These days everyone is talking about superfoods and the benefits that they provide. Two of these superfoods are Ashwagandha vs Maca.
Both Ashwagandha and Maca are derived from plants and have been used in ancient natural medicine for millennia.
Recently they have become popular in the western world for those seeking help with issues like energy loss, stress, and even diminished sex drives.
Even though they are both superfoods, Ashwagandha and Maca have different nutritional value and benefits.
What Is Ashwagandha?
Found in Asia and Africa, Ashwagandha is an evergreen shrub that is commonly used for stress and other benefits. (Source)
Ashwagandha is traditionally used as an adaptogen which is why it is most commonly used to reduce physical and mental stress.
Health Benefits Of Ashwagandha
The benefits associated with Ashwagandha include:
Reduces Stress And Anxiety
Ashwagandha has been shown to reduce cortisol levels which can help with stress and anxiety related issues.
A study showed that over eight weeks, those who took Ashwagandha root extract had a significant reduction in stress and anxiety. (Source)
Because of the stress reduction properties, Ashwagandha can also reduce stress related issues such as stress eating, weight gain, and sleep issues.
Insomnia
In addition to relieving stress and anxiety, Ashwagandha can also help improve sleep and reduce insomnia.
Not only can it help with sleep improvement, but it can also make you feel more alert when you wake up.
Improves Fertility and Sex Drive
There is also some evidence that shows that Ashwagandha is an aphrodisiac and can improve sex drive for both sexes.
It can also improve testosterone levels and reduce chances of infertility in men.
Increase In Muscle Mass And Workout Efficiency
Ashwagandha can also increase muscle mass and reduce post-workout wear and tear on your muscles.
This is because Ashwagandha assists with bettering your oxygen use during workouts. This means that workout recovery is faster and easier.
Ashwagandha also helps with your heart health and endurance during physical activity.
Reduce Blood Sugar
In addition to helping heart health, Ashwagandha can help with people who have high blood sugar.
Certain compounds in Ashwagandha, such as Withaferin A, have a powerful antidiabetic activity that assists with stimulating cells that bring glucose in from the bloodstream. (Source)
Inflammation Reduction
Ashwagandha can also reduce inflammation which can improve issues such as arthritis or autoimmune disorders.
Improved Cognitive Function
Cognitive functions can also be improved when taking Ashwagandha.
Benefits such as better attention spans, reaction time, memory, and cognitive performance can all be linked to taking Ashwagandha supplements.
What Is Maca?
Maca, a plant that can be found growing in the Andes Mountains, has been grown and cultivated for thousands of years.
Maca has been used for both food and medication, and like Ashwagandha, gives health benefits and has traditionally been used to treat respiratory conditions and rheumatic disease.
Maca also contains fiber, vitamins, and minerals.
Health Benefits Of Maca
The health benefits of Maca include:
Reduces Stress And Anxiety
Maca also can reduce stress and anxiety by lowering cortisol levels that are known to improve mood and reduce both anxiety and depression.
Improves Fertility And Sex Drive
Similar to Ashwagandha, there is some evidence that Maca assists with both male and female sex drives.
In addition to this, Maca has been known to help with semen concentration and mobility which can improve fertility.
Can Relieve Menopause Symptoms
Menopause can be a very uncomfortable time in a woman’s life.
Symptoms such as hot flashes, irritability, poor sleep, and other hormonal changes often come with menopause.
The benefits of Maca during menopause include alleviating symptoms such as hot flashes and assisting with interrupted sleep.
Improves Energy Levels
Maca can improve fatigue in both an individual’s daily life as well as while they are exercising.
A study conducted showed that Maca can also improve the energy levels in those who live in either high or low altitudes. (Source)
Improved Cognitive Function
Cognitive function can also be improved when taking Maca.
Improved cognitive function includes better mood, memory, focus, and sleep.
Inflammation Reduction
Again, like Ashwagandha, Maca can also assist with reducing inflammation which can have many benefits, as previously listed.
Improved Digestion
Another benefit of Maca includes improved digestion.
