Maca root, a Peruvian plant, is used by people to potentially improve sexual function and libido, provide an energy lift, and relieve menopause symptoms; learn more at WHAT.EDU.VN. While research is ongoing, and while not enough human-based research fully supports its uses, understanding the potential benefits and risks of maca can help you make informed decisions; read on to learn about maca’s fertility enhancement, erectile dysfunction treatment, hormonal balance, and overall well-being.
1. What Is Maca Root and Where Does It Come From?
Maca ( Lepidium meyenii ) is a root vegetable native to the Andes region of Peru. Maca root is sometimes called “Peruvian ginseng,” even though it isn’t related to ginseng.
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2. What Are the Supplement Facts of Maca Root?
Here are some supplement facts regarding Maca Root:
- Active Ingredient(s): Glucosinates
- Alternate Name(s): Ayak Chichira, Ayuk Willku, Ginseng Andin, Ginseng Péruvien, Lepidium meyenii, Lepidium peruvianum, Maca Maca, Maca Péruvien, Maino, Maka, Peruvian Ginseng, Peruvian Maca
- Legal Status: Not regulated by the FDA
- Suggested Dose: No suggested recommended dose
- Safety Considerations: Not recommended during pregnancy, lactation, or for children. If taking a hormone replacement, please talk with your healthcare provider.
3. What Are the Potential Benefits of Maca Root?
While maca root has been studied in labs and on animals for certain health conditions, there is NOT enough evidence to fully support its use for any of these conditions due to a lack of human clinical research and small sample sizes; more research is needed. Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider; no supplement is intended to treat, cure, or prevent disease.
3.1. Can Maca Root Improve Erectile Dysfunction?
Maca root supplementation has been reported to improve sexual function; however, evidence is limited and reports are mostly subjective.
In one randomized, double-blind clinical trial, 50 men with mild erectile dysfunction (ED) were assigned to either the treatment group (with maca) or the placebo group (an inactive pill). Those in the treatment group took 2.4 grams (g) of maca for 12 weeks.
After 12 weeks, both groups had reduced ED; however, the group given the maca showed a higher increase in erectile function than the placebo group, though the effects were minor overall.
In another report, researchers analyzed four previous clinical trials; some of the studies found that maca had positive effects on improving sexual function in men and women; however, the number of trials, the number of participants, and the quality of the studies were too limited to draw firm conclusions.
Overall, evidence of maca root’s ability to boost sexual function is sparse; there is also not enough data to determine the appropriate dosage needed.
3.2. Can Maca Root Help With Low Libido?
Maca root supplementation has been reported to improve low libido (low sexual desire); however, evidence is weak and reports are mostly subjective.
Maca root has been studied for its use in alleviating antidepressant-induced sexual dysfunction in women, because certain antidepressants cause side effects like low libido, vaginal dryness, and difficulty reaching orgasm.
A double-blinded, placebo-controlled study included 45 women who took either maca root (3 grams per day) or a placebo while also taking antidepressant medications known as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs).
At the end of the 12-week study, those taking maca had lower rates of sexual dysfunction (ongoing difficulty engaging in sexual activities); researchers encouraged more extensive studies and fewer self-reported results.
It is important to remember that these findings were subjective and based on individual experiences; talk to your healthcare provider about potential ways to mitigate these antidepressant-related side effects.
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3.3. Can Maca Root Enhance Fertility?
Several studies have measured the effects of maca on male fertility.
In a 12-week study, men treated with 2 grams of maca daily showed a significant improvement in semen concentration compared with men treated with a placebo; however, there were no significant differences in semen volume, sperm mobility, or sperm morphology (size and shape) between the two groups.
Another 12-week study evaluated the effects of maca on semen quality and hormone levels in 20 men given 1.75 grams of maca daily or a placebo; after 12 weeks sperm concentration and motility (how well sperm move) improved slightly in the maca group, but there were no changes in hormone levels.
Overall, it is advised to consult a healthcare provider if you are concerned about semen quality and fertility.
3.4. Can Maca Root Increase Energy Levels?
Limited evidence suggests that maca may help improve energy levels.
In a 2022 study, 60 participants were given maca extract or a placebo for four weeks; both groups showed reduced measures of fatigue, but people younger than 45 years showed significantly lower fatigue measures in the maca group; the study authors concluded maca extract may have anti-fatigue effects in young adult women.
Another study measured the effects of taking 3 grams of red or black maca or placebo daily in people living at low and high altitudes; researchers reported that after 12 weeks energy scores improved the most in those taking red maca and that both red and black maca were well tolerated and showed no serious adverse effects.
That being said, these studies are small and there’s not enough evidence to draw firm conclusions on the effect of maca on energy levels.
3.5. Can Maca Root Alleviate Symptoms of Menopause?
Menopause is a natural process when menstrual periods stop; during this phase, many people experience symptoms such as hot flashes, lower energy, sleep disruptions, and emotional symptoms.
A review of four studies suggests maca may help menopausal symptoms; however, the researchers concluded more studies are needed because their findings were limited by the small number of trials and lack of safety information.
