Maca Root Benefits: Libido, Fertility, Menopause & Side Effects

Maca root has become one of the most popular herbal supplements in recent years, with claims ranging from enhanced fertility to improved energy levels. Native to the high Andes mountains of Peru, this cruciferous vegetable has been used for thousands of years as both food and medicine. But what does modern science say about its benefits? This comprehensive guide explores the evidence behind maca root, its potential health benefits, safety considerations, and how to use it effectively.

What Is Maca Root?

Maca (Lepidium meyenii), often called “Peruvian ginseng,” is a cruciferous vegetable in the same family as broccoli, cauliflower, and kale. It grows at extremely high altitudes in the Peruvian Andes, thriving in harsh conditions above 13,000 feet where few other crops can survive.

The plant produces a root similar in appearance to a turnip or radish, which is the part harvested for its nutritional and medicinal properties. Traditionally, indigenous Andean communities consumed maca as a staple food and used it to treat various health conditions, including respiratory problems and rheumatic diseases.

Maca root comes in several varieties, distinguished by color:

• Yellow maca: The most common variety, comprising about 60% of the harvest
• Red maca: Makes up roughly 25% of production
• Black maca: The rarest variety, accounting for approximately 15% of the crop

Today, maca is available in various forms including powder, capsules, liquid extracts, and as a whole food ingredient. The root is typically dried and ground into a powder that has a slightly nutty, butterscotch-like flavor.

Nutritional Profile of Maca Root

Maca root is nutritionally dense, providing a range of beneficial compounds:

• Carbohydrates: The primary macronutrient, providing energy
• Protein: Contains all essential amino acids
• Fiber: Supports digestive health
• Vitamins: Including vitamin C, B vitamins, and vitamin E
• Minerals: Rich in copper, iron, potassium, and calcium
• Bioactive compounds: Macamides, macaridine, alkaloids, and glucosinolates that may contribute to its health effects

These nutrients and bioactive compounds work together to produce maca’s potential health benefits, though research is still ongoing to understand exactly how they function in the body.

Maca Root Benefits for Sexual Health and Libido

Perhaps the most well-known claimed benefit of maca is its potential to enhance sexual desire and function. Let’s examine what research says about maca for libido in both men and women.

Maca Root for Men

Several studies have investigated maca’s effects on male sexual health with mixed but promising results:

Sexual Desire: Research suggests that maca may help improve sexual desire in men experiencing low libido. Some studies have shown that taking maca supplements for 8 to 12 weeks can increase self-reported sexual desire compared to placebo.

Erectile Function: Limited evidence from animal studies indicates maca might support erectile function when combined with other herbs. However, human studies are needed to confirm these effects.

Sperm Quality: Some research indicates that maca supplementation may improve sperm concentration and overall semen quality. Studies using doses of 1.5 to 3 grams daily for several months have shown improvements in sperm count, though effects on sperm motility have been less consistent.

It’s important to note that maca does not appear to significantly affect testosterone levels despite its effects on sexual desire. This suggests it may work through different mechanisms not directly related to hormone production.

Maca Root for Women

Research on maca’s effects on female sexual health is more limited but shows some promise:

Sexual Dysfunction: Studies on women taking antidepressant medications, which often cause sexual side effects, found that maca supplementation at doses of 3,000 mg daily for 12 weeks significantly improved sexual function and desire compared to placebo.

General Libido: Some research suggests maca may help enhance sexual desire in healthy women, though more large-scale studies are needed to confirm these effects.

The mechanisms by which maca might influence female sexual function remain unclear and require further investigation.

Maca for Fertility: What Does the Evidence Show?

Maca has traditionally been used to enhance fertility in both animals and humans. Modern research has begun examining these claims:

Male Fertility: Studies show that maca may improve certain aspects of male fertility, particularly sperm concentration and volume. Research suggests that taking 1.5 to 3 grams of maca daily for up to 4 months may enhance semen quality parameters. However, improvements in sperm motility have been inconsistent across studies.

