For thousands of years, Maca has been a part of the traditional medicine because of its multiple beneficial effects that it has on our health.
Maca (Lepidium meyenii) is a starchy root vegetable. Related to the turnip which grows at high altitudes in Peru, although it is now grown in other countries, including China. It is consumed as a food in Peru and neighboring countries, and used to make flour. It has a similar nutritional profile to grains such as rice and wheat, containing a combination of large amount of carbohydrates (including fiber), protein, fatty acids, and various vitamins and minerals. Maca root also contain small amounts of compounds called macamides, which may be responsible for some of its reported effects, although evidence as to what these compounds may do remains preliminary. No official guidelines (such as those set by the USP) have been established regarding the amounts of macamides or other compounds to be expected of authentic maca products.
Maca has been promoted for a wide ranges of uses, including increasing energy, stamina, and sexual ability, improving mood, and boosting the immune system. Maca is sometimes referred to as “Peruvian Ginseng” as the uses overlap those promoted for ginseng. The claimed uses of maca are based largely on its traditional use and several small clinical studies, noted below, some of which lacked a placebo control. Larger, well-controlled, long-term studies are needed.
In Men – One clinical study in men (ages 21 to 56) found that maca tablets (Maca Gelatinizada La Molina), Laboratorios Hersil (Peru) taken daily for 8 weeks (providing either 1,500 or 3,000 mg per day of gelatinized, dried maca root powder) sigificantly increased sexual desire compared to a placebo, although the higher dose of maca did not have more of an effect than the lower dose (Gonzales, Andrologia 2002). There were no changes in blood levels of testosterone and estrodiol, and no improvement in scores of depression or anxiety. Another study in 9 men reported that same maca tablets (provided either 1,500 or 3,000 mg of maca daily significantly increased semen volume, total sperm count, motile sperm count, and certain measures of sperm motility (Gonzales, Asian J Androl 2001. However, this study did not include a control group.
In a study in young men (average age 36) with mild erectile dysfunction, those who took 2,400 mg of dried maca extract daily for 12 weeks had a slight but significant improvement in erectile function compared to those taking a placebo (Zenico, Andrologia 2009) – those with the most erectile dysfunction at the beginning of the study experienced the most improvement. The men taking the maca also had a significant improvement in certain measures of daily life satisfaction, specifically, physical and social performance, compared to the placebo group.
A study among 47 healthy men and women ages 18 to 53 found that , compared to placebo, 2,100 mg of a patented blend of black and red maca powders (Lepidamax Nutrition 21) taken as three 700 mg capsules daily for 28 days improved hand-grip strength, and self-reported and sexual functioning (including arousal and satisfaction) in men. There was some improvement among women, but this was not statistically significant (Jiannine, J Exerc Nutr 2019).
In Women – A study in 14 postmenopausal women found that those who took 3,500 mg. of maca powder daily for 6 weeks had significant improvement in psychological symptoms, including decreases in anxiety and depression (27.3% and 26.8%, respectively) compared to those who took a placebo. The women who took maca also had a 34.6% decrease in measures of sexual dysfunction compared with those in the placebo group (Brooks, Menopause 2008), There were no significant changes in blood levels of estradiol, follicle stimulating hormones (FSH), lutenizing hormone (LH) or sex-hormone-binding globulin (SHBG).
A study comparing the effects of 1,500 mg and 3,000 mg of maca root powder in 17 women and three men with sexual dysfunction associated with the use of SSRI antidepressant medication found that those taking the 3,000 mg dose had a significant improvement in measures of sexual dysfunction such as sexual desire (libido) and number of enjoyable experiences (Dording, CNS Neurosci There 2008) in comparison to before taking maca. There was also a small but significant decrease in measures of depression and anxiety in the higher-dose group. However, this study did not include a placebo, making it impossible to determine if the effects were based on expectations, i.e., a “placebo effect.” A small number of adverse events such as headache, stomach upset, sleep disruption and increased sweating were reported.
One report suggested that the amount of maca root you should take on a daily basis depends on the health benefits you are seeking. The potency of maca capsules can vary, but 750 mg per capsule is a common dosage. With a 750 mg capsule you should take:
1 – 4 capsules daily for antioxidant support
3 – 4 capsules daily for mood balance during menopause
4 capsules daily to improve emotional aspects of sexual health
Look for a maca root supplement that is noted to be “gelatinized.” Gelatinization is a process that removes this starchy material to make the active nutritients in maca more concentrated, potent and more easily absorbed by the body.
Osteoarthritis –
Although maca is sometimes promoted to reduce osteoarthritis pain, there is little evidence for this use. A laboratory study showed that branded maca extract (RNI 249 registered trademark) increased levels of IGI-1 (growth factor) in cells of cartilage samples taken from patients with osteoarthritis of the knee (Miller, BMC Complement Altern Med 2006). A supplement (Reparagen, Rainforest Nutritionals, Inc.) containing a combination of for 1,500mg of RNI249 maca extract and 300 mg of cat’s claw taken twice daily for 8 weeks was found to reduce pain in adults with knee osteoarthritis similarly to treatment with 1,500 mg of glucosamine sulfate. Ninety-four percent of the group taking Reparagen and 89% of the glucosamine group had at least a 20% reduction in knee pain (Mehta, BMC Complement Altern Med 2007). However, because this study did not compare these treatments with a placebo, it is not possible to conclude whether maca truly decreased the pain. Additionally, taking cat’s claw (without maca) has been shown in at least one clinical trial to reduce knee osteoarthritis pain.
NOTE:
RNI 249, Reparagen, are registered trademark names. I don’t have the symbol to indicate that in this text.
