Maca Benefits and Recommended Dosage
Maca (Lepidium meyenii) may provide modest benefits for reducing diastolic blood pressure and depression symptoms in postmenopausal women at a dosage of 3.3g daily, though evidence for other health claims remains limited.
What is Maca?
Maca is a Peruvian plant from the Brassicaceae family that has been cultivated for over 2000 years in the central Andes at altitudes between 4000-4500m. It has gained popularity globally since the 1990s as a dietary supplement with various claimed health benefits 1.
Evidence-Based Benefits
Blood Pressure Benefits
- A randomized, double-blind, placebo-controlled crossover study in 29 postmenopausal Chinese women found that 3.3g/day of maca for 6 weeks significantly decreased diastolic blood pressure compared to placebo 2
- This effect may be particularly relevant for those with hypertension or cardiovascular risk factors
Mental Health Benefits
- The same study demonstrated significant reduction in depression symptoms among participants taking maca 2
- This suggests potential benefit for mood regulation, particularly in postmenopausal women
Reproductive Health
- Some evidence suggests maca may improve:
- Sexual desire/libido
- Sperm production
- Sperm motility
- Semen volume
- Importantly, these effects appear to occur without altering hormone levels (testosterone, estradiol, FSH, LH, prolactin) 3
Other Potential Benefits
- Traditional uses include:
- Energy enhancement (adaptogenic properties)
- Treatment of rheumatism
- Respiratory disorders
- Anemia 4
Different Types of Maca
Maca comes in different colors, each potentially offering different benefits:
- Yellow maca: Moderate effects on sperm production and prostate size
- Black maca: Better effects on sperm production, no effect on prostate size
- Red maca: No effect on sperm production, but may reduce prostate size in cases of testosterone-induced hyperplasia 3
Recommended Dosage
Based on the available clinical evidence:
- Standard dosage: 3.3g daily (the dose used in the most recent clinical trial) 2
- Duration: Benefits were observed after 6 weeks of continuous use
- Form: Available as powder, capsules, pills, flour, liquor, and extracts 3
Safety Considerations
- No significant adverse effects were reported in clinical studies
- Maca does not appear to affect hormone levels, making it potentially safer than hormone-modulating supplements 3
- However, quality concerns exist due to:
- Shift from traditional to mass production methods
- Use of fertilizers and pesticides in non-traditional growing regions
- Potential variability in phytochemical composition 4
Limitations of Current Evidence
- Most studies have small sample sizes
- Methodological limitations exist in many studies
- Results have been inconsistent across different populations
- There may be cultural differences in symptom reporting and effectiveness 2, 4
- Many health claims lack robust scientific support despite traditional use 4
Key Takeaways
- Maca shows most promise for improving diastolic blood pressure and depression symptoms in postmenopausal women
- Some evidence supports benefits for sexual function and fertility
- The standard effective dosage appears to be 3.3g daily
- Benefits may take several weeks (approximately 6) to manifest
- More rigorous research is needed to confirm many of the traditional health claims
While maca has a long history of traditional use, consumers should maintain realistic expectations about its benefits and consult healthcare providers before use, especially if taking medications or having underlying health conditions.