Female Fertility: Scientific evidence for maca’s effects on female fertility is limited. While animal studies have shown some positive effects on reproductive function, human studies are lacking. Women considering maca for fertility support should consult with a healthcare provider, as there isn’t sufficient evidence to recommend it as a fertility treatment.

It’s crucial to understand that while maca may support some aspects of reproductive health, it should not be considered a standalone treatment for infertility. Anyone experiencing fertility challenges should work with a qualified healthcare professional for proper evaluation and treatment.

Maca Root for Menopause Symptoms

Menopause brings significant hormonal changes that can cause uncomfortable symptoms including hot flashes, night sweats, mood changes, and sleep disturbances. Some research suggests maca may help alleviate certain menopausal symptoms:

Hot Flashes and Night Sweats: Several studies have investigated maca’s effects on vasomotor symptoms like hot flashes. Results have been mixed, with some studies showing modest improvements in frequency and severity of hot flashes, while others found no significant difference compared to placebo.

Sleep Quality: Some research indicates that maca supplementation may help improve sleep quality and reduce sleep disruptions in menopausal women.

Mood and Psychological Symptoms: Limited evidence suggests maca might help reduce anxiety and depressive symptoms associated with menopause, though more research is needed to confirm these effects.

Hormone Levels: Interestingly, maca does not appear to directly affect hormone levels such as estrogen, progesterone, or FSH (follicle-stimulating hormone). This suggests its effects on menopausal symptoms may work through different mechanisms than hormone replacement therapy.

While maca shows some promise for managing menopausal symptoms, the evidence is not yet strong enough to recommend it as a primary treatment. Women experiencing significant menopausal symptoms should discuss all treatment options with their healthcare provider.

Maca Benefits for Energy, Mood, and Mental Performance

Beyond reproductive health, maca is often promoted for its potential to boost energy levels, improve mood, and enhance mental performance.

Energy and Physical Performance

Some athletes and active individuals use maca as a natural energy booster. Research in this area includes:

• Animal studies showing that maca may help regulate exercise-induced fatigue
• Small human studies suggesting improved energy scores after 12 weeks of supplementation
• Research on young adults indicating potential reductions in fatigue

However, studies on athletic performance have not consistently shown improvements in endurance or strength, so maca should not be expected to dramatically enhance physical performance.

Mood and Cognitive Function

Preliminary research suggests maca might positively influence mood and cognitive function:

Mood Enhancement: Some studies have found improvements in mood scores, with particular benefits noted for reducing anxiety and depressive symptoms. Research on people living at different altitudes showed mood improvements after 12 weeks of taking 3 grams of red or black maca daily.

Cognitive Function: Animal studies suggest maca may help preserve memory and learning abilities, though human studies are limited. More research is needed to understand if these cognitive benefits translate to humans.

Additional Potential Health Benefits of Maca Root

Emerging research, primarily from laboratory and animal studies, suggests maca may offer other health benefits:

Prostate Health

Red maca, in particular, has been studied for its potential effects on prostate health. Animal research suggests it may help reduce prostate size in cases of benign prostatic hyperplasia (BPH), a common condition in aging men. However, human studies are needed to confirm these effects.

Bone Health

Some animal studies indicate that maca might support bone density and strength, potentially due to its mineral content and other bioactive compounds. This could be particularly relevant for postmenopausal women at risk for osteoporosis, though human research is lacking.

Antioxidant Properties

Maca contains various antioxidant compounds that may help protect cells from oxidative damage. Laboratory studies have demonstrated antioxidant activity, which could theoretically support overall health and reduce disease risk, but clinical studies in humans are needed.

Skin Health

Preliminary research suggests maca may have protective effects on skin, potentially helping with wound healing and protection from UV radiation damage. However, these findings come primarily from animal studies.

Digestive Health

As a source of fiber and potential prebiotic compounds, maca may support digestive health and beneficial gut bacteria. This area requires more research to understand the specific effects.

