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Alongside its nutritional values, maca contains unique bioactive compounds. Researchers have isolated antioxidant polyphenols, glucosinolates (like those found in broccoli and cabbage), and especially unique substances called macamides and macaenes. These are alkaloids and amides found almost exclusively in maca, believed to be responsible for many reported beneficial effects. Thanks to this rich phytocomplex, Peruvian maca possesses adaptogenic properties: this means it helps the body adapt to stress by improving physical and mental responses. Unlike stimulants like caffeine or black tea, adaptogens like maca support energy without causing agitation or sudden spikes, contributing to consistent vitality throughout the day.
Maca is a small powerhouse of essential nutrients and active molecules. Its nutritional and antioxidant properties make it an interesting product for those seeking natural remedies and plant-based supplements. But what concrete benefits can it offer? In the next paragraph, we will analyze the main effects attributed to Peruvian maca, comparing traditional wisdom with available scientific evidence.
Since ancient times, maca has been attributed with benefits on various aspects of well-being. In Andean folk medicine, it is considered a revitalizing tonic, useful for increasing physical endurance, stimulating libido, and improving fertility in both men and women (we have already discussed natural male aphrodisiacs in an article). In recent years, scientific research has also begun to study these effects: some preliminary studies confirm part of the traditional properties, although further research is needed for definitive confirmations.
Let's analyze the main benefits of maca.
One of the reasons maca is taken as a supplement is its potential effect on energy levels and reducing fatigue. Thanks to its content of carbohydrates, proteins, and micronutrients, maca provides natural fuel for the body. Experimental studies on animals indicate that maca indeed possesses anti-fatigue properties: for example, maca extracts have been found to improve endurance and performance under physical stress conditions. Many athletes and active individuals report increased vitality and better recovery from fatigue after a few weeks of maca supplementation. This adaptogenic action can help the body better withstand daily stress (both physical and mental) without the energy peaks and crashes typical of stimulants.
It should be noted that clinical data on humans in this area are still limited. However, due to its restorative properties (B vitamins, amino acids, iron), maca is often recommended during periods of fatigue or convalescence. Those who have tried it describe a sustained energy effect and greater mental concentration. Despite the lack of extensive scientific evidence, traditional use agrees: maca is the natural ally for regaining energy in a balanced way, without nervousness. In any case, the energizing effect is subjective and does not replace healthy habits like a balanced diet and adequate rest.
Peruvian maca is perhaps most famous for its connection to the sexual and reproductive sphere, particularly in men. In Peru, it is said to increase virility and is considered a powerful natural aphrodisiac. How much of this is true? Some scientific research has investigated the effects of maca on male fertility, libido, and potential sexual hormones:
It is important to emphasize that, while showing positive signs, maca does not act as a drug. For example, it does not increase testosterone levels in healthy men, and its benefits on sexual function may only manifest after several weeks of consistent use. Therefore, maca can benefit male sexual vitality and fertility (more numerous and mobile sperm), partially confirming its traditional reputation, but the scientific evidence, although promising, remains limited and requires further investigation.
The female audience also shows interest in maca, particularly for addressing some disorders related to hormonal imbalances. In South America, maca is traditionally used to alleviate menopausal symptoms and improve female fertility (discover all the herbs and teas for menopause). Let's see what the studies say:
In general, for women, Peruvian maca represents a versatile natural supplement. It can provide an extra boost in terms of energy and mood, help counteract minor discomforts related to hormonal imbalances, and support the body during delicate phases like menopause. Note: it should not be considered a miraculous remedy for serious gynecological problems—in such cases, medical consultation is essential.
In addition to the areas already mentioned, research (especially in vitro or on animal models) is exploring further possible benefits of Peruvian maca:
Peruvian maca thus offers a range of potential benefits on energy, sexual sphere, mood balance, and more, partially supported by initial studies. However, it is essential to maintain a realistic approach: to date, scientific evidence, while encouraging in some areas, does not fully support all the miraculous properties advertised. Maca is not a drug nor a panacea: it should be seen as a dietary supplement that, when included in a healthy lifestyle, can contribute to overall well-being. More research is needed to better understand its effects on humans, but its long history of traditional use suggests that, if taken correctly, it can be a valuable natural aid.
