Maca: The Superfood from the Andes – A Comprehensive Look

Discovery and origin of the maca plant

The maca plant (Lepidium meyenii) comes from the high plateaus of the Andes in Peru and was discovered by the Incas more than 2,000 years ago. The Incas quickly recognized the special properties of the plant, which thrives at extreme altitudes of up to 4,000 meters above sea level. Due to the difficult climatic conditions and the barren soil, the Maca root was one of the few plants that thrived under these conditions and was surprisingly nutrient-rich. The Incas used the Maca root as food and medicine, and it soon became an integral part of their culture and tradition.

Dosage forms and dosage

Maca is available today in a variety of dosage forms that make it easy for people to incorporate the plant into their daily lives. The most common forms are:

• Powder form: The dried root is ground into a fine powder. This powder can be stirred into smoothies, shakes, yoghurt or muesli. It is also often used in baking.
• Capsules/tablets: For people who don’t like the taste, there is the option of taking it in the form of capsules or tablets. These allow for easy and convenient dosing.
• Liquid extract: It is also available as a liquid extract. These concentrated drops can be mixed with water or juice and taken.

The recommended dosage is between 1.5 and 5 grams per day, depending on individual needs and goals. It is advisable to start with a low dose and increase it slowly to get the body used to the new supplement.

Health benefits and therapeutic uses

Maca is often referred to as an adaptogen, which means that it helps the body adapt to stress and promotes overall well-being. Here are some of the health benefits and ailments it can help with:

• Hormonal balance: It is known to support hormonal balance in women, especially during menopause. It can alleviate symptoms such as hot flashes, mood swings, and sleep disturbances.
• Energy and endurance: Taking maca can lead to an increase in energy and endurance, making it particularly popular with athletes. Maca can help reduce fatigue and increase physical performance.
• Libido and fertility: Studies have shown that it can increase libido in both men and women. It can also improve sperm quality in men and support fertility in both sexes.
• Mood regulation: Thanks to its adaptogenic properties, it can help reduce stress, anxiety and depression. It promotes mental well-being and can help improve emotional stability.
• Bone and joint health: It contains calcium, magnesium and other minerals that are important for bone health. It can help prevent osteoporosis and increase bone density.

Effect on the body

The effect of maca on the body is manifold. As an adaptogen, it supports the endocrine system, which is responsible for the production and regulation of hormones. It acts on the hypothalamic-pituitary-adrenal axis, which means that it can positively influence the body’s stress response. It also helps to stabilize blood sugar levels, improve cognitive function, and strengthen the immune system.

When should maca be taken?

It can be taken daily to support general well-being. It is particularly recommended for:

• hormonal imbalance (e.g. during menopause)
• loss of energy and fatigue
• stress and mood swings
• libido or fertility issues

Who should not use Maca?

Although it is considered safe, there are certain groups of people who should exercise caution or discuss taking it with a doctor:

• Pregnant and breastfeeding women: There is insufficient research into its safety during pregnancy and breastfeeding, so caution is advised.
• People with thyroid problems: It contains iodine, which can cause complications for people with thyroid problems.
• People with hormone-sensitive diseases: People with hormone-sensitive diseases such as breast cancer, uterine cancer or endometriosis should refrain from taking it or consult a doctor.

Dietary supplements and medicinal plants

Maca can be combined with other dietary supplements and medicinal plants to enhance the effect. Here are a few recommendations:

• Ashwagandha: This adaptogenic plant can help reduce stress and improve mood when taken in combination.
• Ginseng: Ginseng can support the energizing properties and increase physical and mental performance.
• Omega-3 fatty acids: These essential fatty acids can work in combination to improve cognitive function and promote overall wellness.

Foods with Similar Ingredients

Although maca is unique, there are some foods that contain similar nutrients:

• Flax seeds: high in omega-3 fatty acids and lignans, which may support hormonal balance.
• Cruciferous vegetables: broccoli, cabbage, and other cruciferous vegetables contain compounds that support hormonal metabolism.
• Beetroot: this root vegetable is high in nitrates, which may support blood flow and increase physical performance.

Side effects and overdose

Side effects of maca are rare, but can occur, especially at high doses. Possible side effects include:

• Digestive problems: It can cause bloating, stomach cramps or diarrhea in some people.
• Insomnia: Due to its stimulating effect, it can cause insomnia in some people.

Overdosing is rare, but the following symptoms may occur in case of an overdose:

• Hormonal disorders: Too much maca can disrupt hormonal balance and cause symptoms such as irregular menstrual cycles or acne.
• Tachycardia: Excessive consumption can overly stimulate the cardiovascular system and cause tachycardia.

Maca in naturopathy

In natural medicine, it is commonly used as a tonic for the entire body. It is used to treat exhaustion, hormonal imbalance, and sexual dysfunction. It has a special significance in traditional Peruvian medicine, where it is used as a panacea for a variety of ailments.

Conclusion

Maca is a versatile and powerful medicinal plant that offers a wide range of health benefits. Its uses range from supporting hormonal balance to boosting energy and regulating mood. Although generally considered safe, it is important to watch for potential side effects and to discuss its use with a doctor, especially if you have existing health conditions. Taken as a supplement to a balanced diet and a healthy lifestyle, it can make a valuable contribution to overall health.

Sources and further information:

• Medical News Today: This site describes the health benefits of maca, such as increasing libido, improving fertility and alleviating menopause symptoms. You can find more information here:
  https://www.medicalnewstoday.com/articles/322511
• Dr. Axe: This site describes maca in detail, including its effect on hormonal balance, sexual function, and relief of menopause symptoms. You can find the article here:
  https://draxe.com/nutrition/maca-root/
• RSC Publishing (Royal Society of Chemistry): A scientific review of maca’s medicinal effects, such as antioxidant, neuroprotective, and hormone-regulating properties. More details can be found here:
  https://doi.org/10.1039/C9FO02732G