Maca Supplements Review
Choose the Best Maca
Supplement. Make Sure Your Maca Supplement Isn't Contaminated With Lead.
Medically reviewed and
edited by Tod Cooperman, M.D. 
Last Updated
: 04/13/2019 | Initially Posted:
06/26/2015
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Table of Contents
Summary
·
What is maca? Maca root is sold as a starchy powder or
gelatinized powder (which may be more digestible), and as extracts (see "What It Is"). Most clinical
studies have used the root powder or gelatinized root powder and may,
therefore, be preferable to extracts.
·
Health benefits of maca supplements: Maca is commonly
used to increase stamina and sexual function and improve mood, based on
traditional use and evidence from preliminary clinical studies, but there are
no large, well-controlled, long-term studies to support these uses. Maca does
not appear to affect sexual hormones in men or women. (See "What It Does")
·
Maca safety and side effects: Maca root powder has been consumed for
centuries as a food source and is considered fairly safe, but reported
side-effects include headache, stomach upset, sleep disruption and increased
sweating and it may affect liver function and blood pressure. (See "Concerns and Cautions")
·
How much maca should I take? A typical dosage of maca root powder
used in clinical studies is 1,500 to 3,000 mg (less than one teaspoonful),
which can be as loose powder mixed with water or into a beverage, or as several
capsules. Capsules typically contain about 500 mg of powder. (See "ConsumerTips™")
·
What did CL's tests of maca find? Testing by
ConsumerLab.com of maca supplements found several to appear to be authentic
based on DNA and microscopic testing. However, one product could not be
Approved by ConsumerLab.com due to contamination with lead. (See "What CL Found")
·
Best value for maca: Among CL Approved products, the lowest
cost per gram (1,000 mg) of powder was 10 cents from a loose maca powder or 12
cents from a loose gelatinized maca root powder. Maca in capsules generally
cost a bit more than loose maca powders. (See "Top choices")
Update
Update:
Swanson Maca Powder (6/30/15): A CL member shared with us a
misleading email exchange with Swanson regarding this product which, as reported below, CL found to contain 4.56 mcg of lead per
serving, exceeding the limit for this heavy metal and causing it to be
"Not Approved." The CL member requested a refund from Swanson for the
product, to which the service agent agreed (as well as return shipping).
However, the Swanson agent wrote "Unfortunately this report
[ConsumerLab's] has been exaggerated" and indicated that Swanson has a
limit of "2.75 mcg of lead/maximum daily dose" — a limit
"monitored by third party audits."
The suggestion that CL's results are "exaggerated" is incorrect. CL's
findings were confirmed in a second independent laboratory prior to
publication. That laboratory found a slightly higher amount of
lead than the first, but CL published the lower of the two, since that amount
could be substantiated by both labs. Rather than an exaggeration, CL
provided the most conservative figure.
In addition, labels of most maca supplements include a suggested number of
servings per day, but no such recommendation is included on the Swanson
product, potentially resulting in larger amounts of lead ingestion than from a
single serving.
Separately, Swanson's Director of Regulatory requested and received from CL on
June 29 a report with details of the testing and has indicated to CL that
Swanson is investigating the findings.
What It Is:
Maca (Lepidium
meyenii) is a starchy root vegetable, related to the turnip which grows at
high altitudes in Peru, although it is now grown in other countries, including
China. It is consumed as a food in Peru and neighboring countries, and used to
make flour. It has a similar nutritional profile to grains such as rice and
wheat, containing a combination of large amount of carbohydrate (including
fiber), protein, fatty acids, and various vitamins and minerals. Maca root also
contain small amounts of compounds called macamides, which may be responsible
for some of its reported effects, although evidence as to what these compounds
may do remains preliminary. No official guidelines (such as those set by the
USP) have been established regarding the amounts of macamides or other
compounds to be expected of authentic maca products.
