Maca Simply Explained

1. What Is Maca (Lepidium Meyenii)?

Maca is a plant from the Brassicaceae family. It grows in the highlands of the Andes. Its thickened root is mainly used. This is dried and used as a food. In its region of origin, it is traditionally considered a food and tonic. Fertility, energy, and well-being during menopause are mentioned.

2. Where Is It Found, and What Is It Made From?

Maca is found in dried root powder, in heated powder (gelatinized powder), as well as in aqueous and alcoholic extracts. It is also used as maca flour as a food. The root comes in different ecotypes: yellow, red, and black. It is obtained from the root of the plant, which grows and is cultivated at high altitude on barren soils of the Andes. The root is harvested, dried, and processed into powder or flour.

3. What Does Maca (Lepidium Meyenii) Do? What Research Shows

Sexual Function and Libido

Several studies indicate better sexual function and more desire. In men with age-related complaints or mild erectile problems, erectile function improved more than with a sham treatment 811. In postmenopausal women, sexual function improved 1218. One study found the effect only at a higher amount, not at a lower one 16. The studies are small and short, and a review of herbal remedies shows no clear picture specifically for maca 1.

Menopausal Symptoms

Most research is on menopausal symptoms. Several studies found an improvement in symptoms such as hot flashes and night sweats 713. Mood also improved in one study 14. However, the studies were small and short 513.

Semen Quality and Male Fertility

On sperm quality and male fertility, the picture is inconsistent. One study found a higher sperm concentration in men with fertility problems than with a sham treatment 9. Other studies found no difference or only slight trends 1015. One review sees indications of better values, but no certain evidence 4; a meta-analysis sees unclear effects 2. The studies are small and short, and the forms used differ greatly.

Mood and Psychological Well-Being

Several indications point to better mood. A study with aqueous extract of black or red maca found better mood 6. Another study found better mental performance in men with erectile problems 11. The results come from few, small studies.

Fatigue and Exhaustion

There are initial indications of less fatigue. A study with aqueous extract of black or red maca found more energy than with a sham treatment 6. A single observation reports more energy 20. A review mentions favorable effects on energy and mood 23. The evidence is low because only one controlled study (with a comparison group) is available.

Other Investigations

Further investigations showed several indications. Several studies found better blood pressure values 1417. Blood lipid values also improved in several studies 717. For hormones, the picture was mixed: Some studies found changes 13, others no differences 1518.

4. How Was Maca (Lepidium Meyenii) Taken in the Studies?

In the studies, maca was predominantly given as dried root powder or as heated powder (gelatinized powder). In addition, aqueous and alcoholic extracts were used. Individual investigations tested specific ecotypes such as yellow, red, or black maca. The amounts administered can be found in the table.

5. Is Maca (Lepidium Meyenii) Safe? Side Effects in the Studies

In the studies, maca was predominantly well tolerated. A study with sham treatment mentioned no serious side effects 61216. A review reports that side effects are rare and the usual amount is well tolerated. However, it points out that too high amounts or self-treatment can be risky 322. A case report mentions an increased lead concentration in the blood 21. The studies are predominantly small and short, and the forms, ecotypes, and amounts used differ greatly.

All details with tables and sources: full expert page on Maca (Lepidium meyenii)