Nicknamed Peruvian ginseng, maca powder comes from an ancient plant used in Peruvian food and traditional medicine for millennia. But do you really know the benefits of this superfood and how to incorporate it into your diet?
What is Maca Powder?
Scientifically named Lepidium Meyenii, meaning “small shell,” maca is a natural treasure from the Brassicaceae family that grows only in the Peruvian Andes at over 3,500 meters altitude. In this harsh environment, Andean populations have traditionally and organically cultivated Peruvian maca for over 1600 years BC (pre-Columbian era).
Renowned for its therapeutic and aphrodisiac properties, this tuberous plant, whose bulb resembles an onion or radish, has been used for millennia as both food and medicine by Peruvians. The tuber is eaten fresh (mainly in the Andes) or as powder. The powder is naturally sun-dried before grinding to preserve it better. Today, organic maca is mostly consumed as dietary supplements, in powder or capsule form.
Since the early 20th century, after numerous studies and clinical trials, Westerners and Japanese have introduced maca powder into their diets to benefit from its effects on body and mind. Rich in nutrients, it offers many health benefits and is part of the prestigious family of organic superfoods.
What Are the Benefits of Maca Powder?
Maca powder is a superfood with an impressive nutritional profile. It contains over fifteen minerals and trace elements such as calcium, potassium, phosphorus, iron, zinc, and selenium thanks to the mineral-rich soils of the Andes. It also contains some unsaturated fatty acids, 19 amino acids including 7 essential ones, and vitamins (B1, B2, B6, C, E, D3). It provides plant proteins and contains 20% fiber, which increases satiety and regulates digestion and transit. This complex composition gives maca many advantages.
Maca Is a Natural Antistress
Maca is recognized as an adaptogenic plant, meaning it helps the body better resist physical, emotional, and mental stress. Thanks to its rich content in essential minerals, B vitamins, and antioxidants, it supports nervous system function and helps regulate cortisol, the stress hormone. By promoting better hormonal balance and providing energy without stimulating effects, maca helps improve stress resilience, reduces fatigue related to daily tensions, and may contribute to better sleep and emotional stability.
Maca Is an Energy Booster
Like ginseng, maca is an adaptogen known for its energizing properties. It increases physical and mental vitality levels. Ideal for overcoming fatigue, maca powder helps restore energy and acts as a tonic for the whole body. It is also an energy source due to its richness in carbohydrates, which make up 75% of its composition and fuel the body.
Maca Enhances Physical and Mental Performance
Since the beginning of its use, maca has been consumed to increase strength and speed recovery after exertion. Nutritionally, maca is an energy food rich in nutrients, especially carbohydrates, the brain's main energy source. It contains high-quality proteins, making it very useful for physical exercise and muscle regeneration. Its high mineral content supports athletic recovery between intense sessions and immune stimulation. For these reasons, maca powder is popular among elite athletes.
Maca Stimulates Libido and Improves Fertility
Suspected of having aphrodisiac virtues, maca may improve female fertility, increase sexual desire, and reduce male impotence. It is thought to increase sperm production and quality in men and ovule quality in women. Two clinical studies now suggest the aphrodisiac virtues of Peruvian maca, possibly due to its arginine content, which has a stimulating sexual effect. For this reason, it can be combined with ginger, another plant known for aphrodisiac properties.
Maca Relieves Menopause Symptoms
Menopause symptoms are numerous: hot flashes, hormonal imbalance, weight gain, decreased libido, interrupted sleep… Maca powder may help reduce these symptoms by contributing to hormonal rebalancing. As an adaptogenic plant, maca powder acts on the whole body and plays an interesting role in the hormonal, immune, and nervous systems. It also provides many nutrients that may help combat hot flashes, insomnia, and irritability.
In What Forms Can Maca Be Consumed?
When buying and consuming maca, make sure it is Lepidium Meyenii. Prefer organic maca to ensure the best quality possible.
Maca can be taken in different forms: capsules, tablets, powder, and gelatin. It is also included in several food products.
