What happens when women drink maca?
Explanation of effective intake methods and precautions
2023.12.25
- # About nutrition
- # maca
- # Supplements
When you think of maca, you may think of it as a drink for men.
It has beneficial effects not only for men but also for women!
Please read the precautions and give it a try♪
“What are the effects of maca for women?”
“Is maca effective for women’s fatigue and hormonal imbalance?”
Some of you may have questions like the ones above.
When you think of maca, there is a strong impression that it is used as an energizing agent, and many people have the impression that it is drunk by men.
However, maca is also a food that has positive effects on women's health and beauty.
In this article, we will introduce the following.
![[Not just for men] Effects that women can expect from taking maca](https://www.itohkampo.co.jp/lab/media/detail/10/img/img01.jpg)
[Not just for men] Effects that women can expect from taking maca
Maca is a plant of the Brassicaceae family that grows naturally in the Andes Mountains of Peru in South America. Maca is said to have the following benefits for women, in addition to being nourishing and tonic:
Maca is a food, not a medicine, so there are basically no worries about side effects.
There are several ways to consume maca: by mixing maca powder, which is dried maca, with food or drinks, or by taking supplements containing extracts.
Here, we will explain in detail the effects of maca on women.
Fatigue recovery/stamina increase
Maca is rich in an amino acid called ``arginine'' that supports energy production in the body, and can be expected to recover from fatigue and increase stamina.
Energy in living organisms is generated by a mechanism called the "TCA cycle" within cells.
The arginine contained in maca activates the TCA cycle and makes it easier to generate energy, so you can expect it to have the effect of speeding up recovery from fatigue and making you less tired.
Hormones are balanced
Maca is also said to have the ability to balance hormones and alleviate the symptoms of menopause. When women reach menopause (generally between the ages of 45 and 55), the secretion of a female hormone called ``estrogen'' decreases, making them more likely to experience mental and physical problems such as irritability and headaches.
The vitamin E and phytoestrogens contained in maca help to stimulate the secretion of female hormones (estrogen), making it recommended for those who are suffering from menopausal symptoms and those trying to conceive.
![[Not just for men] Effects that women can expect from taking maca](https://www.itohkampo.co.jp/lab/media/detail/10/img/img02.jpg)
In fact, an experiment in which 14 postmenopausal women took maca for 12 weeks showed improvement in anxiety and depression, which are symptoms of menopause.
If you are suffering from mental or physical discomfort during menopause, you may be able to improve your symptoms by taking maca.
metabolism increases
Metabolism is the rebirth of old and damaged cells that form skin, muscles, bones, etc.
Metabolism is controlled by growth hormone, but after your 20s, the amount of growth hormone secreted decreases as you get older.
The arginine contained in maca has the effect of activating the secretion of growth hormone, so it can be expected to increase metabolism.
Aging Care
As mentioned above, maca contains arginine, which stimulates the secretion of growth hormone, and is said to have anti-aging effects. When ingesting maca promotes skin metabolism, old dead skin cells will be more easily excreted, making it less likely that spots and rough skin will occur.
The specific nutrients are as follows.
- B vitamins
- Promotes skin metabolism and improves skin elasticity.
- Vitamin E
- It has a strong antioxidant effect that suppresses oxidation in the body.
It is also expected to help prevent age spots, improve skin color, and maintain youthful skin.
In addition to suppressing melanin production caused by ultraviolet rays, it has also been reported to have the effect of alleviating skin damage.
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Nutrients that are good to take with +α |
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Vitamin C In order to prevent arginine from oxidizing, it is said that taking vitamin C, which has antioxidant properties, will enhance the synergistic effect. |
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How to take maca effectively
In order to effectively consume maca, please pay attention to the following points.
- The best time to drink it is in the morning.
- Try continuing for 2-3 months
- drink with water or lukewarm water
I will explain each point.
The best time to drink it is in the morning.
Maca is not a medicine, so you can take it anytime, but if you want to stay energized throughout the day, we recommend taking it in the morning.
It takes time for the nutrients in maca to be absorbed by the body. Taking it in the morning will keep you energized in the afternoon when you start to feel tired.
Another reason is that your body is in an empty stomach state in the morning, which makes it easier to absorb nutrients.
It's possible to forget to take a dose when you're out, so it's easier to stick to it if you get into the habit of taking it at home in the morning.
Try continuing for 2-3 months
Maca is a food and cannot be expected to have immediate effects like pharmaceuticals. The length of time it takes to see results varies from person to person, but it will probably need to be continued for 2 to 3 months.
It is thought that it is difficult to feel the effects in a short period of time, from a few days to a few weeks, so it is important to continue without stopping immediately even if you do not see results.
drink with water or lukewarm water
Some nutrients contained in maca may be poorly absorbed into the body if taken with drinks other than water.
For example, it is best to avoid drinking maca in tea.
If the ``iron'' contained in maca is ingested together with catechin, a component of tea, its absorption into the body will be inhibited.
To maximize the benefits of maca, be sure to drink maca supplements with water or lukewarm water.
Precautions when taking maca supplements
When taking maca as a supplement, it is important to follow the recommended intake amount and consider taking it with your medications.
Please use this as a reference in order to consume maca safely.
Follow the recommended intake amount
Since maca is a food, there are basically no worries about side effects. However, consuming too much of any food can cause problems.
For example, maca contains a lot of ``zinc'', so consuming too much maca can lead to an excessive intake of zinc. Excessive intake of zinc can cause symptoms such as nausea, loss of appetite, diarrhea, and headaches, so the Ministry of Health, Labor and Welfare's Dietary Intake Standards for Japanese (2020 edition) sets an upper limit on the amount of zinc.
Therefore, the recommended intake amount for commercially available maca health foods is determined by taking into account the recommended intake amount of zinc.
When taking maca as a supplement or powder, be sure to follow the recommended intake amount set by the manufacturer.
Consult your doctor if you are taking medication
Depending on the drug's ingredients, it may not mix well with the nutrients contained in maca supplements.
If you are taking other medications in addition to maca supplements, it may be safer to consult your doctor before taking them.
Maca is a plant rich in amino acids and minerals, and has been popular as a valuable nourishing and tonic food for the people of the Andes since ancient times.
When you hear the word "maka", you may imagine that it is used by men, but it is also a food that women can expect to have beneficial effects on their health and beauty.
Maca is not a medicine, so you cannot expect immediate results. Please continue taking it for a few months and see if it suits your constitution.
Women who want to stay healthy and not get tired as they age may want to try taking maca.
Registered dietitian Hitomi Matsuura
At university, she studied a wide range of fields including applied nutrition, food science, and nutrition education, and obtained a registered dietitian license and a nutrition teacher license. After graduating, she worked as a registered dietitian at a nursery school, where she not only provided school lunches, but also focused on nutritional education, allergy countermeasures, baby food classes, and dietary guidance, consultation, and suggestions. After obtaining qualifications as an online food creator, she will work as a food writer, taking food photos, writing articles for online media, developing and supervising recipes, and providing online dietary guidance as a freelance registered dietitian.