4. What Are the Potential Side Effects of Maca Root?
Consuming a supplement like maca root may have potential side effects, which may be mild or severe; little is known about the safety and risks of short-term or long-term use of maca.
Side effects of maca root are generally uncommon and mild and may include gastrointestinal symptoms or headaches.
There have been subjective (based on personal feelings) reports of altered menstrual cycles, moodiness, cramps, gastritis, and insomnia.
Maca’s effect on hormone levels is poorly understood; for instance, some studies have found no effect on sex hormones, while animal studies have reported higher levels of luteinizing hormone, progesterone, and testosterone.
Because maca extracts may act like estrogen, do not take maca without consulting your healthcare provider if you have a health condition that may be worsened by this, including:
- Breast, uterine, or ovarian cancer
- Endometriosis
- Uterine fibroids
5. What Precautions Should I Take Before Using Maca Root?
As with many other supplements, maca hasn’t been tested for safety in children or people who are pregnant or lactating; due to this lack of information, it should not be used in these groups.
Talk to your healthcare provider before taking maca root if you are pregnant or are on any hormone treatments.
6. How Should I Take Maca Root Supplements?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your needs.
As a supplement, maca root is available in different preparations, such as tablets, capsules, liquid, and powder; there are no guidelines for the appropriate use of maca in any form.
There is insufficient evidence to determine a standard or appropriate dose of maca root.
Studies investigating maca root have used varying amounts; however, research participants are generally under medical supervision; more research is needed on an appropriate dosage for specific health needs and populations.
Adults often use maca root in doses of 1.5 to 3.5 grams daily by mouth for six to 16 weeks; this may differ depending on the preparation used (e.g., capsules, liquid, powder).
Talk to your healthcare provider about the most appropriate dosage for you.
7. Are There Any Interactions With Maca Root?
Talk with your healthcare provider before taking maca root, especially if you have scheduled tests or are taking hormone replacement therapy.
There is one case report where maca interfered with a testosterone immunoassay (a way of measuring testosterone levels); it may be important to discontinue taking maca root for a period of time before your test to ensure your results are accurate.
8. What Are the Food Sources of Maca Root?
Maca is sold in several different forms, including as a powder, a gelatin, and a tincture; it can be found in health food stores and is also sometimes added to foods; its nutty, earthy flavor pairs well with cinnamon.
Before consuming maca, Peruvians naturally dry it and then boil it in water so that it becomes a soft product; it is often consumed as a juice or prepared as a vegetable dish.
The ground root powder can also be used as an ingredient in coffee, chocolate, or oils or added to smoothies, juices, or shakes.
9. Frequently Asked Questions (FAQ) About Maca Root
| Question | Answer |
|---|---|
| Is maca root safe for everyone? | Maca root is generally considered safe for most people, but it’s always best to consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking medications. |
| What are the different types of maca root? | There are different varieties of maca root, including yellow, red, and black maca; each type may have slightly different properties and benefits. |
| How long does it take to experience the effects of maca root? | The time it takes to experience the effects of maca root can vary from person to person; some people may notice improvements in energy levels and mood within a few weeks, while others may require several months of consistent use to see noticeable results. |
| Can maca root help with hormonal imbalances in women? | Maca root may help support hormonal balance in women, particularly during menopause; however, more research is needed to fully understand its effects on hormone levels. |
| Does maca root have any anti-aging properties? | Maca root is rich in antioxidants, which may help protect against cellular damage and slow down the aging process; however, further studies are needed to confirm its anti-aging benefits. |
| Can maca root improve athletic performance? | Some athletes use maca root to enhance their energy levels, stamina, and endurance; while some studies have shown promising results, more research is needed to determine its effectiveness as a performance-enhancing supplement. |
| Are there any risks associated with taking maca root during pregnancy? | Due to a lack of safety data, maca root is not recommended for pregnant or breastfeeding women; it’s always best to err on the side of caution and avoid using maca root during these times. |
| Can maca root interact with medications? | Maca root may interact with certain medications, such as hormone therapies and anticoagulants; it’s essential to inform your healthcare provider about all the supplements and medications you are taking to avoid potential interactions. |
| How should maca root be stored? | Maca root should be stored in a cool, dry place away from direct sunlight and moisture; it’s also important to keep it in an airtight container to prevent oxidation and maintain its potency. |
| Where can I buy high-quality maca root supplements? | High-quality maca root supplements can be purchased from reputable health food stores, pharmacies, and online retailers; look for products that have been third-party tested for purity and potency. |
10. Summary
Maca root is a vegetable native to the Andes region of Peru; it can be prepared as a food additive or taken in supplement form through tablets, capsules, or powder; reports have suggested that maca root improves sexual function, libido, and sperm quality; however, the evidence is limited and largely subjective; more large-scale clinical trials are needed to confirm these health claims.
Little is known about the short- and long-term side effects of taking maca root; if you are concerned about sexual function, libido, or fertility, talk to your healthcare provider before trying maca to understand your options for addressing these issues.
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