If you look into the history of Maca root, you will find that this internet-proclaimed “superfood” was first domesticated around 2000 years ago in present-day Peru. After seeing the incredible effect that Maca had on livestock (in terms of fertility and energy levels), the indigenous people started using it for themselves. The Peruvian people were definitely on to something. Fast forward to today, and maca root continues to be known for its powerful, positive effects on women's health and hormones. In this article, we will dive into the history and research, getting to the root of maca.
What is Maca root?
Maca is typically referred to as Peruvian ginseng (although it's not true ginseng) as it almost entirely grows in the Andes in central Peru. It is an adaptogenic plant, meaning it helps the body manage various external and internal stressors. Maca is rich in minerals such as calcium, potassium, iron, magnesium, phosphorus, and zinc, sterols, fatty acids, fiber, and carbohydrates (after all, it is a plant belonging to the brassica family and similar to mustard, cabbage, and water cress).
Maca is generally consumed in powder form, capsules, or as a liquid. The flavor is sometimes described as a nutty sweet vanilla. A good quality maca should have a heavy and pungent aroma and flavor. Several anecdotes and evidence-based studies affirm its numerous benefits, especially related to correcting hormone imbalances, that may make it worth taking. Maca powder can be enjoyed mixed in a latte, smoothie, or bowl of oatmeal.
Maca's effect on hormonal imbalances
Beginning with puberty, through menstruation and into peri menopause, menopause and postmenopause (with some women also choosing pregnancy, childbirth, and breast-feeding), women's bodies experience a natural cycle of hormone imbalance throughout their lifetime.
The hormonal changes that occur in these various life stages are normal. While hormonal shifts occur naturally, there are other external factors that may cause hormonal imbalances, which may not be “normal”. These external factors are known as endocrine disruptors, or chemicals that disrupt the body’s hormones. Some are referred to as “environmental estrogens.”
Studies suggest that endocrine disruptors cause adverse effects in animals, however there are limited studies conducted on human health as humans are typically exposed to multiple endocrine disruptors at once, making it difficult to assess. The general consensus among endocrine experts is to limit exposure to known endocrine disruptors.
The Endocrine Society states that there are almost 85,000 synthetic chemicals globally, and over 1,000 of these may act as endocrine disruptors due to their specific characteristics. Examples of endocrine disruptors include DDT from pesticides, DES from pharmaceutical drugs, and, perhaps the most familiar, BPA found in certain plastics. BPA can mimic the body’s hormones and interfere with the natural hormonal rhythm of the body, including the production, action, function, and elimination of hormones. These changes in hormonal patterns can affect both men and women.
Getting to the Root of Maca
Contrary to consumer belief, maca is not an estrogen and does not contain any phyto-hormones. It is believed that the plant sterols in maca helps the function of the hypothalamus and pituitary glands which in turn balances the adrenal, thyroid, pancreas, ovarian, and testicular glands, resulting in overall endocrine system improvements. This means it's possible that maca root may be able to help balance and regulate our hormones when we are overly exposed to environmental estrogens, as well as in essential periods in our lifecycle, such as the menopause and postmenopausal stages.
Beyond Menopause
Menopause is the point when a woman no longer menstruates, while postmenopause is considered the time after a woman no longer menstruates for 12 consecutive months. Some effects of menopause may include hot flashes, night sweats, hair dryness, changes in mood, and more, depending on the individual’s personal experience. There have been a number of studies looking at the relationship between maca and menopause and post-menopause, and some experts even consider it the ultimate natural hormone replacement therapy. A study in postmenopausal women found reduced symptoms of hot flashes and night sweats, balanced hormone levels, and reduced dependence on hormone replacement therapy. Another study conducted on 29 postmenopausal Chinese women found that the supplementation of 3.3 grams of maca a day for 12 weeks found improvements in diastolic blood pressure and depression. It is believed that the rich flavonoid content in maca is the reason for improved mood. Researchers of this study conclude that the best dosing of maca power is between 1–2 grams a day. It is noted that it is best to start on a low dosage and then increase the dosage if symptoms are not improving.
Should You Give Maca a Try?
Maca root has a long history of use, and modern research continues to uncover its potential benefits, particularly for hormone balance and women's health. While it is not a direct source of estrogen or phyto-hormones, its ability to support the endocrine system may make it a valuable tool for those experiencing hormonal shifts, whether due to natural life stages or exposure to endocrine disruptors. Maca may offer support in managing symptoms like hot flashes, mood changes, and energy fluctuations during menopause. Although more research is needed to fully understand its mechanisms, the existing evidence suggests that maca could be a natural and effective way to promote hormonal well-being. If you're considering adding maca to your routine, starting with a low dose and adjusting as needed may be the best approach.
Have any experiences or questions about maca? Share them below!
Hi! My name is Lina Abuhamdieh and I am a student at Georgia State University in the Coordinated Program for Dietetics. I have loved every minute of this program, and have especially enjoyed discovering new avenues in which I can work in once I graduate. My hope is to be a private practice dietitian and be able to provide clients with all things nutrition and fitness! I have also found a new passion in writing nutrition blogs, so I hope you enjoy!
References: