For thousands of years, the populations of the Peruvian and Bolivian Andes have selected foods that, due to their properties and benefits, have allowed them to better adapt to harsh living conditions at 3,000-4,500 meters above sea level. Among them, Andean maca or Peruvian maca stands out (Lepidium meyenii), known for its toning properties and benefits for hormonal health.

Maca is a tuber from the cruciferous family (like cabbages, radishes or mustard) rich in minerals (copper, iron, calcium and zinc), in B vitamins and in stimulant substances. Although at the time it almost disappeared as a crop, the rediscovery of the benefits of maca has sparked interest in its consumption and, today, it is commonly used as a nutritional supplement. It is considered a superfood.

Properties of maca, in bed and out of it

Maca is not only a very nutritious tuber, rich in minerals such as calcium and iron. It also contains substances such as macaridin, macamides and glucosinolates with intense biological activity.

These substances have made maca the subject of numerous studies related to fertility, libido or stress control, among other applications. The glucosinolates that we find in its composition are the same sulfur compounds that we find in cabbages and why so many benefits are attributed to these.

The properties of maca make this Andean tuber suitable for both men and women. Not only is it beneficial against hormonal disorders, but it can become a good ally for enjoy sex moreas it increases libido and reduces stress and fatigue.

What is maca used for?

Let’s look at its effects in more detail:

• Increases fertility. One of the most recognized properties of maca is to promote fertility. It contains substances – alkaloids called macamides – and minerals such as zinc that act on the functionality of the hormonal system, both men and womenand increase the chances of fertilization.
• Improves female problems. It is also useful for relieve menopause symptomsmenstruation disorders and polycystic ovary syndrome. However, it is not proven that maca modifies hormone levels.
• Stimulates libido. This natural aphrodisiac It is one of the few foods that has proven its ability to increase sexual desire and enjoy sex more. According to phytotherapy and integrative medicine expert Tieraona Low Dog, it also stimulates women’s libido. In the case of men, it increases the volume and quality of semen and combats erectile dysfunction.
• Reduces stress and fatigue. One of the benefits of maca is its adaptogenic power, that is, it promotes emotional and physical resistance in circumstances that cause anxiety, depression or exhaustion. A study published in Phytotherapy Research concluded that it helps restore balance after an episode of stress. Some athletes use it to increase their physical performance. On the other hand, in nutritional therapy, it is recommended for people with chronic fatigue.

How to take maca

You can easily find the maca powder or maca flourwhich is nothing more than dehydrated and ground maca. Another way to consume it is capsules of extract.

• To take maca powder: The recommended amount is 5 to 15 grams per serving (5 grams in children). You just have to cook it with water or milk to make drinks, or mix it with juices of fruits and vegetables, sauces or smoothies. With plant milk you can prepare a comforting maca latte.
• To take the extract capsules: They are taken as a supplement or in nutritional treatments. Doses vary between 3 and 6 capsules per day (each usually contains around 500 mg).

Black maca, red maca or yellow maca

Keep in mind that Andean maca can be found in different colors. The most common are yellow maca, black maca and red maca.

The properties of these different types of maca are similar, although some authors point out that red maca is especially indicated for men, because it takes care of the health of the prostate.

Maca flour, rich in minerals

In the Andean countries, within the framework of the traditional diet, maca was taken as a important source of calcium. We find up to 500 mg of this mineral in 100 grams of maca flour.

Taking a tablespoon of dehydrated maca powder (about 10 g) will be enough to obtain the 75% of the recommended daily amount of iron4% of calcium and 3% of magnesium. To ensure that you assimilate iron well, it is better to accompany maca with fruits rich in vitamin C.

Contraindications of maca as a food

Traditional consumption and studies indicate that it is a safe food, without risks or contraindications.