Maca: Nature’s Energizing Root from the Mountains of Peru

By Donnie Yance

What is Maca?

Maca (Lepidium meyenii), is a resilient cruciferous root vegetable native to the high Andean plateaus of Peru at elevations of 11,500-16,400 feet. It has recently garnered significant attention in the natural medicine field due to its extraordinary nutritional, antiviral, and antioxidant properties. Traditionally cultivated by indigenous communities for over 2,000 years, maca has been used both as a dietary staple and medicinal herb.

Its roots contain approximately 60% carbohydrates, 10% protein, and 10% fibers, with the remainder comprising various bioactive compounds.¹ For centuries, people in Peru have valued maca for its ability to boost energy and enhance fertility.

Nutritional Powerhouse

Many of these compounds exhibit significant biological activities, such as antioxidant, antimicrobial, anti-inflammatory, and adaptogenic effects. 

Research shows it’s packed with nutrients including vitamins A, B, C, and E, minerals like calcium, iron, and zinc, plus proteins, healthy fats, and powerful plant compounds that fight inflammation and oxidative damage. Over a hundred metabolites have been identified in different parts of this plant (hypocotyl, tuber, and roots), including: alkaloids, fatty acids, flavonols, glucosinolates, hydantoins, isothiocyanates, macaenes, macamides, phytosterols, and polysaccharides. ²

Recent clinical studies have investigated maca’s potential benefits for hormonal balance, fertility enhancement, menopausal symptom relief, and cognitive function improvement.³ 

The plant’s remarkable ability to thrive in harsh environmental conditions may contribute to its rich phytochemical profile, as these compounds often serve as defense mechanisms against environmental stressors.

When dried and powdered, maca has a mild, nutty flavor similar to graham cracker crumbs.

How Maca Can Help Your Body

Research shows maca offers numerous health benefits:

• Increases energy and stamina
• Improves sexual health and libido
• Enhances mood and mental well-being
• Supports muscle growth and exercise recovery
• Protects against damage from UV radiation
• Enhances sports performance
• Helps the body adapt to high altitudes
• Helps fight inflammation
• Supports healthy metabolism
• Improves skin health
• Aids digestion
• Promotes bone strength

The specific benefits you experience may depend on which variety of maca you use (black, red, or yellow) and how it was processed.⁴ For maintaining prostate health and preventing prostate cancer development, red maca is the most promising variety.^5,6

Maca and Sexual Health

One of maca’s most well-known benefits relates to sexual function. Unlike herbs or medications that directly affect hormone levels, studies show maca works differently.

In a 2000 study, researchers found that maca extract improved sexual function in mice and rats, confirming for the first time its traditional reputation as an aphrodisiac.⁷

Interestingly, scientists discovered that maca doesn’t actually change testosterone or estrogen levels in the blood. Instead, herbalists believe it may work by balancing the parts of the brain that regulate hormones.

In a 12-week human study, people taking maca reported improved sexual desire after 8 weeks, completely independent of any hormone changes. This suggests maca works through different pathways other than a change in hormone levels.⁸

Counteracts Food Additive Effects on Male Fertility

Research shows that high doses of monosodium glutamate (MSG), a common food additive, may harm male reproductive health by reducing sperm movement, increasing inflammation, decreasing antioxidant protection, and disrupting hormones.

Scientists found that Maca root extract helped improve some of these conditions in male rats, particularly enhancing sperm motility and reducing inflammation.

Excessive amounts of MSG appear to impact fertility. This study indicates that Maca may offer protective benefits.⁹

Builds Stronger Muscles

As we age, losing muscle mass (sarcopenia) becomes a serious health concern. Recent research has found exciting evidence that maca might help prevent this problem.

In a 2022 laboratory study,¹⁰ scientists added yellow maca extract to muscle cells and observed remarkable results. The muscle cells:

• Grew larger in diameter and area
• Showed better development and maturation
• Activated important cellular pathways related to growth and energy

These findings suggest maca could help support healthy muscle maintenance and growth, especially important as we age.

Boosting Athletic Performance

Athletes are increasingly turning to maca to enhance their performance:

• In a 2009 study, male cyclists who took maca for just 14 days improved both their 40 km cycling times and reported increased sexual desire.¹¹
• Elite female handball players showed better performance in various physical tests after taking black maca supplements.¹²
• In laboratory studies, mice given maca extract showed increased grip strength, greater endurance, and less fatigue after exercise.¹³

Shown to Boost Physical Performance

A (2024) comprehensive review of scientific studies has found strong evidence that maca root supplements can significantly improve physical performance in both animals and humans.

