Maca (Lepidium meyenii) is a native Peruvian plant growing over 4,000 m (13,000 ft) high in the Andes mountains.
Native Peruvians (pre-Inca) have cultivated Maca for at least 2,000 years. It is the only sustainable food crop that can grow in the harsh, cold conditions of the upper Andean plateau.
Maca has the highest nutritional value of any food crop grown at this altitude. And is a staple diet of people living high in the Andes.
Modern Peruvian herbal medicine uses Maca as an immune booster, for anemia, tuberculosis, menstrual disorders, PMS, stomach cancer, sexual dysfunction, and for enhancing memory.
Maca is growing in popularity as a superfood and dietary supplement worldwide. And appears on our List of Nootropics because of its natural ability to boost cognition and memory.
Neurohackers are using Maca to increase energy, athletic endurance, mental clarity, boost libido in men and women, help tame PMS symptoms including mood, and chronic fatigue syndrome.
Here we’ll explore how Maca benefits your brain.
Maca helps:
- Neurotransmitters: Maca contains significant amounts of the amino acids arginine, serine, histidine, aspartic acid, glutamic acid, glycine, valine, phenylalanine, tyrosine, and threonine.
- Endurance & energy: Maca is used as a sports supplement by strength and endurance athletes to improve trial performance.[i] Likely due to better energy metabolism and improved antioxidant status.[ii]
- Learning & memory: Natives in the central Peruvian Andes traditionally had their children eat Maca to improve their performance in school.[iii] Likely due to Maca’s ability to boost acetylcholine and act as an antioxidant.[iv]
Table of Contents
Overview
Maca (Lepidium meyenii) is a Peruvian plant of the brassica (mustard) family and Lepidium genus. It’s closest relative to other plants are rapeseed, mustard, turnip, cabbage, garden cress, and water cress.
Maca grows naturally and is cultivated above 4,000 m (13,000 ft) in the Peruvian Andes. In a habitat of intense cold, intense sunlight, and strong winds.
Maca has been used for well over 2000 years in the Andes for nutrition, and to enhance fertility in humans and animals. And has gained popularity worldwide over the last few years as a nootropic supplement and for its medicinal properties.
Traditionally, Maca is harvested and dried naturally for long-term storage. The hard Maca is then boiled in water to soften it and often used by the natives as juice.
Maca contains the amino acids leucine, arginine, phenylalanine, lysine, glycine, alanine, valine, isoleucine, glutamic acid, serine, aspartic acid, histidine, threonine, tyrosine, methionine, and proline.
Maca also contains the minerals iron, calcium, copper, zinc, and potassium.
And Maca contains the metabolites macaridine, macaene, macamides, thiohydantoins and maca alkaloids that are only found in this plant.[v]
Maca comes in three primary colors; yellow, red and black. Clinical studies have revealed that each color of Maca has different concentrations of metabolites. Which likely explains the different biological properties described for Maca.[vi]
How does Maca work in the brain?
Maca boosts brain health and function in several ways. But two in particular stand out.
- Maca boosts anandamide. The Maca compound macamide is structurally similar to anandamide, a neurotransmitter that binds to cannabinoid receptors in your brain.[vii]
Anandamide is known as the ‘bliss molecule’ and its name comes from the Sanskrit ‘ananda’ meaning joy, bliss or delight.
Studies have also revealed that Maca acts as fatty acid amide hydrolase (FAAH) inhibitor.[viii] FAAH is known to break down anandamide.[ix]
Researchers think that Maca provides it’s pharmacological effects by prolonging the presence of anandamide in your brain. And possibly binding to cannabinoid receptors.
Which may account for Maca’s ability to boost libido, regulate hormones, regulate metabolism, improve memory and act as an antidepressant.[x]
- Maca reduces anxiety & depression. Maca is well-known for boosting libido, sexual function, and reducing anxiety & depression in both men and women. But studies show Maca does this without having a direct effect on hormones.
