Maca – the miracle root from the Andes

Maca is considered a superfood of the South American Incas. It is also becoming increasingly popular here and is recommended as a natural aphrodisiac. The root is said to help with low libido and potency issues. Additionally, it is believed that the root can support those with unfulfilled desires for children and menopausal complaints. Athletes, on the other hand, take Maca to enhance their performance. 

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Maca – a natural superfood of the Incas

Maca is a tuberous root. It is classified as a Peruvian cress plant from the cruciferous family and grows at altitudes over 4000 meters. There, it withstands harsh environmental conditions, such as cold and high UV radiation. The superfood Maca has a long tradition. The plant is believed to have been cultivated over 2000 years ago. The Incas also used the tuber.In addition to Yacon and Lucuma, they also rely on the Maca root. But it wasn't just the locals who were convinced of its effects. The Spaniards exported large quantities of Maca to their homeland so that their population could also benefit from the positive properties of the tuber. In Peruvian natural medicine, the Maca tuber has its established place. It is known for its warming effect and is used for rheumatism. It is also administered for respiratory complaints and to boost fertility.

Maca Ingredients - what's inside?

Due to the nutrients it contains, which are said to have a positive effect on health, the Maca root is on the list of superfoods.The following ingredients are contained in the tuber:
  • Protein
  • Carbohydrates
  • Secondary plant substances (especially steroids, imidazole alkaloids, and mustard oil glycosides 
  • Iodine
  • Zinc
  • Iron
  • Magnesium
  • Phosphorus
  • Calcium
The special feature: Maca has a higher content of iron and calcium than potatoes.

Maca - Effects and Studies

Science has also dealt with Maca. Studies investigate whether and what health effects the root has.

Maca and Libido

Maca is primarily said to have an aphrodisiac effect. For this reason, several studies are concerned with this thesis. In 2015, women were treated with 3 g of Maca over a period of 12 weeks. They suffered from reduced libido due to the intake of serotonin reuptake inhibitors.Using questionnaires (ASEX and MGH-SFQ), the extent of sexual dysfunction was recorded before and during the application. After evaluating the questionnaires, it became clear that twice as many women experienced an improvement in sexual desire compared to the untreated control group. The increased libido could be linked to a rise in testosterone levels 1. Women also have testosterone, albeit in significantly lower amounts than men. However, testosterone production continues to decline with increasing age.  Another study conducted by the same authors demonstrated that 1.5 g of Maca was insufficient to have a stimulating effect on women's libido. However, 3 g of Maca proved to be effective 2. Men were also subjected to a clinical trial.For this purpose, 50 male participants (averaging 36 years old) took 2400 mg of Maca daily for 12 weeks. All test subjects suffered from mild erectile dysfunction. The superfood also showed effects in them. Sexual well-being and erections improved among the participants 3. It should be noted, however, that the patients only reported mild complaints. Whether Maca can have the same effect in cases of severe erectile dysfunction needs to be clarified. Interestingly, Maca initially requires a period of development. It appears that a significant effect only occurs after several weeks. This thesis was also supported by another clinical study. In this study, participants reported a 24% increase in libido after 4 weeks, and after another 4 weeks, the value rose to 40% 4.

Maca for Infertility

Studies on animals have provided evidence that Maca can optimize sperm quality. This includes the motility and morphology of the sperm 5-8. However, since results from animal studies cannot be directly transferred to humans, human studies have also been conducted. Nevertheless, the study groups are relatively small, and some lack quality due to the absence of a control group. Nonetheless, the scientific investigations should be mentioned here. In one study, 9 healthy men were part of the study group, who took 1500 or 3000 mg of Maca daily. The observation period was set at 4 months. After a final assessment, it was found that hormone levels did not change, but the sperm volume increased.The sperm concentration, the number of motile sperm, and the total sperm count also improved 9. In another clinical study involving 10 men diagnosed with infertility, no increase in sperm concentration or total sperm count was observed within 12 weeks. However, the number of motile sperm increased by 10%, and the morphology normalized. In a double-blind placebo-controlled study model involving humans, no optimization of total sperm count was found; however, 1.75 g of Maca daily led to an increased sperm concentration and motility 10. In all clinical investigations, the fertility-stimulating effect was only observed after 6 weeks. Since some studies lack good quality, further research in this area is necessary.

