Maca powder: its benefits

Have you heard of maca? This plant from the Peruvian Andes is renowned for its toning, aphrodisiac, antioxidant, immunostimulant, vitalising, anti-stress and digestive properties? Maca has been used for centuries for its nutritional and medicinal qualities, and is renowned for its adaptogenic properties, which boost the body's ability to cope with internal and environmental stress.

Discover this fascinating plant, its benefits and how to consume it to benefit from all its precious nutrients.

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What is maca?

Maca (Lepidium meyenii) is a plant native to the high plateaus of the Peruvian Andes, where it grows at an altitude of over 4,000 meters. Resistant to extreme conditions, this root has been used for centuries for its nutritional and revitalizing qualities. Often compared to ginseng, it is known for its adaptogenic properties, i.e., its ability to support the body in coping with stress.

The part consumed is the tuber, which is dried and then ground into powder. Rich in carbohydrates, fiber, minerals, and active compounds, maca is now widely acclaimed as a superfood. Its slightly sweet and malty flavor makes it an easy ingredient to incorporate into your daily diet.

What are the different types of maca?

Peruvian maca comes in several varieties, distinguished by their colours and benefits: black, yellow and red. Although their composition is relatively similar, each plant has its own specific characteristics.

  • Yellow maca: this is the variety most widely consumed around the world, accounting for 70% of global cultivation. It is used to improve fertility and during the menopause (to relieve mood swings or cramps), improves general mood and has positive effects on libido.

  • Red maca: this is the least common variety. It contains the highest concentration of antioxidants and helps combat the free radicals responsible for various diseases. It also has an effect on stress, mood swings and the most common symptoms of depression. Like the other varieties, it plays an active role in mood regulation.

  • Black maca: this variety is known for its particularly tangy taste. Its main effects are on mood, menopause and hormone regulation. It is highly effective against memory problems and chronic fatigue. It is often used in cases of depression, mood swings, insomnia or destabilisation of the immune system.

What are the benefits of maca powder?

Maca powder is known for several benefits, mainly related to its tonic and revitalizing properties:

  • Adaptogenic effect: Maca helps the body to better adapt to stress and maintain its overall balance.

  • Toning action: it restores energy in cases of temporary fatigue or low energy levels. 

  • Performance support: it promotes concentration, endurance, and physical and intellectual abilities. 

  • Improved endurance : Maca is particularly useful for optimizing performance in athletes. 

  • Digestive comfort: its high fiber content helps regulate transit and support good digestion.

  • Stimulation of libido: it supports sexual desire and reproductive function in both men and women.

These traditional benefits make Maca a popular superfood for boosting energy, stamina, and overall well-being.

Maca powder superfood

An adaptogen known for its fortifying effects, Peruvian maca, also known as Peruvian ginseng, is traditionally used in South America for its beneficial nutritional qualities and energising properties.

Discover organic Maca

Maca: what is it made of?

The Maca contains many nutrients, including

  • carbohydrates

  • dietary fibre

  • plant proteins

  • lipids

  • vitamins (C, B1, B2, B3, B6, B9 and E)

  • minerals and trace elements (Ccalcium, magnesium, potassium, phosphorus, zinc, copper)

  • antioxidants (flavonoids, tannins, alkaloids, glucosinolates, anthocyanins)

  • plant sterols

What does science have to say about maca?

Nutritive, aphrodisiac, anti-stress, a hormone regulator for post-menopause support: so many benefits that have not yet been scientifically proven.

In 2004, the Anses (Agence nationale de sécurité sanitaire de l'alimentation, de l'environnement et du travail) conducted tests on rats and humans to measure the effects of consuming maca extracts at a dose of 1.5 to 3 grams (similar to the recommended dose). In humans, a beneficial effect on spermatogenesis (sperm formation) and an increase in sexual desire and performance were observed. However, no hormonal changes were measured. In animals, however, researchers measured an increase in progesterone and testosterone. In conclusion, the health agency states that "the hormonal effects highlighted in the animal studies should be taken into consideration, as they suggest a potential risk in humans. Studies in humans are insufficient to conclude that this product is harmless in terms of hormonal balance".