Improvements to digestion come with the following benefits: (Source)
- Better nutrient absorption
- Better bowel movements
- Eliminating toxins
- Weight loss
- Higher energy levels
- Better stamina
- Healthier immune system
Ashwagandha vs Maca: Similarities And Differences
If you couldn’t tell based on the descriptions above, Ashwagandha and Maca have some very similar benefits and are both adaptogens that are considered antioxidants.
However, just because there are similarities doesn’t mean they are the same.
Even though they both help with things such as sex drive, hormone regulations, anxiety and depression relief, they do it in different ways.
Ashwagandha vs Maca: Which Is Right For You?
So the question becomes, which one should I take?
You should take Ashwagandha if you are looking for the following:
- Better sleep
- More muscle mass
- Better athletic performance
- Reduce inflammation in your body
- Improved memory and attention span
You should take Maca if you are looking for the following:
- Boosted energy levels
- Improved stamina
- Better semen volume and motility
- Reduce depression
- Reduce menopause symptoms
Ashwagandha vs Maca: Can I Take Them Together?
If you still can’t decide which is better to take, there is no harm in taking both together.
Because of the different benefits included in each supplement, you will get multiple benefits by taking both together.
Combined, you will not only get additional energy from Maca, but you will then get improved muscle strength, workout recovery, and stress relief from Ashwagandha.
Ashwagandha vs Maca: Potential Side Effects
If taken in small, recommended doses, you should not experience any side effects with taking Ashwagandha or Maca.
However, if you begin to exceed the recommended dose, you can get side effects and affect your overall health.
Be careful if you are going to take these supplements in addition to a greens powder or other supplements, as they might contain Ashwagandha or Maca and can cause you to exceed the daily recommended dosage.
Ashwagandha: Potential Side Effects
The recommended dose of Ashwagandha depends on the individual but can be between 250 mg and 1,000 mg.
The side effects of taking Ashwagandha may include:
- Vomiting
- Diarrhea
- Drowsiness
- Low blood pressure
You should also not take Ashwagandha if you are pregnant, breastfeeding, diabetic, suffering from a stomach ulcer, suffering from an autoimmune disorder, preparing to have surgery, or taking medications such as sedatives, immunosuppressants, or antihypertensive drugs. (Source)
Maca: Potential Side Effects
There are also potential side effects when it comes to taking Maca.
These include:
- Moodiness
- Cramping
- Stomach issues
- Insomnia
- Disruption to menstrual cycles
You should avoid taking Maca if you have a hormone sensitive cancer such as ovarian, breast, endometrial, and uterine, or you are pregnant or breastfeeding. (Source)
Ashwagandha vs Maca: Supplement Options
There are many options for taking oral Ashwagandha or Maca supplements which can be found over the counter at any pharmacy or grocery store.
You can also find both in other supplement types.
In addition to taking both of these supplements together, you can also take Ashwagandha in other supplement combinations.
For some information on other supplement combos feel free to read my other articles:
How Long Until I See Results?
The timeline to see the effects of either supplement can take between 2 weeks and 45 days.
How long it will take for you to see results can depend on a few things including:
- Weight
- Exercise regimen
- Sleep habits
- Diet
- Whether you are taking other supplements or medications
- The dose you are taking
The main key to seeing results is consistency.
Typically supplements only remain in the body between 2 to 3 days which means any benefits you experience can diminish once you stop taking the supplements.
Best Time To Take Supplements
Now that you have decided to take supplements, you might be wondering: when should I take them?
There are different benefits or effects when it comes to taking supplements in the morning or night.
Benefits Of Taking Ashwagandha Or Maca In The Morning
Some benefits of taking Ashwagandha or Maca in the morning include that it is easier to remember supplements in the morning.
You can take either supplement on an empty stomach safely, but if it bothers your stomach you might want to eat first.
Benefits Of Taking Ashwagandha Or Maca In The Evening
There are also benefits to taking Ashwagandha or Maca in the evening including improving your sleep and helping you relax after a long day.
In addition, if you find that supplements hurt your stomach, it can be easier on you in the evening after meals.
Conclusion
In conclusion, while both Ashwagandha and Maca can be taken separately, you can take them together to get the best benefits.
They both have a large array of benefits that can help your overall health as long as you make sure you only take the recommended dose.
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