Can Maca Boost Energy, Enhance Endurance, and Optimize Fertility?
Where does Maca come from?
Maca is native to the Puna region of Peru and northern Bolivia, where elevations typically range from 11,000 to 14,000 feet, just above tree line but below the level of permanent snow cover. Maca is the world's highest-altitude food crop. However, the Puna's altitude isn't the only challenge to growing crops. Temperatures can range from below freezing to 60 degrees Fahrenheit at any time of year. Even when the region experiences droughts, humidity remains relatively high.
As a result, frosts are common, including during the growing season. Importantly, all of these environmental stresses contribute to the unique chemical composition of Peruvian maca.
What is Maca?
Maca is a small plant, about six inches tall and wide. Its root is radish-shaped and about one to three inches in diameter when harvested. The root has been prized for thousands of years because it is believed to enhance energy, endurance, and fertility. It is still a precious food for the Puna people.
Maca has a strong bitter taste, but it also has a slightly sweet taste. It is an exciting and unique taste, and its taste varies depending on the growing conditions. Different forms of maca are also similar in chemical composition and even application.
Maca rhizomes mainly have 3 colors:
1. Yellow maca accounts for about 60% of all maca rhizomes harvested in Peru. It is the most commonly used and studied type of maca products. It can enhance energy, improve concentration and balance hormones.
2. Red maca accounts for about 25% of the annual harvest and is the sweetest of all maca powders. Studies have shown that red maca has the highest content of phytochemicals among all colors of maca. It is considered to be an extremely effective maca for women because it is believed to have the effect of balancing hormones and promoting bone health.
3. Black maca is a very rare color among all maca colors, accounting for about 15% of the annual harvest. Studies have shown that black maca is very effective for men, especially in terms of muscle building, endurance, mental concentration and desire.
Nutritional composition of maca
Maca powder is rich in nutrients, especially minerals such as calcium, magnesium, zinc and potassium. It also contains about 13-16% protein and rich essential amino acids. It is also rich in fiber (8.5%), carbohydrates (59%) and free fatty acids (2.2%). Although maca's nutritional composition is very good, its phytochemical composition is more exciting. Maca contains many unique compounds, and the first thing to point out is that members of the cruciferous vegetable family all contain compounds called glucosinolates. These compounds are valuable health promoters contained in vegetables such as kale, cabbage, broccoli, etc., and they also have a positive effect on hormone metabolism. The glucosinolates contained in maca are very unique, among which benzyl glucosinolate and viniferin are particularly important.
Maca also contains some unique alkaloids, collectively called macaamides, including macalide and macaene. Alkaloids are generally fast-acting compounds. These maca alkaloids act on central control mechanisms in the hypothalamus, pituitary gland, adrenal glands, and other endocrine organs. Most of maca's adaptogenic effects may be due to these valuable compounds.
Anthocyanins and other flavonoids in berries are well known as the pigments that form black and red maca. These pigments may also provide health benefits, especially antioxidant effects.
Maca also contains amides. These are the familiar tongue-tingling compounds found in echinacea.
Finally, it should be mentioned that maca contains a variety of sterols, including brassosterol, beta-sitosterol, canbesterol, and stigmasterol.
When I look at the chemical composition of maca, I can understand why it has this unique taste. However, I can also understand how the subtle changes in the ratios of these active ingredients in different colors of maca and gelatinized extracts can have other effects.
Maca Supplements
Peruvian maca powder is made from rhizomes that are harvested, dried, cleaned, and ground into a fine powder. During this process, the rhizomes are never heated above 45 degrees Celsius (115 degrees Fahrenheit), which preserves a high concentration of nutrients, enzymes, and beneficial glucosinolates.
To prepare gelatinized maca powder, the dried rhizomes are boiled to boiling point and then pressed to remove all starch. It takes 4 kg of maca powder to produce 1 kg of gelatinized maca extract (a 4:1 ratio). Heating maca destroys enzymes and changes some glucosinolates, but it concentrates many of the active compounds, making them easier to digest. For example, heating increases the formation of sulforaphane, a derivative of maca glucosinolates that is also a familiar component of broccoli sprouts.
