It’s as if wherever you look, people are going on and on about maca’s hormone-balancing and libido-boosting benefits.
Is any of it true?
In this post, I’ll analyze the complete scientific and traditional knowledge on maca root for women’s health to help you understand the evidence behind its use amid the hype.
Disclaimer: This post is for informational purposes only. None of the information here should be taken as medical advice. Even if a remedy is classified as safe in Herbal Doula blog posts based on the existing evidence, that doesn’t mean it’s safe for you. Please consult your doctor before taking any supplements or making any major changes to your diet and lifestyle.
Contents
What Is Maca?
Maca (Lepidium meyenii) is a vegetable that people of the high Peruvian Andes have been cultivating for over 2000 years.
It grows in a desolate climate where few other vegetables can survive, thriving at 3700 to 4500 meters above sea level. Maca can also be found in the wild in other parts of South America. 1,2
Maca is a relative of the radish and belongs to the mustard family of plants. It has a distinct odor most people compare to butterscotch or caramel. The roots fused with hypocotyls (these are stems right above the root) are traditionally used as food and medicine. 2
It’s also called Peruvian Ginseng, 3 although maca has little in common with Asian ginseng apart from its use as an adaptogen. Adaptogens are remedies that may increase the body’s resistance to physical or mental stress and promote recovery.
Pregnant or breastfeeding? Find out whether maca is safe in this post (it’s the most in-depth maca safety monograph on the internet).
Potential Maca Root Benefits for Women
1) Sexual Function after Menopause
A systematic review of four randomized clinical trials concluded that limited evidence supports the effectiveness of maca for enhancing sexual function. 4
In one of the included trials, maca improved sexual dysfunction or sexual desire in healthy menopausal women 5 (the other three studies were in men and cyclists).
2) Mood, Anxiety & Blood Pressure after Menopause
In two small clinical trials that included 14 Australian and 29 Chinese postmenopausal women, powdered maca modestly reduced anxiety, depression, and sexual dysfunction compared with placebo. In the Chinese study, maca also reduced blood pressure. 5–7
3) Early Postmenopausal Symptoms
According to one systematic review of four clinical trials, limited evidence supports the effectiveness of maca for menopausal symptoms. 8
It’s being researched as a natural, non-hormonal addition to the choices available to postmenopausal women. However, we need larger studies and more safety data.
After menopause, estrogen and progesterone levels gradually drop, triggering some of the symptoms of menopause.
In one randomized controlled trial of 168 Caucasian early-postmenopausal women, pre-gelatinized organic maca reduced the frequency and severity of menopausal symptoms. It especially helped with hot flushes and night sweating, compared with placebo. 9
The same research group previously showed that maca may ease early postmenopausal symptoms in a pilot trial of 20 women. 10
In the study, maca raised estrogen and progesterone by altering two other hormones produced by the pituitary gland (lowering FSH and increasing LH). However, the placebo also increased progesterone levels. 10
A couple of animal studies give us clues about maca’s mechanism.
In a 2020 study, red and black maca water extracts protected the reproductive function of menopausal rats in a high-altitude environment. Maca helped maintain the health of uterine cells and the weight of the uterus, both of which are important after menopause. 11
The authors think maca acted similar to estradiol, the main estrogen women produce before menopause. Maca also reduced the levels of MDA, a marker of oxidative stress that usually increases after menopause. This hasn’t been confirmed in humans, though.
4) Sexual Dysfunction from Antidepressants
Compared to men, women are at increased risk for depression, anxiety, and sexual dysfunction. One in six women in the United States takes antidepressants, and many report some disturbance of sexual function while on these medications.
Can maca help?
Its effects were tested only in one placebo-controlled study on 30 premenopausal and 12 postmenopausal women with antidepressant-induced sexual dysfunction. Maca modestly increased remission rates, but we need more studies to say for sure. 12
5) Fertility
Fertility issues are a big reason for supplementing maca, but I’m here to tell you that it’s not as simple.