Researchers at Victoria University in Australia conducted a randomized, double-blind, placebo-controlled trial with 29 postmenopausal women.
The women were given 3.3 g per day of Maca or a placebo for a total of 12 weeks in this crossover trial. Blood samples for estradiol, follicle stimulating hormone (FSH), sex hormone binding globulin (SHBG), thyroid stimulating hormone (TSH), full lipid profiles, glucose and serum cytokines were collected at 6 and 12 weeks. As well as a test to assess the severity of menopausal symptoms.
No differences were found in serum concentrations of hormones from the baseline. But there was a significant reduction in scores for anxiety and depression.
The study concluded that Maca at 3.3 g per day reduced anxiety and depression independent of hormone levels.[xi]
Antidepressant activity has been shown with all three varieties of Maca; yellow, red, and black.[xii]
Research has not proven this yet, but I speculate that this antidepressant activity including a boost in libido with Maca could be due to some of the amino acids it provides including tyrosine and GABA. And its antioxidant activity in the brain.
How things go bad
Most of us do not get the phytonutrients from food our body and brain need every day. The nutrients we need that contribute to neurotransmitter synthesis and release, and neuroprotection. Including preventing oxidative damage from free radicals.
A deficiency in these nutrients contributes to:
↑ Chronic inflammation
↑Accelerated aging
↑ High cholesterol and triglycerides
↑ Increased belly fat
↑ Insulin resistance
↑ Mitochondrial insufficiency and dysfunction
↑ Neurodegeneration
Maca is unique in the number and quantity of amino acids, and metabolites found only in this plant that supports mood, learning and memory, sexual well-being and overall health.
Maca to the rescue
Maca has been used as a staple food source by the native Inca and pre-Inca of the Central Peruvian Andes for thousands of years.
The Inca first domesticated the plant over 2,000 years ago. And in the 1553, Spanish conquistador Cieza de León recorded the first written description of Maca use.[xiii]
Maca is rich in calcium, copper, Vitamins B1, B2 & B6, Vitamins C, iron, iodine, manganese, niacin, potassium, zinc, 20 different fatty acids (including linolenic, palmitic, and oleic acids), and 19 amino acids (including leucine, arginine, phenylalanine, histidine, threonine, tyrosine, and methionine), choline and GABA.
Maca also contains macamides and the alkaloid macaridine which are unique to this plant.
The Inca used Maca to boost energy and endurance, treat sexual dysfunction in men and women, support the immune system, tame menopause symptoms, menstrual issues, help memory and cognition, and even some cancers.
The macamides in Maca boost anandamide levels which increases mood and feelings of happiness.
Maca reduces hemoglobin which contributes to Chronic Mountain Sickness.
Maca protects against oxidative stress and free radical damage to brain cells.
Maca improves libido, sperm count and mobility, decreases anxiety & depression, lowers elevated blood pressure, increases energy levels and stamina, reduces PMS symptoms including improved mood, seems to boost cognitive function and memory, and reduces enlarged prostate.
Maca truly lives up to its “superfood’ label and may be considered an adaptogen.
How does Maca feel?
Maca has a unique smell that some find unpleasant. So if the smell offends you, I recommend doing what I do and make your own capsules. Or hide your Maca in a smoothie or juice.
Supplementing with Maca should increase your energy levels. But not with the same rush you’d get from coffee or an energy drink. Instead, it feels more like you just woke up from a great night sleep.
Many find that their stamina is better and their performance in any sport gets a boost with Maca.
Some report using Maca provides an increase in libido, and a noticeable reduction in PMS symptoms.
Younger neurohackers report less acne when using Maca. They’re more productive and everything just seems easier.
Older biohackers find that using Maca provides the energy boost they’re looking for. Without any anxiety or jitters, and no blood pressure issues.
If you are unfortunate enough to live in cold climate, Maca may help you combat the winter blues.
