolism. Depression. antidepressant-induced sexual dysfunction, 2. Effect of. Maca Extreme 8oz, Certified Organic Sunfood Superfoods Our dietitian explains which testosterone-boosting supplements, There are many natural ways to increase your libido, such as eating aphrodisiacs and sleeping more. You can take organic maca root supplements or powders to reap its benefits. Meissner, H. O., Mscisz, A., Reich-Bilinska, H., Mrozikiewicz, P., Bobkiewicz-Kozlowska, T., Kedzia, B., Barchia, I. For personal advice, please consult with a medical professional. Choose a product tested by a trusted third party, such as USP, ConsumerLabs, or NSF. Estrogen levels that are too high or low can also make it difficult for a woman to ovulate and become pregnant. Adaptogens raise the physical body's state of resistance to . While scientific studies havent been able to show exactly how maca boosts energy in the body, it does seem to have energy-producing effects in some people, says Dr. Koffler. Maca root powder is an excellent source of protein, fiber and several vitamins and minerals, including vitamin C, copper and iron. Coupled with a nutritious diet and healthy lifestyle, adding one to two tablespoons of maca into your diet may help give your health an upgrade. Maca root, the part of the plant most commonly used, contains fiber, amino acids, vitamins, and minerals. While our team of, Best Hearing Aids for Severe Hearing Loss. Journal of Medicinal Food. Maca. Improving your antioxidant status may be beneficial for preventing conditions like heart disease, cancer and diabetes by preventing oxidative stress and cell damage. The optimal dose for medicinal use has not been established. Maca is known as an adaptogen, broadly contributing to overall wellbeing and a healthy mood. Maca, Lepidium meyenii, is a tuberous root that grows in the high elevations of the Andes mountain range. There are no guidelines for the appropriate use of maca in any form. One study out of Peru found that supplementing with maca for eight weeks increased sexual desire in men. It is important to remember that these findings were subjective and based on individual experiences. All rights reserved. An imbalance in this vital hormone can cause a slew of symptoms ranging from bloating to irregular menstrual periods and mood swings. Dosage: How Much Maca Root Should I Take? Although there are few health risks associated with taking maca, most people can try maca without experiencing any adverse side effects. If you purchase maca in a powder, it can be added to food or drinks. doi:10.1136/bcr.01.2011.3781, Ley BM. Thanks to its growing popularity, maca is widely available at health stores, pharmacies and even online retailers. Researchers need to carry out more large-scale studies in humans to determine if maca is effective. Today, maca is consumed primarily in powder or capsule form. Maca is typicallyconsumed as a food. Powerhouse MacaAll the Benefits you Could Ask for. In addition, the FDA does not strictly regulate all dietary supplements on the market. She has been featured on The Daily Mail, Fox5 Atlanta, CBS46, 11Alive, wsbtv, Popsugar, mindbodygreen, The Washington Post, well+good, Vogue, Parade, Livestrong, HuffPost and more. Some people add it to their smoothies, hot cereals, breakfast muffins, or beverages. The flavor can also vary based on the type of maca, with black maca being a bit more bitter and cream-colored roots having an even sweeter taste. 4 Benefits of Maca Root (and Potential Side Effects) - Healthline Shin BC, Lee MS, Yang EJ, Lim HS, Ernst E. 2023 Forbes Media LLC. Subjective effects of. Maca root also promotes natural antioxidants in the body, such as glutathione and superoxide dismutase. Its remarkable hardiness and ability to withstand extreme environments are part of the reasons why. Another double-blind, randomized, placebo-controlled trial included 69 people with mildly low sperm count and poor sperm motility. Another essential benefit of the maca root is its known ability to relieve mild depression. Stojanovska, L., Law, C., Lai, B., Chung, T., Nelson, K., Day, S., Haines, C. (2015, February). Fat: 0 grams. However, research participants are generally under medical supervision. Maca is a common ingredient in Peruvian cooking that gives dishes an earthy flavor. It has become popular worldwide in the past few decades, particularly for its uses for fertility and libido. While youre unlikely to come across maca in the produce section of your grocery store, Pooja Amy Shah, M.D., a New York-based integrative and functional medicine physician and assistant professor at Columbia University, says maca is a cruciferous root vegetablea relative of turnips and radishes. 2014;2014:841798. doi:10.1155/2014/841798, Oshima M, Gu Y, Tsukada S. Effects of Lepidium meyenii Walp and Jatropha macrantha on blood levels of estradiol-17 beta, progesterone, testosterone and the rate of embryo implantation in mice. It is essential to carefully read a supplement's ingredient list and nutrition facts panel to know which ingredients and how much of each ingredient is included. There is insufficient evidence to determine a standard or appropriate dose of maca root. 6 Best Supplements to Boost Testosterone Levels, According to a Dietitian, Increase Your Libido with These 10 Natural Tips, Share a Morning Maca Latte to Boost Sexual Energy and Sperm Count, 10 Ways to Boost Male Fertility and Increase Sperm Count, Does Tribulus Terrestris Really Work? Pharmaceuticals. . Women who are in perimenopause or menopause, as well as men who want to boost their sperm count, could also benefit from maca. Its the time of life when menstrual periods stop permanently (8). If you use maca powder, you will get some nutritional value. Traditionally, the Andean people used maca as a food, consuming it in a fermented drink or porridge. These cancers include ovarian, breast, endometrial, and uterine. More research is needed on macas effectiveness. Antioxidants help to fight off free radicals, which can damage cells in the body. It is not gender specific and works equally well for both genders. People who have high blood pressure are also advised to not consume maca to avoid adverse maca root side effects. Sugar: 4 grams. The vitamins and minerals it contains may have an effect on hormonal activity. Its one of the few edible plants that can survive the harsh weather conditions above 4,000 meters (13,123 feet) in the Peruvian Andes (2). Evid Based Complement Alternat Med. Maca root may be able to improve sexual dysfunction and boost sex drive in women. What is Maca? Hormone-balancing effect of pre-gelatinized organic maca (lepidium meyenii): clinical responses of early-postmenopausal women to maca in double blind, randomized, Placebo-controlled, crossover configuration, outpatient study. Maca root supplementation has been reported to improve sexual function and libido. . Its nutty, earthy flavor pairs well with cinnamon. 