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Black maca

January 15, 2021
Black maca properties and benefits

Nowadays, almost all of us have heard about maca , a root native to the Andean plateaus of Peru, whose nutritional value has earned it the classification as a superfood. It is said that to date more than 10 varieties of maca have been identified, with the color of the tubers being the most relevant difference between them. One of the most studied and available types of maca on the market is black maca , also known as Andean black maca or black maca from Peru. Along with yellow maca and red maca, black maca seems to have the greatest number of benefits for our health1 , hence many call it “the black gold of the Andes“.

If you want to know what are the properties and healthy effects of this variety, how to take it , what is the recommended dose, what contraindications we must take into account and what opinions the science has about it, keep reading below.

What is black maca?

Black maca is the rarest and most valuable maca variety , whose distinctive feature is the black or dark purple color of its skin. Like the others, it has a rounded tuber , very similar to radish , but larger. Its flavor is strong, earthy, similar to the taste of roasted soybeans.

Fun fact : Black maca only accounts for 15% of the total Peruvian maca harvest.

The researchers suggest that, depending on the color, the types of maca can have different effects on the body. Apparently, black maca is the most potent variety of all, with incredible properties to improve hormonal balance , sexual performance and energy levels .

Although this root is a superfood rich in essential nutrients, such as amino acids, antioxidants, fatty acids, carbohydrates, glucosilonates, fiber, vitamin C, B-complex vitamins, magnesium, choline, iron, calcium and zinc, its most common use ( outside the Andean region) is not food, but supplementation. Black maca is widely available as a natural supplement , either in the form of capsules, powder, flour, extracts, among other formulations.

Although the color of its skin is dark, once the Andean black maca has been processed, no major differences are observed in the appearance of the resulting powder.

What is black maca good for? Main properties and benefits

Since maca became known outside its region of origin, many scientists have dedicated themselves to researching its medicinal potential . One of the main findings was that like ginseng , ashwaganda and other natural substances, maca acts as an adaptogen in our body2 ; This means that it helps the body to adapt to possible changes, generating a better resistance to stress, regulating the response of our systems and maintaining energy and vitality in general.3.

See below: Properties, Benefits and Uses of Andean Maca What is it for?

Some of the compounds responsible for this effect are believed to be:

  • Macaridine . This alkaloid is said to be the main active compound in maca; not found in any other plant4.
  • The macamidas and macanos (macaina). They are unique fatty acids in maca, which affect the endocannabinoid system of our body5.

Specifically, Peruvian black maca has been shown to be highly effective in boosting sexual performance and appetite, improving sperm count and motility in men, regulating hormone levels, improving fertility, and increasing physical performance during exercise.

So let’s take a look at the mechanisms of action that lead to these and other proven benefits of black maca.

Promotes good sexual performance in men and women

It has been observed that black maca supplementation can be very effective in treating problems of sexual dysfunction, poor sexual appetite and hormonal imbalance with low testosterone levels. Not for pleasure it is known by the name of “natural viagra . The native inhabitants of the Andean region have consumed this root for thousands of years to increase male virility and sexual appetite in both sexes.

  • A study conducted in 57 healthy men, over 12 weeks, reported that the ingestion of maca had an aphrodisiac effect in the participants, who experienced a considerable increase in their libido 6.
  • Another study observed that after taking Peruvian black maca extract for 12 weeks, 57 patients with mild erectile dysfunction had experienced increased erectile function and overall sexual well-being 7.
  • A third study in 14 postmenopausal women noted that after 6 weeks of supplementation with black maca, participants reported a reduction in their symptoms of anxiety and depression, as well as increased libido and improved sexual performance with their partner 8.

Improves sperm count and fertility

In addition to fighting sexual dysfunction problems, black maca has been shown to potentially increase sperm count , volume , motility, and quality in men9 . Taking into account the importance of these factors, maca supplementation is considered a strong ally to improve fertility naturally.

Women who have fertility problems due to the presence of hormonal imbalances can also benefit from consuming black maca, as this helps balance hormone levels (especially estrogen levels) and promotes more regular menstrual cycles .

