Every region of the world has its signature foods, and the Andes is no exception. Already known for quinoa, the high mountains of central Peru are also home to maca (Lepidium meyenii), a root that has been cultivated there for more than 2,000 years. Once described as a "lost crop" of the Incas, maca is now sold around the world, mainly as a powder for energy and well-being. Here's what it is and what the research actually supports.
What is maca?
Maca is a root vegetable in the brassica (mustard) family, related to radishes and turnips. It grows only in the central Andes, between about 4,000 and 4,500 meters above sea level, where few other crops survive. A 1989 National Research Council report on neglected Andean crops counted maca among the "lost crops of the Incas", and interest outside Peru took off in the 1990s; Peru's maca exports grew more than fourfold between 2001 and 2010.
Is maca an adaptogen?
Maca is often called an adaptogen: a plant traditionally used to help the body cope with physical and mental stress. Rather than having one specific effect, adaptogens are thought to work more like a thermostat, helping the body return to balance. Researchers who study maca describe it as having "great potential as an adaptogen," while noting that much of the supporting work has been done in animals.
You'll often read that maca "nourishes the adrenal glands" or "balances hormones." There's no good evidence for the adrenal claim. On hormones, the most useful finding is the opposite of what you might expect: in a small trial in postmenopausal women, maca did not change estrogen or other hormone levels, even though participants reported benefits. Whatever maca does, it doesn't appear to work by adding hormones.
For more on this group of herbs, read what adaptogens are and what they do.
What are the health benefits of maca?
Maca has a long traditional use for energy, stamina and fertility. Clinical research is still limited, but a few areas have been studied.
Mood and menopause
In the same trial, 14 postmenopausal women took 3.5 grams of maca a day for six weeks. Compared with placebo, they reported lower scores for anxiety, low mood and sexual dysfunction. A systematic review of four trials found limited evidence that maca eases menopausal symptoms, and said the studies were too small and few to draw firm conclusions.
Sexual function and libido
Maca is best known for its traditional use for libido and fertility. A systematic review found limited evidence that maca improves sexual function: two of four trials were positive, one showed no effect, and all were small.
Energy
Andean tradition holds that maca boosts energy and stamina, which is why it often appears in pre-workout blends. It isn't a stimulant and doesn't contain caffeine, so any lift is subtler than coffee's. Good human trials on energy and exercise are still scarce.
Is maca nutritious?
Maca is a food first. In the Andes the root has long been dried and eaten, and it's used today both as a food and as a supplement. Researchers describe it as having nutritional as well as energizing properties, which is part of why it has moved from Andean kitchens into smoothies and supplements worldwide.
How do you take maca?
Most maca is sold dried and ground into powder, which you can stir into smoothies, oatmeal, energy balls or baking. It tastes nutty and earthy, with a butterscotch note that some people love and others... not so much. The menopause trial above used 3.5 grams a day; follow the directions on whatever product you buy.
You'll also find maca in blended supplements. Renewable Energy, our organic pre-workout, pairs maca root with ashwagandha, rhodiola and panax ginseng alongside 90mg of caffeine from organic green coffee bean, matcha and yerba mate. Hormonious combines organic maca with ashwagandha, holy basil and burdock root to support hormonal balance. If ashwagandha interests you too, see the top ashwagandha benefits for women.
Is maca safe?
Maca is widely eaten as a food and generally well tolerated, but its long-term safety as a supplement hasn't been established in rigorous trials. Because it belongs to the same plant family as cabbage and broccoli, people with thyroid conditions should check with their doctor first. The same goes for anyone who is pregnant or breastfeeding, has a hormone-sensitive condition, or has high blood pressure.
