I know we’ve all seen maca circulating in the blog world lately and I wanted to delve a little deeper into the research behind it and check it out for myself.
According to the Natural Medicines Comprehensive Database maca is a plant that grows in central Peru in the high plateaus of the Andes mountains. It has been cultivated as a vegetable crop in Peru for at least 3000 years. Maca is a relative of the radish and its root is used to make medicine.
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Maca is used for anemia, chronic fatigue syndrome (CFS), and enhancing energy, stamina, athletic performance, and memory. It is also used for female hormone imbalance and menstrual irregularities, enhancing fertility, menopause symptoms, osteoporosis, depression, stomach cancer, leukemia, HIV/AIDS, tuberculosis, impotence, as an aphrodisiac, and as an immunostimulant. Wow, that is quite the list, eh?
In foods, maca is eaten baked or roasted, prepared as a soup, and used for making a fermented drink called maca chicha. Navitas Naturals has several available forms of maca and a video highlighting maca’s cultivation and production.
The active part of maca is the root. Dried maca root contains 59% carbohydrates, 10.2% protein, 8.5% fiber, and 2.2% lipids including linolenic, palmitic, and oleic acids. It contains sterols and significant amounts of minerals including iron, calcium, and copper. Two polyunsaturated fatty acids, macaene and macamide, are used as marker compounds for maca. Lipid extracts of macaene and macamide seem to increase sexual activity and correct erectile dysfunction in animals, but the mechanism is unknown. Maca does not appear to significantly affect serum concentrations of reproductive hormones including testosterone, estradiol, and 17-hydroxyprogesterone in healthy men. Maca also contains glucosinolates, which might have cancer-protecting properties and central nervous system effects.
Many herbal supplements are questionable because there isn’t enough scientific research and I’m really hesitant about most of them. Let’s look at the limited research on maca . . .
- Maca is likely safe when consumed in food amounts (Ganzera M, et al., 2002).
- Maca is possibly safe when used orally and appropriately, short term. Maca appears to be safe in doses up to 3 grams daily for 12 weeks (Gonzales GF, et al., 2003).
- Pregnancy and Lactation: there is insufficient reliable information available about the safety of maca in medicinal amounts during pregnancy and lactation; avoid using.
- Possibly effective in increasing sexual desire. Taking maca orally 1.5 to 3 grams per day seems to increase subjective feelings of sexual desire in healthy men (Gonzales GF, et al., 2002). There is insufficient reliable information available about the effectiveness of maca for its other uses.
- There were no adverse effects or interactions reported with maca.
Well that doesn’t really tell us a whole lot!
How much dosing was used in the research? Many times dosing used in research can be considerably different than what is recommended on labels. I’ve seen most labels recommended serving to be about 1 teaspoon (5g) per day to see results. In one study they found, to enhance sexual desire in men, 1,500 to 3,000 mg daily in 3 divided doses has been used, with the 1500 mg dose appearing to be as effective as the 3000 mg dose. That means subjects took 1/3 – 2/3 of a teaspoon 3 times per day. I also read some sites saying to start slow with maca because some side effects can occur and to also not to take it consecutively for too long, but am not sure if this is true.
I did see one study that found an increase in cycling time trial performance and sexual desire in trained cyclists, but didn’t get the chance to completely read through the full study. I will continue to research more studies and see what I find.
A fellow colleague at work is from Peru and explained that maca isn’t really eaten all that much as a food per se and isn’t really all that popular. She did explain that maca may be used when seeing a ‘medicine man’ figure to increase one’s sexual desire for a partner. She didn’t mention its use for increasing energy. hmmm . . . ???
I’m very curious about this maca and am going to give it a shot myself. I’m going to start with 1/4 – 1/2 tsp per day. Let’s see if I really have more energy and sex drive (lol) or just wasted 20 bucks on powdered stuff that smells like vanilla malt! I actually like the smell and taste of it though.
So I decided to start with a refreshing smoothie in a bowl . . .
Of course I couldn’t really taste with maca in particular with all the other flavors going on in the smoothie, but I did taste it plain on my finger and it did kind of taste like malt. I’ve heard some don’t enjoy the taste of it, but I didn’t find it tasted too weird or anything.
I’m going to have to experiment with it in other things, aside from smoothies and a topping for breakfast creations.
I haven’t noticed any amazing energy results so far, but have only had it on several occasions this week. Another colleague and friend of mine also decided to give it a shot and hasn’t noticed any miraculous effects either.
Have you tried Maca before? Any other research on it?
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In other news, my training is still going pretty well so far. It’s ‘officially’ been one month since I’ve started to teeter more towards ‘training’ mode, if that’s what you call it. I didn’t have too many workouts this week, but the ride to work was pretty intense for me, so I needed a few rest days 🙂
- Sunday: 40 mi bike ride — fairly easy, but the wind proved to be challenging yet again
- Monday: Rest
- Tuesday: 32 mi bike ride to and from work — morning ride was great, but coming home I battled the gale force winds again!