Health Benefits of Maca
Since maca is consumed in its natural dried form by indigenous Peruvians in the central Andes, a population with a long history of consumption can help us explore the safety and efficacy of maca. One study in particular deserves special mention.
One study evaluated maca consumption, sociodemographic characteristics, health status, and fractures in men and women aged 35-75 years in this population. Results showed that maca consumption was associated with significantly improved health status scores. It was also associated with lower fracture rates and lower chronic mountain sickness sign and symptom scores. In addition, maca consumption was associated with lower body mass index and blood pressure.
Another study showed similar health score results and also showed that maca was associated with lower levels of interleukin-6 (IL-6), an important marker of inflammation and oxidative damage. High serum IL-6 levels are associated with aging, obesity, increased incidence of cardiovascular disease, cognitive impairment, and reduced life expectancy. Higher IL-6 levels are also associated with living at high altitudes. So, nature has an answer for those living at high altitudes in the Andes.
1. Maca is an adaptogen
Maca meets all the criteria to be classified as an "adaptogen." This may be why some marketers mistakenly refer to it as Peruvian ginseng. Maca is not a ginseng, but it does have ginseng-like adaptogenic activity. Adaptogens have historically been used as:
* Restoring vitality in people with weak constitutions
* Increasing feelings of energy
* Optimizing mental and physical performance
* Preventing the negative effects of stress and enhancing the body's response to stress.
A consistent finding in human medical data is that maca can improve mood, reduce stress and anxiety, and increase perceived energy levels.
2. Maca and sexual performance
One of the most well-known benefits of maca is that it can enhance desire and sexual performance in both men and women. Medical trials have confirmed these properties of maca, including its benefits on erectile function. For men, maca does not appear to directly affect testosterone levels. Still, it works on the entire endocrine system, reducing the harmful effects of stress while optimizing mood, energy, and stamina.
Women also respond very well to maca. For example, in a small randomized, double-blind, placebo-controlled crossover trial in postmenopausal women, maca was shown to reduce anxiety and depression and reduce the extent of sexual dysfunction.
The reality is that sexual dysfunction is very common in modern society around the world, affecting 20-30% of men and 40-45% of women. Most sexual dysfunction is related to decreased desire in women and men, and erectile dysfunction (ED) in men. Since maca can affect and optimize these two important causes of sexual dysfunction, it is no wonder that most men and women want to add maca to their daily diet.
3. Maca and Sperm Quality
Maca has long been used to improve fertility. Several studies conducted on men with poor sperm function and sperm quality confirm this traditional use. In a double-blind trial, 69 men diagnosed with mildly reduced sperm motility (asthenozoospermia) and low sperm counts received either maca (2 grams per day) or placebo for 12 weeks. The men who received maca had a significant improvement in sperm concentration, but there were no significant differences in sperm volume, sperm motility, and morphology between the two groups. These results suggest that maca has a slight benefit in this regard.
4. Maca and menopausal symptoms
Maca is used in Peru to help menopausal women. In a four-month study, postmenopausal women took 2 grams of maca powder per day, and the results showed that maca powder had a balancing effect on hormone levels (prostaglandin, estrogen, progesterone, and adrenocorticotropic hormone), and also reduced the frequency of hot flashes, night sweats, sleep disruptions, tension, depression, and palpitations. Weight and blood pressure also decreased, and serum HDL cholesterol and iron increased. These results support the historical use of maca by postmenopausal women.
5. Maca and Blood Pressure
The Peruvian Andean study mentioned above found that maca has blood pressure control effects. In a double-blind study of healthy men, taking gelatinized maca for 12 weeks reduced systolic and diastolic blood pressure. Another study of postmenopausal women showed that regular maca powder has blood pressure control effects.
Maca Dosage and Precautions
The standard dose of dry or gelatinized maca is usually 1,500-3,000 mg, taken once or twice daily. Higher doses may be needed for greater potency, but 1.5-6 grams per day is appropriate for general health.
Keep in mind that, like any food, everyone reacts differently to maca. Maca is generally well tolerated. If maca does cause some gastrointestinal irritation for you, consider taking a gelatinized form of maca, but talk to your healthcare provider before changing your regimen.