Ashwagandha and maca root are two botanical superfoods (often also termed adaptogens of tonic herbs) that indigenous cultures in various parts of the world have long used to support their well-being.
Ashwagandha has been a staple of Ayurvedic medicine in India and maca root in the Andes mountains of Peru for millennia. They've become popular among westerners in recent decades as people have sought natural ways to manage issues such as (but not limited to) fatigue, stress, and sex drive.
Both ashwagandha and maca root are plant extracts with adaptogenic properties to help bodies adapt to biological, physical, or emotional stress. However, each has its distinctive nutritional value and health benefits - find out the key difference and benefits below:
CONTENTS:
- What Is Ashwagandha? Overview, Uses, and Health Benefits
- What Is Maca? Overview, Uses, and Health Benefits
- Similarities and Differences Between Ashwagandha and Maca
- Ashwagandha vs Maca: Which Is Right For You?
- Ashwagandha and Maca Supplements
- FAQ
- Final Thoughts
What Is Ashwagandha? Overview, Uses, and Health Benefits
The Bircher Bar has an extensive library of well-researched content on Ashwagandha -covering everything from its health benefits and what time of day is best to take it right through to how long it stays in your system and whether or not taking it with black pepper helps - as well as some other in-depth comparisons with widely-used adaptogens such as rhodiola, L-theanine, ginseng & melatonin.
As such - we will only provide a brief overview of the key uses and benefits of Ashwagandha below, but urge you to spend some time following these links and diving deeper into what interests you.
Overview:
Ashwagandha, an evergreen shrub native to India, Africa, and parts of the Middle East, has served as a traditional Ayurvedic medicine in India for centuries to foster body, mind, spirit, and environmental balance. Some call the shrub Indian Ginseng or Indian Winter Cherry, but its scientific name is Withania somnifera.
Uses and Health Benefits
Many people believe that Ashwagandha berries, leaves and roots have many health benefits. Science has documented the plant's anti-inflammatory, antioxidant, and immune-stimulating properties across many different clinical trials.
People typically take Ashwagandha as supplements, teas, powders, gummies, tinctures, or in their raw forms.
Some of these benefits include:
1.) Reduction of Stress and Anxiety
Studies have shown that Ashwagandha can lower cortisol levels to reduce stress and related anxiety-related problems. In a 2019 double-blind clinical study in India with 60 adult participants, researchers sought to determine the impact of a high-concentration Ashwagandha root extract on stress, anxiety, cortisol levels, and sleep quality over eight weeks.
They found a significant reduction in stress and cortisol levels and an increase in sleep quality among the groups that took 250 mg and 600 mg of Ashwagandha extract daily as opposed to the placebo group.
2.) Improvement of Male Fertility and Libido in Both Sexes
Indian researchers have found that Ashwagandha has aphrodisiac properties and improves stress-induced male infertility. There are also studies indicating that it may improve testosterone levels to increase sex drive as well. Ashwagandha also has an antioxidant property that prevents damage and death of sperm cells leading to better sperm count and quality.
Other studies on sexual function in women have also shown that Ashwagandha may help to improve women's arousal, lubrication, and orgasms.
3.) Increase in Muscle Mass and Strength
A 2015 study on the effect of Ashwagandha on muscles revealed that men could gain muscle strength and muscle size in their arms and chests after taking Ashwagandha. The men also had a notable reduction in body fat percentage and post-workout muscle damage.
4.) Support of Heart Health and Regulation of Blood Sugar Levels
Ashwagandha also helps increase VO2 max levels, improving cardiorespiratory endurance during physical activity, according to a 2015 double-blind, randomized, and placebo-controlled study of 50 healthy athletic adults.
While Ashwagandha has been used "since ancient times" to manage diabetes mellitus, a 2020 review study and meta-analysis of 6 in-vitro, 13 pre-clinical and five clinical studies showed that treatment with W. somnifera significantly restored glucose, HbA1c, insulin, lipid profile, serum and oxidative stress markers.
However, researchers called for additional well-designed randomized-controlled trial(s) with expanded sample sizes and durations.
What Is Maca? Overview, Uses, and Health Benefits
Overview
Maca (Lepidium meyenii), a cruciferous vegetable originating in the high-altitude Andes Mountains in Peru, has traditionally served the Andean people as a food spice and natural medicine to treat various health conditions. You may hear it called Peruvian ginseng, Lepidium peruvianum, or Ginseng Andin.
Two types of maca have been the subject of scientific study: black and red.
A 2016 double-blind, placebo-controlled clinical study compared the effects not only of spray-dried extracts of black and red maca, but also the altitude of the user. Researchers found improvement in self-perception of sexual desire, mood, and energy, and reduced chronic mountain sickness for subjects consuming each maca type (with slight differences), and black maca reduced blood glucose levels.