Maca in Menopause 

Women often suffer from a wide range of symptoms during menopause, including hot flashes and mood swings. In addition to yam root, maca is also believed to alleviate menopausal symptoms. Clinical studies have investigated maca during both early and late menopause. In an Australian study, over 160 women were administered 2 g of maca powder daily for 4 months. Before the scientific investigation, the participants showed low estradiol levels and elevated FSH levels. The latter refers to follicle-stimulating hormone. These values are common in women during menopause. The study results provide evidence that maca is evidently capable of boosting estradiol production.At the same time, the superfood suppressed FSH levels and led to an increased HDL level (good cholesterol). After evaluating the questionnaires, it was clear that the manifestation and frequency of menopausal symptoms, such as hot flashes, nervousness, and night sweats, improved. Among other things, an improvement in decreased libido and mood swings was also observed. Maca was able to reduce the KMI index, which describes the severity of postmenopausal symptoms 11. Another study involved 14 women who took 3.5 g of Maca over a period of 6 weeks. No hormonal changes were observed; however, an improvement in psychological symptoms associated with menopause was noted. These included depression, sexual disinterest, and inner restlessness 12.In another clinical study, researchers found that depressive moods and blood pressure in postmenopausal participants were reduced with the help of Maca 13

Maca and Athletic Performance 

In a small study, Maca was investigated for a possible performance-enhancing effect on athletes. The study group included trained and experienced cyclists who took Maca for 14 days. At the beginning and end of the study, they were asked to cycle a distance of 40 km. The treated cyclists completed the same distance 1 minute faster than the control group 14. Since the evidence regarding Maca and athletic performance is still quite thin, further clinical investigations should follow.

Maca – Forms of Administration

Maca can be taken in both capsule and powder form.Capsules are suitable for long-term use and can be easily taken on trips. Pre-dosed, swallowing them is easy without prior weighing. It is important for users to pay attention to the dosage recommendations, as manufacturers fill the capsules differently. With maca powder, users have more freedom regarding application. The powder can be mixed into drinks or foods. Many buyers add maca to their daily muesli or snacks like yogurt. Additionally, maca powder is considered purer, as the capsule form often contains many other active ingredients. This includes stimulants, which is why it is important to read the dosage instructions carefully.

Maca – Dosage

In addition to the purpose of use, age and weight are also crucial for correct dosing. The recommended daily dose typically varies between three to five grams.Athletes often take higher doses of up to 10 g. Regular consumers should start with a low dosage. A dosage of 1.5 to a maximum of 3 g of Maca daily is recommended for this purpose. People suffering from sexual dysfunction or menopausal symptoms are advised to gradually acclimate their bodies to a dose of 3-5 g daily. The intake can be divided into several single doses throughout the day. In general, the more pronounced the symptoms are and the older the user is, the higher the daily dose should be. If the symptoms are chronic, for example in cases of infertility, a duration of intake over several weeks to months should be aimed for. Studies have indicated that Maca initially requires a development time, and the best results often occur only after 4 months.

Maca – Side Effects

During clinical studies, no side effects were observed with the intake of 3-4 g of Maca powder daily15. Users should not exceed a maximum dosage of 5 g to avoid any potential side effects. Since Maca contains mustard oils, it could theoretically cause stomach irritation. Therefore, individuals with gastrointestinal inflammation should refrain from consuming Maca products, particularly the fresh, unprocessed variety.

