Black maca is a plant native to the Peruvian Andes, which has been used for centuries as a food and medicine. It is rich in nutrients such as protein, fiber, vitamins and minerals, and is considered a natural adaptogen that can help the body resist stress and improve sexual health, hormonal health, energy and physical endurance.
As many as 13 varieties of maca ranging from white to black have been described, but there are 3 main types, each with its own properties and benefits:
- Yellow Maca – Primarily known for its energizing properties and ability to improve physical endurance. It represents 65% of the annual maca harvest.
- Red Maca – Primarily valued for its antioxidant properties, its ability to improve sexual health, reduce prostate inflammation, reduce menopausal symptoms and improve fertility. It represents 25% of the annual maca harvest.
- Black Maca – It is considered the rarest and most potent variety of maca, as it contains a greater amount of nutrients and bioactive compounds. It brings together properties and benefits of yellow and red maca. It represents only about 10% of the annual harvest.
In this guide you will discover:
- Benefits and properties of maca in both men and women.
- What are the ways to consume maca (pros and cons of each one)
- What color of maca to choose
- Differences in the different types of maca
- Who should avoid consuming maca
- How to consume maca
- Real testimonials of people who consumed maca
General benefits of maca
- Increased libido
- Improved sexual function
- Reduced stress
- Improved energy and physical endurance
- Improved memory and concentration
- Improved bone health
- Improved skin health
- Improved hormone regulation
Maca and its benefits for men ♂
- Improves fertility and sperm quality
- Improved muscle growth
- Reduced erectile dysfunction
- Increased testosterone production
- Relief of inflamed prostate symptoms
- Reduces prostate size
Maca and its benefits in women ♀.
- Relief of menopausal symptoms
- Regulation of the menstrual cycle
- Relief of menstrual pain
- Improvement in mild-moderate hormonal imbalances.
- Improved mood during postpartum depression
History and origin of Black Maca
For thousands of years in Peru, the ancient Inca empire developed a strong and resilient agricultural system that thrived even in the harsh climate of the Andean highlands. One of the principles of their agricultural development was the diversification of species well adapted to local climatic conditions. In fact, the Food and Agriculture Organization of the United Nations considers the Andean region to be one of the world’s centers of food diversity.
Tubers were an essential part of the Inca diet, with more than 3,000 different types cultivated throughout their territory. One of the most cultivated and consumed tubers was maca root, which was not discovered by Westerners until the mid-19th century.
Black Maca was originally cultivated in the highlands of the Andes Mountains in Peru, mainly near the Lake Junin region, and was the subject of intense trade throughout the ancient Inca Empire, with highland indigenous peoples trading the black maca root for other lowland crops such as maize and quinoa.
Although the medicinal and nutritional properties of maca root have been well known to the people of the Andes for thousands of years, it is only recently that the inhabitants of industrialized societies have begun to discover the true benefits of this ancient plant.
Black maca was first described in 1553 by a Spanish chronicler. In the 1990s, black maca became popular worldwide as a superfood due to its many health benefits. Today, it can be found in powder or capsule form in health food stores and online on every continent.
What is black maca?
Black maca is a root that grows specifically in the Junin region of the Peruvian Andes. The scientific name of this medicinal plant is Lepidium meyenii, and it is considered a superfood because it is rich in fiber and essential fats that nourish and contribute to increased energy and physical vigor. It is a hardy plant that can grow at extreme altitudes of up to 4,500 meters. It has been used for centuries in traditional Peruvian medicine due to its medicinal and nutritional properties.
The black maca root resembles a radish and can be about the size of a potato. It is harvested by hand, dried in the sun and then ground into powder. Black maca powder can be consumed directly or mixed into foods and beverages.
Properties of black maca
- Aphrodisiac properties: It increases libido and improves sexual function in both men and women. It has been shown in studies that black maca can improve sperm quality, increase testosterone production and improve erectile function in men, and it can also improve sexual function in women by alleviating menopausal symptoms, increasing libido and improving vaginal lubrication.
