Maca

Medically reviewed by Prof. Giorgi Pkhakadze, MD, MPH, PhD — GMJ Editorial Board

Scientific name: Lepidium meyenii
Category: Herbal extract
RDA: Not established
UL: Not established

What is Maca?

Maca is a cruciferous vegetable native to the high Andes mountains of Peru and Bolivia, where it has been cultivated for over 2,000 years. Also known as Peruvian ginseng, maca belongs to the same plant family as broccoli, cabbage, and radishes. The plant’s root, which resembles a turnip, is the part typically used for medicinal purposes.

Traditionally consumed as a food staple by indigenous populations, maca has gained international attention as a dietary supplement. The root is usually dried and ground into powder, though it’s also available in capsule and liquid extract forms. Maca comes in different varieties distinguished by root color, including yellow, red, and black maca, each potentially offering distinct nutritional profiles.

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Health benefits & uses

Sexual function and libido (Moderate evidence): Several small clinical trials suggest maca may improve sexual desire in both men and women. A 2010 systematic review found evidence supporting maca’s ability to improve sexual function, though researchers noted the need for larger, longer-term studies.

Menopausal symptoms (Limited evidence): Some studies indicate maca may help reduce menopausal symptoms such as hot flashes and mood changes. However, the evidence remains preliminary, with most studies being small and short-term.

Energy and mood (Limited evidence): Traditional use and some preliminary research suggest maca may support energy levels and mood, though robust clinical evidence is lacking. Users often report increased vitality, but placebo-controlled studies are needed.

Fertility support (Limited evidence): Some animal and small human studies suggest maca might support male fertility by improving sperm quality and motility, but more research is needed to confirm these effects.

How it works

Maca’s mechanisms of action are not fully understood. The root contains various bioactive compounds including macamides, macaenes, and glucosinolates. These compounds may influence hormone regulation, though maca doesn’t appear to directly affect sex hormone levels like testosterone or estrogen.

Research suggests maca may work through the hypothalamic-pituitary axis, potentially influencing the body’s stress response and adaptation mechanisms. Its adaptogenic properties may help the body better manage physical and emotional stress, which could explain some of its traditional uses for energy and vitality.

Dosage

Since no official recommended daily allowance or upper limit has been established for maca, dosing is based on traditional use and clinical studies:

• General wellness: 1.5-3 grams daily of maca powder
• Sexual function: 1.5-3 grams daily, based on clinical studies
• Menopausal support: 2-3.5 grams daily

Most supplements provide 500-1,000 mg per capsule. It’s advisable to start with lower doses and gradually increase as tolerated. Consult with a healthcare provider before beginning supplementation, especially if you have underlying health conditions or take medications.

Food sources

Maca is not commonly available as a fresh food outside of its native Peru and Bolivia. In supplement form, it’s available as:

• Dried powder (can be added to smoothies, oatmeal, or beverages)
• Capsules or tablets
• Liquid extracts
• Gelatinized maca (pre-cooked for easier digestion)

In its native regions, maca is traditionally boiled and consumed as a vegetable or fermented to make a mildly alcoholic beverage called maca chicha.

Safety & side effects

Maca is generally considered safe for most people when consumed in food amounts. However, some individuals may experience:

• Digestive upset, including stomach pain or diarrhea
• Sleep disturbances if taken late in the day
• Mood changes or jitteriness
• Changes in menstrual cycle

Raw maca may cause digestive issues in some people, which is why gelatinized (pre-cooked) maca is often recommended. Long-term safety data is limited, so periodic breaks from supplementation may be advisable.

Interactions

Limited research exists on maca’s interactions with medications or other supplements. However, potential considerations include:

Hormone-sensitive conditions: While maca doesn’t appear to directly affect hormone levels, individuals with hormone-sensitive conditions should exercise caution.

Blood pressure medications: Some users report changes in blood pressure, though research is limited.

Other adaptogens: Combining maca with other adaptogenic herbs may enhance or alter effects, though specific interactions are not well-documented.

Who should be cautious

Certain individuals should exercise caution or avoid maca supplementation:

• Pregnant or breastfeeding women: Safety data is insufficient
• Individuals with hormone-sensitive conditions: Including breast, ovarian, or prostate cancer
• People with thyroid conditions: Maca contains goitrogens that may interfere with thyroid function
• Those with high blood pressure: Monitor blood pressure when starting maca
• Children: Safety and appropriate dosing have not been established

Frequently asked questions

How long does it take for maca to work?

Some people report increased energy within days, while effects on sexual function may take 6-12 weeks of consistent use. Individual responses vary significantly.

Is maca better taken with or without food?

Maca can be taken with or without food. Taking it with meals may reduce the risk of digestive upset in sensitive individuals.

Are there differences between maca colors?

Yes, different colored maca varieties may have distinct properties. Red maca is often associated with bone health and prostate support, while black maca may be more effective for male fertility and energy.

Can I take maca daily long-term?

While maca appears safe for most people, long-term safety data is limited. Some practitioners recommend taking periodic breaks, such as 2-3 weeks off every few months.

Does maca affect hormones directly?

Research suggests maca does not directly increase testosterone, estrogen, or other sex hormones, but may influence the body’s hormone regulation systems indirectly.