Researchers analyzed 21 different studies on maca and found it consistently helped with:

• Increasing swimming endurance
• Improving balance and coordination
• Enhancing grip strength
• Reducing lactic acid buildup during exercise

The study showed that maca appears to work in a dose-dependent manner, meaning higher doses generally produced better results. Scientists believe the active compounds in maca, particularly substances called macamides, are responsible for these performance-enhancing effects.

As studies continue, maca emerges as a promising natural supplement for athletes and fitness enthusiasts looking to improve their physical capabilities.¹⁴

How does it work? Research suggests maca may strengthen muscle structures, protect against exercise-induced stress, and improve the function of mitochondria (your cells’ energy powerhouses).

Supporting Metabolic Health

Metabolic syndrome—a cluster of conditions including high blood pressure, elevated blood sugar, abnormal cholesterol, and excess belly fat—affects millions of people worldwide.

In a promising animal study,¹⁵ rats with metabolic problems showed remarkable improvements after taking maca for one month:

• Lower blood sugar and fat levels
• Better liver function
• Reduced insulin resistance
• Decreased inflammation and oxidative stress

While more human studies are needed, these results suggest maca is helpful for supporting overall health and reducing metabolic syndrome.

Lifting Your Mood

Many maca users report feeling happier and more energetic. A 12-week study with 175 participants found that people taking 3 grams of maca daily experienced significant improvements in:

• Overall mood
• Energy levels
• General quality of life

These benefits likely overlap and reinforce each other—feeling more energetic often improves mood, and feeling happier typically increases the motivation to be active.

Maca’s Potential Against Cancer

Like other vegetables in its family (broccoli, cauliflower, etc), maca contains compounds that show promise against cancer in early research.

Laboratory and animal studies have found that maca extracts can reduce the viability of various cancer cells, including skin, breast, prostate, lung, cervical, and colon cancers. Some animal studies even suggest maca might enhance the effectiveness of chemotherapy when used together.¹⁶

Synergism of Maca in Combination with Saw Palmetto (Serenoa repens) Extract for Chemoprevention of Prostate Cancer 

Research reveals that combining maca root with saw palmetto extract may help prevent prostate cancer. Scientists studied different varieties of maca (a plant from Peru) combined with saw palmetto (a plant commonly used for prostate health).

The study found:

• Different colored maca roots (red and black) contain different beneficial compounds
• Red maca showed stronger antioxidant properties than black maca
• A specific mixture of red maca, black maca, and saw palmetto was most effective at: reducing inflammation (by blocking the COX-2 enzyme) and killing prostate cancer cells in the lab. 

The three-plant combination produced the best results against prostate cancer cells that respond to male hormones. These promising findings suggest that this natural mixture deserves further study and might eventually lead to new approaches for prostate cancer prevention.¹⁷

Is Maca Safe?

Maca has an excellent safety record based on both its long history of use and modern research. A study of 175 people concluded that maca extracts are “well tolerated and safe.” ¹⁸

The Bottom Line and Personal Insights

Maca is a remarkably versatile herb with wide-ranging benefits supported by both traditional wisdom and modern science. I personally regard Maca as an exceptional nourishing tonic herb that particularly supports the ‘Essence’ or reproductive energy in traditional Chinese medicine terms, balancing both feminine (yin) and masculine (yang) aspects. From enhancing sexual health and hormonal balance to improving mood, cognitive function, and energy levels, maca offers multiple pathways to better health.

In my clinical practice, I incorporate maca extract into a specialized formula for masculine Essence restoration, combining it synergistically with other potent botanicals: Tribulus terrestris (puncture vine), Mucuna pruriens (velvet bean), and Eurycoma longifolia. This combination appears to optimize testosterone production, libido, and overall vitality in a gentle yet effective manner.

As research continues to uncover the mechanisms behind maca’s effects, this ancient Peruvian root is gaining recognition as a valuable natural supplement for promoting: energy, physical strength, sexual health, fitness, and vitality.

About the Author:

Donald R. Yance is the founder of the Mederi Center. A Clinical Master Herbalist and Certified Nutritionist, Donnie is renowned for his extraordinary knowledge and deep understanding of the healing properties of plants and nutrition, as well as of epigenetics, laboratory medicine, oncologic pathology, and molecular oncology. He is a professional member of the American Herbalists Guild, National Association of Nutrition Professionals, Academy of Integrative Health and Medicine, and the Society for Integrative Oncology.

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