1. It alleviates stress and anxiety

If you’re feeling overwhelmed, frazzled, and in desperate need of some inner peace, then ashwagandha is the herb for you!

Ashwagandha is thought to have a regulatory effect on the hypothalimic-pituitry-adrenal (HPA) axis, which is the neuroendocrine system that largely controls your reaction to stress as well as many other physiological processes. 

Research shows that ashwagandha can help lower levels of the body’s main stress hormone known as cortisol and significantly reduce perceived symptoms of stress and anxiety! [2]

3. It improves sleep duration and quality

Thanks to ashwagandha’s calming and relaxing effects; it has long been used as a sleep aid. “Somnifera” (found in ashwagandha’s Latin name) even means “sleep-inducing.”

A meta-analysis of randomized controlled trials found that Ashwagandha supplementation significantly improved overall sleep quality. This was assessed using measurements like sleep onset latency (the amount of time it takes to fall asleep), total sleep time, wake time, total time in bed, and sleep efficiency. [4]

5. It supports cognitive function and focus 

Nothing is more frustrating than being unable to concentrate and feeling your productivity take a hit. You may notice that the more stressed you are, the harder it is to focus, which ironically may leave you feeling even more stressed!

Ashwagandha may provide a solution to this problem, with research showing that supplementation can boost cognitive performance while also alleviating stress. [7]

How long does ashwagandha take to start working?

Results will always differ from individual to individual, but most research studies show that people will start seeing significant shifts in their stress levels, anxiety or sleep within 8-12 weeks, however, many people often report seeing results earlier than this too. 

What is maca?

Maca root is a plant that grows on the high plateaus of the Andes Mountains. Maca has been cultivated as a vegetable for thousands of years and has traditionally been used for fertility, hormonal imbalance, and sexual health. It looks similar to the shape of a beet root and can come in various colors, such as yellow, black, and purple, but it is actually related to the family of cruciferous vegetables, which includes broccoli, cauliflower, and cabbage. [8]

Maca has been called a “superfood” thanks to its high nutritional content, so much so that it was being used as a food source by the early Inca warriors in Peru. 

Maca contains the constituents macaene and macamide, which may promote sexual function and potentially alleviate mild erectile dysfunction, although research is still limited. [9]

Its other active phytochemicals include sterols such as campesterol, stigmasterol, and beta-sitosterol, significant amounts of minerals including iron, calcium, copper, and zinc, Vitamins B, C, and E, and amino acids. 

It’s not completely clear how maca works to enhance sexual desire since most human research has shown that treatment with maca does not significantly increase serum levels of testosterone in men. Thus, results related to libido and fertility in men seem to be independent of testosterone levels. [10]

Maca has also been called “Peruvian Gingseng” since, like ashwagandha, it has traditionally been prized for its restorative effect on low energy levels. 

How to use maca

Maca root is available in many forms, such as maca powder, capsules, or tablets, so it's up to you how you'd like to include it into your routine. 

It should be noted that one of the great things about maca is its sweet and malty flavor, making the powder a delicious addition to smoothies, oatmeal, baked goods, and other homemade snacks. 

Who should not take maca?

Maca is well tolerated and safe for most people, however, like many herbal remedies, safety has not yet been established in pregnancy and breastfeeding.