Can You Take Ashwagandha and Maca Together? Safety and Benefits

Can You Take Ashwagandha and Maca Together?

Ashwagandha and maca are two popular herbal supplements that are sometimes taken together for their purported health benefits. But is it safe and effective to take ashwagandha and maca at the same time?

Ashwagandha (Withania somnifera) and maca (Lepidium meyenii) are botanicals that have been used medicinally for centuries in Ayurvedic and Indigenous cultures. Today, they are widely available as powders or capsules and often taken to boost energy, improve sexual function, and elevate mood.

Let’s take a closer look at what these supplements are, their mechanisms of action, potential benefits, safety considerations, and whether stacking them could be advantageous.

What Is Ashwagandha?

Ashwagandha, also known as Indian ginseng or winter cherry, is an adaptogenic herb belonging to the nightshade family. The name “ashwagandha” comes from the Sanskrit words “ashva,” meaning horse, and “gandha,” meaning smell, referring to the distinct horsey odor of the plant’s roots.

Ashwagandha contains a variety of active compounds, including withanolides, alkaloids, fatty acids, amino acids, and a variety of sugars. The withanolides, such as withaferin A, appear to be the main bioactive components responsible for the medicinal effects.

Ashwagandha has been used in Ayurvedic medicine for over 3,000 years as a rasayana, or rejuvenator. Traditionally, it was believed to prevent aging, boost strength and immunity, reduce stress and anxiety, enhance memory and cognition, and promote overall wellbeing.

Benefits of Ashwagandha

Modern research suggests that ashwagandha may offer a number of health benefits, including:

• Reducing stress, anxiety and depression
• Boosting testosterone and fertility in men
• Increasing muscle mass and strength
• Lowering blood sugar levels
• Possessing anti-inflammatory and anti-cancer properties

However, larger and higher-quality human studies are still needed to confirm these effects.

How Does Ashwagandha Work?

The mechanisms behind ashwagandha’s broad effects are not entirely clear. However, researchers believe that the active withanolides may interact with various receptors in the brain, including those for the calming neurotransmitter GABA. Ashwagandha is also thought to boost levels of antioxidants and reduce markers of inflammation.

The combination of reduced stress, inflammation, and improved antioxidant status may in turn enhance nervous system function, immunity, sexual health, and more. But more research is still needed to fully understand how ashwagandha works.

What Is Maca?

Maca is a cruciferous vegetable native to the high Andes mountains of Peru. It has been cultivated for food and medicinal purposes for thousands of years. The part used medicinally is the root, which resembles a turnip or radish.

Maca root is rich in various nutrients, including protein, fiber, vitamin C, copper, iron, potassium, and manganese. It also contains unique plant compounds called macaenes and macamides, which are thought to be responsible for its medicinal effects.

Like ashwagandha, maca root has traditionally been used to enhance libido and fertility while alleviating symptoms of menopause. Today, it is also taken to enhance energy, mood, memory, sports performance, and more.

Benefits of Maca

Some research shows that maca may offer potential benefits for:

• Increasing sexual desire in both men and women
• Improving erectile function in men
• Boosting athletic performance
• Lifting mood and reducing anxiety
• Alleviating menopause symptoms
• Protecting skin from sun damage

However, the human evidence is limited, mixed, and lower-quality. More rigorous clinical trials are needed.

How Does Maca Work?

The mechanisms behind maca’s effects are not fully understood. However, compounds called macamides and macaenes appear to exert positive effects on energy, libido, and mood. Maca also seems to support hormone balance without directly altering levels of hormones like estrogen or testosterone.

The nutritional content of maca, including essential minerals like iron and iodine, may also play a role in its potential perks. But more research is still needed on how maca works in the body.

Safety and Side Effects

When taken by mouth in appropriate doses, ashwagandha and maca are generally well tolerated with few side effects. However, there are some safety considerations to keep in mind.