- Wednesday: Rest
- Thursday: Body Pump full-body weights
- Friday: Spin class before work — this weekend looks like wind on Saturday and rain on Sunday, so I wanted to at least get something in because I enjoy this class. Dang wacky weather on the weekends!
Hope you all have a nice weekend!!
Thanks lady for the info on Maca! I’ve never tried it or actually, heard of it before. SO many new products/supplements coming out … it just amazes me. At times, it also amazes me the claims that some products make! But, that’s the name of the game 🙂 I guess we’ll just wait and see, if it works or if any more research comes out (as always 🙂 )
Great job training! Keep it up 🙂 Enjoy the weekend!
Comment by Corinne @ Green Grapes Blog — March 5, 2010 @ 7:06 am
Interesting! I THINK I’ve heard of maca, but I’ve never tried it. What an interesting macronutrient breakdown. My conclusion: move to Peru — they’ve got all sorts of interesting, nutrition, delicious food items growing over there! 🙂 Have a great weekend Kristen!
Comment by Nicole, RD — March 5, 2010 @ 7:42 am
Thanks for this great info. I’ve been meaning to look it up as well. I appreciate your well researched post. Funny how supplements from other countries become a huge craze in the US, but aren’t consumed much at all in the country they come from. I haven’t tried maca, so I don’t know, but we tend to glorify these things as a culture thanks to marketing.
Acai was very similar in Brazil. In the US it was all about weight loss, in Brazil we ate it as a tasty fruit and granola parfait. They recognized its energy properties, but it wasn’t marketed as miracle drug/food like in the US.
Comment by Lori — March 5, 2010 @ 8:45 am
To funny cause maca is apple in portuguese. Actually it is ma(c with the little squiggle off the bottom, which is pronounced like a z)a. Haha, hope that made some sense. Thanks for the info.
Comment by Melinda — March 5, 2010 @ 9:31 am
Looks like you have had some good workouts!
I only use maca in my vega shake stuff. I will have to look to see how much is in it.
I don’t think I have had added energy…..
Have a good day!
Comment by kalli@fitandfortysomething — March 5, 2010 @ 10:26 am
I love maca, I’m hoping its gonna help with my weird hormones too! x x
Comment by Tamizn — March 5, 2010 @ 1:48 pm
I’ve been wondering about maca too. Thanks for this research and please keep us posted on how you feel when you take it 😀
Comment by Elina — March 5, 2010 @ 2:14 pm
I use Macca… I really like the flavor.. it’s aweome on popcorn with some nutritional yeast and a wee bit of salt. No major energy increases or anything fun like that, but we’ll see!! I just started upping my does to about a tsp per day!
Comment by Jessica @ Dairy Free Betty — March 6, 2010 @ 9:09 am
mmmm i love my maca powder! i sprinkle it on popcorn all the time! even if it has no effect i still think the taste is pretty swanky 🙂
Comment by julie — March 6, 2010 @ 4:11 pm
I have heard a lot about Maca–especially pertaining to correcting female hormone imbalance. After evaluating the research a bit, the study designs were small and weak in design thus making it hard to establish statistical effectiveness. I’d be interested in trying it though out of sheer curiosity. Thanks for the review!
Comment by Wendy Jo Peterson — March 6, 2010 @ 4:17 pm
Wendy Jo Peterson, Hi! yes, very limited research it seems, as well as with most herbal-type supplements unfortunately. We’ll see! Thanks for stopping by 🙂
Comment by Kristen :) — March 6, 2010 @ 4:24 pm
Hey my friend thank you so much for the lovely comment you left me re wordpress, formatting, etc..thank you! and i just hit up your contest 🙂
maca. just did a big post on it myself and my experience is that I like the taste, actually I like it alot the more maca i eat. Like i used to like nooch, now i LOVE it. Kinda the same i am thinking with maca 🙂 It doesnt really give me extra energy per se like drinking a venti latte would LOL but I am going with the mentality that the trace nutrients and extra “superfood” superpower status is somehow balancing everything. Write me if you wanna chat 🙂
Comment by Averie (LoveVeggiesAndYoga) — March 6, 2010 @ 9:01 pm
Umm, why does it have to increase the sexual desire of MEN?! Do they NEED any increases in sexual desire?!?! No!! I wish it worked on women, what a bummer. haha, not that I have a problem with that, but I’m sure as I get older I may start to!
Thanks for the information about Maca. I had never heard of it before.
I hope you had a nice weekend Kristen!
Comment by The Candid RD — March 7, 2010 @ 5:04 pm
Gina, haha seriously!!! Guys have all the good stuff, Viagra, Cialis . . . lol thanks girl, you too!