Your overall mood should be more upbeat and positive when using Maca as a nootropic supplement.
And using Maca daily keeps you regular.
The Research
Much of the research that has been promoted in the press has been done by a couple of supplement manufacturers. Attempting to promote Maca as an aphrodisiac and testosterone booster.
While it’s true that Maca boosts libido in many people it has no direct effect on hormones including testosterone.
The most trustworthy research has been done at Peruvian University. But most of it is done with animals. While helpful, you should read the studies closely and carefully to learn how Maca works in your brain and body.
The bottom-line will always be how well this nootropic supplement works for you.
Maca improves cognition
A study was conducted at Peruvian University to determine the effects of Yellow, Red and Black Maca on cognitive function and depression. The subjects were mice.
The animals were treated for 21 days in four groups; control, Yellow Maca, Red Maca, and Black Maca. Learning and depression were assessed during the study.
The study concluded that Black Maca was better as improving cognition and learning. All varieties of Maca showed antidepressant activity.[xiv]
Maca improves mood
A randomized, double-blind, placebo-controlled, crossover trial study was conducted at Victoria University in Australia with 14 postmenopausal women.
The women used 3.5 g per day of powdered Maca or a placebo for 12 weeks. Blood samples were analyzed for estradiol, follicle-stimulating hormone, luteinizing hormone, and sex hormone-binding globulin. And the women were assessed for severity of menopausal symptoms.
No differences were seen in the hormone tests. But researchers found that the women experienced a significant reduction in anxiety and depression while using Maca independent of estrogenic and androgenic activity.[xv]
At weeks 8 and 12, Red Maca improved mood in around 80% of subjects.
At week 12, more than 90% of the subjects consuming Red Maca manifested an increase in energy.
Another study with 175 people was conducted at Peruvian University who were given 3 g of either a placebo, Black or Red Maca daily for 12 weeks.
Half of the volunteers lived at low altitudes and the other half at high altitudes. Consumption of extracts of Red and Black Maca resulted in improvement in mood, energy, health-related quality of life scores, and Chronic Mountain Sickness.
The study found that effects on mood, energy and Mountain Sickness were better with Red Maca.[xvi]
Maca improves quality of life
The Health-Related Quality of Life (HRQL) questionnaire is universally used to assess things like physical, mental, emotional, and social functioning.
In other words, it assesses the positive aspects of a person’s life, such as positive emotion and life satisfaction.
A study conducted at Peruvian University with 50 subjects living 4,000 m (13,000 ft) above sea level in the central Peruvian Andes. Half the participants were Maca consumers and the other half did not use Maca.
The study was done with people living at a high altitude because of the prevalence of chronic mountain sickness (CMS).
Living at high altitude is associated with increased hemoglobin levels which in turn produces oxidative stress measured by the inflammatory marker interleukin-6 (IL-6).
Elevated IL-6 has been associated with aging, obesity, increased incidence of heart disease, and cognitive impairment.[xvii]
The researchers concluded after conducting the HRQL survey that consumption of Maca resulted in higher health status scores. And lower chronic mountain sickness (CMS) scores.[xviii]
Maca decreases SSRI-induced sexual dysfunction
One of the major side effects of taking SSRIs for treating depression is sexual dysfunction and reduced libido.
Researchers in the psychiatry department of Massachusetts General Hospital decided to see if they could figure out a way to counteract this problem.
The team conducted a double-blind, randomized study with 20 depressed (mostly) female patients (mean age 36 years) who were experiencing SSRI-induced sexual dysfunction.
The subjects were given either 1.5 g or 3 g of Maca per day for the duration of the study. The researchers found that the high dose group (3 g/day) had a significant improvement in relief from sexual dysfunction but not the 1.5/day group.
The study concluded that Maca root may alleviate SSRI-induced sexual dysfunction, and there may be a dose-related effect. Maca may also have a beneficial effect on libido.[xix]
Dosage Notes
Recommended dosage of Maca for cognitive benefit is up to 5 grams per day.
