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Key Insights:
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Ashwagandha and Maca are popular health foods people have used for a long time. People use them because they can help you feel peaceful and relaxed. But they also have other good effects.
These foods are similar in some ways - like helping you stay calm. But they also have many differences. Ashwagandha and Maca work in unique ways in your body. They give you specific health benefits.
You should consider your goals for health and wellness before taking one. This will help you choose whether to take Ashwagandha, Maca, or both. Understanding what each one does will help you pick the right one(s). Learning about these ancient foods can help you improve your overall well-being. So, let’s get started.
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Did you know:
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Ashwagandha and Maca
Ashwagandha and Maca are two powerful plants with long natural healing and wellness histories. Each offers unique benefits that cater to different needs.
Ashwagandha is a staple in Ayurvedic medicine, traditionally used in India and China for centuries. Known as an "adaptogen," it helps the body adapt to stress by promoting balance and relaxation. People have used ashwagandha to boost their mood, reduce stress, and even enhance libido. Modern research confirms many of these benefits today, showing ashwagandha’s impact on mental and physical well-being.
Maca root, on the other hand, comes from the high Andes of Peru, where it’s been part of local traditions for over 2,000 years. This root has earned a reputation as a natural support for hormonal health, especially related to sexual health and energy. Maca is not only valued for its ability to improve stamina and focus. Still, it is also praised for its pleasant butterscotch-like flavour, making it easy to incorporate into daily routines.
While both Ashwagandha and Maca can support energy and vitality, ashwagandha leans more toward stress relief and relaxation. In contrast, Maca is commonly associated with hormone balance and physical endurance. Together, they represent two sides of wellness—calm and balance versus energy and vigour—making them popular choices for those seeking natural ways to enhance their health.
Nutritional Value of Ashwagandha and Maca
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Nutrient |
Ashwagandha (per 100g) |
Maca (per 10g) |
|
Energy |
245 Kcal |
Not Specified |
|
Carbohydrate |
49.9 g |
Major Component |
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Dietary Fiber |
32.3 g |
Not Specified |
|
Protein |
3.9 g |
1.6 g |
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Iron |
3.3 mg |
Not Specified |
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Calcium |
23 mg |
1-5 mg |
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Vitamin C |
3.7 mg |
Not Present |
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Amino Acids (General) |
Not Specified |
It contains nearly all essential amino acids |
|
Linolenic Acid |
Not Present |
7.17 mcg |
|
Palmitic Acid |
Not Present |
5.24 mcg |
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Oleic Acid |
Not Present |
2.44 mcg |
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Vitamin B1 |
Not Present |
1 mcg |
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Vitamin B2 |
Not Present |
7.6 mcg |
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Phosphorus |
Not Present |
1-5 mg |
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Potassium |
Not Present |
1-5 mg |
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Glucosinolates |
Not Present |
Present (cancer-fighting) |
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Macamides & Macaenes |
Not Present |
Present (unique to Maca, supports sexual health) |
Difference Between Ashwagandha and Maca
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Aspect |
Ashwagandha |
Maca |
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Origin |
Native to India, it is widely used in Ayurvedic medicine. |
Native to the Andes mountains of Peru, it was used by Incan tribes for centuries. |
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Classification |
Adaptogen balances the body's response to stress. |
Adaptogens and superfoods support energy and hormonal health. |
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Primary Uses |
Known for stress relief, relaxation, and mood enhancement. Often used to promote mental calmness and balance. |
It is commonly used for hormone balance, energy enhancement, and physical stamina. It often supports sexual health and endurance. |
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Active Compounds |
It contains withanolides, which have anti-inflammatory and stress-reducing properties. |
Rich in Macamides and Macaenes, unique compounds that may enhance sexual health and reduce inflammation. |
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Nutritional Profile |
It provides some essential nutrients, like iron, calcium, and vitamin C. However, it is Known more for its adaptogenic effects rather than its nutritional content. |
High in amino and fatty acids, including linolenic, palmitic, and oleic acids. It also provides vitamins B1 and B2, calcium, potassium, and phosphorus. |
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Taste |
Bitter, earthy taste, often consumed in capsule form to mask flavour. |
It has a mildly sweet, nutty flavour, often compared to butterscotch, making it easy to incorporate into smoothies or other foods. |
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Effect on Hormones |
It does not directly influence hormone levels but supports the body’s overall response to stress, which can indirectly benefit hormone balance. |
Known for its potential to balance sex hormones, supporting fertility and libido, particularly in both men and women. |
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Mental Benefits |
Reduces stress and anxiety and promotes a sense of calm. It may improve sleep quality. |
Improves mental clarity, focus, and memory, with a notable boost in physical and mental stamina. |
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Traditional Uses |
Used in Ayurveda to support vitality, energy, and stress resilience. |
It was used in Incan culture to boost energy, endurance, and fertility. |
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Modern Research |
Supported by studies on stress reduction, anxiety relief, and anti-inflammatory effects. |
Research supports its energy-boosting and hormone-balancing effects, especially for reproductive health. |
Health Benefits of Ashwagandha and Maca
Here are the health benefits of Ashwagandha and Maca, which will help you make better decisions about which one to take as per your health concern:
Ashwagandha
Below are some of the health benefits of Ashwagandha:
1. Helps in Reducing Stress and Anxiety
Ashwagandha is a health food that can help you feel less stressed. It works by helping your body deal with stress in a healthy way and calming down your body's stress response system.
