Native to Peru, maca (scientifically called Lepidium meyenii) is a plant in the broccoli family that gets divided into categories based on root colour: purple, black, red, and yellow.
It’s challenging to keep up with how many different beneficial supplements there are for general health and things get even further complicated looking at desired niche properties they can yield. Maca root is one of those supplements that most people are unaware of the nutritional value it provides or even that it exists.
Maca is a plant with great potential as an adaptogen and appears to be promising as a nutraceutical in the prevention of several diseases. Scientific evidence showed effects on sexual behavior, fertility, mood, memory, osteoporosis, metabolism, and the treatment of some tumor entities.
Further research is needed to determine the main mechanism of maca however, but I will say that after using it for a few weeks I did feel many positive effects from taking it (powdered form below shown below).
The standard dose for maca is 1,500-3,000mg.
Maca can be supplemented by eating maca root, or through a maca extract. Extracts should be water or ethyl acetate-based.
Maca should be taken daily, alongside food.
PERFORMANCE ENHANCEMENT
Bottom Line:
– Supplementing with maca may improve exercise performance, particularly during endurance events. However, its effects on muscle mass and strength have yet to be studied.
LIBIDO
Bottom Line:
– An increase in libido appears to occur following Maca ingestion, which is notable as it appears to influence all demographics and is not associated with systemic hormones (good for both Men and Women).
– An increase in erection frequency has been noted in men, likely related to the libido enhancing properties.
Well-Being
Bottom Line:
– An increase in subjective well being has been noted.
You can get maca in the pill form (easier for most people) or the powdered version. I prefer the powdered version, but that’s just me. Not everyone can stand the taste, it’s quite earthy and distinctive.
A great way to combine greens and maca together for a nutritional powerhouse, is to blend them all together in a smoothie.
Green Maca Protein Smoothie:
- 1/2 cup unsweetened almond, coconut, or cashew milk
- 1/3 – 1/2 cup yogurt (I prefer plain Greek)
- 1 cup organic spinach
- 1 tsp maca root powder
- 1 scoop Protein Boost (unflavoured, unsweetened vegan protein powder)
- 1-2 Tbsp almond butter (peanut butter or seed butter works too)
- 1 frozen banana (or sub with banana and ice)
- Add all ingredients into a blender using the above order
- Blend until smooth
- Enjoy!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184420/
https://www.ncbi.nlm.nih.gov/pubmed/20090350
http://www.healthline.com/nutrition/benefits-of-maca-root#section1
