Maca: Energy and Health Benefits

Dec 6, 2024

Dr. Daniela Jesin ND

Maca for Energy: Energy Benefits

The mid-afternoon slump can strike when you least expect it, often leaving you struggling to complete your daily tasks. Reaching for that second or third cup of coffee is tempting, but what if you could find a caffeine-free alternative to boost your energy levels? Enter Maca, a natural solution grown in the high Andes mountains of Peru. This powerful adaptogen can help you maintain vitality and optimize your natural energy levels without the need for caffeine.

What is Maca?

Maca is a cruciferous root vegetable, similar to turnips and radishes, traditionally grown in Peru at elevations of over 12,000 feet. Known as Peruvian ginseng, Maca comes in various colors, including red, black, yellow, and brown. Its ability to thrive in extreme conditions is mirrored in its adaptogenic properties, which help the human body manage stress.

How to Take Maca Root

Maca is available in various forms, including powder, capsules, and tinctures. It's important to source Maca from reputable suppliers and ensure it has been tested for toxins. Here are some tips on incorporating Maca into your routine:

Dosage: Up to 3 grams per day is considered safe when taken for up to four months. Start with a small amount and gradually increase it to avoid any potential side effects.
Forms: Maca powder can be added to smoothies, juices, baked goods, or soups. Capsules and tinctures offer a convenient alternative if you prefer not to use the powder.
Timing: Because Maca can boost energy, it's best to consume it earlier in the day to avoid disrupting your sleep.

Science-Backed Benefits of Maca

Helps the Body Manage Stress: Adaptogens like Maca help the body manage stress by balancing the HPA axis. Scientific studies on rats show that consuming Maca can help keep cortisol levels from rising (Gonzales, 2006).
May Help with Depression: A 2014 study of mice found a link between consuming Maca for six weeks and increased dopamine levels, leading to reduced feelings of depression. This connection is likely due to Maca's adaptogenic nature.
May Lead to Increased Energy: While scientific studies haven’t been able to show exactly how Maca boosts energy in the body, a small study of 175 people indicates a connection between Maca and energy. People who took 3 grams of Maca for 12 weeks reported experiencing more of an energy boost than those who didn’t consume Maca (Kubala J., 2023).
Benefits Bone Health: Consumption of Maca may lead to increased bone strength and health due to Maca's polyunsaturated fatty acids, which are important for bone health.
Boosts Libido: Boosting libido is one of Maca’s most well-known properties, established by numerous scientific studies. Maca has aphrodisiac properties without changing hormone levels, likely related to its stress-lowering and mood-enhancing effects (Gonzales, 2012).
Improves Male Fertility: Studies have shown that Maca can increase sperm count and motility. Men are constantly producing new sperm, making this benefit particularly noteworthy for fertility (Gonzales, 2001).

Safety and Side Effects

Maca is generally well-tolerated with minimal side effects. However, it’s important to start with a small dose to avoid gastrointestinal issues like diarrhea. Pregnant or breastfeeding women should avoid Maca due to a lack of safety data. Always consult with your healthcare provider before starting any new supplement, especially if you are taking other medications.

Conclusion

Maca is a powerful adaptogen that can help you avoid the afternoon slump by naturally boosting your energy levels. Its benefits extend beyond energy, supporting stress management, hormonal balance, bone health, libido, and fertility. By incorporating Maca into your daily routine, you can enjoy a caffeine-free energy boost and improve your overall well-being.

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References

Ben's Natural Health. (2022). 5 Benefits Of Maca Root For Women. Retrieved from https://www.bensnaturalhealth.com/blog/sexual-health/maca-root-for-women-benefits/

Healthline. (2022). Gut health: Why gut bacteria are important. Healthline. Retrieved from https://www.healthline.com/health/gut-health

Gonzales, G. F. (2012). Ethnobiology and ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian Highlands. Evidence-Based Complementary and Alternative Medicine, 2012, 193496. https://doi.org/10.1155/2012/193496

Gonzales, G. F., Cordova, A., Vega, K., Chung, A., Villena, A., Góñez, C., & Castillo, S. (2001). Effect of Lepidium meyenii (Maca) roots on spermatogenesis of male rats. Asian Journal of Andrology, 3(3), 231-233. https://pubmed.ncbi.nlm.nih.gov/11753476/

Kubala, J. (2023). 9 Benefits of Maca Root (and Potential Side Effects). Healthline. Retrieved from https://www.healthline.com/nutrition/benefits-of-maca-root

Gonzales, G. F., Miranda, S., Nieto, J., Fernandez, G., Yucra, S., Rubio, J., Yi, P., & Gasco, M. (2006). Red maca (Lepidium meyenii) reduced prostate size in rats. Reproductive Biology and Endocrinology, 4, 11. Retrieved from DOI: 10.1186/1477-7827-3-5.

Gonzales, G. F., Cordova, A., Vega, K., Chung, A., Villena, A., & Gonez, C. (2001). Effect of Lepidium meyenii (Maca) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia, 33(6), 372-378. DOI: 10.1046/j.1439-0272.2002.00519.x

Leech, J. (2019, October 30). 10 Benefits of Maca Root (and Potential Side Effects). Healthline. Retrieved from https://www.healthline.com/nutrition/benefits-of-maca-root

WebMD. (n.d.). Maca Root: Benefits, Side Effects, Dosage, and Interactions. Retrieved from https://www.webmd.com/diet/health-benefits-maca