What It Does:
Maca has been promoted for a wide range of uses, including
increasing energy, stamina, and sexual ability, improving mood, and boosting
the immune system. Maca is sometimes referred to as "Peruvian
ginseng" as these uses overlap those promoted for ginseng. The claimed
uses of maca are based largely on its traditional use and several small
clinical studies, noted below, some of which lacked a placebo control. Larger,
well-controlled, long-term studies are needed. Sexual
desire, dysfunction and mood:
As described below, results of several small and short-term (lasting 12 weeks
or less) studies suggested that maca can help men with aspects of sexual
functioning, although larger studies are needed. The evidence for women is
mixed.
In men
One clinical study in men ages 21 to 56 found that maca tablets (Maca
Gelatinizada La Molina, Laboratorios Hersil (Peru)) taken daily for 8 weeks
(providing either 1,500 or 3,000 mg per day of gelatinized, dried maca root
powder) significantly increased sexual desire compared to a
placebo, although the higher dose of maca did not have more of an effect than
the lower dose (Gonzales, Andrologia 2002).
There were no changes in blood levels of testosterone and estrodiol, and no
improvement in scores of depression or anxiety.
Another study in 9 men reported that same maca tablets (providing either 1,500
or 3,000 mg of maca daily) significantly increased semen volume, total sperm
count, motile sperm count, and certain measures of sperm motility (Gonzales, Asian J Androl 2001). However, this
study did not include a control group.
In a study in young men (average age 36) with mild erectile dysfunction,
those who took 2,400 mg of dried maca extract daily for 12
weeks had a slight, but significant improvement in erectile function compared
to those taking a placebo (Zenico, Andrologia 2009) — those with the most
erectile dysfunction at the beginning of the study experienced the most
improvement. The men taking the maca also had a significant improvement in
certain measures of daily life satisfaction, specifically, physical and social
performance, compared to the placebo group.
A study among 47 healthy
men and women ages 18 to 53 found that, compared to placebo, 2,100 mg of a
patented blend of black and red maca powders (Lepidamax, Nutrition21)
taken as three 700 mg capules daily for 28 days improved hand-grip strength,
and self-reported fatigue and sexual functioning (including arousal and
satisfaction) in men. There was some improvement among women, but this was not
statistically significant (Jiannine, J Exerc Nutr 2019).
In women
A study in 14 postmenopausal women found that those who took
3,500 mg of maca powder daily for 6 weeks had significant improvement in
psychological symptoms, including decreases in anxiety and depression (27.3%
and 26.8%, respectively) compared to those who took a placebo. The women who
took maca also had a 34.6 % decrease in measures of sexual dysfunction compared
with those in the placebo group (Brooks, Menopause 2008). There were no
significant changes in blood levels of estradiol, follicle stimulating hormone
(FSH), luteinizing hormone (LH) or sex-hormone-binding globulin (SHBG).
A study comparing the effects of 1,500 mg and 3,000 mg of maca root powder in
17 women and three men with sexual dysfunction associated with the use
of SSRI antidepressant medication found that those taking the 3,000 mg
dose had a significant improvement in measures of sexual dysfunction such as
sexual desire (libido) and number of enjoyable experiences (Dording, CNS Neurosci Ther 2008)
in comparison to before taking maca. There was also a small but significant
decrease in measures of depression and anxiety in the higher-dose group.
However, this study did not include a placebo, making it impossible to
determine if the effects were based on expectations, i.e., a "placebo
effect." A small number of adverse events such as headache, stomach upset,
sleep disruption and increased sweating were reported.
As noted earlier, 2,100 mg of a patented maca blend (Lepidamax,
Nutrition21) taken daily for 28 days improved self-reported fatigue and sexual
functioning (including arousal and satisfaction) in healthy women (ages 18 to
53) but these improvements were not significant compared to placebo (Jiannine, J Exerc Nutr 2019).
For information about other supplements for sexual enhancement and tests of
related products, see the Review of Sexual Enhancer
Supplements (with Yohimbe, Horny Goat Weed, Arginine).
