Maca root: benefits, uses and side effects

What is maca root?

Before we talk about maca root benefits, let’s get to know this fascinating plant a little better. Maca is a vegetable that naturally grows high in the stunning Andes mountains in Peru, at altitudes of over 4000 metres. This makes it a hardy plant with the ability to survive in strong winds, intense sunlight, and bitterly cold temperatures.

Interestingly, maca is also called ‘Peruvian ginseng’, despite the fact that the two plants are in different botanical families. This may be because there are several similarities between maca root benefits and ginseng benefits for those who consume them.

As a cruciferous vegetable, maca is actually in the same family as more familiar veggies like broccoli, kale, and cauliflower. However, unlike those, it’s the root of the maca plant that’s edible. Maca root looks a bit like a cross between a radish and a parsnip, with a wrinkly exterior and leafy top.

The vegetable is commonly ground into maca root powder, which you can add to smoothies, baked goods, and other recipes. It brings a deliciously nutty, caramelly flavour to drinks and dishes, making it easy to incorporate maca into your diet.

Indigenous populations in South America have been cultivating maca for more than 2000 years. They use it both for nutrition and medicinal purposes, such as treating respiratory disorders and infertility. Today, thanks to the wealth of potential maca root benefits, the plant is enjoying increased popularity with health food enthusiasts all across the world.

So, exactly what is maca root good for? Time to explore the many potential advantages of adding maca root powder to your wellness toolkit.

What does maca root do?

Like the majority of functional foods, there are several different ways in which maca root powder could enhance your wellbeing. However, perhaps the most widely discussed are those relating to sexual function and fertility.

For example, studies suggest that one benefit of maca root for men is that it could help treat erectile dysfunction.(1) In addition, research has shown that the plant can increase libido and sexual desire. Evidence indicates that maca might even have a positive effect on male fertility by boosting sperm concentration and semen quality.(2) However, further research is necessary in order to clarify this.

Moreover, studies have found that these kinds of maca root benefits also extend to women. The plant may help to enhance female libido and sexual function, for instance where low sex drive is due to medication or menopause.(3) Again, it’s important to note that more research is required in order to confirm these results.

The ability to boost libido might be among the better-known maca root benefits, but it’s far from the only one. Let’s look at how else the plant could enhance your wellness.

Maca root benefits for the menopause

Speaking of the menopause, maca root benefits may counter more concerns than just a low sex drive. Research also suggests that the plant might work to reduce symptoms like hot flushes, night sweats, and difficulties sleeping.(4) It could additionally help with psychological issues such as anxiety and depression. These effects could be due to maca’s ability to balance hormones, but further evidence is necessary to clarify this.

Research indicates that another of the many maca root benefits for postmenopausal women is that it can lower blood pressure.(5) This is advantageous because high blood pressure increases the risk of conditions such as heart attack, kidney disease, and stroke. Menopausal women are at an increased risk of hypertension, so taking a functional food to counteract this could be useful.

Furthermore, the plant might help to increase bone density. This is partly thanks to the minerals it contains, and also because it may boost the digestive system’s ability to absorb such bone-strengthening nutrients.(4) This is important because the decline of oestrogen during the menopause can reduce bone density and strength. In turn, that increases the risk of fractures and osteoporosis. As such, this is one of the key maca root benefits for women in the menopause.

Boosting brains and brawn: more marvellous maca root benefits

We said maca root could improve mental health conditions like depression and anxiety in menopausal women. What’s exciting is that it might do the same for other people too. Studies suggest maca root benefits mood and improves subjective quality of life scores for men and women of different ages.(6)

One reason for this is that maca functions as an adaptogen. These help the mind and body to cope with stress more effectively. This is key because chronic stress is harmful to both our mental and physical health. For example, it weakens the immune system, raises the risk of conditions like diabetes, and reduces the quality of your sleep.

Moreover, maca might boost your energy levels. Research suggests the plant can reduce fatigue from exercise, increase endurance, and improve athletic performance.(7) This may be partly due to maca’s ability to attenuate exercise-induced oxidative stress. Such results are particularly relevant for those who enjoy endurance sports like cycling, long-distance running, and swimming.

Maca root’s antioxidant properties do more than assist athletes and gym lovers. Experts have linked oxidative stress to a range of harmful conditions, from heart disease to cancer. As such, increasing your intake of antioxidants is a great way to support your overall wellbeing.

Interestingly, maca might be advantageous for the brain as well as the body. Animal studies suggest maca root benefits cognitive health, helping to enhance learning and memory, plus reduce age-related cognitive decline.(8) However, we need results from research on humans in order to say whether maca could treat neurodegenerative conditions or boost our cognition.

Finally, maca is a brilliant source of key nutrients like iron, calcium, and amino acids – all of which support our health.