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Maca Root Extract

Also known as: Lepidium meyenii Walp., Maca, Peruvian ginseng, Maca root, Lepidium meyenii

Overview

Maca root extract is derived from the root of the Lepidium meyenii plant, native to the high Andes of Peru. It is traditionally used for enhancing physical stamina, fertility, and sexual function. Maca contains diverse bioactive compounds including macamides, glucosinolates, and amino acids. Various forms exist such as raw powder, gelatinized powder, and purified extracts targeting specific bioactives. Maca is marketed mainly for physical performance enhancement, sexual health, and antioxidant support. Research on maca is moderately mature, with a growing number of randomized controlled trials (RCTs) and systematic reviews/meta-analyses, though some bioactive fractions require further safety evaluation.

Benefits

Maca root extract has several evidence-based benefits. A systematic review and meta-analysis found a large positive effect of maca supplementation on physical performance parameters. Meta-analyses of RCTs suggest maca has a beneficial effect on erectile function in men with mild erectile dysfunction, with statistically significant improvements. Maca also exhibits antioxidant properties by modulating cellular oxidative stress markers such as glutathione levels, as shown in systematic reviews. Effects appear most studied in healthy adults and men with mild sexual dysfunction; evidence in other populations is limited. Benefits generally manifest after several weeks of supplementation (typically 4-12 weeks).

How it works

Maca’s bioactive compounds, including macamides and glucosinolates, are thought to modulate endocrine function, antioxidant defenses, and energy metabolism. It may influence hypothalamic-pituitary-gonadal axis hormones, contributing to improved sexual function. Antioxidant effects are mediated via enhancement of glutathione and other cellular defense systems. Absorption and bioavailability depend on the form of maca; gelatinized maca may improve digestibility and bioavailability of active compounds.

Side effects

Overall, maca root extract is considered safe with no serious adverse effects reported in clinical trials or reviews. Common side effects are rare and mild, including gastrointestinal discomfort. No significant drug interactions or contraindications have been documented. Special populations such as pregnant or breastfeeding women lack sufficient safety data and should exercise caution due to a lack of sufficient safety data.

Dosage

Effective doses in RCTs typically range from 1.5 to 3 grams per day of maca root powder or equivalent extract. Higher doses and longer durations (≥8 weeks) may be required for sexual function benefits. Gelatinized maca powder is preferred for better absorption. There is no established maximum safe dose, but doses above 3 grams daily have not been extensively studied.

FAQs

Is maca effective for sexual dysfunction?

Evidence supports modest benefits in mild erectile dysfunction, but larger, longer trials are needed to confirm these findings.

How long to see effects?

Improvements generally appear after 4-12 weeks of consistent use at the recommended dosage.

Is maca safe long-term?

Current data suggest safety for up to 12 weeks; longer-term safety requires further study to establish its safety profile.

Does processing matter?

Gelatinized maca may offer better bioavailability compared to raw powder, potentially enhancing its effects.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/39796542/ – A systematic review and meta-analysis including 21 studies found a large positive effect of maca on physical performance outcomes. The review followed established systematic review guidelines and assessed risk of bias, but limitations include heterogeneity in study designs and maca formulations.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10910417/ – This systematic review provides a comprehensive overview of maca’s bioactive compounds and pharmacological effects. It confirms the safety profile of maca and highlights the need for further evaluation of purified extracts, providing a detailed analysis of mechanisms and clinical evidence.
https://www.mdpi.com/2076-3921/13/9/1046 – This systematic review on maca phytochemistry and pharmacology confirms the safety profile and highlights the need for further evaluation of purified extracts. It provides detailed analysis of mechanisms and clinical evidence.
https://www.mdpi.com/2072-6643/17/1/107 – This research article focuses on the antioxidant properties of Maca. It shows that Maca exhibits antioxidant properties by modulating cellular oxidative stress markers such as glutathione levels.
https://oss.jomh.org/files/article/20230130-20/pdf/JOMH15305.pdf – A meta-analysis including two RCTs with a total of 79 men with mild ED demonstrated a statistically significant improvement in erectile function scores. The authors noted limitations due to small sample size and short treatment duration, recommending cautious interpretation and the need for larger trials.