How to increase testosterone - Tips for naturally increasing your testosterone levels
Many middle-aged men feel their energy is declining. A key factor for this can be decreasing testosterone. But how can you increase it?
Maca is considered a superfood and is becoming increasingly popular, both among men and women. The root of the maca plant is used as an extract in the form of powders or capsules as a dietary supplement. It is known for its health and overall well-being benefits.
What is maca?
Maca (Lepidium meyenii) is a cruciferous flower root bulb that is closely related to plants such as broccoli and radish. It has been used as a food and medicinal plant for more than 2000 years because the maca root is known for its strengthening effect. In Peruvian culture, it is traditionally used as a strengthening agent designed to promote both physical and mental performance.
Origin of the maca plant: Where does superfood come from?
The maca plant has its origins in the high altitudes of the Andes in Peru, where it grows from 3,500 to 4,500 metres above sea level. The extreme climatic conditions in this region – such as strong sunlight, cold and windy weather conditions – make the maca plant particularly resistant. This robustness of the plant is also reflected in its nutritional composition, which is why it is known as a superfood. Because of its origin, maca is often referred to as the “ginseng of the Andes”. This bulbous root is rich in proteins, minerals, fibres and phytonutrients that are unique in their composition.
Taste and use of maca
The maca powder is obtained from the bulb of the maca plant. It has a slightly sweet, earthy taste with a slightly malty note, which some find reminiscent of caramel. The taste can seem unusual at first – but the maca powder can be easily integrated into different dishes or smoothies. If you are not so keen on the taste, you can use high-dose maca capsules, which make it tasteless.
Effect of maca on health: What is it good for?
Maca is valued for its diverse health benefits.
Effect on the brain
The root is particularly well-known for its adaptogenic properties, which means that it helps the body adapt better to stress. This contributes to overall well-being and mental vitality.
Muscle building & increased physical performance
Maca is known for its energy-enhancing properties and is designed to contribute to muscle growth, which is particularly interesting for athletes. Thanks to its rich nutrient composition, the root can support muscle recovery. Athletes in particular like to use Maca to naturally increase their performance and physical endurance.
Promoting fertility and libido in men and women
The plant is also considered a natural means of promoting fertility and can have a positive effect on the hormonal balance – both in men and women. For this reason, maca can be used as a support if you wish to have children. Women benefit from the hormone-regulating properties of the maca root, through a more stable cycle and better egg cell maturation.
Men benefit from an improvement in sperm quality, motility and quantity, which can increase the chance of successful fertilisation. In addition, the root can increase libido, which can contribute to increasing sexual desire and improving potency. Studies indicate that Maca can positively influence blood flow and thus erection ability without directly altering hormonal processes such as testosterone levels.
Relieving symptoms during menopause
Women also benefit from maca during the menopause, as it can help alleviate hormone-related menopause symptoms such as hot flushes and mood swings.
High-dose maca extract as a dietary supplement: Capsules and powder from the maca root
The extract of the maca root is available in various forms, with maca powder and maca capsules being used most frequently. While the powder is great for food preparation, the capsules are a practical alternative for on the go or for people who do not like the taste of maca.
High-dose maca extract provides the advantage that it contains a concentrated amount of nutrients, so even small amounts are enough for you to benefit from the positive effects. Quality and purity should be considered when selecting a suitable Maca product.
Take maca: How much maca per day?
The recommended daily dose of maca may vary depending on the product and the individual need. As a rule, a daily dose of approximately 600 mg of maca extract is recommended to achieve positive effects. It is also suggested to take Maca over a period of several weeks in order to maintain the effect over the long term.
Frequently asked questions about maca:
Maca can support the libido and sexual performance in men. There is also evidence that maca can improve sperm quality and thus increase fertility. In addition, many people appreciate Maca as a natural means of increasing physical energy and endurance, which is particularly of interest to active men who enjoy sport.
Maca supports the hormonal balance in women and is often used during menopause to relieve symptoms such as hot flushes and mood swings. It can also increase libido and promote fertility. Many women also use maca to increase their overall vitality and well-being.
Maca is considered an adaptogenic agent that helps the body to cope better with stress. This can have a balancing effect on the mind, stabilise the mood and promote general well-being. This makes it a natural helper during stressful periods and in the event of exhaustion.
Maca should not be taken if you are allergic to cruciferous plants or have certain hormone-dependent diseases such as breast cancer or uterine myomas – in this case, it is recommended to consult with the treating medical staff before taking it. In addition, it is not recommended to take it during pregnancy and while breast-feeding, as the effects have not yet been sufficiently researched.
Further reading:
Bogani, P. et al. 2006. Lepidium meyenii (Maca) does not exert direct androgenic acitivities. J Ethnopharmacol. 104(3):415-7.
Brooks, N. A. et al. 2008. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 15(6):1157-62.
Gonzales, G. F. et al. 2006. Effect of Black Maca (Lepidium meyenii) on one spermatogenic cycle in rats. Andrologia. 38(5):166-72.
Rubio, J. et al. 2006. Lepidium meyenii (Maca) reversed the lead acetate induced damage on reproductive function in male rats. Food Chem Toxicol. 44(7):1114-22.
Gonzales, G. F. et al. 2001. Lepidium meyenii (Maca) improved semen parameters in adult men. Asian J Androl. 3(4):301-3.
Gonzales, G. F. et al. 2002. Effect of Lepidium meyenii (Maca) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 34(6):367-72.
McKay, D. 2004. Nutrients and botanicals for erectile dysfunction: examining the evidence. Altern Med Rev. 9(1):4-16.