It’s hard to say whether maca can be helpful and in what cases, aside from providing certain nutrients.
Have in mind that addressing fertility issues is a complex feat, and you should make sure to discuss your complete history with a fertility specialist.
Recent data reveal that the underlying cause of infertility in couples is 40% male – 40% female. The rest comes down to a combination of both partners’ factors. 13
No human studies have yet properly tested maca for fertility.
One study only investigated a multi-ingredient supplement containing a patented blend of maca extract, chasteberry (Vitex agnus-castus) extract, and active folate. This supplement was either given alone or with a gel capsule containing multivitamins, DHA, and EPA omega 3 fatty acids. 13
The study enrolled 189 women (the average age was 31) and lasted for 18 months. Every patient received ovulation kits and ovulation tests were performed on day 14 of the menstrual cycle.
They report a successful pregnancy rate of 37%, without any differences in the group that took the additional multivitamin. The number of women with ovulation increased from 10% to 43% by the end of the study; the number of women with polycystic ovaries decreased from 163 to 118.
The authors concluded that their blend may be used by women trying to conceive, claiming that it helps regulate the menstrual cycle, stimulates ovulation, and increases the likelihood of getting pregnant. 13
As promising as it may sound, take these findings with a grain of salt. For one, they haven’t been replicated by other research teams. Also, there’s room for bias as the study was funded by the company producing the supplement and ovulation kits and running the laboratory tests.
According to one theory, maca extract may increase the number of offspring in mice and trout by helping implanted embryos survive. One paper mentions unpublished data of red maca extract improving the quality of embryos in mice, but that’s where this trial ends. 2
6) Recurrent Miscarriages
There are anecdotes of maca use for preventing miscarriages, but no peer-reviewed studies have been published.
Progesterone enhances sexual activity and maintains pregnancy, while low progesterone has been linked with recurrent miscarriages. Progesterone-like drugs are often prescribed in the first trimester in an attempt to prevent spontaneous miscarriage. 14
However, many other factors can also play in and affect your risk of recurrent miscarriages. 15
If you’re experiencing recurrent miscarriages, I wholeheartedly recommend finding a good fertility specialist. They will help you identify the possible causes and recommend holistic treatment options. If you’re excited about the possibility of trying maca, discuss it with them first.
Some scientists think maca may hold promise as it may mimic the main pregnancy hormone progesterone. 16 However, these theories are based on animal experiments—and findings in animals often don’t hold up in humans.
Other sources cite a PDF by a naturopathic doctor who recommends maca to women with a history of miscarriages. This document is not a scientific study nor has it been published in any scientific journal. Therefore, we don’t know how accurate or credible it is.
The doctor’s protocol includes maca along with other supplements (enzymes and nutrients) that he claims help prevent miscarriages. The doctor’s company manufacturers these supplements, however, which may create bias.
In the PDF, the doctor claims that extreme altitudes (above 12,000 feet) reduce fertility and libido. As I already discussed, this is a controversial topic.
He also thinks that conception would be impossible in the high Andes without the use of maca, referring to a folk tale. Allegedly, Spanish conquistadors and their animals regained libido by observing the indigenous population use maca.
The PDF also claims that women use maca throughout South America to prevent miscarriage, help carry to term, and increase the birth weight of babies. I haven’t found any studies to back up these claims.
So until more research comes out, the effects of maca on recurrent miscarriages remain unknown.
7) Stress Response Axis
Researchers believe that plant sterols in maca might have a unique way of balancing hormones, but we’ve no way of knowing yet if they are right. 17
The Hypothalamic–Pituitary–Adrenal (HPA) axis is one of the main actors in our stress response, which in turn affects our hormones and mood.
One hypothesis says that maca may promote the optimal functioning of the HPA. According to it, the pituitary may take up plant sterols from maca. This, in turn, might improve adrenal, reproductive, thyroid, pancreas, and pineal gland health. 18
This theory remains unproven for now.