1 Typically added to smoothies, juice, and shakes, the ground root powder can also be used as an ingredient in coffee, chocolate, or oils. Our team aims to be not only thorough with its research, but also objective and unbiased. Peruvian maca (Lepidium peruvianum): (I) phytochemical and genetic differences in three maca phenotypes. Below are the two top research-backed maca coffee benefits. Until it is confirmed to be safe, its best for these women to avoid maca. osteoporosis erectile dysfunction Human research data to support the use of horny goat weed is limited at best. (2014, October). In one study of people living in the Andes, researchers compared maca consumers with non-consumers. Andrologia.2009;41(2):95-99. doi:10.1111/j.1439-0272.2008.00892.x, Shin BC, Lee MS, Yang EJ, Lim HS, Ernst E. Maca (L. meyenii) for improving sexual function: a systematic review. A 2010 review of studies on maca and sexual functioning found some evidence to suggest maca could improve libido, but the authors cautioned that more research is required. Is it OK to take maca root when I am pregnant? While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof. What aspect of your health are you planning on prioritizing in 2023? In fact, two animal studies in 2011 found that black maca was able to improve memory impairment in mice, likely thanks to its high antioxidant content. Talk to your healthcare provider if you are considering supplementation. To avoid using tainted products, buy from a reputable retailer. 2023 Healthline Media UK Ltd, Brighton, UK. Research on the potential health benefits is limited. Gonzales-Castaeda, C.,& Gonzales, G. F. (2008, February). Additionally, older research findings suggest that maca may be helpful for reducing symptoms of anxiety and depression in postmenopausal women (14). Shatavari, also called Asparagus racemosus, is a root used in traditional Ayurvedic medicine. A 2016 study in 175 people living at either low or high altitudes demonstrated that taking 3 grams of red or black maca per day for 12 weeks improved mood and energy scores compared with a placebo (12). Brooks, N. A., Wilcox, G., Walker, K. Z., Ashton, J. F., Cox, M. B., & Stojanovska, L. (2008). doi:10.1111/and.13755. Its one of the most recommended menopause supplements. The vitamins and minerals in maca powder can vary according to the variety of root used to make . Still, the effects were minor overall. Limited evidence suggests that maca may help improve energy levels and enhance mood in some populations. A 12-week double-blind, placebo-controlled study found that maca helped men have more sex drive. Maca Extreme contains less starch than standard maca, making it ideal for those with difficulty digesting cruciferous vegetables. 2015;116:138-148. doi:10.1016/j.phytochem.2015.02.030, Zenico T, Cicero AFG, Valmorri L, Mercuriali M, Bercovich E. Subjective effects of Lepidium meyenii (Maca) extract on well-being and sexual performances in patients with mild erectile dysfunction:a randomized, double-blind clinical trial. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Little is known about the short- and long-term side effects of taking maca root, so you should consult your healthcare provider before trying the supplement. Is the ketogenic diet right for autoimmune conditions? Medically reviewed by Evguenia Alechine, PhD (Biochemistry), Puya Yazdi, MD | Written by Matt Lehrer, PhD | Last updated: September 9, 2021 Some believe maca root enhances fertility and improves sexual performance, but is it the real deal? Antidepressant-like behavioral, anatomical, and biochemical effects of petroleum ether extract from maca (lepidium meyenii) in mice exposed to chronic, unpredictable stress. Emily Laurence is a journalist, freelance writer and certified health coach living in Raleigh, North Carolina. There is a range of potential benefits of maca root, including: The most well-known benefit of maca root is its potential to increase libido. In one study, men taking maca showed more erectile improvement than those who did not. It is said to be the superfood because it delivers the goods on the nutrition front. Discover other foods and lifestyle habits you. Gonzales, G. F., Crdova, A., Vega, K., Chung, A., Villena, A., Gez, C., & Castillo, S. (2002, 11 December). Maca Benefits & Information - Herbwisdom She adds that some other popular ways of consuming maca are incorporating it into sweet baked goods (like brownies), juices, smoothies and soups. Not only did maca help balance hormone levels, but it also relieved symptoms of menopause, such as night sweats and hot flashes, and even increased bone density. Rich in Antioxidants Maca root acts as a natural antioxidant, boosting levels of antioxidants like glutathione and superoxide dismutase in the body. Store maca root according to manufacturer's directions. The opinions expressed are the authors alone and have not been provided, approved or otherwise endorsed by our advertisers. MACA - Uses, Side Effects, and More - WebMD All four experts say boosting libido is one of macas most well-known properties, a connection established by numerous scientific studies[6]Shin BC, Lee MS, Yang EJ, Lim HS, Ernst E. Maca (l. metenii) for improving sexual function: a systematic review. Both have been used in traditional medicine for centuries and are believed to carry similar health benefits, such as enhanced memory, increased energy levels, reduced menopause symptoms and lower blood sugar. MACA EXTREME BENEFITS . This may differ depending on the preparation used (e.g., capsules, liquid, powder). While maca root has been studied in lab and animal studies for certain health conditions, there is NOT enough evidence to 100% support its use for any of these conditions due to a lack of human clinical research and small sample sizes.