Comment by Kristen :) — March 7, 2010 @ 5:20 pm
PERU!
Haha, I saw that you put that blurb in there – I think I am 90% sure I am going in August for the two week trip! Thank you so much for your response…
I have not used maca but just learned in MNT about it, we had student research and one person did maca root. I think I have a new research interest- Thanks!
Wow, I love the factoid about how many kcal the triathelete burns during the Hawaii Ironman- seriously wowza.
Comment by bhealthier — March 8, 2010 @ 6:31 pm
Thanks for such great information! I’ve been seeing maca everywhere but had no idea what it was! I’ve heard it tastes chocolate-y.. is that true? If so, count me in! LOL
Comment by April — March 8, 2010 @ 6:31 pm
Thanks for the great information! I’ve been wondering about the science behind Maca.
Just came across your blog – I love it! Can’t wait to read more 🙂
Comment by Allison (Eat Clean Live Green) — March 9, 2010 @ 10:41 am
Excellent report! And we really look forward to hearing your personal results with maca (we’ve linked to your post on the Navitas Naturals facebook fan page for people to comment: http://www.facebook.com/pages/Novato…/Navitas-Naturals/12574308988).
We’ve also got a growing selection of delicious recipes that include maca as an ingredient — as it’s more than just a supplement, but rather a nutrient-rich food! Stop by and check them out and try maca in a whole new way! 🙂 http://www.navitasnaturals.com/recipes/maca-recipes.html
Comment by Navitas Naturals — March 9, 2010 @ 2:04 pm
Hi, great info on Maca. Maca has been my favorite friend for few years now. I had problems with my hormones and low libido. But NOT ANYMORE!!! Just to make sure my hormones will be ok, I keep taking maca every day with orange juice or soymilk.
Comment by Daisy — March 10, 2010 @ 1:56 am
Daisy, Hi thanks for stopping by! I just have a few questions: how much do you take now and how much did you take when you first started? Did you notice any issues with nausea when first starting it? How long before you first noticed measurable results? Thanks! 🙂
Comment by Kristen :) — March 10, 2010 @ 8:14 am
@Kristen 🙂, Hi Kristen, at first I was taking only one tea spoon of Maca mixed with soymilk or orange juice. I wanted to see how well I can tolerate maca, so I was rather cautious. I also stop using other supplement. I was taking maca every day. In two weeks I had more energy, my mood changed (no more feeling down) and my libido improved. That was a nice surprise for me 🙂
Now I take one to two table spoons of maca a day. In the morning I would usually make anenergy drink adding one full table spoon of maca. Later in the afternoon I like to take maca with a glass of orange juice.
Some people who do not tolerate starch should be cautious when taking maca and take gelatinized maca instead. Also, one needs to know if maca has some additives which can really cause some nausa to some people.
Greetings, I hope this help.
Comment by Daisy — March 10, 2010 @ 9:04 am
I’ve recently “discovered” maca and really like the taste in smoothies! I haven’t noticed any effects to far either, but I do feel clean and healthy when I eat it 🙂 Thanks for all the info in this post on it!
Comment by Lara (Thinspired) — March 11, 2010 @ 2:50 pm
Thanks for all this great info! I’ve been interested in trying out maca for a while now but haven’t got around to buying it yet. Can you only buy it online?
Comment by Heather @ Get Healthy With Heather — March 12, 2010 @ 12:24 pm
Heather, I’m pretty sure you can check it out at certain stores like Whole Foods. I’m not sure if it’s worth the price tag for me, although I haven’t been consistent with it because I think it was the culprit for upsetting my tummy.
Comment by Kristen :) — March 12, 2010 @ 1:56 pm
I am so interestead in trying maca. I have seen it all over the blog world lately!
Comment by Michal — March 14, 2010 @ 6:31 pm
I followed a link on Lori’s Fake Food Free site to read more about maca. Thanks for a very informative post. I bought a pouch of maca last week but have not tried it yet. (Was thinking a smoothie or baking it into something.)
Aloha,
Deb
Comment by DebinHawaii — March 15, 2010 @ 12:52 am
Now i’m going to have to start slipping Maca powder in my Man’s breakfast..
Comment by Brittany — March 15, 2010 @ 1:14 pm
Taking maca powder over a year ago. This product really AMAZED me. I heard a lot of good benefits that Maca can do especially in our skin. My skin was clear and glowing.
Another great thing that I didn’t expect that my energy boost up. I just felt so clear-headed and stable and motivated. I get a lot done when I’m taking maca. It has a very strong taste like vanilla malt but it really taste better when I mix it into my chocolate smoothie every morning.
I would refer to you Hidalgo Foods
Comment by kielannais — April 14, 2010 @ 4:04 pm