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What is maca root?
Maca root grows mainly in South America and has a long history as a tonic for hormonal health, libido, and energy.
Modern studies suggest it might have some health benefits, but more research is necessary.
Maca, Lepidium meyenii, grows in the Andes mountains of Peru. It’s an herbaceous plant in the cabbage family and a staple food in traditional Peruvian culture. The Peruvian people have cultivated the maca root for thousands of years for food and as a traditional medicine for stamina and sexual function.
Maca has tuber roots that vary in color from purple, red, brown, and yellow. The root smells like caramel, and the local Peruvian people often add it to jams, puddings, yogurt, and drinks for the flavor. They boil the fresh root and often eat it daily, or they dry and store it to use later. Dried maca is ground into flour and used in cookies and bread.
In the 1980s, the maca plant was at the risk of extinction, so international organizations promoted it for health and the global demand grew. Today, you can find maca powder in capsule form, powdered food supplements, or liquid extract.
Benefits of maca root
Fresh or dried maca root has nutritional benefits. You can eat maca root like a vegetable or grind it up to use as flour or as oatmeal.
Nutrient-dense
Fresh maca root is 80% water. It is also rich in essential amino acids, vitamins, and minerals and has a high amount of calcium and iron. Maca root is mostly composed of carbohydrates, but it also has a significant amount of protein and fiber.
Antioxidant
Antioxidants neutralize unstable molecules called free radicals, which damage your cells. Your body normally makes a lot of antioxidants to block free radical damage, but you also get a lot of them from the foods you eat.
Like many other plants, maca root is rich in polyphenols and polysaccharides, which include carbohydrates, sugars, and dietary fiber. Polysaccharides are a major source of energy in most diets, but they also have antioxidant activity. These compounds in maca might affect your natural enzymes and increase antioxidant activity in the body.
What does maca root do for men and women?
Lots of animal studies suggest maca might help manage stress, improve brain and memory function, and help bone and joint disorders. The most common claims relate to hormones, fertility, and sexual function. There are only a few studies on the effects of maca root in men and women, though.
Might improve libido
Maca root can help improve sexual desire and function in men and women who take antidepressants. Antidepressant medications can cause low libido, inability to have an orgasm, and other sexual issues, like problems with arousal or getting or keeping an erection.
Some research shows that maca, though, can improve libido and orgasm in women and men. In a small study, women taking antidepressants received a high dose of maca for 3 months. The study found that maca improved orgasm for women in menopause and arousal in premenopausal women. The study also found links between maca and higher androgen hormones, suggesting that maca might affect hormone levels and lead to better sexual function.
The effects are similar for men. One specific study shows that those who took high doses of maca made more attempts at sex and had better sexual experiences than those who didn’t take it. The same study also found improvements in symptoms of depression.
There are problems with lots of these studies, though. Some of them are small, some don’t have control groups, and most aren’t clinical trials. In fact, other studies show maca does not affect hormones or sexual function, so more research is necessary.
Might raise sperm count
Animal studies show that maca increases sperm count and sperm motility or movement. Researchers gave rats high doses of maca extract, which reversed the effects of different toxins on sperm and raised sperm count. In contrast, though, other animal studies show that maca didn’t protect sperm.
There are some human studies on maca and sperm count. Men in one study took maca for three months and saw an improvement in sperm motility. In another study, men had higher ejaculation volume and increased amount of sperm after taking maca, while other studies show no changes in sperm, so the results are unclear.
There are no human clinical trials that show that maca can improve sperm count or fertility.
Might improve stamina
In animal studies, researchers gave rats maca root extract before a swimming stress test. These rats had better exercise ability, better tolerance to low levels of oxygen, and more fuel for exercise. The theory is that maca changes enzyme activity and gets rid of the waste that builds up during exercise, making it easier to perform.
There are lots of claims about maca and strength, energy, and endurance. However, these antifatigue effects might have less to do with medicinal effects and more to do with simple nutrition. Maca has a lot of natural sugars and carbohydrates, which fuel your body, and this could be why it helps with energy.
Considerations
Maca supplements are likely safe to consume, but they might cause side effects like flu-like symptoms, nausea, vomiting, cramps, and changes to your menstrual cycle. They might also cause prolonged bleeding during your period and high testosterone levels.
Overall, the research on the benefits of maca is limited. Some researchers even wrote a strong statement saying that marketers have exaggerated claims and taken traditional and cultural information out of context. They say that the skyrocketing demand for maca puts pressure on farming and processing techniques, which threatens consumer safety and the plant itself.
Eating nutrient-dense maca root is likely beneficial for your health, but while maca supplements might have some potential, more research is necessary. If you’re thinking about taking maca, talk to your doctor first.
