Lepidium Meyenii Extract
Also known as: Maca, Peruvian ginseng, Lepidium meyenii Walp., Lepidium meyenii
Overview
Lepidium meyenii, commonly known as maca, is a cruciferous plant indigenous to the high Andes mountains of Peru. The root of the plant is the primary part utilized for its medicinal properties, typically consumed in powdered or extract form. Maca is traditionally valued for its potential to enhance physical performance, fertility, sexual function, and energy levels. It is also being investigated for its antioxidant capabilities and its potential role in hormone regulation. The plant contains a rich array of bioactive compounds, including macamides, macaenes, glucosinolates, and various polyphenols, which are believed to contribute to its therapeutic effects. Research on maca is moderately advanced, with a growing body of randomized controlled trials and systematic reviews, particularly in areas like physical performance and sexual health. While some areas still require more robust clinical data, the overall evidence base is expanding.
Benefits
Maca offers several evidence-based benefits, primarily in enhancing physical performance and potentially improving mild erectile dysfunction. A 2024 systematic review and meta-analysis of 21 studies demonstrated a large effect size for physical performance outcomes, including endurance and strength, with significant reductions in blood lactic acid, indicating improved recovery. These effects were dose-dependent, with higher doses yielding greater benefits, suggesting clinically meaningful improvements for athletes and healthy adults. For erectile dysfunction (ED), a meta-analysis of randomized controlled trials showed positive effects on erectile function in men with mild ED, particularly with higher doses and longer durations of supplementation. While promising, the evidence for ED is limited by the small number of RCTs and low certainty. Maca also exhibits antioxidant properties, potentially protecting against oxidative stress, though most evidence for this is preclinical. Some studies suggest a role in hormonal regulation, but clinical evidence is inconsistent. Benefits have been observed in healthy adults, athletes, and men with mild ED.
How it works
Maca's mechanism of action is attributed to its unique bioactive compounds, particularly macamides and macaenes. These phytochemicals are believed to modulate energy metabolism, enhance antioxidant defenses, and potentially influence hormonal pathways. Maca interacts with various body systems, including the muscular system by improving endurance, and the nervous system, possibly through neurotransmitter modulation. While the exact molecular targets are not fully elucidated, it likely involves the modulation of oxidative stress pathways and hormone receptors. The macamide compounds are bioavailable, meaning they are absorbed sufficiently to exert physiological effects, as evidenced by dose-response relationships observed in studies.
Side effects
Lepidium meyenii extract is generally considered safe, with a low incidence of adverse effects reported in clinical trials. Common side effects are rare and mild, with no significant adverse events documented in meta-analyses. There are no well-documented uncommon or rare side effects, and no serious adverse events have been reported. Regarding drug interactions, no specific interactions are well-documented; however, caution is advised for individuals with hormone-sensitive conditions due to maca's potential, albeit inconsistent, influence on hormone levels. Contraindications include pregnancy, breastfeeding, and hormone-sensitive cancers, as safety in these populations has not been established. Specific safety data for children is also lacking, and therefore, its use in pediatric populations is not recommended. Overall, while maca has a favorable safety profile, individuals with pre-existing medical conditions or those taking medications should consult a healthcare professional before supplementation.
Dosage
The minimum effective dose of maca varies, but studies demonstrating benefits typically utilize doses ranging from 1.5 to 3 grams per day of maca root extract. Optimal dosage ranges tend to be at the higher end of this spectrum, as higher doses have been associated with greater effects, particularly for physical performance and improvements in erectile dysfunction. The maximum safe dose has not been definitively established, but doses up to 3 grams daily are commonly used in research studies without reported adverse effects. For optimal results, consistent daily supplementation over several weeks is necessary to observe benefits. While specific timing within the day is not critical, regularity is key. Extracts standardized for macamides may offer more consistent effects due to their concentrated active compounds. Maca's bioavailability appears adequate, and no special cofactors are required for its absorption.
FAQs
Is maca safe for long-term use?
Current evidence supports the safety of maca for several weeks to months of use. However, long-term safety data extending beyond this period are limited, so caution is advised for very prolonged supplementation.
How soon can benefits be expected?
Improvements in physical performance may be observed within a few weeks of consistent supplementation. Benefits related to sexual function, such as erectile dysfunction, may require longer periods of supplementation, typically several weeks.
Does maca affect hormone levels?
Some evidence suggests maca may modulate hormone levels, but these effects are generally mild and inconsistent across studies. It is not considered a direct hormonal supplement like estrogen or testosterone.
Can maca be used for serious erectile dysfunction?
Maca has shown promise for improving mild erectile dysfunction. However, for more severe cases, it is crucial to seek medical evaluation and treatment from a healthcare professional, as maca may not be sufficient.
Is maca a stimulant?
No, maca is not a stimulant like caffeine. It enhances endurance and energy levels through different mechanisms, such as improving metabolic efficiency and reducing fatigue, without causing the jitteriness associated with stimulants.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/39796542/ – This systematic review and meta-analysis, including 21 studies, found large effect sizes for maca on physical performance outcomes like forced swimming, rota-rod, and grip strength tests. It also noted significant reductions in blood lactic acid, indicating improved endurance and recovery, with effects being dose-dependent. The study highlights maca's potential as an ergogenic aid.
- https://www.mdpi.com/2072-6643/17/1/107 – This systematic review and meta-analysis on maca's effects on physical performance, including 16 studies, confirmed significant improvements in various performance metrics. It emphasized the dose-response relationship, suggesting that higher doses of maca lead to greater benefits in endurance and strength, supporting its use for athletic enhancement.
- https://oss.jomh.org/files/article/20230130-20/pdf/JOMH15305.pdf – This meta-analysis of randomized controlled trials investigated maca's effects on erectile dysfunction. It found positive effects on erectile function in men with mild ED, particularly with higher doses and longer durations of supplementation. The study concluded that while promising, more high-quality RCTs are needed to confirm these findings definitively.
- https://www.mdpi.com/2076-3921/13/9/1046 – This systematic review explored the antioxidant properties of maca, finding that it exhibits significant antioxidant activity both in vitro and in vivo. While the review suggests maca's potential for protecting against oxidative stress, it also noted that most of the evidence is preclinical, indicating a need for more clinical trials to confirm these effects in humans.