Some early research shows that taking ashwagandha supplements regularly can reduce anxiety and improve sleep quality compared to people who don't. One study found that people who took ashwagandha for 60 days felt less anxious.
More research is still needed to know exactly how much ashwagandha someone should take to help with anxiety and stress. However, the early results show that this ancient food can support mental wellness.
2. May Support Better Sleep
It's frustrating when you can't fall asleep, or you wake up feeling tired and cranky. Some people take sleeping pills, but those can have bad side effects.
Luckily, ashwagandha might help you sleep better naturally and healthily. Since Ashwagandha can make you feel calmer and more relaxed, it can make it easier to fall asleep at night. It may also help you feel refreshed instead of tired or grumpy in the morning.
So, if you struggle with sleep, taking Ashwagandha could help support restful sleep without harsh medicines. It's a gentler, safer option to try for better sleep.
3. Promotes Relaxation
Ashwagandha's natural compounds can help relieve stress and soothe the brain. As an adaptogen, this age-old herb aids the body in managing both mental and physical stress.
Numerous people utilise it to treat ailments like anxiety, sleeplessness, and ageing-related problems. Additionally, it could reduce blood pressure. A lower blood pressure indicates that your body is properly relaxed.
4. Enhances Athletic Performance
Research shows that taking Ashwagandha supplements may improve athletic ability. Studies have found it can increase strength and oxygen use during exercise for athletes and non-athletes. It may also boost VO2 max, which measures your heart and lungs' capacity during intense activity. Having a higher VO2 max is good for long-term health.
One study also showed that men who took Ashwagandha and did resistance training for 2 months built more muscle strength and size than men who only did the training.
5. Balances Cortisol Levels
Your adrenal glands naturally produce the hormone cortisol. It contributes to our vitality and wakefulness. However, too much cortisol might be harmful to your health.
High cortisol levels are maintained by ongoing stress. Your body may experience inflammation and other issues as a result. Numerous studies have demonstrated the effectiveness of Ashwagandha in lowering cortisol levels.
6. Enhances Muscle Strength
Ashwagandha administration during resistance exercise has been associated with more notable increases in muscle strength. When exercises like leg extensions and bench presses were compared to those that used a placebo, significant improvements were observed.
People take ashwagandha to increase muscular size and strength. Its Ayurvedic qualities can also lessen post-workout muscular injury.
It also raises testosterone levels, which are directly linked to muscle growth. Ashwagandha is a useful component for enhancing muscle strength because of these combined benefits.
Maca
Here are some of the benefits of taking Maca:
1. May Support Libido
One reason people have traditionally taken Maca is to improve libido, which is your desire to have sex. Exciting research shows this ancient use is backed by science!
One study had men take Maca supplements for 8 weeks. By the end, the men reported major boosts in libido compared to not taking Maca. This shows that Maca really can enhance sex drive in just 2 months for some people.
So if someone feels like their interest in sex has decreased, taking Maca could help bring back that drive. This superfood helps support a healthy sex life thanks to its ability to act as a natural aphrodisiac.
2. Boosts Energy and Endurance
Some athletes and bodybuilders take Maca supplements to boost their energy and performance. A few studies have looked at whether Maca can improve athletic ability.
One small study had male cyclists take Maca or a fake supplement. The Maca group did better in a cycling time trial, but not by much. Another study suggests Maca might increase endurance and prevent fatigue during intense workouts. It may also help control energy use and fight cell damage from exercise.
So, there is little evidence that Maca could enhance athletes' energy and endurance. However, more research is still needed to determine if Maca improves sports performance. Still, some athletes believe it gives them an extra edge.
3. Improves Mood
Maca might help you feel happier by lowering anxiety and stress. When you don't feel stressed, being in a good mood is easier.
Maca contains compounds called flavonoids that can boost mood. One study had women take a high daily dose of Maca powder for a few months. By the end, they felt less worried and depressed, and their mood and sex drive also improved.
But lower doses of Maca didn't work as well. This suggests you may need to take a lot of Maca for it to help your mood. More evidence is still needed, but Maca seems promising in reducing stress and gently making you feel more positive.
4. Relieve Symptoms of Menopause
For those who menstruate, menopause occurs spontaneously. Menstrual cycles end permanently at this stage of life.
According to Source, Maca may help menopausal women by easing some of their symptoms, such as hot flashes and sleep disturbances.
5. May Support Brain Health
Stress can make it hard to focus, remember things, or think clearly. Feeling tired or overworked can cloud your brain with "brain fog." Luckily, some superfoods might shield your brain from these effects.
Maca is one food that may protect the brain. Some research suggests that taking Maca could help maintain sharp thinking as you age. It may prevent normal age-related decline in brain function.