- Neuroprotective properties: Protects and improves the health of the nervous system. Studies suggest that bioactive compounds present in black maca, such as alkaloids, glucosinolates and polyphenols, may have positive effects on brain function and protection against neuronal damage.
- Adaptogenic properties: It helps the body adapt to stressful situations and maintain homeostatic balance. Black maca acts on the central nervous system and pituitary gland, regulating hormone production and improving the body’s response to stress.
- Antioxidant properties: The antioxidants present in black maca help protect cells from oxidative damage caused by free radicals, which may reduce the risk of chronic diseases such as cancer, diabetes and heart disease.
- Anti-inflammatory properties: This property reduces inflammation in the body and the risk of chronic diseases associated with inflammation, such as arthritis and Alzheimer’s disease.
- Remineralizing properties: It has the ability to supply the body with a large amount of minerals essential for health. These minerals are essential for the proper functioning of different body systems, such as the nervous, cardiovascular, skeletal and muscular systems, among others. In addition, black maca has the ability to balance mineral levels in the body, helping to prevent mineral deficiency and imbalances in the body.
- Nutritional properties: Black maca is a very nutritious root, containing a variety of essential vitamins and minerals. Specifically, it is a rich source of vitamin C, vitamin B6, iron, calcium, potassium and copper. It also contains protein, fiber, healthy fats and complex carbohydrates. These nutrients help keep the body healthy and energized.
- Ergogenic properties: Improves physical performance and endurance in sports and physically demanding activities. According to studies, it has been shown that black maca can increase energy production in muscle cells, allowing for greater physical exertion and faster recovery after intense exercise. In addition, it has been found that black maca can help reduce lactic acid levels in muscles during exercise, which contributes to decreased muscle fatigue and improved physical endurance.
- Nootropic properties: Improve cognitive function, including memory, concentration and learning ability. This property is due to the effects of glycosides and alkaloids present in the root, which can help improve cerebral circulation, increase blood flow and improve the absorption of essential nutrients for the brain.
It is important to note that black maca is a food and not a medicine, so its properties may vary from person to person and it should not replace medical treatment in case of illness.
What does black maca contain?
- Essential minerals: magnesium, calcium, phosphorus, potassium, bismuth, manganese, sulfur, sodium, copper, selenium, iodine, silicon, iron, tin and zinc.
- Vitamins: C, B3, B6.
- Essential amino acids: linoleic acid, alkaloids, glucosinolates and saponins.
- Bioactive compounds: macamides, macaenes.
- Other compounds: Flavonoids
The nutritional value of black maca per 100 grams is:
| Nutrients and Compounds | Quantity per 100 g |
|---|---|
| Calories | 329 |
| Carbohydrates | 67 g |
| Proteins | 14 g |
| Fats | 2 g |
| Fiber | 8.5 g |
| Vitamin C | 285 mg |
| Vitamin B6 | 1.3 mg |
| Vitamin B3 | 43 mg |
| Niacin | 5 mg |
| Iron | 23.5 mg |
| Calcium | 250 mg |
| Copper | 5.9 mg |
| Zinc | 4.1 mg |
| Potassium | 2000 mg |
| Phosphorus | 230 mg |
| Essential Amino Acids | 8.2 g |
| Linoleic Acid | 2.7 g |
| Alkaloids | 3.5 g |
| Glucosinolates | 1.3 g |
| Saponins | 19.4 g |
What is Black Maca good for?
Black Maca provides different health benefits:
1. Increased libido in men and women
It is considered a sexual stimulant thanks to substances such as macaridin, macamides, glucosinolates and alkaloids that have stimulant, tonic and antidepressant properties.
- Study in 2002 – In a 12-week study, it was found that men who took 1.5 or 3 grams of maca per day experienced an increase in libido compared to those who took a placebo.
- Study in 2015 – In one study, maca root was shown to be a good alternative for reducing sexual dysfunction due to antidepressants in postmenopausal women.
Some studies suggest that maca is able to increase sexual desire in some people. However, research is still limited.