Buy Maca

Maca powder is traditionally processed in several steps. First, the tubers are harvested and turned into powder. After a drying period, the Maca flour is dried in ovens at 60° after a few weeks. The bioactive compounds of the Maca plant (Macamides) are produced through the aforementioned traditional processing, which is also influenced by the extreme environmental conditions 16.Through an interplay of environmental influences and the ingredients of Maca, Macamides are formed. The fresh variant of Maca, on the other hand, contains only a small amount of the valuable Macamides. Therefore, traditional production is considered a quality criterion for a good Maca product. If the processing is not evident from the product description, it is worthwhile to inquire with a trusted manufacturer. Furthermore, it should be ensured that Maca powder and capsules are free from additives. Sources: Dording CM, Schettler PJ, Dalton ED, Parkin SR, Walker RS, Fehling KB, et al. A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evidence-based complementary and alternative medicine: eCAM. 2015;2015:949036.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411442/
  1. Dording CM, Fisher L, Papakostas G, Farabaugh A, Sonawalla S, Fava M, et al. A double-blind, randomized, pilot dose-finding study of maca root (L. meyenii) for the management of SSRI-induced sexual dysfunction. CNS neuroscience & therapeutics. 2008 Fall;14(3):182-91. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1755-5949.2008.00052.x
  1. Zenico T, Cicero AF, Valmorri L, Mercuriali M, Bercovich E. Subjective effects of Lepidium meyenii (Maca) extract on well-being and sexual performances in patients with mild erectile dysfunction: a randomised, double-blind clinical trial. Andrologia. 2009 Apr;41(2):95-9. https://www.ncbi.nlm.nih.gov/pubmed/19260845
  1. Gonzales GF, Cordova A, Vega K, Chung A, Villena A, Gonez C, et al. Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 2002 Dec;34(6):367-72.https://www.ncbi.nlm.nih.gov/pubmed/12472620
  1. Gonzales GF, Gonzales-Castaneda C, Gasco M. A mixture of extracts from Peruvian plants (black maca and yacon) improves sperm count and reduces glycemia in mice with streptozotocin-induced diabetes. Toxicology mechanisms and methods. 2013 Sep;23(7):509-18. https://www.ncbi.nlm.nih.gov/pubmed/23489070
  1. Yucra S, Gasco M, Rubio J, Nieto J, Gonzales GF. Effect of different fractions from hydroalcoholic extract of Black Maca (Lepidium meyenii) on testicular function in adult male rats. Fertility and sterility. 2008 May;89(5 Suppl):1461-7. https://www.fertstert.org/article/S0015-0282(07)01020-5/fulltext
  1. Clement C, Kneubuhler J, Urwyler A, Witschi U, Kreuzer M. Effect of maca supplementation on bovine sperm quantity and quality followed over two spermatogenic cycles. Theriogenology. 2010 Jul 15;74(2):173-83.https://www.ncbi.nlm.nih.gov/pubmed/20452008
  1. Lavana A, Vázquez R, Palma-Irizarry M, Orihuela A. Effect of supplementation with maca (Lepidium meyenii) in libido and semen characteristics in hair sheep rams (Ovis aries). Bol latinoam Caribe plantas med aromát. 2013;12(3):238-42.
  1. Gonzales GF, Cordova A, Gonzales C, Chung A, Vega K, Villena A. Lepidium meyenii (Maca) improved semen parameters in adult men. Asian journal of andrology. 2001 Dec;3(4):301-3. http://www.asiaandro.com/archive/1008-682X/3/301.htm
  1. Melnikovova I, Fait T, Kolarova M, Fernandez EC, Milella L. Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study. Evidence-based complementary and alternative medicine : eCAM. 2015;2015:324369.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4569766/
  1. Meissner HO, Mscisz A, Reich-Bilinska H, Kapczynski W, Mrozikiewicz P, Bobkiewicz-Kozlowska T, et al. Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): (II) Physiological and Symptomatic Responses of Early-Postmenopausal Women to Standardized doses of Maca in Double Blind, Randomized, Placebo-Controlled, Multi-Centre Clinical Study. International journal of biomedical science: IJBS. 2006 Dec;2(4):360-74. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614647/
  1. Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008 Nov-Dec;15(6):1157-62.https://www.researchgate.net/publication/23250240_Beneficial_effects_of_Lepidium_meyenii_Maca_on_psychological_symptoms_and_measures_of_sexual_dysfunction_in_postmenopausal_women_are_not_related_to_estrogen_or_androgen_content
  1. Stojanovska L, Law C, Lai B, Chung T, Nelson K, Day S, et al. Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric: the journal of the International Menopause Society. 2015 Feb;18(1):69-78. https://www.ncbi.nlm.nih.gov/pubmed/24931003
  1. Stone M, Ibarra A, Roller M, Zangara A, Stevenson E. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. Journal of ethnopharmacology. 2009 Dec 10;126(3):574-6. https://www.ncbi.nlm.nih.gov/pubmed/19781622
  1. Shin BC, Lee MS, Yang EJ, Lim HS, Ernst E. Maca (L. meyenii) for improving sexual function: a systematic review. BMC complementary and alternative medicine. 2010;10:44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928177/
  1. Esparza E, Hadzich A, Kofer W, Mithofer A, Cosio EG.Bioactive maca (Lepidium meyenii) alkamides are a result of traditional Andean postharvest drying practices. Phytochemistry. 2015 Aug;116:138-48. https://www.ncbi.nlm.nih.gov/pubmed/25817836