Are Black Maca Supplements a Key to Men's Health?

Promising to increase libido and boost energy, a plant from the Peruvian Andes called black maca may seem like an excellent solution to problems faced by many modern men. But are black maca supplements actually so effective? Here's what science says.

About one in ten American men aged 18 to 44 reported feeling exhausted almost daily, the CDC data from 2022 suggests. One in five men will experience low libido at some point in life, which can significantly affect their quality of life.

The wellness industry offers a myriad of treatments for these issues, including black maca supplements. However, as research on maca benefits is still in its early stages, there is a lack of robust evidence to make definitive conclusions about its effectiveness.

What is black maca?

Maca (Lepidium meyenii) is a plant native to the Andes region of Peru, where it grows at an elevation of more than 13,000 feet. For centuries, Peruvians have relied on it as a food staple and a natural remedy.

The maca plant is rich in fiber, which is necessary for gut and overall health support. It also contains many essential amino acids, which play an important role in muscle repair and other bodily functions. Moreover, the maca plant is a great source of vitamin C, copper, iron, and calcium.

There are 17 different maca phenotypes that differ in color, DNA, and analytical profiles. Most importantly, they can have different physiological effects on the body, according to James Frame, CEO of Symphony Natural Health, a company that sells maca supplements. Among these phenotypes, black maca has gained particular attention for its potential role in men's health.

Peruvians consume maca with food and tea, while in the West, it is a common ingredient in dietary supplements, such as maca root powder, maca root gelatinized powder, and maca root extract.

Benefits of black maca

Dr. Rasoul Montazeri, a triple board-certified physician and founder of Healthon, says black maca has been studied for its potential effects on men's vitality, fertility, and energy.

Preliminary studies suggest black maca may improve sperm count, motility, and certain aspects of sexual function.

For example, a 2015 clinical trial included 20 volunteers aged 20 to 40 who consumed either 1.75 g of maca root a day or a placebo for 12 weeks. Those who took maca saw larger increases in sperm concentration, motile sperm count, and normal sperm morphology, which is the percentage of sperm that has a healthy shape. The study, however, was small in size, limiting the generalizability of the findings. Moreover, the study included yellow maca, whose effects may differ from black maca's.

In a randomized clinical trial with 80 participants, the supplementation with 5 g of black maca a day for 12 weeks was associated with self-reported improvements in aging-related symptoms, sexual function, and prostate health, without experiencing serious side effects. However, no differences were observed in testosterone levels.

A trial from 2009 conducted in 50 men with mild erectile dysfunction associated the consumption of 2,400 mg of maca a day with more significant improvements in erectile function compared to placebo.

Interestingly, maca's mechanisms of action may differ from the usual treatments addressing these problems.

Unlike testosterone replacement therapy, maca does not alter hormone levels directly. Instead, it may act through plant compounds that influence energy metabolism and antioxidant pathways.

Dr. Rasoul Montazeri

Maca also appears to benefit female sexual function. In a small 2008 trial that included individuals with sexual dysfunction caused by the use of antidepressants–most of whom were women–supplementation with 3 g of maca a day was linked with an increase in libido.

In male elite athletes, consuming 2,500 mg black maca extract twice a day for eight weeks was associated with reduced inflammation markers and improved physical fitness, including strength, endurance, flexibility, power, and agility, resulting in better performance.

Similarly to previous trials, it was small in size, and it is unclear if maca could yield the same effects in individuals who are not elite athletes.

Research in laboratory cells suggests potential benefits of maca for prostate health; however, clinical trials are needed to determine if the same findings apply to humans.

Montazeri calls the findings on maca's benefits for reducing fatigue and supporting mood balance 'early and not yet definitive.'

For example, taking 9.6 mg of maca a day for four weeks was associated with reduced fatigue in women, according to a 2022 study. However, the study relied on participants' reports rather than objective measures, raising the risk of potential biases.

Side effects of black maca

According to the evaluation by the United States Pharmacopeia, no serious adverse effects have been associated with single-ingredient maca products.

However, when maca isn't prepared using traditional methods, such as hydroalcoholic extracts, the products may 'contain components that would not normally be ingested when maca is eaten raw or prepared following traditional methods,' it warned.

Some should be cautious about using maca supplements, including people with thyroid disorders, as maca contains goitrogens that may interfere with thyroid function, Montazeri says.

Men taking blood pressure or blood-thinning medications should also consult a physician, since maca may interact with cardiovascular pathways.

In the United States, dietary supplements are regulated more like food than drugs, meaning they are not approved by the Food and Drug Administration (FDA) for safety and effectiveness.

Therefore, Montazeri says, purity and sourcing are critical because contaminated or adulterated maca products can undermine safety.

Because maca may influence hormones, individuals with hormone-sensitive conditions or those undergoing hormone therapy, including testosterone replacement or fertility treatments, should consult a healthcare professional before use, Frame advises.

Black maca is not a magic bullet for men's health. It may provide complementary support for energy, fertility, or stress, but it works best alongside evidence-based practices like nutrition, exercise, and sleep, not as a replacement for them.

Dr. Rasoul Montazeri

How do I choose the right maca supplement?

Frame recommends choosing a maca supplement based on its combination of specific phenotypes and how those phenotypes synergistically impact the body. He says the growing location also significantly impacts the expression of the active ingredients, potentially explaining why some supplements are more effective than others.

"Form is also important as heat can destroy some active ingredients, while gelatinization, which uses heat, can enhance certain active ingredients; therefore, choosing a form based on what health benefits you are looking for is key," Frame tells WellnessPulse.

The takeaway

Maca supplements show promise for improving sexual function. However, they should be taken in addition to a healthy diet, physical activity, and quality sleep, not replace them.

Before taking any dietary supplement, discuss it with your healthcare provider, especially if you have chronic conditions or take prescription medications.