Properties of Andean maca, benefits, and side effects

Maca is an Andean plant that has health benefits for people. It improves fertility and increases libido. It is highly appreciated for its benefits when consumed in powder form, as a root, in capsules, or even crushed into flour.

What is Andean maca

Basically, it can be compared to the consumption of many cereals, although it is a hypocotyl, meaning the part of the plant *Lepidium meyenii* that germinates when you plant a seed. As it grows, it becomes the main root that provides most of the nutrients.

When you buy Andean maca in its various forms, whether as supplements, natural, in tablets, or extract, you receive its processed or intact root.

Maca properties

Known for providing greater capacity to the body and providing energy, it goes by several names such as “Andean maca,” “Lepidium meyenii,” “Lepidium pruvianum,” and even the name “Peruvian maca” due to its origin in this country.

Many people claim and provide their opinions on the increase in resistance to fatigue. After taking it, there is an increase in strength, so if you practice sports, you may notice a little more performance. This could be because it helps with greater oxygenation for cells and also contains twenty essential amino acids.

It is a very nutritious root as it contains proteins, fiber, carbohydrates, and fats in a smaller percentage. It is somewhat similar to a cereal but with some differences. Now let’s take a look at all the properties of maca:

• Increases the body’s defenses.
• Improves digestion and combats constipation.
• Contains a good selection of essential amino acids.
• Rich in fatty acids beneficial for health.
• Contains many minerals.
• Exuberant in vitamins.
• Reduces cholesterol.

All these characteristics make it an ideal superfood. It is considered very good and healthy. But you should know that when consuming maca, its properties are due to what it contains, and we will see that below.

Composition

• Carbohydrates 60%.
• Proteins 10%.
• Vegetable fiber 8.5%.
• Fat 2.2%.

Additionally, as mentioned in the previous section, it is beneficial because it contains fatty acids such as linolenic, palmitic, and oleic acids. All of them are incredible for taking care of you and enhancing internal health. So when you read that it contains just over two percent fat, it is not the typical bad fat, but on the contrary, it’s beneficial and healthy fat, in the form of acids that the body can use and needs to function properly.

It acts in many areas of the body when metabolized, and this is largely due to its rich mineral composition, which we detail below:

These make it an excellent food for remineralizing the body when there are certain deficiencies or for maintaining adequate levels, given its high bioavailability. Moreover, it also contains a good group of vitamins such as:

Amino acids in Maca

In addition to minerals and vitamins, it contains 20 amino acids. This is crucial for it to be considered a top-tier food. Let’s take a look at which ones they are and their proportions:

The list of essential amino acids contained in the composition of maca is taken from D. Dini, 1994.

Sterols contained in Andean maca

The plant sterols in Andean maca help reduce cholesterol. It’s not magic, though; there is a more or less simple explanation for this.

When you consume Lepidium meyenii, you ingest sterols, and these have a structure very similar to cholesterol. However, unlike bad cholesterol, the human body cannot assimilate each sterol. So, when sterols are added to the regular diet, they interfere with the absorption of LDL cholesterol. They block its metabolism and gradually lower the cholesterol level in the blood.

Some studies suggest that cholesterol can be reduced by around 10-15% by consuming about 2 grams per day. Obviously, this is a higher proportion of maca sterols, but even so, the dose provided offers benefits in this aspect. Let’s take a look at the sterols it contains:

What benefits does maca offer?

Basically, it can be compared to the consumption of many cereals, although as we’ve mentioned, it is a hypocotyl, the root.

Many products made from Andean maca have fertility properties, stimulate sexual desire, and are thus classified as aphrodisiacs.

This stimulation of reproduction is largely due to increased muscle and lung capacity. As an adaptogen, this root has benefits in helping the human body better withstand changes when the environment causes stress and adaptation is needed. We can say that the benefits of maca include:

• Regulating the endocrine system.
• Improving endurance in physical effort.
• Enhancing adrenal gland health.
• Calming pain.
• Relieving premenstrual pain.
• Boosting fertility and increasing libido.
• Promoting deep and relaxed sleep.

Additionally, as a source of plant sterols, it boosts the immune system, meaning it improves the immune defenses of the person who adds maca to their diet.

Side effects

Since Andean maca is a food that provides energy, it can cause adverse reactions during the first few days. It is quite common to feel hyperactivity and nervousness in sensitive individuals. Also, keep an eye out if you experience any side effects from maca:

• Insomnia.
• Hyperactivity.
• Irritability and mood swings.
• Nervousness.
• Heart palpitations.

These symptoms should disappear after two or three days, once the body adjusts to the higher intake. If they worsen or persist, you should stop taking maca, and its properties, whether in the Andean, Peruvian, or black version, will fade.

If you notice any allergic reactions such as stomach discomfort, diarrhea, or skin rashes, you should discontinue its use.

Contraindications

There are no studies indicating that there are contraindications with risk, but it is always advisable to proceed with caution when starting an energy supplement. In the case of buying Andean maca, it may be contraindicated for people who have trouble falling asleep.

People with hypertension should be cautious, as changes in blood pressure may occur.

It is also recommended to avoid its consumption if you have stomach issues, diarrhea, or similar problems. Since it provides fiber, it is likely to increase digestive processes and speed up digestion.

Additionally, as the rate of digestion increases, dehydration may occur. In this case, you should increase fluid intake while consuming maca.

In Peru, it is a very common food, but in Norway, it is considered a medicine. Always proceed with caution when taking it.

If you are pregnant or think you might be, it is best to delay maca root consumption until after this period or until you are sure you are not pregnant. It may contain substances that are harmful to the proper development of the baby.

Types of maca

Currently, there are different versions of the *Lepidium meyenii* root. In the market and specialized food stores, herb shops, and pharmacies, you can find *Lepidium pruvianum*, black maca, and Peruvian maca, all with similar names.

The list of maca types is:

You can also find it processed and packaged in various forms such as:

• Powder or extract of maca.
• Capsules, tablets, and pills.
• Liquid.
• Natural or fresh.
• Flour.

Now that we know the properties of maca, its benefits, and the possible risks it may have on health, let’s look at the amount of maca you should take and the correct way to do so.

Dose of maca

Whenever you start taking a new concentrated supplement, whether in extract, powder, or capsule form, it is advisable to check the recommended daily dose to avoid exceeding it. Most side effects arise from incorrect consumption, whether due to excess amounts or taking it at an inappropriate time of day. So let’s look at the dose of maca:

• As an energy supplement and restorative: 3 grams per day.
• To increase fertility: 6 to 9 grams daily.
• Children: it is always recommended to consult with a specialist, nutritionist, or similar for minors. The dose for children is half that of an adult, and it can even start with less and gradually increase up to 50%.

How to take maca

In the first days, start with a smaller amount than the recommended dose. Since it is very energizing, it may cause nervousness and discomfort if you are not used to it.

Maca powder supplements are much easier to manage initially since you can measure the exact dose in the first days. Gradually, you can increase the amount to reach the desired dose according to the results you seek, as indicated in the section “Dose of maca.” After starting, it may be more convenient to take it in capsule form, as there is no need to measure the amount each time.

You can take it with water to help swallow, and if it is in powder form, mix it with juice, yogurt, or your preferred food 1 or 2 times a day. Always adhere to the maximum recommended dose. Refer to the doses indicated in this article as a guideline and follow the instructions provided with the product when you purchase it.

The duration of consumption is variable. That is, the supplementation should last at least three months to achieve effects on the endocrine system, although if you are looking for an energy supplement, you will notice its effects on the first day, and you can stop once you no longer need it. In any case, we always recommend using a quality, organic product.