The Benefits Of Maca For Women + Men, Plus Who Shouldn’t Take It
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Maca is a plant root known for its potential to balance hormones, improve sexual function, boost energy, and more.
Also known as Peruvian ginseng, maca root has been cultivated in Peru’s Andes Mountains for thousands of years. In functional medicine, it’s known as an adaptogen, a plant or herbal medicine that can help your body overcome stress, anxiety, and fatigue.
Maca is available in three varieties (red, yellow, and black), each boasting slightly different health benefits. I like it with my patients as a natural approach to imbalanced hormone levels behind a variety of symptoms, but the positives don’t end there.
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1. Increased Libido
Maca has been studied over the years for its ability to increase libido and help both men and women overcome sexual dysfunction. Studies show it may improve symptoms of erectile dysfunction and alleviate symptoms of sexual dysfunction in postmenopausal women. (1,2).
Compounds in the root called macamides and macaenes also seem to have aphrodisiac effects on neurotransmitters in the brain, like dopamine and serotonin. Both play a role in feelings of sexual desire, especially in women, and in sexual health. (3)
Finally, the root’s effects on stress and fatigue may also address less obvious aspects of sexual function. The idea is that improving your mental health and how you feel is good for your overall well-being, and that includes sexual desire.
LISTEN: Sex Drive & Deep Sleep Secrets, Hormone Hacking + Anxiety Answers | Lola Priego
2. Improved Mood
Maca’s potential benefits on mental health and mood enhancement come down to its adaptogenic properties. Animal studies show the superfood may act in a similar way to anti-depressants because of its effects on serotonin and oxidative stress. (4)
Older studies show it’s particularly beneficial in reducing both depressive symptoms and blood pressure in postmenopausal women. (5)
3. Increased Fertility
One of the most well-studied aspects of the use of maca supplementation is related to its effects on male fertility. Studies show it may boost not only sperm count and motility but also semen quality, and it may reverse the effects of low testosterone in aging men. (6,7)
Low testosterone levels don't just impact sexual function and infertility. They can increase fatigue, body fat, brain fog, and mood changes.
For women, maca may have potential as an alternative treatment for healthy ovary function, particularly as women age, but those effects are limited to animal studies for now. (8)
4. Enhanced Energy and Endurance
Maca may impact energy levels thanks to its effects on stress, hormonal imbalances, and metabolism. (9) One of my favorite things about maca is that it gives you that boost without leaving you jittery, making it the perfect option if you’re sensitive to caffeine in coffee and tea.
The root is also popular with athletes. Limited studies show maca may speed up your body’s healing responses after strenuous exercise and boost endurance thanks to its potential effects on energy metabolism. (10)
5. Improved Menopause Symptoms
One of the biggest benefits of maca root for women is its effects on estrogen. That has made it a popular alternative to hormone therapies that address hormonal imbalances. Studies show it may help relieve symptoms like hot flashes, fatigue, sleep issues, and mood changes. (11)
6. Inhibited Free Radical Damage
Maca’s high antioxidant activity means it can help your body fight free radical damage. (12) Free radicals can cause damage to your cells if they’re left unchecked. That can put you a risk for accelerated aging and diseases like cancer, heart disease, and autoimmune conditions.
Maca is also rich in glucosinolates, a type of metabolite associated with a reduced risk of cancer and tumor formation. Mustard, cabbage, and broccoli are great sources, too. (13)
7. Enhanced Immune Health
Vitamin C is a known immune system booster, but it takes balanced nutrition to boost overall wellness and immune health. Maca has a dense nutritional profile that includes fiber, essential amino acids, fatty aids, iron, calcium, and vitamin C. (14)
8. Reduced Inflammation
Many of maca’s potential effects come back to its role as an anti-inflammatory. Studies show maca’s effects on inflammation may support bone health, skin healing, metabolic function, and adrenal health, for starters. (15, 16)
While maca isn’t directly connected to weight loss, addressing adrenal stress and reducing chronic inflammation can help prevent weight gain over time.
Inflammation is at the root of so much that ails us. Learn more about simple daily actions that both feed and fight inflammation in my book, The Inflammation Spectrum.
9. Boosted Cognitive Function
Maca’s antioxidant and anti-inflammatory effects may have positive effects on memory and learning as we age. Initial studies in mice showed improvements in cognitive function with maca powder supplementation. (17)
While the jury’s still out on what that means for us, we do know that stress and fatigue can interfere with your ability to perform (and think) at your best. If maca helps you address both, that can only mean good things for your cognition.
Are you ready to get to the root of your symptoms? Functional medicine can help. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations and personalized medical advice for people around the globe.
Potential Side Effects & Who Shouldn’t Take It
As you consider maca root pros and cons, know that it’s generally safe for most adults. Some have reported headaches, gut discomfort, moodiness, and insomnia, but it’s unclear whether the maca itself caused those. Taking it with food may alleviate any possible effects.
As far as who shouldn't take maca root, you need to consider that maca has a similar effect to estrogen. Talk to your healthcare provider before taking it if you have conditions affected by hormonal shifts or are taking medications for hormonal conditions.
That includes breast, uterine, or ovarian cancer, uterine fibroids, endometriosis, or thyroid problems. If you’re pregnant or breastfeeding, avoid supplementing with maca root unless directed by a healthcare provider.
