Maca plants are native to the Andes Mountains in Peru. Maca is available in four varieties -- cream, black, red or purple -- with none being medicinally superior to the others, according to the University of Michigan Health System.
The amount of maca powder you should consume daily depends on the reason you're using it and in what form. Maca powder may be loose or in capsules.
Maca is purported to assist with increasing libido and boosting male fertility. Still, what's the golden amount to aim for to reap the many benefits of maca? There are some instances, though, when you might want to ask your doc about adaptogen usage before eating up: "People with thyroid problems, hypertension, hormone-responsive cancer— such as breast or prostate cancer—and women who are taking birth control pills , are pregnant, or are breastfeeding may not be able to safely consume maca and should consult with their doctors," she says.
Ultimately, as with any adaptogen, supplement, or food in general, just be smart and don't go overboard. As long as you're cleared by your doc to use the superfood, taking the recommended dosage consistently can seriously benefit your well-being in more ways than one. This all-star adaptogen adds major froth to your lattes. Also, find out how adaptogens can help your stressed-out skin. Your official excuse to add "OOD" ahem, out of doors to your cal.
In a small study published in Evidence-Based Complementary and Alternative Medicine in , semen quality and hormone levels were measured after men were given maca or a placebo. After the week study period, there were no significant changes in sperm counts, motility how well sperm move , and hormone levels, though sperm concentration and motility showed some improvement.
Maca may help to improve mood in depression, according to a study published in Climacteric in For the study, postmenopausal women were given maca for six weeks. Compared to those taking a placebo, researchers found significant decreases in depression.
Little is known about the safety and risks of short-term or long-term use of maca. Since it is a natural food, it is generally believed to be safe in large doses. Maca's effect on hormone levels is poorly understood. For instance, some studies have found no effect on sex hormones, while animal studies have reported higher levels of luteinizing hormone , progesterone, and testosterone. Because of these possible hormonal effects, if you have one of the following conditions, you should not take maca without consulting your healthcare provider:.
As with many other supplements, maca hasn't been tested for safety in pregnant people, nursing mothers, children, those with medical conditions, or those who are taking medications. Maca is sold as a powder, in capsules, as gelatin, and as a tincture. It is also sometimes added to foods. Its nutty, earthy flavor pairs well with cinnamon.
There is no standard dosage guideline for maca root. Alternative medicine practitioners recommend starting with 3 grams 1 tablespoon of powder and working your way up to 9 grams per day. The maca plant is native to the Andes mountain range. For the best quality product, look for organic maca grown in Peru. When selecting a brand of supplements, look for products that have been certified by one of the following:. Maca root is added to food to boost libido and energy.
It has also been studied as a remedy for sexual dysfunction, depression, hair loss, hot flashes, and fertility, yet more studies are still needed to prove these health benefits. Little is known about the short- and long-term side effects of maca, so you should consult your healthcare provider before trying the supplement. Children, pregnant or nursing women, and those with hormone-sensitive conditions should be especially careful.
While some alternative health proponents claim maca root can treat patients with chronic fatigue syndrome, no clinical evidence supports this. However, it is used in Peruvian medicine to boost energy. Anecdotal evidence also suggests its nutrient-rich profile may help with general fatigue. While maca is believed to boost energy, it is not a stimulant.
Maca does not have the same side effects as short-acting stimulants, such as ephedra, that provide a quick jolt of energy. Maca does not raise blood pressure, and it takes two to three weeks to feel its energizing effects. Maca has traditionally been used in folk medicine as an aphrodisiac. A handful of studies suggests maca may have sexual health benefits for some people.
Maca may relieve antidepressant-induced sexual dysfunction in women. In men, maca may promote stronger erections, increase libido, and improve sperm quality.
Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Ley, BM. Adaptogen and Hormonal Regulator. National Cancer Institute. Cruciferous vegetables and cancer prevention. Updated June 7,
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