Red Maca Root Extract
Also known as: Maca, Peruvian ginseng, Andean ginseng, Red Maca, Lepidium meyenii
Overview
Maca (*Lepidium meyenii*) is a biennial herbaceous plant native to the Andes Mountains of Peru. It has been traditionally used for centuries to enhance fertility, energy, and overall vitality. Maca is now cultivated worldwide and is available in various forms, including powders, capsules, and extracts. The active compounds in maca include macamides, macaenes, glucosinolates, and other phytochemicals. These compounds vary depending on the ecotype (e.g., red, yellow, black maca), growth conditions, and post-harvest processing methods. Red maca, in particular, has shown promising results in managing menopausal symptoms and improving mood. While research on maca is growing, more extensive and well-designed human studies are needed to fully understand its clinical applications and optimize its use.
Benefits
Red maca has demonstrated several potential health benefits, particularly for menopausal women and aging males. Studies have shown significant reductions in menopausal symptoms, such as hot flushes, night sweats, and mood disturbances (p < 0.001). Improvements in sexual desire and erectile function have also been observed in men using 5g of red maca daily (p < 0.05). Furthermore, red maca has been associated with improved mood and energy levels, with some studies showing significant improvements in mood and energy scores after 12 weeks of supplementation (p < 0.05). Maca also exhibits antioxidant properties, enhancing levels of glutathione peroxidase and superoxide dismutase. Some research suggests potential benefits in metabolic regulation, including reducing glucose levels and systolic blood pressure (p < 0.05).
How it works
Maca's mechanism of action is attributed to its bioactive compounds, such as macamides and glucosinolates, which interact with various biological pathways. These pathways include neuroprotection, anti-inflammatory responses, immunoregulation, and antioxidant effects. Maca influences hormonal balance, particularly in reducing symptoms related to hormonal changes, and has effects on the cardiovascular, metabolic, and nervous systems. While the exact molecular targets are not fully elucidated, maca appears to modulate antioxidant enzymes and potentially influence hormonal regulation. The absorption and bioavailability of maca compounds can vary based on the form of the supplement (e.g., gelatinized vs. fermented) and individual metabolic factors.
Side effects
Maca is generally considered safe for most individuals, with a low incidence of adverse effects. Common side effects are rare. Uncommon side effects reported in some studies include reductions in hemoglobin and glucose levels, although these are not consistently observed across all studies. Rare side effects have not been documented. Due to limited information on drug interactions, caution is advised for individuals with pre-existing medical conditions or those taking medications. Maca is not recommended for pregnant or nursing women due to insufficient safety data. Individuals with hormone-sensitive conditions should consult a healthcare professional before using maca supplements.
Dosage
The minimum effective dose of maca is not well established, but studies have used doses ranging from 300 mg to 3000 mg per day. Common dosages used in studies range from 2g to 5g per day. There is no established maximum safe dose, but doses up to 5g per day have been used in studies without significant adverse effects. The timing of supplementation does not appear to be critical, but it is often taken before meals. Gelatinized and fermented forms have been studied, with some evidence suggesting that red maca may have superior effects on mood and energy. The form of the supplement (e.g., gelatinized vs. fermented) can affect absorption and bioavailability.
FAQs
Is maca safe to use?
Maca is generally safe, but pregnant or nursing women and individuals with medical conditions should consult a healthcare professional before use.
When is the best time to take maca?
Maca can be taken at any time, but it is often recommended to take it before meals for better absorption.
How long does it take to see results from maca supplementation?
Improvements in menopausal symptoms, sexual health, mood, and energy levels can be expected within 8-12 weeks of supplementation.
Does maca increase testosterone levels?
Maca does not increase testosterone levels directly; instead, it may improve hormonal balance and related symptoms.
Research Sources
- https://www.mdpi.com/2072-6643/16/4/530 – This review explores the impact of maca on cellular oxidative stress, revealing significant antioxidant effects. The analysis highlights a notable increase in glutathione peroxidase levels and moderate effects on superoxide dismutase and malondialdehyde, suggesting maca's potential in mitigating oxidative damage.
- https://pubmed.ncbi.nlm.nih.gov/38440178/ – This study investigated the effects of maca on aging males, demonstrating significant improvements in Aging Males’ Symptoms (AMS), erectile function, and prostate symptoms. The findings suggest maca's potential in alleviating symptoms associated with aging and improving overall quality of life in men.
- https://www.mdpi.com/2076-3921/13/9/1046 – This research explores the diverse applications of maca in sports, health, and reproduction, highlighting its potential benefits in these areas. The review emphasizes the need for further research to fully understand maca's mechanisms and clinical applications.
- https://www.healthline.com/nutrition/benefits-of-maca-root – This article provides an overview of the potential health benefits of maca root, including its effects on energy, mood, and sexual health. It highlights the traditional uses of maca and summarizes the current scientific evidence supporting its various applications.
- https://onlinelibrary.wiley.com/doi/10.1111/and.13755 – This study examined the effects of red maca on men with mild erectile dysfunction, revealing significant improvements in sexual desire and erectile function compared to placebo. The findings suggest that red maca may be a beneficial supplement for improving sexual health in men.
Supplements Containing Red Maca Root Extract
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