Maca Root Side Effects and Safety Considerations

Maca is generally considered safe when consumed as food or taken as a supplement in appropriate doses. However, there are some important safety considerations to keep in mind:

Common Side Effects

Most people tolerate maca well, but some individuals may experience:

• Digestive discomfort, including bloating or gas
• Headaches
• Insomnia, particularly if taken late in the day
• Changes in menstrual cycle
• Increased heart rate in some individuals

These side effects are typically mild and often resolve as the body adjusts to supplementation.

Safety Concerns

Thyroid Function: Maca contains goitrogens, compounds that may interfere with thyroid function, particularly in people with existing thyroid conditions. Individuals with thyroid disorders should consult with their healthcare provider before using maca.

Hormone-Sensitive Conditions: While maca doesn’t directly affect hormone levels, people with hormone-sensitive conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids should exercise caution and consult a healthcare provider before use.

Pregnancy and Breastfeeding: There isn’t enough reliable information about the safety of maca during pregnancy or while breastfeeding. It’s best to avoid use during these times or consult with a healthcare provider first.

Heavy Metal Contamination: Some maca supplements have been found to contain elevated levels of heavy metals like lead. This emphasizes the importance of choosing high-quality, third-party tested products from reputable manufacturers.

Drug Interactions

While specific drug interactions with maca are not well-documented, it’s wise to discuss maca supplementation with your healthcare provider if you’re taking any medications, particularly:

• Medications for hormone-sensitive conditions
• Thyroid medications
• Blood pressure medications
• Medications metabolized by the liver

How to Use Maca Root: Dosage and Forms

Available Forms

Maca is available in several forms, each with its own advantages:

Maca Powder: The most traditional and versatile form. It can be added to smoothies, oatmeal, baked goods, energy bars, and beverages. Raw maca powder is made from dried, raw maca root, while gelatinized maca has been heat-processed to remove starch, making it easier to digest.

Maca Capsules: Convenient for those who don’t enjoy the taste or want a standardized dose. Capsules typically contain powdered maca root.

Maca Liquid Extracts: Concentrated forms that may be absorbed more quickly, though research on absorption differences is limited.

Recommended Dosage

While there’s no established optimal dose, research studies have typically used the following amounts:

• For sexual health: 1.5 to 3 grams daily
• For menopausal symptoms: 2 to 3.5 grams daily
• For energy and mood: 3 grams daily

Studies showing benefits typically involved supplementation for at least 6 to 12 weeks, suggesting that consistent use over time may be necessary to see effects.

It’s generally recommended to start with a lower dose (around 1.5 grams) and gradually increase to assess tolerance. Some practitioners recommend cycling maca, such as taking it for 3 weeks followed by 1 week off, though there’s no scientific evidence supporting this practice.

When to Take Maca

Maca can be taken at any time of day, though some people prefer taking it in the morning or early afternoon since it may provide energy that could interfere with sleep if taken too late in the day.

Tips for Incorporating Maca Into Your Diet

• Add maca powder to morning smoothies with fruits, vegetables, and protein powder
• Stir into oatmeal, yogurt, or chia pudding
• Mix into energy balls or homemade protein bars
• Blend into coffee or tea (pairs well with cacao)
• Incorporate into baked goods like muffins, pancakes, or cookies
• Add to homemade salad dressings

Choosing Quality Maca Supplements

Not all maca products are created equal. Here’s how to select a high-quality supplement:

Look for Third-Party Testing

Choose products that have been tested by independent third-party organizations such as NSF International, USP (United States Pharmacopeia), or ConsumerLab. These certifications verify that the product contains what’s listed on the label and is free from harmful contaminants.

Check the Origin

Authentic maca comes from Peru, particularly from the Junín region. Some products contain maca grown in other countries, which may have different properties. Look for products that specify “Peruvian maca” and ideally mention organic certification.

Consider the Type

Different colored maca varieties may have slightly different effects:

• Yellow maca: Most common, studied for energy and hormonal balance
• Red maca: Researched for prostate health and bone density
• Black maca: Studied for male fertility and cognitive function

Some products offer a blend of all three varieties.