And like most nootropics, more does not work better. Too much Maca will upset your stomach.
Side Effects
Maca is non-toxic and safe at recommended doses.
Higher doses of Maca can cause intestinal gas.
Raw Maca (not gelatinized) contains high amounts of glucosinolates which can cause problems if you have thyroid issues (i.e. hypothyroid).[xx]
No drug interactions or contraindications have been reported.
Available Forms
Maca is available as a powder, capsules, flour, liquor and extract.
As a nootropic supplement it is typically used in powder form dissolved in water or a smoothie. Or in capsule form.
In general, Maca is available as dehydrated raw or dried powder, or gelatinized Maca powder.
Maca is gelatinized by boiling and pressurizing the raw material to remove fiber and make it easier to digest.
Maca is traditionally cooked by the Andean people. So gelatinized Maca works best for nootropic benefit. Ignore any advice that claims raw Maca is best. It’s just not true.
Maca is available in Yellow, Red or Black and each provides unique benefits. Red Maca has been shown to boost learning and memory. And all three types of Maca provide antidepressant benefits.
The purest Maca comes from high in the Andes of Peru. “Certified organic” is a bit of an oxymoron because all Maca grown in the Peruvian Andes is organic naturally.
Beware that Maca is also popular now in China and some Maca for export comes from that country. And should be avoided.
Nootropics Expert Recommendation
Maca up to 5 grams per day
We recommend using Maca as a nootropic supplement.
Your body does not make Maca on its own. So to get its benefits you must take it as a supplement.
Maca can be particularly effective as an energy booster. And helps increase athletic endurance.
Maca may provide an increase in libido, and a noticeable reduction in PMS symptoms including better mood.
Supplementing with Maca is a great way to beat the winter blues.
And for many neurohackers, your overall mood should be more upbeat and positive when using Maca as a nootropic supplement.
Most clinical studies with Maca showed positive results with 3 g of Maca per day. You can and likely should use up to 5 g per day for cognitive benefit.
[accordions_pplugins id=’10196′]
Hi David, I very much enjoy the content of your site and have acquired your free ebook as well as purchased your Head First book. I am wondering if you ever plan on updating the content in that book, for example, this Maca article isn’t any of the books. Thanks again for the great site and info.
Angel, I plan on updating “Secrets” soon because that’s the easiest. As for Head First, I do plan a 2nd edition but it’s a major project so can’t promise it any time soon. Like in the next couple of months kind of soon. But stay tuned …
Hi I currently take Concerta at 18mg for inattentiveness and some hyperactivity(anxiety stops me being able to increase dose) with 5mg top up in the afternoon although trying to avoid the top up. I’ve been taking 4 – 5 500mg gelatinised red maca for around 3 months (with initial positive results, no so much now). I haven’t taken the top up 5mg methylphenidate in a few months although may consider added back in as extremely exhausted all the time, sleep isn’t the greatest and I’m about to return to my consultant as experiencing pain in lower legs, like a band is around them with occaisonal pain in tricep area of arm, actually noticed it running on the treadmill the other day after a period of relative inactivity. I did have some symptoms before adding in maca so suspect this is not the cause but can’t be sure. I wanted to know if this dose was correct or should try to increase or decrease? Additionally, wanted to get your opinion on anxiety – I guess it’s a kind of fight or flight response where I kind of feel a little euphoric, it’s not overly pleasant and happens when I’m really stressed and have to make a big decision, my head kind of feels fuzzy, can’t focus, feel like i’m drunk or buzzed but not in a good way, it can cause me to talk excessively and go off into tangents (I talk when I’m stressed, anxious, tired, to fill uncomfortable silences…) I did try high dose of Conceta 27mg I think but couldn’t tollerate as had extreme anxiety and palpatations. I do have bad circulation and aware of being cold alot, sometimes experiencing reynauds syndrome and breathlessness. It’s really difficult to treat anxiety and ADHD together and have been prescribed counted SSRI’s over the years with limited success. I wish to be med free as much as possible and currently do not take anything for anxiety. Any help would be greatly appreciated. Thank you, it so debiliating at times and really work hard to keep myself upbeat for my children.