Ashwagandha

Possible side effects of ashwagandha may include:

• Upset stomach
• Diarrhea
• Nausea
• Vomiting

Ashwagandha may also interact with medications for high blood pressure, anxiety, depression, and diabetes. It is not recommended for people with autoimmune diseases, thyroid disorders, or diabetes. Pregnant and breastfeeding women should avoid ashwagandha.

Maca

Potential side effects of maca include:

• Acne
• Mood swings
• Insomnia
• Upset stomach

Due to hormonal effects, maca should be avoided during pregnancy and breastfeeding. People with thyroid problems should use caution with maca.

Since maca belongs to the brassica family, those with allergies to broccoli, cabbage, and other cruciferous veggies may wish to avoid it.

Can Ashwagandha and Maca Be Taken Together?

Ashwagandha and maca are sometimes combined in herbal supplements marketed to enhance libido, energy levels, sports performance, and muscle building.

Some of the purported benefits of stacking ashwagandha and maca include:

• Increasing sexual desire and function
• Boosting testosterone
• Reducing effects of stress
• Lifting mood and wellbeing
• Enhancing focus and reducing brain fog
• Improving exercise performance and recovery

There are currently no known interactions between ashwagandha and maca. Both supplements appear safe when used for short periods of time at recommended dosages.

However, there is limited research on the safety and efficacy of taking ashwagandha and maca together. Most studies have evaluated the effects of these herbs individually, not as a combined supplement stack.

If you decide to take both ashwagandha and maca, it’s best to start with low doses of each. Look for high-quality supplement brands tested for purity and safety. Avoid exceeding the recommended dosage on the label.

You should also consult your healthcare provider before combining these herbal supplements, especially if you take any medications or have an underlying health condition.

Ashwagandha Dosage Recommendations

There is no official standard dosage for ashwagandha. Doses typically range from 250 mg to 5 grams per day. It’s best to start on the lower end and gradually increase the dosage as tolerated.

For adrenal support, a dose of 300–500 mg once or twice per day is commonly recommended. For improving sexual function, fertility, and testosterone in men, doses of 300–600 mg twice daily are often suggested.

When taking ashwagandha for anxiety, larger doses around 600–1200 mg once or twice daily may be optimal. Always follow label instructions and speak to a healthcare practitioner about your ideal dosage.

Maca Dosage Recommendations

General dosing guidelines for maca powder are 1,500–3,000 mg per day. Doses of 1,000–2,000 mg taken in two or three divided amounts are frequently recommended for sexual dysfunction.

For enhancing fertility or menopause symptoms, doses of 1,500–3,000 mg per day are typically used. When taking maca before exercise, 500–1,000 mg about 90 minutes prior is common.

Read supplement labels closely and start with lower doses like 500 mg daily. Work up to higher doses gradually to assess your tolerance. As with ashwagandha, speak with a healthcare provider for personalized dosage guidelines.

When to Take Ashwagandha and Maca

The optimal timing for taking ashwagandha and maca depends on your reason for using these supplements. Here are some general guidelines on when to take each:

Ashwagandha

• Morning - for energy, memory, and focus
• Morning and evening - for thyroid support, blood sugar control
• Morning and/or afternoon - for reducing anxiety
• Evening - for sleep and relaxation

Maca

• Morning - for energy, mood, or before workout
• Morning and afternoon - for hormone balance, menopause symptoms
• Evening - for libido-enhancing effects

It's best to take both supplements with food to minimize stomach upset. Avoid taking ashwagandha or maca before bedtime if they affect your sleep.

The Bottom Line

Ashwagandha and maca offer many overlapping and complementary health benefits. Both supplements are generally safe when used for short time periods at recommended dosages.

However, there is limited research on taking ashwagandha and maca together. Most studies have evaluated these herbs individually. Therefore, the safety and effectiveness of combining them is not well understood.

Speak to your healthcare provider before stacking ashwagandha and maca, especially if you take any medications or have underlying health conditions. Start with low doses of each and assess your tolerance.

While these Ayurvedic and South American herbs show promise in enhancing health in various ways, high-quality clinical studies are still needed to confirm many of their proposed benefits.

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.