FAQs
Maca root may help women regulate estrogen levels. More balanced estrogen levels can alleviate symptoms of menopause, enhance libido, and improve symptoms of stress and anxiety associated with hormonal shifts.
The typical dosage for maca extract is 1.5-3 g per day. A healthcare professional or dietitian can help you personalize a dosage that meets your needs and maximizes the health benefits of maca.
The best type of maca for you depends on what you’re trying to achieve. While black maca is the most well-researched form due to its effects on sexual function, red maca may be best for beating back fatigue. Some maca root powders come in combinations of different forms.
You may also see the word “gelatinized” on supplement labels. This is in reference to a cooking process that makes maca powder easier for your body to digest, not any added gelatin. Maca isn’t typically eaten raw, even in the Peruvian highlands.
For many people, the best time to take maca root is in the morning. Many like taking it in their smoothies or oatmeal to beat back morning fatigue. Some prefer maca before physical activity for the energy boost and effects on endurance.
How long maca takes to work for you depends on your symptoms and any existing health conditions. Clinical studies typically measure for effects around the 12-week mark.
How long it takes maca to balance your hormones depends on the underlying causes of hormonal imbalances. Expect any treatment to take at least a few weeks to several months to make any noticeable effect.
Balancing hormones is a complicated process that generally requires a multi-pronged approach to address underlying symptoms.
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- Xu, D., Zhang, Y., Bai, J., et al. (2023). Botanical drugs for treating erectile dysfunction: clinical evidence. Frontiers in Pharmacology, 14, 1232774.
- Dording, C.M., Schettler, P.J., Dalton, E.D., et al. (2015). A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evidence-Based Complementary Alternative Medicine, 2015, 949036.
- Croft, H.A. (2017). Understanding the role of serotonin in female hypoactive sexual desire disorder and treatment options. The Journal of Sexual Medicine, 14(12), 1575-1584.
- Hong, R., Luo, L., Wang, L., et al. (2023). Lepidium meyenii Walp (Maca)-derived extracellular vesicles ameliorate depression by promoting 5-HT synthesis via the modulation of gut–brain axis, iMeta 2, e116.
- Stojanovska, L., Law, C., Lai, B., et al. (2015). Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric, 18(1), 69-78.
- Zhou, B., Chen, Y., Luo, H., et al. (2023). Effect of maca (Lepidium meyenii) extract on non-obstructive azoospermia in male mice. Journal of Ethnopharmacology, 307, 116228.
- Shin, D., Jeon, S.H., Piao, J., et al. (2023). Efficacy and safety of maca (Lepidium meyenii) in patients with symptoms of late-onset hypogonadism: A randomized, double-blind, placebo-controlled clinical trial. World Journal of Men’s Health, 41(3), 692-700.
- Lin, J., Wu, D., Jia, L., et al. (2021). The treatment of complementary and alternative medicine on premature ovarian failure. Evidence-Based Complementary and Alternative Medicine, 2021, 6677767.
- Fei, W., Hou, Y., Yue, N., et al. (2020). The effects of aqueous extract of Maca on energy metabolism and immunoregulation. European Journal of Medical Research, 25(1), 24.
- Orhan, C., Gencoglu, H., Tuzcu, M., et al. (2022). Maca could improve endurance capacity possibly by increasing mitochondrial biogenesis pathways and antioxidant response in exercised rats. Journal of Food Biochemistry, 46(7), e14159.
- Meissner, H.O., Mscisz, A., Reich-Bilinska, H., et al. (2006). Hormone-balancing effect of pre-gelatinized organic maca (Lepidium peruvianum chacon): (II) Physiological and symptomatic responses of early-postmenopausal women to standardized doses of maca in double blind, randomized, placebo-controlled, multi-centre clinical study. International Journal of Biomedical Science, 2(4), 360-374.
- Fei, W., Zhang, J., Yu, S., et al. (2022). Antioxidative and energy metabolism-improving effects of maca polysaccharide on cyclophosphamide-induced hepatotoxicity mice via metabolomic analysis and keap1-nrf2 pathway. Nutrients, 14(20), 4264.
- Lenzi, R.M., Campestrini, L.H., Semprebon, S.C., et al. (2021). Glucosinolate-enriched fractions from maca (Lepidium meyenii) exert myrosinase-dependent cytotoxic effects against HepG2/C3A and HT29 tumor cell lines. Nutrition and Cancer, 74(4), 1322-1337.
- da Silva Leitão Peres, N. , Cabrera Parra Bortoluzzi, L., Medeiros Marques, L.L., et al. (2020). Medicinal effects of Peruvian maca (Lepidium meyenii): a review. Food & Function, 1(1), 83-92.
- Minich, D.M., Ross, K., Frame, J., et al. (2024). Not all maca is created equal: A review of colors, nutrition, phytochemicals, and clinical uses. Nutrients, 16(4), 530.
- Mohamed, S.M., Shalaby, M.A., El-Shiekh, R.A., et al. (2023). Maca roots: A potential therapeutic in the management of metabolic disorders through the modulation of metabolic biochemical markers in rats fed high-fat high-carbohydrate diet. Journal of Ethnopharmacology, 321, 117533.
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BY DR. WILL COLE
Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.
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