2. Reduction of erectile dysfunction in men
Black maca may improve erectile function by increasing blood circulation in the body, which in turn increases blood flow to the penis and improves erection.
- 2009 study – A 12-week study in men with mild erectile dysfunction showed that men who took 2.4 grams of maca root per day experienced a more significant increase in sexual well-being than those who took a placebo.
3. Reduction of menopausal symptoms in women.
The gradual decrease of estrogen in women who are in the process of menopause generates bothersome signs, such as hot flashes, vaginal dryness, mood swings and insomnia. Maca can help regulate estrogen levels in the body, which can reduce menopausal symptoms.
Black maca is rich in compounds called glucosinolates that help balance hormones in the body. This can be beneficial for people suffering from hormonal imbalances, such as premenstrual syndrome or menopause.
- Study in 2007 – A study revealed that postmenopausal women who took two tablets daily containing maca experienced a reduction in symptoms such as hot flashes and night sweats.
4. Increased male fertility
Maca consumption promotes an increase in the volume, quantity and motility of your sperm in both fertile and infertile men.
- Study in 2016 – A study found evidence that consumption of maca root can increase semen quality in both fertile and infertile men.
5. Improved mood and energy.
Maca contains flavonoids, which are believed to improve mood and reduce anxiety.
- Study in 2015 – A study conducted in China with postmenopausal women, revealed that maca was able to reduce symptoms of depression.
- Study in 2016 – A study conducted with 175 people showed that taking 3 grams of red or black maca per day for 12 weeks improved mood and their energy levels.
6. Reduction of free radicals
Free radicals are molecules characterized by having one or more of their electrons unpaired. Free radicals create damage to cells that accelerate aging.
Maca root stimulates the body’s natural antioxidants, such as glutathione and superoxide dismutase, which help fight free radicals that damage the body’s cells.
7. Improved physical and mental performance
Black maca’s ability to improve physical and mental performance is due to its unique combination of nutrients and bioactive compounds, such as alkaloids, glucosinolates, phytosterols and essential fatty acids. These compounds work together to increase energy, endurance, concentration and memory.
- A 2018 study published in the journal Nutrients found that participants who took a black maca supplement for 14 days had a significant improvement in exercise capacity and endurance compared to the control group.
8. Reduction of prostate size
From the age of 40 onwards, in almost 50% of men, a growth of the prostate known as benign prostatic hyperplasia (BPH) is observed, characterized by signs and symptoms of the lower urinary tract that affect the quality of life.
Some studies suggest a reduction in prostate size due to the reduction of intraprostatic zinc levels produced by maca consumption.
9. Improves bone health
Maca has a protective effect on organs regulated by a balance of steroid hormones, where estrogenic activity plays an important role, maca could have a significant effect on the homeostatic balance of other functions regulated by steroid hormones, such as bone metabolism.
- Study in 2010 – A study in the central Andes shows that maca consumers have lower fracture rates than those in the same area who do not consume maca.
10. Improves stress response
The methanolic extract of maca is capable of attenuating, or eliminating, variations in homeostasis produced by stress, which suggests that maca has an adaptogenic role.
Differences between the different types of maca
| Property/Characteristic | Yellow Maca | Red Maca | Black Maca |
|---|---|---|---|
| Color | Light yellow | Dark red | Black |
| Flavor | Soft and sweet | Slightly sweet | Earthy and bitter |
| Adaptogenic properties | +++ | +++ | +++ |
| Aphrodisiac properties | +++ | +++ | +++ |
| Antianemic properties | ++ | +++ | +++ |
| Antioxidant properties | +++ | ++ | ++ |
| Energizing properties | + | ++ | +++ |
| Ergogenic properties | + | ++ | +++ |
| Neuroprotective properties | + | ++ | +++ |
| Nootropic properties | + | ++ | +++ |
| Remineralizing properties | ++ | +++ | ++ |
| Glucosinolate content | Low | Medium | High |
| Macamide content | Low | Medium | High |
| Macaenes content | Low | Medium | High |
| Amino acid content | Moderate | Moderate | High |
| Mineral content | Moderate | High | High |
| Vitamin content | Moderate | Moderate | High |
It should be emphasized that no type of maca should be underestimated. The choice of the type of maca depends on the objectives of each person and his or her own biochemical individuality.