Raises energy levels and improves mood

Although there is still not enough scientific evidence on this topic, most studies indicate that regular consumption of black maca serves to increase energy , boost good mood and achieve better physical performance during training.

  • A study conducted in post-menopausal women found that, after consuming a maca supplement, participants had experienced an increase in their energy levels, as well as a decrease in blood pressure levels and a reduction in symptoms depression 10.
  • Other research carried out on a group of cyclists found that a sub-group had performed better after receiving supplementation with 2 grams of black maca, as opposed to those who did not take it 11.

Improves memory and learning

Various research points out that this tuberous root may also be helpful in promoting healthier cognitive function . Apparently its consumption improves memory, concentration and learning skills.

  • A study carried out in mice found that black maca was able to boost learning and memory by reducing oxidative stress in these animals. After comparing the results obtained with different varieties of maca, in this case red, yellow and black, it was seen that the latter showed a greater effect12.

Many people have reported that consuming black maca powder, either in diet or in supplement form, has helped them combat mental fatigue, improve concentration, and be more assertive throughout the day.

Promotes good bone health

Another important benefit attributed to this variety is the strengthening of bone structure, especially in women at risk of developing osteoporosis and osteoarthritis. Its high content of bioavailable calcium is believed to play a role in maintaining bone density.

  • According to a publication of the International Journal of Biomedical Science13 , a study revealed that pre-gelatinized black maca had caused an increase in bone density in postmenopausal women after 4 months of consumption14.
  • A study in mice found that maca could prevent bone loss caused by reduced estrogen levels 15

In addition to all these benefits, the consumption of black maca has also been linked to the reduction of inflammation in the body, the regulation of blood sugar levels , weight loss, the building of muscle mass, the prevention of the prostate problems , decreased symptoms Pre-menstrual Syndrome and Polycystic Ovary Syndrome, as well as better control of blood pressure.

Summary: Benefits of Andean black maca for men and women

In the man:

  • Increased sex drive
  • Erectile disfunction treatment
  • Increase in testosterone levels
  • Improvement in sperm quality (higher count and motility)
  • Improved fertility
  • Increase in energy levels
  • Prevention and treatment of swollen prostate

In women:

  • Increased libido
  • Treatment of sexual dysfunction
  • Decrease in pre-menstrual and menstrual symptoms
  • Reduction of adverse effects caused by lack of estrogens in menopause
  • Improved fertility
  • Increase in energy levels
  • Prevention of osteoporosis
  • Regulation of menstrual cycles

How is Peruvian black maca taken?

Like other varieties of maca, black maca is available in powder, capsule, lozenge, liqueur, and extract form, but by far the two most common products are pure black maca powder and black maca in capsules .

See:  Where to Buy Black, Pure and Organic Maca?

Black maca root powder

Generally, we can find two types of powder, dehydrated black maca powder (often marketed as “raw” or “dry”) and gelatinized black maca , also known as maca flour . Pure, unprocessed maca powder retains most of its nutrients, but can be difficult to digest due to its high fiber content. In contrast, gelatinized maca is easier to digest because some of its starch content has already been removed, but it should be noted that this variant tends to have fewer enzymes and glucosinates.

Note : Gelatinized maca powder is obtained after a heating and pressurization process to remove all the fiber from the tuber. The resulting powder is easier to digest (higher bioavailability), but has a lower content of some nutrients that are destroyed during heating.

Black maca powder, either pure or gelatinized, can be consumed in many ways , for example as an ingredient in a protein shake or infusions, sprinkled on a serving of Greek yogurt or cooked oatmeal with fruits, added to the dough of a Homemade biscuit, some cookies or protein balls, among other recipes of your choice. Keep in mind that its earthy flavor is a bit bitter, hence it is recommended to include it in sweet preparations.

Tips :

  • Avoid cooking or heating black maca powder at high temperatures, as this heating process increases the loss of nutrients.
  • Always choose maca flour from a certified organic source.
  • To make black maca tea, choose a gelatinized maca powder, as this is best diluted in water.

It may interest you:

Black maca capsules / pills

For its part, black maca capsules and pills are a very popular option among lovers of this root. They are easy to ingest (some people do not tolerate their taste), they can be taken anywhere and they help to better control the daily dose we take. Most manufacturers indicate that maca capsules should be taken with a meal.

