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Also known as Peruvian ginseng, maca comes from the root of a plant native to the Andes region of Peru. The indigenous people of Peru have been using maca as both food and medicine for centuries. Talking about it, Karishma Shah, an integrative nutritionist and health coach, said that maca is a very potent adaptogenic herb, which is great for women as it has a hormone-balancing power. “Adaptogens are natural substances considered to help the body adapt to stress. Women with low libido, PCOS, autoimmune conditions, and perimenopausal symptoms can benefit from maca root,” she told indianexpress.com, adding it can be added to water, plant-based milk, smoothies, juices, and shakes.
Sushma PS, Dietitian, Jindal Naturecure Institute said, “Maca root is known for its purported health benefits, which include improving energy, stamina, and athletic performance, as well as boosting fertility, balancing hormones, and reducing symptoms of menopause. However, more research is needed to fully understand the effects of maca root on human health.”
Here are the other health benefits of maca root:
Enhances sexual function and libido
According to a study published in 2015, postmenopausal women who were experiencing sexual dysfunction while taking anti-depressants saw improvements after taking 3 grams of maca root each day for 12 weeks. Another research in Andrologia showed that men with reduced sperm motility or a low sperm count, who took 2 grams of maca root for 12 weeks, saw improvements in sperm concentration compared with those taking the placebo.
Boosts energy
Maca root is known to increase energy, stamina, and improve overall health. This is because it contains complex carbohydrates, protein, and fibre which provide a sustained energy boost. It also improves oxygen levels in the blood, improving endurance during physical activity.
Improves mood
Rich in flavonoids and phytonutrients, maca root has shown to reduce anxiety. It also regulates hormones and neurotransmitters like dopamine and serotonin, thereby improving mood.
Supports bone health
Maca root contains calcium, magnesium, and potassium, which are essential minerals for maintaining bone health. Being a rich source of glucosinolates, it is known to improve bone density.
Immune function
As it increases the production of white blood cells, maca root enhances immune function. It also contains antioxidants, which prevent cellular damage and oxidative stress.
Potential risks and side effects
Usually considered safe, maca root does come with minimal risks; and Shah advised people trying to conceive, women experiencing excessive menstrual bleeding and those who have severe mental health issues to avoid consuming it. “Pregnant and breastfeeding women should also avoid maca root as there is no evidence to prove its safety in these groups,” she added.
“When it comes to the recommended dosage of maca root, there isn’t a one-size-fits-all answer. The appropriate amount can vary based on factors such as age, overall health and individual sensitivity. It’s generally recommended to start with a smaller dose and gradually increase it as tolerated. Start with 1 teaspoon (about 5 grams) per day and gradually increase to 1-3 teaspoons (5-15 grams) per day over time, if desired,” said Sushma.
Concluding, Shah said, “Excessive consumption can lead to hormone disruption. Some side effects may include sweating, rapid increase of heartbeat, anxiety and rising body temperature. One must stick to the recommended levels and always consult a doctor before starting the herb because every body is different.”
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