Aspects to consider when choosing a type of maca
When choosing a type of maca, a person should consider the following aspects:
- Purpose: Depending on the purpose, one could choose a variety of maca that is more suitable.
- Quality: It is important to choose a high quality maca, preferably organic, without additives or pesticides. You can opt for recognized and reliable brands.
- Form of consumption: Maca can be found in different forms of consumption, such as powder, capsules, extracts, among others. You should choose the form of consumption that is most convenient and easy to include in your daily diet.
- Tolerance: Some people may experience side effects when consuming maca, such as headaches or digestive problems. One should start with low doses and increase gradually to assess tolerance.
- Medical prescription: If you are taking medications or have a medical condition, a physician should be consulted before consuming maca to avoid interactions and possible adverse effects.
Ways to consume maca
- Raw Maca: Raw maca is the most natural form of maca root, which has been harvested and dried in the sun. This form of maca is rich in nutrients and active compounds, but it can also be difficult to digest and can have a strong, earthy taste.
- Maca powder: Maca powder is produced from raw maca, which has been dried and ground into a fine powder. This form of maca is easy to incorporate into food and drink recipes, but can have a strong flavor and may be difficult for some people to digest.
- Gelatinized Maca: Gelatinized maca is produced from raw maca, which has undergone a gelatinization process. During this process, raw maca is subjected to high temperatures and pressures to remove starches and fibers, creating a powder that is easier to digest and assimilate. Gelatinized maca has a milder, less earthy taste than maca powder, but may contain fewer nutrients and active compounds than raw maca or maca powder.
- Maca capsules: Maca capsules contain concentrated maca powder extract in an easy-to-take capsule. This form of maca is convenient for those who do not like the taste of maca powder or who have difficulty digesting maca powder or raw maca. However, the absorption of nutrients and active compounds may be less than maca powder or raw maca.
In the following table you can find a guide with the pros and cons of each form in which maca can be consumed.
| Form of consumption | Pros | Cons |
|---|---|---|
| Raw | – Contains all the nutrients and natural properties of maca. – It can be a more economical option than other forms of consumption. – It can be added to salads, smoothies, shakes, among others. | – It can have a very strong, earthy taste that not everyone likes. – May be difficult to digest and assimilate. – May contain undesirable microorganisms that can cause stomach upset. |
| Powdered | – Easy to dose and mix with other foods and beverages. – It has a higher concentration of nutrients than raw maca. – It is usually the most economical option than the other forms of consumption. | – May have an earthy or bitter taste that is not to everyone’s liking. – May contain fewer nutrients and natural properties than raw maca due to the drying and grinding process. – May contain undesirable additives or preservatives. |
| Capsules | – Easy to take and dose. No taste or odor. – Does not require preparation or mixing with other foods. – May contain other nutrients or additional ingredients to complement the effects of maca. | – Does not contain all the natural nutrients and properties of maca, as the encapsulation process may remove some of them. – May have a higher cost than other forms of maca consumption. – May contain undesirable additives or preservatives. |
| Gelatinized | – Easier to digest and assimilate than raw or powdered maca. – It has a milder flavor than raw or powdered maca. – May contain other nutrients or additional ingredients that complement the effects of maca. | – May have a higher cost than other forms of maca consumption. – May contain fewer nutrients and natural properties than raw or powdered maca due to the gelatinization process. – May contain undesirable additives or preservatives |
What color of maca to choose?
All varieties of maca share characteristics and properties, however, some stand out more in some aspects than others.
