Maca root has been used traditionally for its nutritional and medicinal properties. Indigenous Peruvian cultures have utilized maca for centuries to enhance fertility, stamina, and overall health.
In recent years, maca has gained popularity in the global supplement market, particularly for its purported ability to boost testosterone levels and enhance sexual function. This article examines the scientific evidence to determine whether mca can increase testosterone levels in humans.
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What Is Testosterone?
Testosterone is a steroid hormone responsible for male sex characteristics, spermatogenesis, fertility, muscle mass maintenance, red blood cell production, and bone density. In men, testosterone is produced in the testicles and plays a key role in skeletal muscle growth, deepening of the voice, growth of body hair, and libido.
In women, testosterone is produced in smaller amounts in the ovaries and adrenal glands. For women, testosterone plays a significant role in sexuality, mood, body composition, and immune health. Testosterone is essential for overall health in both men and women, contributing to healthy energy levels and mood regulation (30).
Causes & Symptoms of Low Testosterone
The following are common causes of low testosterone:
- Primary hypogonadism (testicular failure) due to Klinefelter syndrome, mumps, hemochromatosis, cancer treatment
- Obesity
- Stress
- Type 2 diabetes
- Hypertension
- Medications such as glucocorticoids, ketoconazole, and opioids
- Malnutrition: decreased levels of vitamin D and zinc
- Hypothyroidism
- Lifestyle: Smoking, alcohol, processed sugar
- Poor gut health
The following are signs & symptoms of low testosterone:
- Reduced libido
- Erectile dysfunction
- Reduced muscle mass & strength
- Increased adiposity
- Low bone mass/osteoporosis
- Depressed mood
- Fatigue
(19)
What Is Maca?
Lepidium meyenii (maca) is an herb belonging to the Brassicaceae family that has gained increasing attention in the world of supplements due to its adaptogenic properties. Maca contains several nutrients, such as carbohydrates, proteins, and fiber. The dried root contains:
- Amino acids
- Vitamin A, B2, and B6
- Copper, magnesium, and potassium
- Phytosterols, including beta-sitosterol, which are structurally similar to steroid hormones like estrogen and testosterone. The phytosterols in maca are thought to support hormone production (29).
Three different colors of maca root are responsible for its biological activity.
- Yellow maca is the most widely used and most researched form of maca. Yellow maca is known to increase energy and promote hormonal balance.
- Red Maca accounts for approximately 25% of the annual harvest and is most effective for post-menopausal women due to its hormonal balancing effects and its action on bone health.
- Black Maca is the rarest form of maca; however, it is the most effective in improving muscle gain, endurance, libido, and mental focus in men (33).
Traditional Uses and Modern Applications
Maca root is native to Peru and has been cultivated for at least 2,000 years. It is grown at high altitudes in the Peruvian Andes and has traditionally been used as a food source, providing essential minerals and vitamins. Over time, maca has been used to boost energy levels and improve fertility and stamina.
Maca balances hormonal secretion (increases testosterone), stimulates metabolism, aids in stress reduction, improves sexual drive, increases memory, and has antidepressant activity (29).
Does Maca Increase Testosterone Levels?
Maca root is classified as an adrenal adaptogen. Adaptogenic herbs directly impact the hypothalamic-pituitary-adrenal (HPA) axis, assisting in hormone modulation and immune system health. Research shows that maca directly stimulates the pituitary gland, aiding in elevating estrogen and testosterone levels.
Maca also helps nourish the adrenal glands, which may support testosterone levels in both men and women. More clear research is needed to show a direct rise in serum testosterone levels with maca use. However, there is evidence supporting increased testosterone levels in the semen of men treated with maca (2,29).
Contradictory Evidence and Limitations
Many studies have shown that maca enhances sexual function and libido. However, these results are independent of any changes in testosterone and estrogen levels. Most of these studies used a combination of red, yellow, and black maca, which may explain the lack of observed increase in testosterone levels.
Another explanation for the lack of evidence supporting maca's ability to increase testosterone is the dosage used in the studies. Maca is considered a food, and many sources suggest that 10 grams per day is safe and recommended for best outcomes. Most studies used much lower doses, possibly explaining the lack of changes in serum testosterone levels (2).
Additional Benefits of Maca
Maca also has other benefits. Here are some of the most notable:
Libido and Sexual Function
Maca root is beneficial in supporting hormonal regulation, libido, and sexual function in both men and women. In women, maca helps regulate progesterone and estrogen, which may support healthy libido, fertility, and menstruation.
In men, maca root improves sperm quality and count and helps protect against oxidative stress. The improvement in sperm count has shown beneficial aspects in libido and sexual function (26,29).
Improved Energy Levels
Maca is most widely known for its ability to increase energy levels. Among the different variations of maca, red maca is associated with the best improvements in energy. One study examined the ability of black, red, and yellow maca to increase energy levels. Among the participants, 90% showed an increase in energy after 12 weeks (23).
Other Health Benefits
Maca supplementation is widely used among athletes because it increases stamina and athletic performance. Maca improves physical performance by increasing oxygen consumption. These properties of maca have been shown to increase performance time amongst professional cyclists and soccer players. Maca is also associated with overall increased well-being and improved mood in both men and women (33).
Recommendations for Using Maca
There is no official recommendation on the effective dose for maca. However, research recommends that 2-10 grams per day in divided doses is optimal. Many supplements recommend lower doses, but research points towards higher doses (around 10 grams) being more effective.
Maca root is sold in powder, capsule, tablet, and extract forms. Studies comparing capsules and dried root powder show no difference in efficacy. Gelatinized maca is easier to digest and may decrease side effects such as bloating, indigestion, and gas; however, due to the extraction process, it may have lower nutrition profiles (2).
Safety and Side Effects
Maca is considered a safe herb with minimal adverse effects. Due to a lack of efficacy data, it is recommended not to take maca during pregnancy and lactation. In several studies, maca shows no adverse effects.
Some reports have shown that maca increases blood pressure in those with metabolic syndrome. However, many studies show that maca is an anti-hypertensive in healthy adults (2).
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Key Takeaways
- Maca root is native to Peru and has traditionally been used to enhance fertility, strength, libido, and endurance.
- Maca influences testosterone levels by acting on the HPA axis to modulate hormones.
- It is essential to consult a healthcare professional before implementing any new supplement regimen, particularly for hormone-related issues, to ensure safety and appropriateness for individual health needs.
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