Maca (L. meyenii) is an edible herbaceous biennial plant that belongs to the cruciferous vegetable family. Maca has enjoyed widespread and historical use in ancient Inca culture and society. Maca was grown throughout the Andes mountains and is known for its adaptogenic properties.
Most medicinal preparations of maca are derived from the plant’s root, resembling a turnip that comes in black, red, yellow, or white hues.
What are the health benefits of maca?
The Incas were on to something with maca thanks to its potential health benefits that extend to the present day.
However, like many herbal supplements, it’s important to remember that the health benefits maca possesses aren’t supported by comprehensive research. For instance, the claim that maca can help cognitive function and memory has been only tested on animals. Therefore, it’s prudent to take any exaggerated claims about maca root with a healthy dose of skepticism.
Nevertheless, here’s what we know about maca and what the science says about its benefits for humans.
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- Boosts sex drive
Maca has long been used throughout history as an aphrodisiac, and science may just support this claim. A 2002 study showed that men taking maca supplements experienced increased sexual appetite independent of other factors that affect sex drive, such as hormone levels, stress, anxiety, and depression.
Moreover, it’s not just men that stand to gain from taking maca–a 2010 meta-analysis showed that it also boosted sex drive in menopausal women. However, the results from the meta-analysis were only based on a sampling of small studies.
- Enhances mood
Maca is really turning heads as a mood and energy enhancer in present-day alternative medicine. Maca is loaded with carbohydrates, a primary energy source, which may reload any depleted glycogen stores to give us more energy. In animal studies, maca gave rats more energy to swim longer.
Moreover, maca may protect against the effects of oxidative stress induced by exercise. In a small study in 2020, male cyclists were given maca supplements for two weeks. After taking the supplement, the cyclists managed to complete a 40 km time trial faster than before taking them. However, the differences weren’t that substantial when compared to the cyclists in the placebo group.
- Boosts male fertility
Maca root has plenty of potential for a variety of sexual dysfunctions. For instance, a 2015 study found that maca boosted sperm production and motility in adult men as opposed to a placebo.
Another 2001 study showed that while hormonal levels remained static, positive changes in sperm count, motility, and semen volume increased in men who took maca supplements for four months. This study showed that maca may have the potential to improve male fertility without influencing testosterone levels.
Another 2016 meta-analysis of the existing research showed that while the research results suggest that maca may help boost sperm quality, it was noted that the studies cited were small and limited in scope. Further research is required to conclusively determine such findings.
- May help ease symptoms of menopause
Pioneering studies have been conducted on maca and its effects on physical and mental menopause symptoms. For instance, a small study conducted in 2008 found that taking 3.5 mg of maca every day for six weeks slightly reduced psychological symptoms and boosted sexual function in women with menopause.
Yet another small 2014 study tested maca for 12 weeks in postmenopausal subjects. The results showed that the supplementation relieved depression and reduced blood pressure in the subjects.
What Are the Side Effects of Maca?
The main sticking point with maca as a supplement is that the research that substantiates its claims is very limited. It is therefore more prudent to err out of an abundance of caution and talk to your healthcare provider about any questions, concerns, or potential interactions of supplementation and follow their advice.
Sure, small clinical studies and animal tests have been conducted––but their findings are inconclusive as far as their benefits and lack of side effects are concerned, and if both are the same for humans or in larger sections of the population.
Likewise, most of the reported side effects for maca are anecdotal which indicates that maca is well-tolerated in general. Anecdotal reports claim that the side effects of having heightened alertness or an anxious feeling interfered with sleep. However, there is no science to substantiate the anecdotal reports.
What Are the Available Types of Maca Supplements?
Maca is available in different preparations. For instance, maca supplements range from tablets, liquids, extracts, and powders. Supplements containing red or black maca are also available besides yellow maca, which may offer slightly different benefits than the others.
Maca has a nutty, earthy flavor akin to caramel that people enjoy. You can easily add it to meals, smoothies, or beverages.
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How Should I Take Maca Root?
Maca is most commonly taken as a powder, and it’s best consumed with beverages like smoothies, milk, or lattes. It’s also the most popular way to consume the herb. However, maca root has recently been used in topical skincare applications. In 2011 studies conducted on animals, maca applied as a topical skincare product may help protect against ultraviolet rays due to its antioxidant content.
Damage from UV rays and the sun increases your risk of developing skin cancer. However, since the tests have only been conducted on animals, there is plenty of work yet to be done to determine if it works as well in humans. Neither does that mean maca skincare products are effective replacements for traditional sunscreens.
What are the Safety Concerns and Risks Surrounding Maca?
Maca is well-tolerated, but it’s not for everyone. Consult your healthcare provider before taking maca supplements. And, if by any chance you have the following conditions, you might want to avoid them entirely.
- People with abnormal thyroid function. Maca is related to cabbage, Brussels sprouts, and other cruciferous vegetables. That means it contains goitrogens. Goitrogens are substances that may interfere with your thyroid function. People with thyroid-related conditions should refrain from taking maca supplements.
- People with hormone-related conditions. People with hormone-related conditions like uterine or breast cancer or endometriosis should avoid taking maca. In 2006, a study on maca extract showed that the substance can act like estrogen, which can be cancer-causing in certain cases. Managing these conditions needs you to work closely with a doctor who can monitor your hormone (estrogen) levels religiously. Maca may interfere with and exacerbate symptoms by affecting hormone levels.
- Pregnant or breastfeeding individuals. Maca can help women who wish to get pregnant considering its beneficial effects on libido and male and female fertility. However, while maca may help create the essential conditions to conceive, women who are expecting or breastfeeding should avoid taking maca root extracts because of the lack of knowledge about its safety in those circumstances.