So, if you notice yourself feeling distracted or forgetful from daily stress, Maca could help clear that fog. You can try Maca if you just feel off, or take it every day proactively. This nutrient-packed root could keep your mind in tip-top shape.
6. Regulates Hormone Levels
Even when natural chemicals are used, the human body still has trouble balancing its hormones. Maca root may aid with hormone homeostasis through its effects on the hypothalamus-pituitary-ovarian axis. This mostly regulates all hormones involved in reproduction.
Research shows that Maca root is particularly beneficial for women, particularly postmenopausal women.
Several studies have shown that Maca root affects estrogen levels. As a result, people experience alleviation from the symptoms of hormone imbalances. Regretfully, little research addresses this claim.
Comparison of Side-Effects of Ashwagandha Vs Maca
Below are some of the side-effects of Ashwagandha and Maca, which help you to know what precautions to take while ingesting both:
1. Ashwagandha
- Studies have shown that Ashwagandha is generally well-tolerated for short-term use of up to 3 months; common mild side effects include stomach upset, diarrhoea, nausea, and drowsiness. However, there is a lack of evidence on long-term safety with use over many months or years.
- There are a few concerning case reports of Ashwagandha supplements causing liver injury or dysfunction in some people, like jaundice and nausea, though more research is still needed.
- Some research shows Ashwagandha can impact thyroid hormone levels and may interact with thyroid medications if taken together.
- Ashwagandha may potentially interact with other medications, such as drugs for regulating blood sugar and blood pressure, immunosuppressants and sedatives.
- Healthcare experts advise against taking Ashwagandha during pregnancy and breastfeeding due to the risk of miscarriage.
- Ashwagandha increases testosterone levels in the body and hence may not be safe for people with hormone-sensitive cancers like prostate cancer.
- Though studies have shown that Ashwagandha is well-tolerated for short-term use of around 3 months, more research is still required on its long-term safety with prolonged use over many months or years.
2. Maca
- Maca seems quite safe, with no studies showing serious side effects or safety issues. Traditionally, the root is boiled or dried before being eaten raw.
- It has been used as food and medicine in Peru for centuries, even over 100g daily. But check with your doctor before using it alongside medications, as interactions are possible.
- Avoid use in pregnancy or if you are trying to conceive - it can affect birth control reliability.
- Do not use it while breastfeeding.
- Some Peru Maca found to contain Viagra drug illegally. Avoid.
- Use carefully if you have thyroid or hormone-sensitive conditions like breast cancer or uterine fibroids.
- Side effects are uncommon and mild, mainly gastrointestinal issues or headaches.
Ashwagandha vs Maca: Which Adaptogen to Choose?
Ashwagandha and Maca are adaptogens, herbs that help your body handle stress. Ashwagandha is an ancient Indian remedy used for reducing stress and boosting energy, hormonal balance, immunity, brain function, sleep, and fitness.
Maca is a Peruvian root used to increase energy, fertility, libido, immunity, brain power, and athletic ability. Both are beneficial but have some differences. Consider your personal health goals and needs. Consult an Ayurvedic healthcare provider to see if either could help you and which would be better suited for your situation. Use cautiously if you have allergies or take medications.
Also, do check our related guides:
- Ashwagandha vs Creatine
- Ashwagandha vs Melatonin
- Ashwagandha vs Moringa
- Ashwagandha vs Rhodiola Rosea
- Ashwagandha vs Shilajit
Conclusion
Ashwagandha and Maca are two super healthy plant foods that have been used medicinally for ages. Both can improve health in various ways. But each one has special strengths.
Ashwagandha is best known for decreasing stress and worry, while Maca is more known for giving you energy and nutrients.
So which one you choose depends on what you want help with – feeling calmer or having more energy. Look at your body's needs, then pick the herb that matches that goal. Or try both together to combine benefits!
FAQs
1. What's better, Maca or Ashwagandha?
Pick Ashwagandha if you want to help relax, destress, or sleep better. Choose Maca if you need more energy, balanced hormones, or a higher sex drive. Look at your personal health goals and medical history first. Both are usually safe to take together, too. That way, you get the perks of each herb in one natural remedy.
2. What happens when you mix Maca with Ashwagandha?
The advantages of both maca and ashwagandha merge when they are combined. Maca increases energy, while ashwagandha helps lower stress. Combined, they might improve your general health without any known negative effects.
3. What happens if I take Maca every day?
Maca is a tonic that can help the body regain critical nutrients. According to a study, it can enhance athletic performance and energy availability in the long run. Maca is high in glucosinolates and antioxidant polyphenols, which can help shield us from cancer cells by preventing their proliferation.
References:
- Ashwagandha (Withania somnifera) is a traditional herb that reduces stress and promotes overall well-being.(https://pmc.ncbi.nlm.nih.gov/)
- Ashwagandha may naturally promote healthier, improved sleep quality.(https://pmc.ncbi.nlm.nih.gov/)
- After taking Maca supplements for 8 weeks, men experienced significant boosts in libido compared to those not using it. (https://pmc.ncbi.nlm.nih.gov/)
- Maca may support menopausal women by alleviating symptoms like hot flashes and improving sleep quality. (https://pmc.ncbi.nlm.nih.gov/)