After exploring its properties and benefits, let's see how Peruvian maca is consumed in daily practice. Maca is mainly available in two forms:
There is also liquid maca extract (tincture), less common, to be taken in drops diluted in water. Regardless of the form chosen, it is important to respect the recommended dosages.
Are you looking for a way to give a natural boost to your day? Try adding an ingredient with a long Andean tradition to your diet. At Terzaluna, you can find Maca Powder, perfect for adding to smoothies, muesli, or yogurt.
Typical doses range from 1.5 to 3 grams per day of dried root. Practically, 1.5-3 g corresponds to about 1-2 level teaspoons of powder per day. It's better to start with the minimum dose (e.g., half a teaspoon, ~1 g) and gradually increase if well tolerated. Many capsule supplements provide 2-3 g of maca per day divided into multiple capsules.
It is often recommended to take maca in the morning or during the day, avoiding evening hours to prevent mild insomnia in those sensitive to its energizing effect. Maca can be taken continuously for several cycles: for example, 6-8 weeks of daily supplementation followed by a break of a few weeks. This is to avoid habituation and maintain effectiveness over time (although there is no definite proof that cycling is necessary, it is an empirical precaution followed by many).
Also important is the quality of the supplement: choose organic maca from the original Andean regions, naturally dried. There are gelatinized maca products, which are powders that have undergone a heating and pressurization process to remove starches: this makes them more digestible and concentrated, useful for those with digestive difficulties with raw maca.
In cooking, maca pairs well with ingredients like cocoa, carob, vanilla, banana, and almond milk. A simple recipe is to add a teaspoon of maca to a banana and cocoa smoothie to create a natural "energy smoothie." Alternatively, mix the powder into morning muesli or in the batter for pancakes and whole-grain cookies. Light heat does not significantly destroy its nutritional properties (in Peru, maca is traditionally always consumed cooked or toasted). So feel free to be creative, remembering that the taste is distinctive but easily masked with other sweet flavors.
Peruvian maca is easy to incorporate into the daily diet. Whether taken as a capsule supplement or as a powdered superfood, it can become a healthy morning habit for a natural boost. As with any functional food, the key is consistency: benefits such as increased energy or hormonal well-being are noticeable after a few weeks of regular use.
Peruvian maca is generally considered a safe and well-tolerated supplement, especially at dietary doses. It has been consumed for centuries as a daily food in the Andes, which attests to its good safety profile. However, in certain cases or with high dosages, contraindications and side effects may occur:
Mild side effects: At the start of intake or with excessively high doses, some people report minor transient disturbances. The most common are gastrointestinal: bloating, gas, abdominal cramps, or mild nausea. Other reported effects include headaches and insomnia (especially if maca is taken in the evening, due to its energizing action). In rare cases, acne reactions or increased sweating have appeared, possibly related to its effect on metabolism. Often these symptoms resolve by reducing the dosage or pausing intake for a few days. Every body is different: some take maca without any adverse effects, while more sensitive individuals need to introduce it gradually. Advice: always start with small doses and increase slowly, listening to your body's reactions.
Although natural, maca is not suitable for everyone. Experts particularly advise against the use of maca in the following cases:
In all doubtful cases, consulting a qualified doctor or herbalist before starting maca supplementation is a good practice. This is crucial if you are already taking medications (e.g., for the thyroid or hormonal therapies) to avoid interactions.
An important final point regarding contraindications concerns excessive use. As with any supplement, do not exceed the recommended doses. Taking excessive amounts of maca does not amplify the benefits but rather increases the risk of side effects (headaches, tachycardia, digestive disorders). Adhering to the manufacturer's instructions or your trusted advisor ensures safe use.
If you are curious to try Peruvian maca, it is important to purchase a quality product. There are many brands of maca-based supplements on the market – loose powder, capsules, extracts – but not all offer the same guarantee in terms of purity and origin. Terzaluna offers you maca powder from Peru, available for purchase online in just a few clicks and delivered directly to your home.
The Terzaluna maca powder comes from the Peruvian Andes, cultivated using traditional and environmentally friendly methods. You can use Terzaluna maca in your smoothies, juices, or favorite recipes, knowing you are adding an ingredient with an authentic flavor, a product of the Andean terroir.
Discover it and treasure it, with awareness and pleasure.
