Maca, scientifically known as Lepidium meyenii or Lepidium peruvianum, is a plant native to the high plateaus of the Andes Mountains in Peru. Often referred to as Peruvian Ginseng or Ginseng Andin, maca is a relative of the radish and has a scent reminiscent of butterscotch. It has been cultivated as a root vegetable for at least 3000 years. The root is also used medicinally. Maca is now grown worldwide, including in China’s Yunnan province.
Traditional Uses and Composition
The native people of Peru have traditionally used maca as both food and medicine for centuries. Maca root is a nutritional powerhouse and superfood, and has one of the highest nutritional values of any crop grown in the region. It is an important medicinal plant and staple food of Peruvians. In Peru, maca root is consumed in food and tea.
Maca is a cruciferous vegetable, part of the same family as broccoli, cabbage, cauliflower, and kale. The edible part of maca comes from the root and consists of three color types: yellow, red and black. Yellow maca is the most common and cheapest. Red maca is a rare form of maca and a little pricier than yellow maca. Black maca is the rarest form of maca and the most expensive.
The root contains amino acids, iron, calcium, fiber, vitamins, minerals, and several unique compounds, including macamides, macaridine, alkaloids, and glucosinolates.
Forms of Maca
You can get maca root supplements in many forms, including:
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- Capsules
- Powder
- Tablets
- Gummies
- Liquids, including tinctures
After maca is harvested, the parts that offer the most health benefits (the tuber and root) are processed to make these supplements. This often involves drying the plant and crushing it into a powder.
Maca is also available as maca root powder, which is widely available and easy to incorporate into your diet. You can add maca powder to smoothies, oatmeal, baked goods, energy bars, and more. Its nutty, butterscotch-like taste pairs well with many sweeter flavors.
Potential Benefits of Maca Root
On the internet, you'll find a wealth of claims that maca root helps with various health issues. But in most cases, rigorous scientific evidence (that is, recent randomized controlled trials in big populations of humans) to support these claims is lacking. Some evidence suggests that maca supplements may help improve certain aspects of sexual health and fertility, reduce menopause symptoms, and improve mood in certain people.
Sexual Function and Libido
Maca powder is traditionally used to boost sexual performance. Some research suggests it may benefit males with low sexual desire or libido. Studies in both men and women have shown increases in libido without any shift in hormone levels.
- A 2019 study suggests combining maca with Chinese chive seed (Allium tuberosum) improved erectile dysfunction in male mice.
- A 2020 study suggests that taking 2 grams (g) of maca per day for 12 weeks may significantly improve sperm concentration compared with a placebo treatment. However, they didn’t find a significant difference in sperm motility between the treatment and placebo groups.
- One older 2015 study of 45 females with antidepressant-induced sexual dysfunction also suggests that taking 3,000 milligrams (mg) of maca root per day for 12 weeks significantly improved sexual function and libido compared with a placebo.
Although these studies are small and have inconsistent results, maca may improve sexual functioning in women who are taking antidepressants. Women who were postmenopausal showed the most positive results.
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Fertility
Researchers studied men’s semen count, as well as sperm shape and ability to move. Results showed that maca may improve semen quality. One study found that men with reduced sperm motility or a low sperm count who took 2 grams (g) of maca root for 12 weeks saw improvements in sperm concentration compared with those taking the placebo.
Menopause Symptoms
Studies show that maca can ease discomfort related to hormone levels in postmenopausal women. Research suggests that maca may benefit people going through menopause by helping to relieve some symptoms, including hot flashes and interrupted sleep. In one study, women reported improvements in their symptoms.
Energy and Mood
Some people who take maca say that it boosts their energy, stamina, and overall health. A 2021 study in mice found maca helped regulate exercise-induced fatigue. Another 2022 study on mice came to a similar conclusion. A 2022 study in young adult females also showed that maca extract might reduce fatigue.
A 2016 study of 175 people living at either low or high altitudes demonstrated that taking 3 g of red or black maca daily for 12 weeks improved mood and energy scores compared with a placebo. Maca’s apoptogenic qualities might be helpful for depression and anxiety. People who use maca report a mood and energy boost.
Other Potential Benefits
Human research investigating the potential health benefits of maca is limited. However, initial findings from test tube studies and animal studies in mice and rats suggest maca may benefit health by:
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- helping preserve cognitive function
- supporting treatment of benign prostatic hyperplasia (BPH)
- helping wound healing
- containing anti-inflammatory properties
- containing prebiotic nutrients that may support digestion
Animal studies suggest maca may increase endurance, enhance sexual function, and improve memory deficits. Maca consumption was associated with lower serum IL-6 levels and higher health status. An isolated N‑alkylamide from maca root exerted cannabimimetic actions. Maca polysaccharides demonstrated radical scavenging activity.