Currently it is possible to find capsules that combine red and black maca powder , a supplement designed to improve concentration levels, increase libido, vitality, and give a boost to quality of life in general. Some manufacturers even offer the 3-color combination, black maca with red and yellow maca.

Likewise, there are black maca products with collagen , designed to promote tissue regeneration, good cognitive health, good health of the joints, hair and skin, physical performance and sexual performance.

Other common combinations on the market are black maca capsules with ginseng , arginine , huanarpo, and camu camu.

It may interest you:  Where to buy pure Peruvian maca capsules?

Black maca extract

This extract is obtained by combining black maca root with a dissolving agent, preferably glycerin. It is a product that offers greater bioavailability , since the nutrients in maca enter the body in a pre-digested state. It also has a faster action; Liquid maca extract is said to be assimilated in about 1/4 the time that powder requires, especially when held under the tongue.

It is always recommended to purchase a 100% extract made from Peruvian black maca , raw and organic (most sellers offer an organic, vegan and gluten-free product). Good quality maca extract can last up to 3 years.

Black Maca Daily Dose: How Much Should I Take?

The recommended daily dose of maca ranges between 1,500 and 3,000 milligrams , however this amount may vary depending on certain factors, such as age, body weight, the person’s health, the use of medical treatments, the reason for its consumption, among others.

See later: How to Take Andean Maca? Options, Dosage, Precautions

Dose of black maca powder . It is best to start with about 1 teaspoon, and increase the dose until you complete 3 teaspoons distributed throughout the day. Because maca increases energy and stamina, many people prefer, and feel, that it is best taken before going to the gym for a more explosive workout.

Fun Fact: In the Andean region, where maca is grown, locals can consume up to 1 pound of dried or fresh maca root per day.

Black maca in capsules . The recommended dosage may vary slightly depending on the manufacturer, but the standard amount indicated in most supplements ranges from 450 to 550 milligrams, 3 times a day.

Black maca in liquid extract . Again, there is no specific dosage, however the standard amount ranges from ¼ to ½ teaspoon (2-4 drops) of extract, 3 times a day.

Contraindications and side effects of black maca

Consumption of Peruvian black maca is considered safe for most people, as long as the recommended daily amount is not exceeded. 16 . However, there are some contraindications and possible adverse effects that we must take into account17.

You should proceed with caution and consult your doctor if:

  • You have thyroid problems and take medication to treat the condition.
  • You have a disease sensitive to the hormone estrogen (fibroids, cancer of the female reproductive system, endometriosis).
  • You are a woman and you are pregnant or nursing a baby.
  • You suffer from high blood pressure.

Likewise, it has been recorded that some people may have side effects 18 as:

  • Stomach cramps
  • Insomnia
  • Humor changes
  • Gastritis
  • Menstrual disturbances
  • Strong palpitations

Recommended Article: What Contraindications and Side Effects Does Maca Have?

Note : In general, its consumption in raw state is not recommended. Both researchers and natives of the Andean region warn that ingesting pure maca can cause health problems in some people.19

Quick answers to Frequently Asked Question.

Does black maca make you fat?

Although maca is a highly nutritious tuber, it is most commonly used in supplement form. Taking into account that 1 teaspoon of maca powder provides between 12 and 15 calories, we can say that its consumption is not fattening , especially when we do not ingest more than the recommended dose. See more in:  Does Peruvian maca make you fat or lose weight?

Where can I buy black maca?

Due to its growing popularity, today black maca is widely available in health food stores, drug stores, websites like Amazon, and numerous online retail stores. It can be purchased in capsule, powder or flour and extract form.

Keep reading on  Where to Buy Black, Pure and Organic Maca? to find out where and how to buy real black maca.

Does black maca taste better or worse than the others?

In case you have never tried maca, you should know that this root always has an intense earthy flavor. Red maca is the sweetest and mildest, yellow maca is the bitterest, and black maca sits in the middle of both extremes. So we could say that black maca tastes better than yellow, but worse than red.

What is the scientific name for black maca?

There are different scientific names to refer to the Andean maca varieties, with Lepidium meyenii and Lepidium peruvianum being the most common.