Today, the French National Agency for Food, Environmental and Occupational Health Safety (ANSES) does not officially recommend the consumption of maca.

In fact, according to this agency, the safety of maca powder has not been demonstrated. This means that the danger of using maca has not been demonstrated, but that there is a potential risk. It does appear that the use of maca powder has been linked to cases of high blood pressure, particularly in people with metabolic syndrome.

Please note: These results are presented for informational purposes only and do not constitute recognized health claims. To date, ANSES (formerly AFSSA) does not officially recommend the consumption of maca. Although its safety has not been formally questioned, side effects such as high blood pressure have been reported in some people, particularly those with metabolic syndrome. The health agency stresses the need for caution in the absence of sufficient data in humans.

How should maca be taken?

How long does it take for maca to take effect?

The time it takes for maca to take effect varies from person to person, depending on their needs.

In general, maca takes about a month to take effect. Its action is gradual and its beneficial effects are felt gradually.

Our natural maca-based recipes

Chia pudding

Ingredients with balance

For 150 g of chia pudding mix

Superfood Organic chia seeds

Superfood Organic chia seeds

4 tablespoons

Small oat flakes

Small oat flakes

100 g

Coconut flour

Coconut flour

4 heaped tablespoons

Organic Maca Powder

Organic Maca Powder

2 teaspoons

Organic Lucuma Powder

Organic Lucuma Powder

4 teaspoons

Milk of your choice (oat, almond, other, etc.)

Milk of your choice (oat, almond, other, etc.)

50 ml

Preparation

1

Grind chia seeds in a spice grinder.

2

Blend the oats in a food processor to grind them coarsely, then add the ground chia seeds and coconut flour. Mix well.

3

Then add the organic Peruvian Maca powder and the organic Lucuma powder. Mix well.

4

This powder mixture will be the "base" of your pudding. You can store it in an airtight container in the refrigerator for about 2 months.

Organic Maca Powder

Organic Maca Powder

Your taste buds will thank you!

Quick & easy recipe for an energizing smoothie with organic Peruvian maca powder!

Before considering a course of Maca, it is essential to ensure that the basics of a healthy lifestyle are in place: a balanced diet, restful sleep, stress management, and appropriate physical activity. It is only as a complement to a healthy lifestyle that the benefits of Maca can be fully realized, providing occasional support during periods of fatigue, low energy, or temporary imbalance. Gradual consumption, in appropriate doses, allows its effects to be better observed. If in doubt, seek advice from a healthcare professional.

Find out more

What are the specific benefits of maca for men and women?

Traditionally used for its vitality-boosting properties, maca is recognized for its beneficial effects in both men and women. It supports sexual function, helps improve desire, and contributes to overall balance. In women, it is often appreciated for its support during menopause or periods of low energy. In men, it is used to maintain vigor and reproductive function. Its adaptogenic action also helps to better cope with stress, fatigue, and hormonal changes.

No, maca is not a stimulant like caffeine. It does not cause an immediate energy spike or feelings of nervousness or tension. Unlike traditional stimulants, maca acts gradually thanks to its adaptogenic properties: it helps the body to better adapt to stress and regain a lasting balance. Maca offers benefits for vitality and physical and mental endurance, without causing a sudden crash or dependency. It provides gentle but profound support, particularly useful in cases of temporary fatigue or low energy.

What are the muscle-building benefits of maca?

Maca is renowned for its many benefits, particularly in the field of bodybuilding. Thanks to its protein and essential amino acid content, it helps rebuild muscles after exercise. Also, its richness in vitamins and minerals such as iron and calcium helps prevent deficiencies and support physical performance. Maca is also a natural source of energy, ideal for improving endurance and reducing fatigue during intense training sessions. As an adaptogenic plant, it promotes better stress management, which can be beneficial for optimising recovery and avoiding injury. Including maca in your diet can therefore be an asset if you do sport and you're looking to improve your performance and keep your muscles in good health.

Focus on our Naturopathic editor, Stéphanie Catrysse

Stéphanie Catrysse - Naturopath (FENA-certified), well-being massage and lymphatic drainage practitioner and personal development consultant.

Passionate about alternative medicine, she takes a holistic approach to health.