The following table presents a guide to choose the most appropriate type of maca according to the objectives sought. It is important to keep in mind that these recommendations are general and that each person may have a different response to each type of maca, so it is important to experiment and find the variety that best suits individual needs.
| Target | Black Maca | Red Maca | Yellow Maca |
|---|---|---|---|
| Energy and Vitality | ✔️ | ✔️ | ✔️ |
| Improve concentration and memory | ✔️ | ||
| Improve fertility | ✔️ | ✔️ | ✔️ |
| Regulating the hormonal system | ✔️ | ✔️ | ✔️ |
| Strengthening the immune system | ✔️ | ✔️ | ✔️ |
| Improving bone health | ✔️ | ✔️ | ✔️ |
| Improve skin | ✔️ | ||
| Anxiety and stress management | ✔️ | ✔️ | |
| Improving sports performance and increasing physical endurance | ✔️ | ||
| Antianemic properties | ✔️ | ✔️ | ✔️ |
| Neuroprotective properties | ✔️ | ||
| Nootropic properties | ✔️ | ||
| Mejorar la función prostática | ✔️ | ||
| Improving cardiovascular health | ✔️ | ✔️ | |
| Improve digestion | ✔️ | ✔️ | |
| Control blood sugar levels | ✔️ | ✔️ | |
| Reducing symptoms of premenstrual syndrome (PMS) | ✔️ | ✔️ | |
| Antioxidant properties | ✔️ | ✔️ |
The following recommendations are general and may vary depending on individual needs. It is advisable to consult a health professional before starting to take maca as a supplement.
Contraindications of maca
Maca is a widely consumed food and is considered safe in recommended amounts. However, there are situations in which its use is contraindicated and inadequate consumption may cause negative effects.
- Because it provides energy, excessive consumption can make it difficult to rest at night. It is recommended not to ingest it at night.
- Maca is rich in fiber and excessive consumption may cause abdominal bloating, flatulence and even diarrhea.
- In some people, maca can interfere with the normal functioning of the thyroid. If you suffer from thyroid problems, it is important to consult a doctor before consuming it.
- In addition, people on anticoagulants should not consume maca, as it may increase the risk of bleeding.
- It is crucial to take these precautions into account and consume maca responsibly to avoid any possible adverse side effects.
Side effects of black maca
Maca is a plant that although generally considered safe, however, it can have some possible side effects in certain people.
- Among the most common side effects of maca are sleep disturbance, anxiety, increased blood pressure and heart rate, as well as digestive problems such as diarrhea or flatulence.
- Rarely, maca may also cause allergic reactions in some people, such as skin rashes or difficulty breathing.
- In addition, it is recommended that pregnant or lactating women, as well as people suffering from thyroid disease, consult a physician before taking maca, as it may affect hormonal balance and thyroid function.
In general, it is recommended that anyone experiencing side effects from maca discontinue use and consult a physician if symptoms persist or worsen.
Is maca safe for everyone?
In general, maca is considered a SAFE food or supplement for everyone, if no more than 3 to 4 grams (less than a teaspoon) a day is taken for up to 4 months.
More studies and tests are still needed to determine whether maca can actually cause harm to pregnant or lactating women, children, or people with liver or kidney disease, and at what doses.
Which people are not recommended to consume maca?
All people can consume maca, however, there are certain groups of people who are not recommended to consume maca without first consulting a doctor. Some of these groups are:
- Pregnant or lactating women: Although no serious side effects have been reported in this group of women, it is recommended that they consult a doctor before consuming maca, as it may affect hormonal balance.
- People with thyroid disease: Maca may affect thyroid function, so it is recommended that people suffering from hypothyroidism or hyperthyroidism consult a doctor before consuming it.
- People taking medications: Maca may interact with certain medications, such as anticoagulants and hypoglycemic agents, so it is important that people taking these medications consult a doctor before consuming maca.
- People with kidney failure: Maca contains compounds such as potassium and calcium, which can increase the workload on the kidneys. Therefore, if you have kidney failure, caution should be exercised when consuming maca and it is important to talk to a doctor before including it in your diet.