8) Thyroid Health
Although there are various claims of maca helping with thyroid health, there’s no research to back them up.
The thyroid makes two main hormones: thyroxine (T4) and triiodothyronine (T3).
The thyroid and pituitary gland work closely together. The pituitary produces thyroid-stimulating hormone (TSH), which helps your thyroid gland release T4 and T3. All are important markers of your thyroid health.
In clinical trials of postmenopausal women, maca had no effect on thyroid markers like TSH. 6
In postmenopausal animals, maca helped restore TSH and T3 levels. In premenopausal rats, it increased T3 and lowered T4. 17
Raw maca contains goitrogens, compounds that can disrupt the thyroid. That’s why raw maca should be avoided. 19
9) Osteoporosis Research
Red and black maca extracts are being researched in postmenopausal rats with osteoporosis. It holds potential for supporting bone health without negative estrogenic effects on the uterus, but that’s just based on animal experiments. 7
10) Milk Supply?
There are numerous claims online about maca being a wonder food for breastfeeding women. Some go as far as to say that maca is highly recommended during breastfeeding for increasing milk production, improving breast milk quality, and helping to prevent the baby blues.
However, there are zero studies to back up these claims!
Maca does provide some nutrients, however, so it may be ok as food for improving your diet if your doctor is ok with that.
11) Nutrients Boost
Dried maca contains the following nutrients: 2,20
- Protein 10–22%
- Carbohydrates 59%
- Fat 2%
- Fibre 8.5%
- Iron
- Calcium
- Copper
- Zinc
- Potassium
- Essential and non-essential amino acids
Carbohydrates in maca are mostly starch with some polysaccharides, which are great for supporting immune health. It also has amylase, an enzyme that helps digest starch. 20
Soil has a huge impact on maca’s mineral composition, especially on iron. 20
Maca contains both soluble and insoluble dietary fibers, which together boost digestive health and contribute to a healthy gut microbiome. 20
Amino acids help build tissues and proteins and maintain hormonal balance. They also play a role in metabolic, reproductive, and immune health. 21
Some sources mention that maca can be high in iodine, but I didn’t find a single scientific analysis with this information.
Similarly, other sources mention that maca is high in vitamin K (which can interact with blood thinners), but this hasn’t been scientifically verified. It’s unlikely that the roots are high in vitamin K, although fresh above-ground parts of maca may contain some.
Fresh maca is mostly water and is rich in iron and calcium. 1
12) For Curves & Buttocks?
There’s no research to back this one up.
Anecdotally, maca is claimed to make you curvier. Some sources claim that since maca may help balance hormones and support healthy estrogen levels that it might also promote a curvier shape.
Higher estrogen levels have been linked to what’s typically seen as a feminine body shape in some studies (bigger breasts and buttocks, smaller waist). But there’s no evidence that maca can enhance this estrogen-led effect. Plus, a bunch of other factors like exercise, diet, and genetics can affect your body shape (Smith et al., 2006; Puder et al., 2006).
Active Compounds in Maca
Macamides & Antioxidants
Maca contains exclusive compounds named after it: macamides. Macamides are thought to underlie maca’s effects on sexual function.
Macamides may boost the levels of anandamide, our body’s main cannabinoid. Anandamide acts on cannabinoid CB1 receptors, which is thought to produce feelings of bliss. 2,22
These unique compounds likely work by blocking an enzyme called fatty acid amide hydrolase (FAAH), which breaks down anandamide. Experimental data suggest that blocking FAAH may be analgesic, anti-inflammatory, and neuroprotective. 22
Maca is also rich in various sulfur-containing compounds called glucosinolates that are also found in cruciferous vegetables like broccoli. They’ve been researched for warding off infections and free radical damage. 1
Compounds that are yet to be identified in maca water extract are thought to impact reproductive health, mood, and memory. 2 Water extracts contain macamides only in trace amounts. 1
Maca is a known source of controversial plant sterols. It also contains polyphenols like quercetin, a famous antioxidant otherwise found in red wine. 20
Different Types of Maca Have Different Properties
The most common type of maca is yellow or “golden” maca.