Sheryl, if you follow the protocol in this post consistently while using methylphenidate, I think you’ll be amazed at the result: https://nootropicsexpert.com/best-nootropics-for-adhd-add/
Hello. I’m searching for something natural for my husband, he has tried 2 different drugs from regular doctor and had side effects that were unpleasant from both. He is now in therapy and goes to see psych in July, for he is weary of natural things for some reason. I had him try ashwagandha, but he read something about it and got upset and stopped taking it. Granted ashwagandha is an herb, but Maca is a vegetable. I’m pretty sure he is bipolar, he gets very depressed, irritated, mad about everything, tiny things set him off, very low libido. He also found out he had lyme and was treated for 3 weeks on Doxycycline, and very low D3, which was treated and is normal now. I’d really like him to try maca. He also has stomach issues. Oh, they said he probably had lyme for years, and it affected his stomach, nerves, brain, et. Any recommendations would be greatly appreciated.
Adenam, here’s some homework for you. You mentioned that your husband tried two different drugs but stopped because of side effects.
Did either of the drugs work? Because if either one did then use Wikipedia and find out exactly how it works. Look for “pharmacology” or “mechanism of action”. Then search Nootropics Expert for a nootropic supplement that has the same mechanism of action.
Report back here if you need more help. Or schedule a consultation with me: https://nootropicsexpert.com/personal-consultations/
Hello! Thank you for the information. I only have access to raw yellow macca, in powder, apparently organic. Do you know how should I cook it?
Jorge, not necessary to cook your raw yellow Maca. You can use it in its raw form. But too much can be hard on your digestive system. It’s certainly not dangerous. If you used it in a smoothie or mix it in juice you’d just use less than if it was gelatinized.
I’m no expert on cooking Maca but I imagine you can use it like you would regular flour. Try a search for raw Maca recipes and see what turns up.
Thank you very much for your quick answer!
Hi David,
I hope all is well, thank you for the wonderful work that your doing and the YouTube videos that you post. I was wondering if you know about which supplements could possibly help (agoraphobia) I currently started taking fish oil with DHA AND EPA and noticed a huge difference in the anxiety. I haven’t had a panic attack for well over 2 months. That’s huge. But I still have a hard time leaving the house, going to stores etc due to the agoraphobia. Any advice is welcome. Thank you again for all the hard work your doing.
Genny, that’s a tough one because all we have are theories on the cause of agoraphobia. One theory suggests symptoms similar to PTSD so you could look at possible solutions for treating that condition: https://nootropicsexpert.com/treating-post-hurricane-ptsd-with-nootropic-supplements/
You many also want to consider something like CBD Oil: https://nootropicsexpert.com/cbd-oil/
Sometimes benzos are used to treat agoraphobia so you could look at natural alternatives like Valerian, GABA, Forskolin or St. John’s wort to start. It’ll likely take more than two or three to get you feeling like healthy yourself again.
I see then it seems its doing something different or not meant for me as it increases my stress level and makes me super anxious. I took only 2 capsules in the morning (each 500mg*2 =1000 mg).
Dan, it happens now and again that you run across something that works for everyone else it seems. But it’s not for you. That’s how it goes with nootropics and supplements. Lots of experiments.
Hi David,
I’m curious if MACA has any effects on nor-epinephrine or stress hormone. I tried taking MACA two time (root extract 2 caps (500*2=1000mg) and had a very high stress and shaking throughout the next day. I have high stress i believe in my body in general and which is why I tried MACA to get some relief but instead it made it worse. I could feel the pulse/palpitation types on the veins on my forehead and overall on the edge and stimulated and shaky. 🙁
Dan, Maca is packed with amino acids including precursors to dopamine which of course turns into norepinephrine.
