Everything You Need to Know About
Maca (Lepidium meyenii)
Botanical family: Brassicaceae
Parts used: Roots
Overview & Health Benefits
Maca (Lepidium meyenii), cultivated for millennia in the Peruvian Andes, is more than just a food; it's a cornerstone of Andean culture, revered for its nourishing and adaptogenic properties (Gonzales et al., 2009; NRC, 1989). From its traditional uses in roasted dishes, invigorating beverages, and hearty porridges, maca's earthy, nutty flavour has woven its way through generations (NRC, 1989). Modern science is now catching up with tradition, exploring maca's potential to support hormonal balance, enhance resilience to stress, and address various health concerns (Peres et al., 2020; Wang & Zhu, 2019). This once-local treasure is now finding its place in kitchens and wellness practices worldwide.
Key Benefits
- Energy and stamina
- Hormonal balance
- Mood support
- Fertility support
Energy and Stamina: Traditionally used to combat fatigue and boost stamina (NRC, 1989), maca's energising effects are likely linked to its impressive nutritional profile, boasting protein, essential amino acids, fatty acids, and key minerals (Dini et al., 1994; Peres et al., 2020; Wang & Zhu, 2019). Studies have even investigated its potential to enhance athletic performance and oxygen consumption (Peres et al., 2020).
Mood Enhancement and Stress Management: Maca's adaptogenic properties (Peres et al., 2020), recognised in traditional use, suggest its ability to support emotional balance and stress response. Beyond anecdotal evidence, studies show maca may reduce levels of the inflammatory marker IL-6 and alleviate depressive symptoms (Peres et al., 2020; Stojanovska et al., 2015; Wang & Zhu, 2019). Animal studies further indicate a potential role in improving learning and memory (Peres et al., 2020).
Sexual Health and Libido: Maca's traditional association with enhanced libido and sexual function (Gonzales et al., 2009; Peres et al., 2020) is supported by clinical trials (Gonzales et al., 2002; Zenico et al., 2009). Notably, maca has also shown promise in alleviating antidepressant-induced sexual dysfunction, especially in women (Dording et al., 2008, 2015; Peres et al., 2020).
Women's Hormonal Health: Maca has a history of traditional use in supporting women's hormonal balance. Studies have shown potential benefits for managing menopausal symptoms such as sexual dysfunction, anxiety, depression, and even diastolic blood pressure, without directly altering oestrogen levels (Brooks et al., 2008; Lee et al., 2011; Stojanovska et al., 2015; Peres et al., 2020).
Male Fertility and Prostate Health: Maca has shown positive effects on several markers of male reproductive health. Human trials indicate improvement in semen parameters, including volume, sperm count, and motility (Gonzales et al., 2001). This is further supported by a systematic review by Lee et al. (2016) which, while acknowledging limitations in the number of robust trials, found suggestive evidence that maca can improve semen quality in both infertile and healthy men. Animal studies also suggest a potential positive impact on spermatogenesis (Gonzales et al., 2006; Wang & Zhu, 2019). Further, red maca has demonstrably reduced prostate size in rat models, suggesting a potential protective role against prostate enlargement (Gonzales et al., 2005).
Safety Profile
Maca, with its long history of use as a food in the Andes, generally exhibits a good safety profile. Clinical trials involving various forms of maca, including gelatinized maca (Gonzales et al., 2002), maca extracts (Zenico et al., 2009; Gonzales-Arimborgo et al., 2016), and maca flour (Stojanovska et al., 2015) have reported no serious adverse effects. A 12-week double-blind placebo-controlled study specifically investigating the safety of red and black maca extracts found no significant difference in reported adverse events between the maca and placebo groups (Gonzales-Arimborgo et al., 2016). This, combined with maca's traditional use as a staple food, supports its safety for consumption. However, as with any herbal remedy, it's advisable to consult a qualified medical herbalist or another healthcare professional before using maca, especially if you are pregnant, breastfeeding, if you have pre-existing health conditions or if you are taking prescription medications.