Indigenous people traditionally grow four varieties of maca, based on their root color: cream-yellow, half purple, purple, and black. In one part of the Peruvian highlands, 13 colors of maca have been described, ranging from white to black. 2
Different amounts and types of the polyphenols and other active compounds give maca its color. 20
In turn, different types of maca may have distinct health effects and nutritional profiles. 1
Maca Dosage
Organic maca is generally considered to be safe in food amounts and up to 3 grams per day for 12 weeks.
Studies on antidepressant-induced sexual dysfunction in postmenopausal women used 1.5 grams twice daily for 12 weeks.
For improving mood in postmenopausal women, studies used 3.3 or 3.5 grams of maca powder daily over 6 weeks.
A clinical trial for improving fertility used a patented combination of Vitex extract, Maca extract, and active folate; they didn’t provide dosing information.
An effective maca dosage hasn’t been determined, so be sure to consult your doctor before supplementing even if you’re not pregnant or breastfeeding.
Maca Formulations & Supplement Types
Powder, Capsules, or Drink?
Maca is available in various forms like:
- Dried maca powder
- Maca extract
- Gelatinized maca
- Maca flour
- Capsules
- Liquor
- Multi-ingredient supplements
Maca powder can be added to smoothies, cereals, muffins, or juice. You can get pretty creative with it, as long as you like the taste.
Maca has an earthy or nutty taste in general, but the popular yellow variety can be bitter. Favored Peruvian cream-colored varieties should be sweet. Red maca is the sweetest and mildest variety, while black maca is both sweet and a bit bitter.
Gelatinized maca powder is boiled and pressurized to remove the fiber. This makes it easier to digest but may kill some nutrients and active compounds.
Antioxidant glucosinolates and vitamin C, for example, are sensitive to heat. Other antioxidants like sulforaphane (which also abounds in broccoli) might build up and form after heating. 2
Some studies suggest that maca extract may be higher in active compounds than gelatinized maca and maca flour. 1
What Is the Bottom Line?
- Maca is safe in food amounts and is rich in healthy complex carbs and amino acids
- Limited evidence supports the use of maca root for sexual and mental health after menopause, as well as in women with sexual problems caused by antidepressants
- People traditionally use maca to enhance fertility, but there’s not much evidence to support its use for increasing the chance of pregnancy or preventing miscarriage
>>>>> Read the report on maca safety in pregnancy and breastfeeding.
Did you use maca?
Let me know about your experience in the comments and share this article if you found it useful!
References (✔ Trusted Sources)
- Valerio LG, Gonzales GF. Toxicological aspects of the South American herbs cat’s claw (Uncaria tomentosa) and Maca (Lepidium meyenii) : a critical synopsis. Toxicol Rev. 2005;24(1):11-35.
- Gonzales GF. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012;2012:193496. doi:10.1155/2012/193496
- Duke JA. Handbook of Medicinal Herbs. 2nd ed. CRC Press; 2002.
- Shin B-C, Lee MS, Yang EJ, Lim H-S, Ernst E. Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complement Altern Med. 2010;10:44. doi:10.1186/1472-6882-10-44
- Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008;15(6):1157-1162. doi:10.1097/gme.0b013e3181732953
- Stojanovska L, Law C, Lai B, et al. Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric. 2015;18(1):69-78. doi:10.3109/13697137.2014.929649
- Gonzales C, Cárdenas-Valencia I, Leiva-Revilla J, Anza-Ramirez C, Rubio J, Gonzales GF. Effects of different varieties of Maca (Lepidium meyenii) on bone structure in ovariectomized rats. Forsch Komplementmed. 2010;17(3):137-143. doi:10.1159/000315214
- Lee MS, Shin B-C, Yang EJ, Lim H-J, Ernst E. Maca (Lepidium meyenii) for treatment of menopausal symptoms: A systematic review. Maturitas. 2011;70(3):227-233. doi:10.1016/j.maturitas.2011.07.017
- Meissner HO, Mscisz A, Reich-Bilinska H, et al. 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. Int J Biomed Sci. 2006;2(4):360-374.