Raw vs. Gelatinized

Gelatinized maca has been heat-processed to remove starch, making it easier to digest and potentially more concentrated. However, some believe raw maca retains more nutrients. Choose based on your digestive sensitivity and preferences.

Avoid Additives

The best maca products contain only maca root with no added fillers, artificial ingredients, or unnecessary additives.

Who Should Consider Taking Maca Root?

Maca supplementation might be worth considering for:

• Individuals experiencing low sexual desire or libido
• Men concerned about fertility or sperm quality
• Women going through menopause seeking natural symptom relief
• People looking for natural energy support
• Those interested in mood support
• Adults seeking nutritional supplementation with a whole food supplement

Who Should Avoid or Use Caution With Maca?

Certain individuals should avoid maca or use it only under medical supervision:

• Pregnant or breastfeeding women
• People with thyroid conditions
• Individuals with hormone-sensitive conditions
• Those with high blood pressure (until more is known about effects)
• People with liver or kidney disease
• Anyone taking medications without first consulting their healthcare provider

Frequently Asked Questions About Maca Root

Does maca root increase testosterone?

No, research consistently shows that maca does not significantly increase testosterone levels. Despite this, it may still improve sexual desire and function through other mechanisms not related to testosterone production.

How long does it take for maca to work?

The timeline varies depending on the desired effect and individual response. Most research studies showing benefits used supplementation periods of 6 to 12 weeks. Some people report noticing effects within a few weeks, while others may require longer-term use.

Can I take maca every day?

Yes, maca appears to be safe for daily consumption based on research using doses up to 3 grams per day for up to 4 months. However, long-term safety data beyond 4 months is limited. As with any supplement, it’s best to consult with a healthcare provider for personalized advice.

Does maca help with weight loss?

There is no scientific evidence that maca directly promotes weight loss. While it may support energy levels that could indirectly support physical activity, it should not be relied upon as a weight loss supplement.

Can men and women both take maca?

Yes, both men and women can take maca. Research has investigated its effects in both sexes, though the specific benefits may differ between genders.

Is maca a stimulant?

Maca is not a stimulant in the traditional sense—it doesn’t contain caffeine or similar compounds. However, some people report feeling more energized after taking it, possibly due to its nutritional profile and adaptogenic properties.

Can I take maca with other supplements?

Maca is generally considered safe to combine with other supplements, but it’s always wise to discuss your complete supplement regimen with a healthcare provider to ensure there are no interactions or contraindications.

The Bottom Line: Is Maca Root Worth Trying?

Maca root is a nutrient-rich traditional food with potential health benefits, particularly for sexual health, fertility support, and menopausal symptom relief. While research is promising in some areas, it’s important to maintain realistic expectations:

What we know: Maca is safe for most people when taken in appropriate doses, contains beneficial nutrients and bioactive compounds, and has shown some promise in research studies for improving sexual desire, certain aspects of fertility, and menopausal symptoms.

What we don’t know: The exact mechanisms by which maca works, optimal dosing for specific conditions, long-term effects of supplementation, and whether benefits consistently translate across different populations.

The verdict: Maca may be worth trying if you’re looking for natural support for sexual health, energy, or menopausal symptoms, especially if you’ve tried other approaches without success. However, it should be viewed as a complementary approach rather than a primary treatment for medical conditions.

As with any supplement, quality matters, and individual responses vary. Start with a lower dose, choose high-quality products from reputable manufacturers, and give it adequate time (at least 6-12 weeks) to assess effects. Most importantly, consult with a healthcare provider before starting maca, especially if you have any medical conditions or take medications.

While maca isn’t a miracle cure, this ancient Peruvian root offers an interesting example of traditional medicine meeting modern science, with research continuing to uncover its potential benefits and limitations.

Sources:

• PubMed Central – National Institutes of Health
• PubMed – National Library of Medicine
• ScienceDirect – Scientific Research Database
• BMC Complementary Medicine and Therapies
• Frontiers in Nutrition