References
Brooks, N. A., Wilcox, G., Walker, K. Z., Ashton, J. F., Cox, M. B., & Stojanovska, L. (2008). 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, 15(6), 1157–1162. https://doi.org/10.1097/gme.0b013e3181732953
Dini, A., Migliuolo, G., Rastrelli, L., Saturnino, P., & Schettino, O. (1994). Chemical composition of Lepidium meyenii. Food Chemistry, 49(4), 347–349. https://doi.org/10.1016/0308-8146(94)90003-5
Dording, C. M., Fisher, L., Papakostas, G., Farabaugh, A., Sonawalla, S., Fava, M., & Mischoulon, D. (2008). A double-blind, randomized, pilot dose-finding study of maca root (L. meyenii) for the management of SSRI-induced sexual dysfunction. CNS Neuroscience & Therapeutics, 14(3), 182–191. https://doi.org/10.1111/j.1755-5949.2008.00052.x
Dording, C. M., Schettler, P. J., Dalton, E. D., Parkin, S. R., Walker, R. S. W., Fehling, K. B., Fava, M., & Mischoulon, D. (2015). A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evidence-Based Complementary and Alternative Medicine, 2015, Article 949036. https://doi.org/10.1155/2015/949036
Ernst, E. (2016). The safety of maca (Lepidium meyenii) and its effect on fertility in humans: A systematic review. Maturitas, 94, 15–16. https://doi.org/10.1016/j.maturitas.2016.08.009
Gonzales, G. F., Cordova, A., Gonzales, C., Chung, A., Vega, K., & Villena, A. (2001). Lepidium meyenii (Maca) improved semen parameters in adult men. Asian Journal of Andrology, 3(4), 301–303. https://pubmed.ncbi.nlm.nih.gov/11753476/
Gonzales, G. F., Córdova, A., Vega, K., Chung, A., Villena, A., Góñez, C., & Castillo, S. (2002). Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia, 34(6), 367–372. https://doi.org/10.1046/j.1439-0272.2002.00519.x
Gonzales, G. F., Miranda, S., Nieto, J., Fernández, G., Yucra, S., Rubio, J., Yi, P., & Gasco, M. (2005). Red maca (Lepidium meyenii) reduced prostate size in rats. Reproductive Biology and Endocrinology, 3, Article 5. https://doi.org/10.1186/1477-7827-3
Gonzales, G. F., Gonzales, C., & Gonzales-Castañeda, C. (2009). Lepidium meyenii (Maca): A plant from the highlands of Peru – from tradition to science. Forsch Komplementmed, 16(6), 373–380. https://doi.org/10.1159/000264618
Gonzales-Arimborgo, C., Yupanqui, I., Montero, E., Alarcón-Yaquetto, D. E., Zevallos-Concha, A., Caballero, L., Gasco, M., Zhao, J., Khan, I. A., & Gonzales, G. F. (2016). Acceptability, safety, and efficacy of oral administration of extracts of black or red maca (Lepidium meyenii) in adult human subjects: A randomized, double-blind, placebo-controlled study. Pharmaceuticals (Basel), 9(3), Article 49. https://doi.org/10.3390/ph9030049
Lee, M. S., Lee, H. W., You, S., & Ha, K.-T. (2016). The use of maca (Lepidium meyenii) to improve semen quality: A systematic review. Maturitas, 92, 64–69. https://doi.org/10.1016/j.maturitas.2016.07.013
Lee, M. S., Shin, B.-C., Yang, E. J., Lim, H.-J., & Ernst, E. (2011). Maca (Lepidium meyenii) for treatment of menopausal symptoms: A systematic review. Maturitas, 70(3), 227–233. https://doi.org/10.1016/j.maturitas.2011.07.017
National Research Council (U.S.). (1989). Lost crops of the Incas: Little-known plants of the Andes with promise for worldwide cultivation. National Academy Press.
Peres, N. da S. L., Bortoluzzi, L. C. P., Marques, L. L. M., Formigoni, M., Fuchs, R. H. B., Droval, A. A., & Cardoso, F. A. R. (2020). Medicinal effects of Peruvian maca (Lepidium meyenii): a review. Food & Function, 11(1), 83–92. https://doi.org/10.1039/C9FO02732G
Stojanovska, L., Law, C., Lai, B., Chung, T., Nelson, K., Day, S., Apostolopoulos, V., & Haines, C. (2015). Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric, 18(1), 69–78. https://doi.org/10.3109/13697137.2014.929649
Wang, S., & Zhu, F. (2019). Chemical composition and health effects of maca (Lepidium meyenii). Food Chemistry, 288, 422–443. https://doi.org/10.1016/j.foodchem.2019.02.071
Zenico, T., Cicero, A. F. G., Valmorri, L., Mercuriali, M., & Bercovich, E. (2009). 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, 41(2), 95–99. https://doi.org/10.1111/j.1439-0272.2008.00892.x