- Meissner HO, Kapczynski W, Mscisz A, Lutomski J. Use of gelatinized maca (lepidium peruvianum) in early postmenopausal women. Int J Biomed Sci. 2005;1(1):33-45.
- Ybañez-Julca RO, Asunción-Alvarez D, Palacios J, Nwokocha CR. Maca extracts and estrogen replacement therapy in ovariectomized rats exposed at high altitude. Reprod Med Biol. 2021;20(1):88-95. doi:10.1002/rmb2.12357
- Dording CM, Schettler PJ, Dalton ED, et al. A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evid Based Complement Alternat Med. 2015;2015:949036. doi:10.1155/2015/949036
- Antoine E, Chirila S, Teodorescu C. A Patented Blend Consisting of a Combination of Vitex agnus-castus Extract, Lepidium meyenii (Maca) Extract and Active Folate, a Nutritional Supplement for Improving Fertility in Women. Maedica (Buchar). 2019;14(3):274-279. doi:10.26574/maedica.2019.14.3.274
- Haas DM, Hathaway TJ, Ramsey PS. Progestogen for preventing miscarriage in women with recurrent miscarriage of unclear etiology. Cochrane Database Syst Rev. 2018;10:CD003511. doi:10.1002/14651858.CD003511.pub4
- El Hachem H, Crepaux V, May-Panloup P, Descamps P, Legendre G, Bouet P-E. Recurrent pregnancy loss: current perspectives. Int J Womens Health. 2017;9:331-345. doi:10.2147/IJWH.S100817
- Ruiz-Luna AC, Salazar S, Aspajo NJ, Rubio J, Gasco M, Gonzales GF. Lepidium meyenii (Maca) increases litter size in normal adult female mice. Reprod Biol Endocrinol. 2005;3:16. doi:10.1186/1477-7827-3-16
- Meissner HO, Mrozikiewicz P, Bobkiewicz-Kozlowska T, et al. Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): (I) Biochemical and Pharmacodynamic Study on Maca using Clinical Laboratory Model on Ovariectomized Rats. Int J Biomed Sci. 2006;2(3):260-272.
- DeMorrow S. Role of the Hypothalamic-Pituitary-Adrenal Axis in Health and Disease. Int J Mol Sci. 2018;19(4). doi:10.3390/ijms19040986
- Bajaj JK, Salwan P, Salwan S. Various possible toxicants involved in thyroid dysfunction: A review. J Clin Diagn Res. 2016;10(1):FE01-3. doi:10.7860/JCDR/2016/15195.7092
- Wang S, Zhu F. Chemical composition and health effects of maca (Lepidium meyenii). Food Chem. 2019;288:422-443. doi:10.1016/j.foodchem.2019.02.071
- Wu G. Amino acids: metabolism, functions, and nutrition. Amino Acids. 2009;37(1):1-17. doi:10.1007/s00726-009-0269-0
- Almukadi H, Wu H, Böhlke M, Kelley CJ, Maher TJ, Pino-Figueroa A. The macamide N-3-methoxybenzyl-linoleamide is a time-dependent fatty acid amide hydrolase (FAAH) inhibitor. Mol Neurobiol. 2013;48(2):333-339. doi:10.1007/s12035-013-8499-2
The founder of Herbal Doula.
Home-birthing mama, independent scientist, natural pharmacist, doula, birthkeeper, and holistic health and birthrights advocate. Endlessly passionate about creating and sharing empowering health information and birth support. Ana has written 150+ and edited 800+ articles, some of which reached over 1 million people
I was able to find good information from your articles.
Thanks so much, I’m happy to hear that!
I am happy to see articles on herbal supplements citing research. Thank you.
Thanks so much Sara, I appreciate your feedback.