Many people swear by the effects of maca powder or capsules, speak of superfoods and herbal remedies. But does the Peruvian plant really work? So far there are no meaningful studies.
- Maca is considered a superfood, but in the Andes the root is a staple food. If you mix maca powder with milk, you get a drink that is reminiscent of cocoa.
- © iStock.com/vainillaychile
In supermarkets, esoteric shops and on many websites, Maca is hailed as a superfood. Powder or capsules should help against all possible ailments and improve life sustainably. Some say that maca powder improves athletic performance by helping build muscle. Others claim that maca capsules are supposed to reduce stress and anxiety or even help against rheumatism. Above all, however, according to advertising, Maca is said to increase potency and libido in men and women. However, these effects have not been proven. There are individual studies on this, but they do not meet any scientific standards. Even so, many people swear by the effects of maca.
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What is maca
Maca is a root that comes from the Andes. At around 4,000 meters above sea level, it has been cultivated on the volcanic soil in Peru as a food and medicinal plant for thousands of years. The plant belongs to the cruciferous family, which also includes types of cabbage such as broccoli and kohlrabi. Maca grows inconspicuously in flat mats on the stony ground and does not grow taller than 20 centimeters. It can withstand strong winds, violent temperature fluctuations and intense UV radiation.
The thick root of the maca is mainly used. It is similar to our carrot, but usually has a slightly whitish color and is slightly more rounded. Peruvians process the tuber into a sweet pulp (“mazamorra”) or dry and rub it in order to keep it longer. The young leaves of the maca are eaten raw as a salad or cooked as a vegetable. Maca is even popular as a drink, simply mixed with Maca powder and hot water.
Maca tubers are very nutritious and contain around ten percent protein as well as a lot of iron, iodine, calcium and essential amino acids. However, the values vary from variety to variety. Maca roots come in different colors from black and purple to yellow. However, the light-colored Maca tubers seem to taste best. For many Peruvians, maca is a staple food that they eat in large quantities.
Effects of Maca
In Peru, maca has not only been used as a staple food, but also as a medicinal plant for centuries. It is said to stimulate the immune system, help with menopausal symptoms, improve memory and alleviate sexual disorders. Peruvian healers use the tuber for respiratory diseases and rheumatism. The Spanish conquerors enthusiastically reported in the 16th century how Maca had helped their horses to reproduce more intensively.
Maca during menopause
In traditional Peruvian herbal medicine, Maca was also used as a remedy for menopausal symptoms. Many companies that make dietary supplements with maca tubers are now taking on this. They advertise that maca reduces mood swings and hot flashes, and helps you sleep better during menopause. Mild depression is said to be relieved and women get a more positive mood by taking maca. In addition, the maca powder or the maca capsules should ensure that those affected get more lust for sex again.
Maca in advertising
In recent years, North American and European companies have also become aware of the Maca tuber. They marketed the effects that Peruvians traditionally attributed to the maca tuber. Maca powder, maca capsules, maca tablets and maca extract appeared in supermarkets and in advertising. A whole bouquet of positive effects is promised: "Maca makes you want to have sex", or "Maca increases libido" – and that for men and women alike. The sperm quality should increase and the whole body should get more energy. Maca should also help against stress and relieve anxiety. Many maca sellers cite the reason for this effect that the small plant in the Andes can easily cope with adverse circumstances. That should be carried over to humans.
Does Maca work? Experts have doubts
In fact, some studies have now been done to prove the effects of Maca. However, their results are interpreted differently by the various interest groups. Anyone who wants to sell Maca powder or Maca capsules sees themselves confirmed by the studies: women reported fewer symptoms during and after the menopause. In another study, men and women reported an increase in their sexual desire. These overall slightly positive effects of the tuber were also evident when those affected did not know whether they were getting a placebo (capsule without active ingredient) or maca.
The Federal Institute for Risk Assessment (BfR) criticizes, however, that the studies were carried out on too small a number of test subjects to make generally valid statements. Sometimes there were only eight or 16 participants. In addition, the studies are often inadequately documented. In other cases, the results of the studies only refer to animal experiments – whether these effects also apply to humans remains unclear.
Shouldn't you be taking maca?
According to the Federal Institute for Risk Assessment, none of the studies have answered whether unwanted side effects can occur when taking Maca. On the other hand, the Peruvians eat much larger amounts of maca than is contained in European food supplements. If the maca powder caused serious side effects, they should have been noticed in Peru.
A large, randomized, double-blind study could shed some light on this. However, such extensive studies are very complex and expensive and are therefore rarely commissioned for dietary supplements. It remains to be seen whether the reported positive effects of Maca are based on the placebo effect or actually on the ingredients of the Peruvian plant. In addition, Maca is grown not only in different areas in Peru, but also in China. Where exactly the frugal plant grows, however, also has an impact on its ingredients. Therefore, no statement can be made about their effectiveness.