- Children: Although no serious side effects have been reported in children consuming maca, it is recommended that its consumption be avoided in young children.
In general, maca is safe for everyone to use. However, it is important for anyone considering taking maca to consult a physician first, especially if they have any medical conditions or are taking any medications.
How to take maca
- Form of consumption: It can be taken in capsules or as a powder dissolved in water or juice. It can be added in shakes, smoothies, yogurts, desserts, salads or even soups.
- Time of Consumption: You can take maca at any time of the day, but it is recommended to take it in the morning or at noon to avoid interfering with sleep due to its stimulant effect in some people.
- Dosage: It is important to follow the manufacturer’s recommended dosage instructions and consult with a health care professional before starting maca supplements to make sure they are safe and appropriate for your particular case.
To improve fertility
It is recommended to take 1 to 3 grams of maca per day in capsule or powder form for at least three months for best results.
For sports or physical development
It is recommended to take 3 to 5 grams of maca per day in capsule or powder form before training to increase energy, strength and endurance. Maca can also help reduce muscle soreness after training.
For hormone regulation
It is recommended to take 1 to 3 grams of maca per day in capsule or powder form for at least six weeks to notice an improvement in hormone levels, such as estrogen, testosterone and progesterone.
For sexual enhancement or libido
It is recommended to take 1.5 to 3 grams of maca per day in capsule or powder form for at least eight weeks.
To improve erection
It is recommended to take 1.5 to 3 grams of maca per day in capsule or powder form for at least eight weeks to improve erectile dysfunction.
For menopause
It is recommended to take 1 to 3 grams of maca per day in capsule or powder form for at least six weeks to reduce erectile dysfunction.
Comments and testimonials from people who have used maca
WebMD is the number 1 health news and information site in the United States.
Within this website, maca has a rating of 4 stars out of 5 based on a total of 99 people who have used this supplement.
In the following images we share 6 testimonials about maca. If you want to read more testimonials we share with you the link that will take you out of this site to continue reading more testimonials.
Testimonial 1.
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Testimonial 5.
Testimonial 6.
Helpful tips before you buy:
- Consult a doctor or health care professional: If you have any pre-existing health concerns or conditions, consult a doctor or health care professional before taking maca to make sure it is safe for you.
- Buy in small amounts at first: If you have never taken maca before, it is recommended that you start with small amounts and gradually increase to avoid any adverse reactions.
- Choose the type of maca you need: Maca can be found in different types, so it is important to choose the type that best suits your needs and goals.
- Look for a reliable source: Make sure you buy maca from a reliable and quality source. Do your research and read reviews before you buy to make sure you are buying from a reliable company or brand.
Where to buy black maca
You can buy maca at health food stores, herbalists, organic specialty stores or online through online stores such as Amazon. Be sure to look for a reliable and quality source to make sure you are getting a genuine product.
For example, the following product is called “Blackmaca Premium”. And it is a black maca to which other natural ingredient extracts such as ginger root, thistles, and nettle root have been added. It is a black maca specially formulated for prostate de-inflammation and restoration of sexual function.
Benefits:
- Helps to deflate the prostate.
- Helps to relieve and reduce painful urination
- Helps normalize urination
- Helps restore sexual function
- Helps reduce the risk of developing cancerous prostate tumors
Characteristics:
- Premium 100% organic Maca
- With additional organic extracts for prostatitis
- No credit card is needed to buy it (you order it online through a form and it is delivered to your home. You pay when you have the product in your hands)
- Home delivery and cash on delivery in: Mexico, Peru, Spain, Italy, Czech Republic, Romania, Hungary and Bulgaria.
If you want to know more about this product and the steps to order it in your country: You can see the complete review here “Blackmaca Premium”.
The above example can serve as a reference about the different types of black maca and suppliers that you can find in the market.
We hope you found the information about black maca useful.
DISCLAIMER: REVIEWMAX is a site that provides information about products sold on the Internet. The information contained on this site is not a substitute for consultation with your health care professional. This site does not sell or manufacture any pharmaceutical products.
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