When it comes to cutting back on drinking or leaving alcohol behind, stress is a common roadblock. The pressure to navigate life’s challenges without relying on old habits can feel overwhelming, and the mental and physical toll of stress often undermines progress. Stress triggers cravings, disrupts sleep, reduces energy, and affects our mood, all of which makes it harder to stay on track.
One promising group of natural remedies to address stress is adaptogens — plants and herbs that help us restore balance and build resilience in the face of physical and mental strain. We’ve explored a few already, but today, let’s dive into maca — a powerful stress-relieving adaptogen. Is there scientific evidence that it works? And if so, what’s the best way to incorporate it into your routine?
Meet Maca: An Adaptogen From the Andes
Known as the "Peruvian ginseng," maca is a root vegetable native to the high Andes of Peru, where it has been cultivated for thousands of years and valued for its ability to naturally increase energy and fight fatigue. A relative of cruciferous vegetables such as broccoli, cauliflower, and kale, this hardy plant thrives in inhospitable environments above 4,000 meters where few other crops survive and is most commonly consumed in powdered form, derived from the dried roots.
Maca is packed with nutrients: vitamins, minerals, amino acids, and plant sterols, including vitamin C, copper, iron, potassium, and manganese. It also contains bioactive compounds (beneficial substances found in plants and other food items) that are thought to be responsible for its unique effects.
Bioactive Compounds in Maca: Unlocking the Biological Puzzle
In recent years, scientists have uncovered the details behind these effects. A 2018 study in Natural Products and Bioprospecting takes us behind the scenes of how maca works by spotlighting its bioactive components and their ability to support physical and mental health.[1]
At the heart of maca's benefits are glucosinolates — a chemical “starter kit” with potential to give rise to a number of useful compounds. When maca is consumed or when it’s processed into powder, the glucosinolates interact with enzymes to transform into bioactive compounds that support energy metabolism, reduce inflammation, and protect cells from damage.
For example, macamides — unique fatty acid derivatives found only in maca — can cross the blood-brain barrier, which acts as a sort of “security gate” for the brain. This property allows them to protect the brain and reduce neuroinflammation. Macaenes, in turn, support energy production and physical endurance by modulating lipid metabolism.
But here’s the twist: this study also uncovered something entirely new — thiohydantoins, a unique class of compounds never before identified in nature. These molecules stand out because they are incredibly versatile. From fighting off parasites to tackling tuberculosis and cancer, supporting the brain, and easing anxiety, thiohydantoins might explain how maca is able to tackle the complex process of stress and its effects on the body at several fronts.
Ways To Incorporate Maca Into Your routine
While science is still uncovering all the ways these compounds work, one thing is clear: maca is a carefully balanced system of bioactive support for both mind and body. As you navigate the challenges of alcohol reduction, incorporating maca could offer a natural and science-backed boost to lower stress and keep the energy flowing.
1. Blend Maca Into Smoothies
Adding a teaspoon of maca powder to your favorite smoothie is a quick and natural way to boost your intake of its bioactive compounds. The powder blends well with fruits such as bananas and berries, while the fiber content also supports gut health (which is directly involved in alcohol cravings).
Try blending maca with almond milk, a frozen banana, spinach, and a touch of honey for a balanced and energizing drink.
2. Sprinkle Maca on Breakfast Staples
Glucosinolates in maca provide subtle energy boosts and support your brain's natural repair mechanisms when incorporated into daily routines.
Stir a teaspoon of maca powder into oatmeal, yogurt, or even pancake batter for a morning pick-me-up.
3. Create a Warm Maca Latte
Research suggests that maca’s macamides may have mood-enhancing effects, making it a perfect addition to your evening wind-down routine. Mix a teaspoon of maca powder with warm milk (dairy or plant-based), a sprinkle of cinnamon, and a drizzle of honey. This comforting drink can replace alcohol as a way to relax after a long day.
4. Use Maca in Baking or Cooking
The earthy flavor of maca pairs well with sweet and savory dishes and allows you to incorporate its benefits into meals without relying on pills or powders alone. Add maca powder to homemade energy balls, muffins, or soups for a subtle nutritional boost.
5. Look for Maca-Infused Snacks
Many natural food brands now offer maca-infused granola bars, chocolates, or trail mixes — great options for those who prefer a grab-and-go solution. Keep a few maca-enhanced snacks on hand for a mid-afternoon energy boost or post-workout recovery.
6. Choose High-Quality Maca Supplements (If Needed)
For those looking for a more concentrated dose of maca’s bioactive compounds, supplements can be a convenient option. Maca capsules often contain standardized extracts that ensure a consistent level of glucosinolates and macamides. Here are some tips to get started:
- Take it slow. Start with the lowest effective dose and gradually increase if needed, under the guidance of a healthcare provider.
- Pair maca with healthy fats. The fat-soluble compounds (such as macamides) are better absorbed when paired with foods such as nuts, seeds, or avocados.
Note of Caution
While maca is generally safe for most people, there are a few safety considerations to keep in mind. Since maca can potentially act as an endocrine modulator, those with hormone-sensitive conditions might need to avoid it. Likewise, people with thyroid problems should check with their doctor since maca contains goitrogens — substances that may interfere with the normal function of the thyroid gland.
Maca shouldn't be mixed with hormone-balancing supplements such as evening primrose oil or vitex, as it may over-regulate hormones and lead to imbalances. It can also interact with stimulants like caffeine or ginseng, potentially causing overstimulation, anxiety, or rapid heart rate. Moreover, maca may enhance the effects of fertility supplements, so it's important to be cautious when combining it with other reproductive health products. There’s also potential for maca to interact with some medications — such as those for high blood pressure or diabetes — due to its effects on blood pressure and blood sugar levels.
Summing Up
The path to reducing alcohol or leaving it behind is all about creating space for balance, healing, and growth. Stress can feel like a constant companion on this path, but the body has an incredible capacity to restore itself when given the right support.
Maca’s bioactive compounds remind us of the intricate ways nature can complement our own healing processes. But the real power lies within us — in our ability to make choices that support our well-being, whether it’s through nourishing foods, calming routines, or simply allowing ourselves the grace to navigate challenges. Trust your body, lean into the process, and honor the strength that’s already within you.