- In powder form: maca powder is the purest and least processed product. Convenient and easy to use, this superfood is 100% plant-based, certified organic, gluten- and lactose-free, and you can enjoy its flavor, as maca is above all a food with interesting aromas.
- In capsules: the capsule contains extracts of maca, i.e., chemically processed maca designed to concentrate the plant's therapeutic properties. The advantage of capsules is that you don’t have to mix maca into your preparations; just swallow it with a little water.
- In tablets: maca powder mixed with binders to form tablets. This form is also easy to consume and allows both internal and external use, as a dietary supplement.
When to Take Maca?
Organic maca powder has a slightly malty taste with a sweet, caramelized note, making it a perfect complementary food for your favorite indulgent moments. Mix 2 to 3 teaspoons of maca powder into about 250 to 300 ml of your drinks such as a smoothie or your morning plant-based milk.
You can also add it to coffee, yogurts, breakfast cereals, or into soups and indulgent desserts at lunch or early afternoon. Note that it pairs perfectly with cocoa.
Recipe Ideas with Maca Powder
Here are all our maca-based recipes to diversify your enjoyment:
- Sweet Potato and Maca Soup.
- Beetroot Soup with Turmeric and Maca.
- Banana/Avocado Maca Chocolate Mousse.
- Post-Workout Recovery Smoothie.
- Maca Hot Chocolate.
Feel free to combine other superfoods with maca powder, be creative and elevate your traditional recipes (cookies, brownies, etc.) with new flavors.
How Much Maca Should You Take Daily?
Whatever form you consume maca powder in, a course lasts 2 to 3 months, to be repeated twice a year. Preferably, start a course in autumn or spring, ideally taking it in the morning or at noon to benefit from its energizing properties.
At the beginning, you can take 1 to 2 capsules per day or 1 teaspoon of powder, then gradually increase the dose without exceeding 2.5 g per day.
You can also do a short 1-2 week course in case of convalescence or sports competition, or use it sporadically in your recipes.
But you can also use it as a staple ingredient in your kitchen, just like you would use spices, cocoa, or vanilla.
Contraindications
Black maca is generally well tolerated but has some contraindications to be aware of. It is not recommended for hormonal disorders or hormone-dependent cancers, as it can influence estrogen and testosterone levels. As a precaution, avoid using it during pregnancy, breastfeeding, and in cases of thyroid disorders due to goitrogens. Finally, people sensitive to stimulants or under medication (especially hormonal or anticoagulant) should consult a healthcare professional before consuming maca.
FAQ – All You Need to Know About Maca Powder
1. What is the difference between yellow, red, and black maca? Yellow maca is the most common and versatile. Red maca is often linked to hormonal balance in women, while black maca is known to improve physical performance and male fertility.
2. Can maca be taken daily? Yes, it can be taken daily for 2 to 3 months following recommended doses.
3. Is maca a stimulant like coffee? No, it is not stimulating like caffeine but has a tonic and revitalizing effect due to its nutrient richness.
4. Does maca really improve libido? Several studies indicate positive effects on libido and fertility, particularly due to arginine content and its hormone-regulating action.
5. Does maca cause weight gain? Not directly. It can increase appetite in some people and contains carbohydrates but is mainly valued for its tonic and balancing effects. It’s not a slimming food but is not forbidden during dieting periods. Nutrition is about balance.
6. Can maca be given to children? As a precaution, it is not recommended for children without medical advice. More details are available on the product page.
7. What is the best form of maca to consume? Powder is the most natural and versatile form. Capsules are convenient for busy people or those sensitive to the taste.
8. Can you cook with maca? Yes, it can be added to smoothies, yogurts, soups, pastries, or hot drinks like hot chocolate.
9. Are there side effects of maca? Generally well tolerated, it can cause some digestive discomfort if taken in excess or slight nervousness in very sensitive individuals.
10. Where to buy quality maca? Prefer organic maca powder or supplements, ideally from Peru, such as the one offered on Kazidomi. You will also benefit from a better price.
