Maca Powder Extract
Also known as: Maca, Peruvian Maca, *Lepidium meyenii*
Overview
Maca is a cruciferous plant native to the high Andes of Peru, known scientifically as *Lepidium meyenii*. Traditionally utilized for its nutritional and medicinal benefits, Maca is acclaimed for its potential to enhance sexual function, improve fertility, and boost athletic performance. It contains bioactive compounds such as macamides, macaenes, and glucosinolates, which are thought to be responsible for its health-promoting properties. Research on Maca is expanding, with systemic reviews and emerging studies exploring its effects on sexual health and exercise capacity, though the quality of evidence varies, often due to small sample sizes and methodological differences.
Benefits
Maca has demonstrated several potential health benefits supported by varying levels of evidence. Its primary effect includes the improvement of erectile function, particularly in men with mild erectile dysfunction, with a significant mean difference noted in a meta-analysis. Maca also shows promise in enhancing physical performance, evidenced by large effect sizes from various tests. Additionally, it may positively influence sexual desire and has a mixed impact on fertility parameters such as semen quality. Notably, benefits can be realized within weeks to months of consistent use, with particular efficacy observed among men experiencing sexual dysfunction and athletes.
How it works
Maca's bioactive compounds are believed to interact with hormonal pathways that regulate sexual health and physical performance. These compounds may influence the reproductive and nervous systems, although specific molecular targets remain largely undefined. Maca's impact on hormone regulation hints at its role in enhancing libido and vitality. Despite the promising interactions, detailed studies on absorption and bioavailability are needed to fully understand its mechanisms in the body.
Side effects
Maca is generally regarded as safe with a low occurrence of adverse effects. Most reported side effects are rare, with gastrointestinal discomfort being the most common, though it occurs infrequently. Serious adverse reactions and other uncommon side effects have not been well-documented. Potential drug interactions with anticoagulants or hormone therapies are theoretical and insufficiently researched. Caution is recommended for individuals with thyroid disorders due to maca's glucosinolate content. Pregnant and breastfeeding women should consult a healthcare provider prior to use.
Dosage
The typical recommended dosage of maca ranges from 1.5 to 3.5 grams per day, with some studies suggesting higher doses may enhance physical performance. While a minimum effective dose around 1.5 grams is often cited, the optimal dosage remains inconclusive. Consistent daily consumption is advisable for best results, preferably in gelatinized form for improved bioavailability. Currently, upper limits for safe consumption are not well-established, yet doses up to 3.5 grams are commonly utilized in research and practice.
FAQs
How long does it take to see effects from maca?
Maca may take several weeks to show beneficial effects, particularly in sexual function and physical performance.
Is maca safe for everyone?
While generally safe, individuals with thyroid issues or those pregnant or breastfeeding should consult a healthcare provider.
When should I take maca?
It is recommended to take maca consistently with meals to help minimize any potential gastrointestinal side effects.
What results can I expect from maca?
Results vary; many users report improvements in sexual function and athletic performance, though responses can differ.
Is maca a guaranteed solution for sexual dysfunction?
Maca is not a proven cure for sexual dysfunction; effects can vary widely, and more research is needed.
Research Sources
- https://oss.jomh.org/files/article/20230130-20/pdf/JOMH15305.pdf – A meta-analysis involving 79 men with mild erectile dysfunction found that maca supplementation improved erectile function significantly, with a notable mean difference in outcomes, although the study's limitations included a small sample size.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2928177/ – This systematic review assessed the efficacy of maca on various sexual dysfunctions, revealing limited and mixed results across studies, highlighting the variability in implementation and quality of research.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10910417/ – This systematic review and meta-analysis indicated that maca supplementation could significantly enhance physical performance, with large effect sizes noted across multiple human and animal studies.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9468664/ – Reviewed various studies on maca's effects on sexual health, documenting the challenges in synthesizing results due to methodological differences and sample sizes.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11723211/ – Explored the nutritional composition of maca, alongside its historical uses and applications, setting a foundation for its health-promoting claims, though rigorous clinical studies are still needed.
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