An Overview of Maca Root and Its Potential Effects on Acne
Maca root is a nutritional powerhouse that has recently surged in popularity, partly due to its long history of traditional use in Peru and its many purported health benefits. One area of interest is the potential effect of maca root on acne and skin health. Keep reading to learn more about how maca root is thought to impact acne.
What is Maca Root?
Maca root comes from the maca plant (Lepidium meyenii), which is native to the Andean mountains of Peru. It has been used in traditional Peruvian medicine for centuries to enhance fertility, energy, stamina, and libido. The root resembles a radish or turnip and is available in powdered form or as a supplement.
Maca root is rich in vitamins, minerals, antioxidants, and beneficial plant compounds like glucosinolates and macamides. It contains over 20 amino acids, including all 8 essential amino acids, and is an excellent source of protein, fiber, and nutrients like vitamin C, copper, iron, potassium, and manganese.
Maca Root Benefits
Research on maca root has uncovered several potential benefits, including:
- Increased libido and sexual function
- Enhanced fertility in both men and women
- Reduced menopause symptoms like hot flashes and mood swings
- More energy, stamina, and athletic performance
- Improved focus and mental clarity
- Better hormone balance
- Protection against UV damage from the sun
- Lowered chronic disease risk factors like high blood pressure
Many of these effects are attributed to maca's high nutrient content and phytochemicals that may help support hormone and immune system function.
Maca Root and Acne
There are a few key ways maca root may influence acne and skin health:
Hormone balancing effects
Research indicates maca root may help balance levels of key hormones like estrogen, progesterone, and testosterone. As hormonal imbalances and fluctuations are known acne triggers, maca's modulating effects on hormones could be beneficial.
Lowered stress and cortisol
Chronically high cortisol levels from stress can worsen acne. Some studies reveal maca root may reduce cortisol levels, helping mitigate stress-induced acne.
Antioxidant content
Maca root is loaded with antioxidants like polyphenols and flavonoids, which help fight inflammation and free radicals that can damage skin. Less inflammation and oxidative stress equals less acne.
Nutrient profile
Maca root is rich in skin-supporting vitamins and minerals like vitamins A, C, and E, zinc, and silica. It also provides plenty of plant protein. All these nutrients are vital for healthy skin cell function.
What Does the Research Say?
While there isn't much research specifically on maca root and acne, a few small human studies reveal promising results:
- A 2015 study gave 14 postmenopausal women maca root for 6 weeks. Skin assessments showed significant reductions in roughness and scaliness, both of which are associated with acne.
- Another study in 10 women found 8 weeks of maca root supplements improved skin elasticity and collagen levels in the skin, helping reduce acne scarring.
- Animal studies indicate maca root's glucosinolates and macamides have antimicrobial properties that may inhibit P. acnes bacteria linked to acne.
More research is still needed, but the current evidence indicates maca root may offer multiple acne-fighting benefits.
Potential Side Effects of Maca Root
Maca root is generally very safe, especially when consumed in normal food amounts. However, there are some potential side effects to be aware of:
- Mild digestive upset like gas, bloating or diarrhea
- Allergic reactions in those sensitive to cruciferous vegetables like broccoli or cabbage
- Hormonal side effects from high doses like tender breasts, spotting, or changes to menstrual cycle
- Insomnia or anxiety if taken before bedtime
- Skin breakouts or oily skin
To avoid adverse effects, start with a small dose and work up slowly. Avoid taking maca root on an empty stomach.
Who Should Avoid Maca Root?
Certain individuals should not take maca root supplements or use caution with consumption:
- Women who are pregnant or breastfeeding
- People with thyroid disorders
- Those taking medications for depression, anxiety, or other mental health conditions
- Individuals with high blood pressure
- Children under age 12
Speak to your healthcare provider before trying maca root if you have any underlying health conditions or take prescription medications.
Recommended Maca Root Dosage for Acne
There is no established effective dosage for maca root and acne specifically. Most studies have used 1.5-5 grams daily in powdered form.
For acne benefits, try starting with 500-1000 mg daily taken with food. Look for gelatinized maca root powder from a reputable brand. Assess effects for 2-3 weeks, then increase dosage if needed. Doses up to 3000 mg daily appear safe for most people.
How to Take Maca Root
Maca root powder is the most common supplement form. It has an earthy, nutty taste and can be easily added to:
- Smoothies
- Yogurt
- Oatmeal
- Baked goods
- Protein shakes
For acne benefits, aim to take maca root daily with breakfast or lunch. Capsule supplements are another option if you don't like the flavor.
Look for organic maca root grown in Peru for optimal quality. Avoid raw maca powder, as cooking helps improve nutrient bioavailability.
Other Lifestyle Tips for Clearing Acne
While maca root may help improve acne, it's most effective when combined with other positive lifestyle habits like:
- Avoiding refined carbs and sugar
- Staying hydrated
- Managing stress levels
- Getting enough sleep
- Exercising regularly
- Limiting dairy intake
Improving your overall diet, adopting an effective skin care routine, and reducing acne triggers will support maca root's benefits for clearer skin.
Should You Try Maca Root for Acne?
Early research indicates maca root may regulate hormones, reduce inflammation and oxidative damage, and provide nutrients that are beneficial for acne-prone skin. While more studies in humans are needed, current evidence suggests maca root supplementation may help enhance acne treatment.
Maca root is generally well tolerated, non-toxic, and easy to incorporate into smoothies, oatmeal, and more. If you struggle with hormonal acne, maca root may be worth a try alongside other lifestyle measures. Work with a dermatologist or functional medicine practitioner to create a tailored acne treatment plan.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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