MACA
The maca plant, scientifically known as Lepidium meyenii, is sometimes called Peruvian ginseng. It grows mainly in the Andes in central Peru, in harsh conditions and at very high altitudes - over 4,000 meters. Maca is a cruciferous plant related to broccoli, cauliflower, cabbage and kale. It has long been used in Peru for culinary and medicinal purposes (1).
The main edible part of the plant is the root. It comes in a variety of colors, from white to black. Maca root is generally dried and consumed in powder form, but is also available in capsules and as a liquid extract. The taste of maca root powder, which some people dislike, is described as earthy and nutty. Many people add it to their smoothies, oatmeal, and desserts.
Energy
Maca-Wurzelpulver ist ein beliebtes Ergänzungsmittel bei Bodybuildern und Sportlern. Es soll helfen, Muskeln aufzubauen, die Kraft zu steigern, die Energie zu erhöhen und die sportliche Leistung zu (12).
In einer kleinen Pilotstudie mit acht männlichen Radfahrern wurde festgestellt, dass sie nach einer 14-tägigen Einnahme von Maca-Extrakt die Zeit verbesserten, die sie für eine fast 40 km lange Fahrradtour benötigten (13).
Derzeit gibt es keine wissenschaftlichen Beweise, die bestätigen, dass Maca einen Nutzen für die Muskelmasse oder die Kraft hat.
Maca root powder is a popular supplement among bodybuilders and athletes. It is said to help build muscle, increase strength, increase energy and improve athletic performance (12).
In a small pilot study of eight male cyclists, it was found that after taking maca extract for 14 days, they improved the time it took them to complete a nearly 40-km bike ride (13).
Mood
Mehrere Studien haben gezeigt, dass Maca die Stimmung verbessern kann. Sie wurde mit einer Verringerung von Angstzuständen und depressiven Symptomen in Verbindung gebracht, insbesondere bei Frauen in den Wechseljahren (9) (10) (11).
Maca enthält pflanzliche Verbindungen, so genannte Flavonoide, die zumindest teilweise für diese psychologischen Vorteile verantwortlich sein sollen (10).
Several studies have shown that maca can improve mood. It has been associated with a reduction in anxiety and depressive symptoms, especially in menopausal women (9) (10) (11).
Maca contains plant compounds called flavonoids that are thought to be at least partially responsible for these psychological benefits (10).
Menopause
Einige Studien an Frauen in den Wechseljahren haben ergeben, dass Maca die Wechseljahrsbeschwerden, einschließlich Hitzewallungen und Schlafstörungen, lindern kann (7). Es ist jedoch zu beachten, dass in den Studien neben Maca auch andere Nahrungsergänzungsmittel verwendet wurden, so dass weitere Untersuchungen erforderlich sind, bevor festgestellt werden kann, ob Maca Wechseljahrsbeschwerden lindert.
Darüber hinaus deuten Tierstudien darauf hin, dass Maca zum Schutz der Knochengesundheit beitragen kann. Frauen haben nach den Wechseljahren ein höheres Osteoporoserisiko (8).
Some studies of menopausal women have found that Maca may relieve menopausal symptoms, including hot flashes and sleep disturbances (7). However, it should be noted that the studies used other supplements in addition to Maca, so further research is needed before determining whether Maca relieves menopausal symptoms.
In addition, animal studies suggest that maca may help protect bone health. Women have a higher risk of osteoporosis after menopause (8).
Focus
Maca kann die Gehirnfunktion verbessern (14). Tatsächlich wird Maca von der indigenen Bevölkerung Perus traditionell verwendet, um die schulischen Leistungen der Kinder zu verbessern (15).
In Tierstudien hat Maca die Lernfähigkeit und das Gedächtnis von Nagetieren mit Gedächtnisschwäche verbessert (16).
In dieser Hinsicht scheint die schwarze Maca wirksamer zu sein als andere Sorten (17).
Maca can improve brain function (14). In fact, maca is traditionally used by the indigenous people of Peru to improve children's academic performance (15).
In animal studies, maca has improved learning ability and memory in rodents with memory impairment (16).
In this regard, black maca appears to be more effective than other varieties (17).
Potency
Es gibt einige Hinweise darauf, dass die Maca-Wurzel die Fruchtbarkeit des Mannes erhöht (4). In einer kürzlich veröffentlichten Übersichtsarbeit wurden die Ergebnisse von fünf kleinen Studien zusammengefasst. Sie zeigte, dass Maca die Samenqualität sowohl bei unfruchtbaren als auch bei gesunden Männern verbessert (5).
Eine andere Studie untersuchte 69 Männer, bei denen eine leichte Asthenozoospermie und/oder eine leichte Oligozoospermie diagnostiziert wurde. Nach einer 12-wöchigen Einnahme von Maca stellten die Forscher eine Verbesserung der Samenkonzentration fest, aber Größe, Form, Volumen, Anzahl und Beweglichkeit der Spermien wurden nicht signifikant verändert (6).
There is some evidence that maca root increases male fertility (4). A recent review paper summarized the results of five small studies. It showed that maca improves semen quality in both infertile and healthy men (5).
Another study looked at 69 men diagnosed with mild asthenozoospermia and/or mild oligozoospermia. After taking Maca for 12 weeks, researchers noted an improvement in sperm concentration, but sperm size, shape, volume, number and motility were not significantly changed (6).
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Important Note
The European Food Safety Authority (EFSA) has not yet approved any claims for the effects of Maca. Unfortunately, due to the lack of health claims, we are not allowed to advertise the exact effects of Maca. For more information, we ask you to do your own research and have linked you above under the sources some studies on Maca and its effect.
