What is maca, and what does research say about its benefits?
Maca (Lepidium meyenii) is a plant from the cabbage family that grows in the Andes of Peru, where it is eaten as food; it is now sold as powder or capsules. It is often promoted for energy, mood and desire, but human studies are few and small, and systematic reviews conclude the evidence is limited. Safety information is also thin, so take care if you are pregnant, breastfeeding or have a hormone-sensitive condition.
What is maca?
Maca is a tuber-like root that grows in the harsh climate of the high Andes. In Peru it is eaten as a nutritious food. There are several types by colour — yellow, red and black — and commercial products are sold as powder, capsules or tablets.
What does research say about maca's benefits?
According to Memorial Sloan Kettering Cancer Center, only a few small studies have been done in humans. Most looked at sexual desire, mood and menopausal symptoms. A 2010 systematic review of four clinical trials found limited evidence for maca's effect on sexual function because the number of trials, sample sizes and quality were too small to draw conclusions.
Animal studies suggest various effects, but results in animals do not necessarily apply to people. One review also found maca is not an effective anti-ageing agent.
Does maca boost energy?
Maca is often marketed for energy, but good clinical studies on energy or tiredness are lacking. If you are often tired, start with the proven basics — sleep, food and exercise. See how to build stamina naturally.
What are maca's side effects, and who should be careful?
Few side effects have been reported in studies, but that also means safety data are limited. Subjective reports include altered menstrual cycles, moodiness, cramps, gastritis and trouble sleeping.
- Maca can interfere with lab tests that measure testosterone — tell your doctor if you took it before a blood test.
- Talk to your doctor if you have a hormone-sensitive cancer or condition.
- Safety during pregnancy and breastfeeding has not been well studied — get a doctor's advice first.
How do you choose a maca product?
If you choose a maca capsule or tablet, make sure it is registered with the KKM and check its MAL number on the NPRA website. Avoid products claiming “instant” effects or “cures”. There is a full guide in how to choose a safe supplement.
Frequently asked questions
What is maca used for?
Maca is eaten as food in Peru and promoted as a supplement for energy, mood and desire. Human studies are still few and small, so the evidence is limited.
Is maca safe?
Side effects are rarely reported, but safety data are limited. Maca can interfere with testosterone tests and people who are pregnant, breastfeeding or have a hormone-sensitive condition should get a doctor's advice first.
Is maca the same as macadamia?
No. Maca is a root from Peru (Lepidium meyenii), while macadamia is a nut from a different tree. They are not related.
Sources
This article is general information based on published research, not medical advice. It makes no claim about any product.