Osteoarthritis
Although maca is sometimes promoted to reduce osteoarthritis pain,
there is little evidence for this use. A laboratory study showed that branded
maca extract (RNI 249®) increased levels of IGI-1 (growth factor) in
cells of cartilage samples taken from patients with osteoarthritis of the knee
(Miller, BMC Complement Altern Med 2006). A
supplement (Reparagen®, Rainforest Nutritionals Inc.) containing a
combination of 1,500 mg of RNI 249® maca extract and 300 mg of
cat's claw taken twice daily for 8 weeks was found to reduce pain in adults
with knee osteoarthritis similarly to treatment with 1,500 mg of glucosamine
sulfate. Ninety-four percent of the group taking Reparagen® and
89% of the glucosamine group had at least a 20% reduction in knee pain (Mehta,
BMC Complement Altern Med 2007). However, because this study did not compare
these treatments with a placebo, it is not possible to conclude whether maca
truly decreased pain. Additionally, taking cat's claw (without maca) has been
shown in at least one clinical trial to reduce knee osteoarthritis pain.
(For information about other supplements for Joint Health, see the Review of Glucosamine, Chondroitin,
MSM and Boswellia Supplements for Joint Health).
Based on research in animals, maca has also been promoted for stress, diabetes,
prostate enlargement and other conditions. However, there is insufficient
evidence in people for these uses.
Quality Concerns and
Tests Performed:
Neither
the Food and Drug Administration (FDA) nor any other federal or state agency
routinely tests supplements for quality prior to sale. In order to help consumers identify products of better quality,
ConsumerLab.com purchased and tested maca supplements. Although ConsumerLab.com
normally tests botanical supplements for expected amounts of plant chemicals,
the precise chemical makeup of maca has not been well-defined, so
ConsumerLab.com analyzed the products for maca DNA and evaluated the products
microscopically to check for potential adulteration with unlabeled ingredients
or incorrect plant parts. Limitations of these analyses are that the DNA test
cannot determine the actual amount of maca, just whether or not it is present,
and the microscopic evaluation cannot distinguish maca root from similarly
structured roots. ConsumerLab.com also tested products for amounts of lead,
cadmium and arsenic — heavy metals which can occur in plant-based products and
are toxic contaminants. Any products in regular tablet or caplet form also
underwent disintegration testing to determine if it would break apart properly
in solution. See How Products Were Evaluated for more
information on testing.
What CL Found:
All of the products which ConsumerLab.com selected for this
review were found to contain maca DNA and did not appear to contain unlisted
ingredients based on microscopic evaluation. However, one product, Swanson
Maca Powder, could not be Approved by ConsumerLab.com due to lead
contamination. It contained 4.56 mcg of lead per 4 gram (4,000 mg) daily
serving — 1 scoop. Interestingly, Swanson was also the lowest cost product,
with 1 gram of maca root powder costing just 5 cents, while the cost for the
same amount of powder was 10 to 29 cents among the other products.
Herbal products often contain small amounts of various heavy metals, typically
taken up from the ground, and an allowance is made by ConsumerLab for very
small amounts based on the amount of herb. Swanson had both
the highest concentration of lead per gram (1.14 mcg per gram) and a relatively
large suggested daily dose (4 grams), resulting in the highest amount of lead
per suggested daily serving among the products. In general, ConsumerLab.com found
the lowest amounts of heavy metals in root powders which were not gelatinized,
likely because gelatinized products tend to be somewhat more concentrated.
Swanson was not gelatinized, making its elevated lead content unusual.
ConsumerLab.com confirmed the lead finding in a second independent laboratory.
Lead is a toxic heavy metal. Although adults can tolerate 12.5 mcg per day from
total intake (i.e., all food, water, and air), it is best to avoid unnecessary
exposure as lead can accumulate in bones (replacing calcium). Lead is
particularly dangerous in children, who can tolerate a daily total exposure of
about only about 3 mcg per day (note: previously higher limits were lowered by the FDA in
2018).
The threat of lead exposure from maca is real, as evidenced
by the report of a 32 year old woman who purchased maca root powder (Healthworks
Maca Powder — certified organic by the USDA) and consumed the
recommended serving of one teaspoon daily to treat fatigue. Her blood levels of
lead were being monitored regularly due to previous lead exposure (peeling lead
glaze from a drinking mug). Although the woman's blood level of lead declined
after she stopped using the mug, it increased again one month after she began
daily use of the maca powder, and testing by the California Department of
Public Health revealed the maca powder contained 1.85 mcg of lead per teaspoon
(5 grams) — which is only 33% of the concentration of lead ConsumerLab found
in Swanson Maca Powder in this Review. Her blood levels of
lead once again decreased after she stopped taking the maca powder (Johnson-Arbor, J Med Toxicol 2018).