Does black maca help to increase buttocks?

Black maca can be effective in supporting healthy buttock growth. According to the testimonials and opinions of people who have used it as a supplement, taking a regular dose of black maca powder can help you increase the size of the buttocks , as long as it is combined with adequate exercise.

Here is a summary of why maca can be a good ally to gain curves and improve body composition in general:

  • A daily serving of maca contains around 4 grams of bio-available protein . This 100% vegetable protein is easy to digest and assimilate in the body, helping the amino acids reach the muscle more efficiently.
  • Maca is known to be a natural ” anabolic “. Anabolic foods contain compounds that are helpful for building muscle fiber. Of course, this only works if you really work the muscles you want to increase (the gluteus maximus is the largest muscle in the body).
  • Taking black maca powder raises energy levels and improves mood; This directly affects the intensity, strength and number of repetitions that you are able to perform during training.
  • One of the best benefits of black maca is that it helps balance hormones . That means it promotes healthy estrogen levels, a key factor in gaining muscle mass in women.

How to use black maca to have bigger buttocks

  • The best way to take it is on an empty stomach, mixing only with water so that the body assimilates it completely and quickly. If you have any digestive sensitivities, we recommend taking gelatinized black maca instead of raw maca.
  • Take 1-2 teaspoons on rest days, and 2-4 teaspoons on training days.
  • Combine black maca intake with exercises that target the glutes and legs, such as walking uphill, squats, push-ups, and leg raises. To see best results you need to lift weight.

By following these tips it is possible to see results in as little as 4 weeks. Keep in mind that although all varieties of maca are effective, black maca is the best for increasing the size of the buttocks, or any other muscle.

Is Peruvian black maca good for the prostate?

Several studies have shown that regular consumption of black maca can help prevent and control prostate problems, especially hyperplasia ( enlarged prostate ). Although most of the research2021 have been carried out in rodents, scientists believe it may have the same effect in humans. And apparently they are correct, since there is evidence of men who have reported this benefit after having consumed maca.

Is black maca only good for men?

Definitely not. Although many know it as “man’s maca”, black maca also offers benefits for women . Women can take it regularly as a supplement or as part of their diet.

Is Andean black maca powder the same as red or yellow maca powder?

Although the difference is not very noticeable, true black maca powder has a slightly darker color than the other varieties.

In what circumstances is it better to take black maca and not red?

In general, it is recommended to opt for the black maca variety in the following cases:

  • Men who need to improve their fertility (red maca is better for female fertility)
  • Men and women who want to increase their libido
  • Athletes, both male and female, seeking to increase endurance and strength
  • Anyone who wants to improve memory and concentration skills

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184420/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184420/
  4. https://www.ncbi.nlm.nih.gov/pubmed/11754952
  5. https://www.ncbi.nlm.nih.gov/pubmed/24972328
  6. https://www.ncbi.nlm.nih.gov/pubmed/12472620
  7. https://www.ncbi.nlm.nih.gov/pubmed/19260845
  8. https://www.ncbi.nlm.nih.gov/pubmed/18784609
  9. https://www.ncbi.nlm.nih.gov/pubmed/11753476
  10. https://www.ncbi.nlm.nih.gov/pubmed/24931003
  11. https://www.ncbi.nlm.nih.gov/pubmed/19781622
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1534053/
  13. http://www.ijbs.org
  14. https://www.ncbi.nlm.nih.gov/pubmed/23675006
  15. https://www.ncbi.nlm.nih.gov/pubmed/20616517
  16. https://www.ncbi.nlm.nih.gov/pubmed/27548190
  17. https://www.webmd.com/vitamins/ai/ingredientmono-555/maca
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082836/table/tab2/
  19. https://www.sciencedirect.com/science/article/pii/S0378874117323516
  20. https://www.ncbi.nlm.nih.gov/pubmed/17334591/
  21. https://www.ncbi.nlm.nih.gov/pubmed/18477205

My name is Louise Hammond, and I am the creator of this website, a place to find information about tubers, bulbs and medicinal roots. In Dreamsship.com I show the properties, benefits, characteristics, photos and images, ways of growing and how to make delicious meals from starchy vegetables.