Uses and Health Benefits
The root is the edible part of the maca herb. It is ground up and sold as a powder, gummies, capsules, or made into a tincture.
Some of the potential health benefits of the maca root include:
Reduction of Fatigue by Increasing Energy Levels
The above-mentioned 2016 clinical trial on the efficacy of maca showed that the maca root may help to boost energy levels. During the 12-week study, participants who took 3 grams of maca per day reported experiencing more energy than those who did not.
Reduction of Anxiety
According to a 2014 study, maca extract was indicated to help reduce self-reported symptoms of post-menopausal anxiety - thought to be due to containing flavonoids that can help to regulate cortisol levels which improve mood and reduce anxiety and depression.
Improvement in Sexual Desire
Various scientific studies have shown maca may increase sex drive. In one double-blind study, the male participants who received daily maca supplements reported heightened sexual desire within eight weeks.
Some studies also suggest maca may improve semen quality, reduce erectile dysfunction, and relieve symptoms of menopause.
Reduction in Perimenopause and Menopause Symptoms
A study performed on menopausal women showed a significant reduction in menopause symptoms after taking maca. The women reported experiencing fewer hot flashes and night sweats when they took maca root.
Again - most researchers agree that the studies on maca root health benefits are still in their infancy and require a more thorough investigation before certainties can be established.
Similarities and Differences Between Ashwagandha and Maca
Ashwagandha and maca have some similarities but also some unique and different properties. Ashwagandha is the more studied of the two, however, both are believed to be adaptogenic herbs with great antioxidant power.
Users turn to each to help increase libido (heightening sexual desire) and decrease stress and anxiety. Both may have an impact on male fertility, although in different ways. Both appear to have some effect on lowering blood glucose levels and may be effective in diabetes management.
Ashwagandha is a primary adaptogen that current research indicates may be able to help regulate hormones, have cardiorespiratory benefits, develop muscle mass, enhance male fertility and improves sleep quality.
The current school of thought is that maca root ha use to potentially help boost energy levels, alleviate menopausal symptoms, improve semen quality and reduce erectile dysfunction.
Ashwagandha vs Maca: Which Is Right For You?
In addition to the benefits they share that we listed above, each has distinct advantages.
Ashwagandha may benefit you if:
- You want to improve the quality of your sleep.
- You are an athlete looking to build muscle mass and improve your athletic performance.
- You want to reduce inflammation in your body.
- You want to improve your memory and attention span.
Maca may benefit you if:
- You want to boost your energy levels and improve stamina.
- You want to increase your semen's volume and motility.
- You want to reduce feelings of depression by increasing dopamine levels.
- You want to reduce menopause symptoms like hot flashes.
Ashwagandha and Maca Supplements
When you buy ashwagandha and maca supplements, it's crucial to research their authenticity, toxicity, purity and shelf life. There are many producers on the market looking to make a quick buck by selling cheap, nasty and potentially harmful extracts.
The suppliers weâve recommended in this article are the ones we trust and use on a regular basis for exactly the reasons weâve just mentioned. You can read more on why we believe SuperFeast and Teelixir produce the best ashwagandha)
We also highly recommend talking to your healthcare provider before starting any supplement for proper guidance on dosage, side effects, and whether the supplement is right for you.
FAQs
Can I take Ashwagandha and Maca Together?
Yes, you can combine maca and ashwagandha in your diet together. Individually, maca and ashwagandha have different benefits and combining them will give you the full muscle-building and stress-fighting benefits of ashwagandha along with maca root's energy-stimulating and aphrodisiac properties.
Which is Better: Ashwagandha or Maca Root?
The best herb for you will depend on what you personally need in your health and wellness journey. For example, ashwagandha is indicated to be better for increasing sex drive, muscle buildup, reducing anxiety, and improving sleep. Maca is thought to be able to help you with things such as increased energy levels, supporting reproductive health, improving memory power, and increasing bone density.
What Are the Side Effects of Taking Maca Root or Ashwagandha?
Both maca and ashwagandha are considered safe in small doses for most people - however, ashwagandha has some side effects reported by some users in certain cases that are worth knowing. Taking maca root and ashwagandha together doesnât appear to increase the risk of side effects based on the data that is currently avaiable.
Does Taking Maca Root and Ashwagandha Lead to Weight Gain?
No, maca root does not appear to cause weight gain - and neither does ashwagandha. However, they can both promote overall health in ways that support weight management.
Final Thoughts
Both maca root powder and ashwagandha are brilliant tonic herbs that have been used by human cultures for millennia now to treat a wide variety of different illnesses and ailments.
Modern science is beginning to reveal some of the mechanisms behind how they work and what they do in the body.
Both herbs contain a number of similarities - however, they also possess some unique properties that make one a better choice than the other depending on your unique situation and goals.
As they work well together as complementary supplements, many people take both simultaneously to access all of the unique benefits and amplify similar properties!