If that’s the case how does it help people lower anxiety and stress or balance hormones if it only supports or raises SNS but not PNS. does that mean its not good for someone like me with already high stress hormone?
Thanks
Dan, the ‘science’ for Maca is relatively new and researchers are still trying to figure out exactly how Maca does what it does. Consider this:
“Maca contains the amino acids leucine, arginine, phenylalanine, lysine, glycine, alanine, valine, isoleucine, glutamic acid, serine, aspartic acid, histidine, threonine, tyrosine, methionine, and proline.
Maca also contains the minerals iron, calcium, copper, zinc, and potassium.
And Maca contains the metabolites macaridine, macaene, macamides, thiohydantoins and maca alkaloids that are only found in this plant.”
Each one of those is going to effect people differently for a variety of reasons. And clearly much has yet to be learned. All we know for sure is Maca does not increase hormones.
The three different varieties (black, red and yellow) have different effects as well. And where the Maca is produced makes a difference.
So either Maca is not for you. Or you got the wrong supplement. Do you know where your Maca came from? How pure is it and was it grown in Peru or China? Is anything else mixed in with the Maca you got? All things to be considered.
I understand its research is in grey area and It could have any unpredictable effects then. the product I bought was the one from Herbolab
not sure if its genuine or not!
Dan, I checked the label and it states that it is a “Product of Peru”. And the only other ingredient is the capsule. So it appears to be genuine.
Hi David
You mentioned SHBG maybe reduced with Maca? Because I have great testosterone level but high SHBG level ..So low Free Testosterone level, everything is tied up..Is Maca good for lowering SHBG ?I tried many different things like Boron.Stinging Nettle. Avena Stativa with no luck so far.
Thanks
Michael
Michael, I mentioned that “SHBG” was measured but there was no indication ‘in that trial’ that it was lowered. Maca doesn’t seem to effect hormones period. How it affects the enzymes involved in hormone synthesis I’m not sure.
Thanks David for all your teachings! It has helped me. I too have been trying to find Maca and read your posts above. I’ve found great benefits from using the products you recommended that you take (from another post). Could you share with me the brand name you use so I can avoid having to try many?
Dave, this is one of the nootropics that is difficult to recommend a supplier. Because it’s outside the normal circle of vendors we normally associate with nootropics.
I’m currently using Red Maca powder distributed by Madre Nature LLC from California who import their product from Peru.
The best I can suggest is to look for the very few companies who claim to get their product directly from Peru. And then do your best to check and verify their claims. Amazon turns out to be a good place to research this. And pay particular attention to the reviews from “Verified Buyers”.
Hi David,
Thank you for this article, when shopping for Maca is it important to only look for the “red” and/or “black” maca to improve learning and memory? Also when looking for guarantees should the package have written on it that it is either from and/or manufactured in Peru? I’ve been looking and there’s so many out there just trying to weed out the imposters. As always thank you again my stack is improving!
Portress, Black Maca seems to be favored for cognition and brain health. But I’ve personally found Red Maca works in the brain as well.
Check the packaging and manufacturer’s website to ensure it says the Maca is sourced from Peru. I could be packaged in the country you are in but it’s source must be Peru.
Hi David, thank you for the article. You have mentioned throughout the article that both red and black maca root is better for cognition. So, which one do you think it is red or black that targets cognitive function most?
Rubi, most clinical studies so far show most cognitive benefit with Black Maca.
Hi David,
Thanks for the article. Could you please recommend some good Maca supplement? Or maybe which one do you use? Thanks.
Radoslav, great question and the best I can do is look for one the guarantees it’s from Peru. There is only one place it can be grown and it’s in the upper Andes. Everything else is now grown in China. Which is inferior quality.