Meet maca

The health benefits of daily use of this Peruvian superfood can be significant for women in perimenopause.
By Health First
4 min read
la racine de maca

The health benefits of daily use of this Peruvian superfood can be significant for perimenopausal women.

Along its 7,000-kilometer length, the Andes Mountains of South America hide several ancient secrets. One of these secrets, the lost mountaintop city of Machu Picchu, was rediscovered in 1911. More recently, a natural remedy cultivated in these same mountains has finally been revealed to the rest of the world: maca root.

What is maca root?

Maca (lepidium meyenii) is a turnip-like plant that grows at an altitude of 4,000 meters and above. The cold environment and mineral-rich soil of the Andes contribute to the richness of maca's root system, which is high in natural alkaloids (including macaridine, exclusive to maca), minerals (calcium, copper, potassium, and many others), vitamins, proteins, and plant sterols (more specifically beta-sitosterol). This unique combination of nutrients is why maca root is used by Peruvians as an energizer, a natural aphrodisiac for men and women, and a treatment for menopausal symptoms in women.

The benefits of maca root.

Maca root is considered an "adaptogen" due to how it helps the body function normally even in situations of mental or physical stress. Although its traditional use for increasing energy has long been the most popular, other benefits of maca root have been examined in published human clinical studies.

Increased libido is one of the most frequently mentioned effects of maca root. This effect has been observed in several studies involving men and women. For women in particular, one study showed that in postmenopausal women, six weeks of maca root supplementation significantly reduced participants' anxiety and depression, as well as their sexual dysfunction.1 Interestingly, this increase in sexual desire was not accompanied by an increase in hormones (estrogens). We do not yet fully understand all the biochemical effects of maca root, but we know that it does not contain phytoestrogens (plant estrogens), whereas many other natural remedies for menopause, such as soy, do. 2

A second study examined maca root's ability to counteract the negative effects on sexual function associated with the use of SSRI (selective serotonin reuptake inhibitor) antidepressants. This study suggests that maca root could actually safely alleviate sexual dysfunction and increase libido in people taking SSRIs over an eight-week period.3

A longer four-month study concluded that maca root could have potential as an alternative to hormone replacement therapy for perimenopausal women. It was observed that maca root can reduce the frequency of hot flashes, night sweats, nocturnal awakenings, and nervousness. Maca was also found to have the ability to rebalance women's hormone levels, not with phytoestrogens, but by strengthening the hypothalamic-pituitary system.4

It should be noted from these studies that in the short term, both maca root and placebo can produce results. But it is with regular and continuous use of maca root that the most significant results are observed.5

How to consume maca root?

Maca root is a food that has been consumed safely by humans for a very long time: amounts up to 20 grams per day have been taken without issue. The amount of maca root you should take on a daily basis depends on the health benefits sought. The content of maca capsules can vary, but generally the dosage is 750 mg. With a 750 mg capsule, you should take: 5

  • 1 to 4 capsules per day for antioxidant support
  • 3 to 4 capsules per day to support mood balance during menopause
  • 4 capsules per day to improve the emotional aspects of sexual health.

You may want to consider a maca root supplement that is gelatinized. Maca root is a fibrous and starchy substance that can be difficult to digest. Gelatinization is a process that removes this texture to make the active nutrients of maca more concentrated, powerful, and easy for the body to absorb.

The fact that maca root is very safe for daily consumption and the evidence from clinical studies suggest that it can have significant benefits for women suffering from menopausal symptoms.

References:

  1. Brooks, NA et al. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Nov.-Dec. 2008;15(6):1157-62. doi: 10.1097/gme.0b013e3181732953.
  2. Meissner, HO. Et al. Therapeutic effects of pre-gelatinized maca (Lepidium Peruvianum Chacon) used as a Non-Hormonal Alternative to HRT in Perimenopausal Women – Clinical Pilot Study. Int J Biomed Sci. June 2006: 2(2) 143-159.
  3. A Double-blind, Randomized, Pilot Dose-finding Study Of Maca Root (L. Meyenii) For The Management Of SSRI-induced Sexual Dysfunction . CNS Neurosci Ther.Autumn 2008;14(3):182-91. doi: 10.1111/j.1755-5949.2008.00052.x
  4. Meissner, HO. Et al. Therapeutic effects of pre-gelatinized maca (Lepidium Peruvianum Chacon) used as a Non-Hormonal Alternative to HRT in Perimenopausal Women – Clinical Pilot Study. Int J Biomed Sci. June 2006: 2(2) 143-159.
  5. “Maca”. Examine.com https://examine.com/supplements/maca/
  6. Health Canada. Natural Health Products Ingredients Database Monograph: Maca. http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=1903&lang=eng.