Side Effects and Precautions
Even though maca is safe, some people have side effects such as:
- Moodiness
- Cramps
- Insomnia (not getting enough good sleep)
- Stomach distress
- Menstrual cycle problems
Subjective reports of altered menstrual cycles, moodiness, cramps, gastritis, and insomnia have been noted.
General Safety
Maca is likely safe for most people when eaten in foods. Maca is possibly safe when taken in larger amounts as medicine, short-term. Doses up to 3 grams daily seem to be safe when taken for up to 4 months.
Hormone-Sensitive Conditions
Since maca seems to affect sex hormones, those with hormone-sensitive cancers should avoid it. These cancers include ovarian, breast, endometrial, and uterine. Also, those with uterine fibroids shouldn’t take it. Extracts from maca might act like estrogen. If you have any condition that might be made worse by estrogen, do not use these extracts.
Pregnancy and Breastfeeding
There isn't enough reliable information to know if maca is safe to use when pregnant or breast-feeding. Stay on the safe side and stick to food amounts. It is important to research the product you use, especially if you are pregnant or nursing.
Medication Interactions
Many people use herbal medicines, often without telling their doctors. This practice can be dangerous, as plant-based supplements like maca powder can interact with other drugs. Maca may interact with blood thinners, antidepressants, and blood pressure medications. Losartan: Maca was shown to enhance the blood pressure-lowering effects of losartan in hypertensive rats. If you get your testosterone levels measured during labs, taking maca might affect those results.
Herb-drug interactions are rarer than once thought. Still, the risk is real, especially for older adults who are likely to take multiple medications.
Tainted Products
Be careful about using supplements that claim to improve sexual performance. The FDA has found that some makers of these supplements have put sildenafil - the active ingredient in drugs such as Viagra and Revatio - in their products. To avoid using tainted products, buy from a reputable retailer. The FDA also suggests avoiding products that claim to be fast-acting, come in single-use packages, or advertise using spam. Other red flags include package labels you’re unable to read or packages that mimic FDA-approved products. Also, beware of any product that claims to be an alternative to FDA-approved drugs. The FDA doesn’t test supplements. Look for products tested by a third-party agency. Some stores stock only supplements that are third-party tested.
Other Precautions
- Don’t eat raw maca. Instead, boil it or use packaged products.
- To get the most out of your maca, don’t bake with it or add it to hot foods or drinks.
- If you want to try maca root, find a reputable supplier or brand to ensure the quality and purity of the maca product.
- The dosage of maca can vary from person to person and how it is manufactured. As a rule of thumb, never take more than the manufacturer’s recommended dosage.
- Tell your healthcare providers about any dietary supplements you’re taking, such as herbs, vitamins, minerals, and natural or home remedies.
- Talk with your healthcare providers before taking maca supplements. Herbal supplements are stronger than the herbs you would use in cooking. Some herbal supplements can also affect how medications work.
- Talk to your healthcare provider if you have hormone-sensitive cancer, such as breast or uterine cancer.
- Talk to your healthcare provider if you’re pregnant or breastfeeding.
Dosage and How to Use
Maca has most often been used by adults in doses of 1.5-3.5 grams by mouth daily for 6-16 weeks. The dosage of maca root powder used in studies generally ranges from 1.5 to 3 g per day. The optimal dose for medicinal use of maca has not been established.
The dose depends on your age and health. But researchers haven’t determined an appropriate range of doses, so you should talk to your doctor before using maca. Speak with a healthcare provider to find out what dose might be best for a specific condition.
You can use maca in many different foods and drinks. In Peru, it’s a staple ingredient in dishes like porridges, empanadas, and soups. You can also add maca to smoothies, hot drinks, cereals, baked goods, and desserts.
Maca vs. Ashwagandha
Ashwagandha and maca share some similarities, but there are a few key differences. They’re both classified as adaptogens: substances believed to help the body manage stress. Ashwagandha is an herb widely used in Indian Ayurvedic and Unani medicine. Maca is a cruciferous root vegetable native to the Peruvian Andes, traditionally eaten as both a food and a natural aphrodisiac. Ashwagandha is often used to lower stress, promote relaxation, and aid sleep. Maca is better known for its potential energizing benefits.
Types of Maca
There are many different types of maca, which vary based on things such as where and how it was grown and what color the root is. The most common root colors are yellow, black, and red. It also grows in shades of purple and grey.
Maca and Testosterone
Maca doesn’t increase testosterone levels. Research suggests there is no statistical difference in terms of testosterone levels between subjects who used maca root and those who didn’t.
How Long Does It Take for Maca to Work?
The length of time before you see a positive effect depends on the type of effect you’re interested in. However, various research studies have found noticeable positive effects after 12 weeks of maca use.