The effects of the yam

A staple food, medicinal plant and women's plant: yams are found almost everywhere in the world and are valued as a staple food - similar to the potato - and are also used in traditional medicine in many places. Here you can find out what makes the yam root so special, what ailments it is traditionally used for and what the attributed effects are.

What is yam?

The plant, whose scientific name is "Dioscorea", is a tropical crop. It is also known as yam or wild yam. In its countries of origin, the plant is valued for its edible root tubers and is a staple food in many places, comparable to potatoes. There are up to 800 different Dioscorea species, each of which looks and tastes a little different. The species can grow anywhere with a tropical to temperate climate. Wild yam is native to Asia, West Africa and South America.

In South America and Asia, yam is not only valued as a food but also as a medicinal plant and is considered to be very healthy. Yam root is also known as the "women's plant", where women consume wild yam (Dioscorea villosa) or an infusion made from the tuber, for example to alleviate discomfort during the menstrual cycle or menopause.

How healthy is yam root?

The root contains a variety of different vitamins and minerals. These include a range of B vitamins, such as vitamins B1, B2, B3, B5, B6 and B9 (folic acid) as well as vitamin C. The yam also contains the essential trace elements copper, iron and manganese, which are involved in vital processes such as haematopoiesis and enzyme metabolism, as well as the minerals potassium, calcium and magnesium. Phosphorus is also found in the tuber and is an important component of bones, teeth and cells and is also involved in energy production.

The most interesting ingredient is probably the hormone diosgenin, which is similar to the human sex hormone progesterone. The diosgenin in yam is used in the industrial production of progesterone for medicines. Diosgenin is a component of hardly any other natural food. Apart from the roots of the Dioscorea plant, it is only found in significant quantities in the seeds of fenugreek.

The hormone progesterone is a component of the female menstrual cycle and is produced in the ovaries. The corpus luteum hormone is also known as the "antagonist" to oestrogen, as it is released in the second phase of the cycle after ovulation and initiates the resting phase of the uterus. Progesterone is also produced in higher concentrations during pregnancy. It supports the development of the embryo. The male body also produces progesterone, but in much smaller quantities. The effect in the male body has not yet been sufficiently clarified.

It is important to know that the concentration of the above-mentioned active ingredients differs from species to species. The amount of diosgenin in the yam root varies from variety to variety, with a particularly high concentration found in Mexican wild yam.

What can yam help with?

Mexican wild yam, which contains numerous vitamins, minerals, essential trace elements and the hormone diosgenin, is used in traditional South American indigenous medicine to treat a variety of ailments. And the extract from the root is now also available in Germany as an ingredient in dietary supplements.

Menopausal symptoms: During the menopause, when menstrual cycles become less frequent, many women develop symptoms such as hot flushes and sleep disorders. This is due to an imbalance between the hormones oestrogen and progesterone during this time. Thanks to the diosgenin it contains, wild yam is said to help alleviate menopausal symptoms. However, studies have not yet found any evidence for this [1]. However, one study came to the conclusion that the ingredients can actually have a positive effect on the hormone balance of post-menopausal women [2]. Another study showed that the active ingredients contained in yam can even reduce the risk of breast cancer and cardiovascular disease in postmenopausal women [3].

Cognition and memory: One study also concluded that yam also improves cognitive abilities. The diosgenin it contains improved the memory performance of the test subjects - both in healthy brains and in brains with Alzheimer's disease [4].

PMS: It is used by women to relieve menstrual cramps, for example against premenstrual symptoms, or PMS for short. The B vitamins, vitamin C, copper and iron it contains are said to help alleviate abdominal pain and other symptoms. The hormone diosgenin is said to help balance out the excess oestrogen that is often responsible for headaches, insomnia, cramps and sore breasts that can occur in the run-up to a woman's period. However, there are no studies to date that prove this effect.

Other: In traditional medicine, it is also taken to combat stress and anxiety. The diosgenin it contains is said to not only have an influence on the balance of sex hormones, but is also involved in the production of the hormone DHEA. DHEA balances out the effect of the hormone cortisol, which is released under stress. When the cortisol level rises, the production of DHEA decreases and vice versa. However, no studies have yet been carried out to prove this effect. The extract or a decoction from the tuber is also used for gastrointestinal problems. The ingredients are said to have an antispasmodic and digestive effect, but this has not yet been scientifically proven.

Is yam suitable for contraception?

In fact, the plant was also used by indigenous peoples as a contraceptive to prevent pregnancy. This effect has not been proven; there are no relevant study results on contraception with yams.

Can the consumption of yam root or extract have side effects?

As yams or the extract are natural products, there are generally no side effects. But of course, as with all other foods, intolerance can occur. In these cases, it is not advisable to consume the root or food supplements.

When should wild yam products or capsules containing yam be taken?

If you take food supplements containing yam, e.g. as capsules, you should read the package leaflet and the recommended dosage.

Sources
[1] https://pubmed.ncbi.nlm.nih.gov/11428178/
[2] https://pubmed.ncbi.nlm.nih.gov/16093400/
[3] https://pubmed.ncbi.nlm.nih.gov/16093400/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691776/