Top choices
Among CL Approved products, the lowest cost per gram (1,000 mg) for maca root
powder was 10 cents from a loose powder (Maca Magic) or 12 cents from a
loose gelatinized root powder (Gaia Herbs Gelatinized Maca Powder).
Maca in capsules generally costs a little more than loose maca powder. Among
the capsules, the lowest in cost for obtaining maca was Botanic Choice
Maca (13 cents per gram of maca). However, the powder in Botanic
Choice capsules was noticeably lighter in color than the powder in
other products (which were tan to light brown) and had a much more mild taste (based on our taste testing of opened
capsules). This may, in part, be explained by the fact that "rice flour"
is listed an "other ingredient" on the label. However, we calculated
that only about 15% of the powder should be rice flour (based on the fact that
the powder in each capsule weighed about 590 mg, of which 500 mg, or 85%, is
listed as maca root. Such as minor amount of rice powder would not seem to
account for the dramatic difference in color and taste from the other products.
It seem possible that Botanic Choice contained
less maca than listed (and more rice powder than expected), although we cannot
prove this based on the tests performed. If this is of concern, Nutrigold
Maca Gold (14 cents per gram of maca) is the next lowest in cost among
capsules, has no fillers, and its appearance and taste is more like that of the
other products.
If you want a gelatinized maca powder in a capsule, either Navitas
Naturals Maca or Plnt by V (Vitamin Shoppe) Maca are
good choices. These two cost significantly more than
other capsules (29 cents per gram), but they have no fillers and, being
gelatinized, may be more concentrated.
Test Results by Product:
Listed
below are the test results for 11 maca root supplements. Products are grouped
by those with maca root powder, gelatinized maca root powder, and a combination
of the two. Within each group, products are listed alphabetically.
ConsumerLab.com selected 10 of these products. One product (indicated with a CL
flask) was tested at the request of its distributors through CL's
voluntary Quality Certification Program and is
included for having passed testing.
Shown for each product are the labeled amount and form of maca root powder and
the serving size recommended on the label. Products listed as
"Approved" met their ingredient label claims and ConsumerLab.com's
quality criteria (see Passing Score). Those that did not are listed
as "Not Approved" with an explanation of the problem found. The full
list of ingredients is available for each product by clicking on the word
"Ingredients" in the first column. A cost comparison is provided in
the last column.
|
RESULTS OF CONSUMERLAB.COM TESTING OF MACA SUPPLEMENTS |
|||||
|
Product Name, Amount
of Maca per Unit, Serving Size, and Suggested Daily Serving on Label |
Claimed Amount of
Maca Per Suggested Daily Serving on Label |
--TEST RESULTS-- |
Cost for Daily
Suggested Serving on Label |
||
|
OVERALL RESULTS: |
Contained Maca DNA |
Did Not Exceed
Contamination Limits for Lead, Cadmium and Arsenic |
|||
|
Maca Root Powder: |
|||||
|
|
1,000 mg to 2,000 mg
root powder |
APPROVED |
|
|
$0.13-$0.27 |
|
|
525 mg root powder |
APPROVED |
|
|
$0.15 |
|
|
750 mg to 2,250 mg
root powder |
APPROVED |
|
|
$0.08-$0.24 |
|
|
1,575 mg root powder |
APPROVED |
|
|
$0.23 |
|
|
1,500 mg root powder |
APPROVED |
|
|
$0.22 |
|
|
525 mg root powder |
APPROVED |
|
|
$0.10 |
|
|
4,000 mg2 root powder |
NOT |
|
Found 4.56 mcg lead per
serving |
$0.222 |
|
Gelatinized Maca Root Powder: |
|||||
|
|
5,000 mg gelatinized
root powder |
APPROVED |
|
|
$0.60 |
|
|
1,500 mg4 gelatinized root powder |
APPROVED |
|
|
$0.434 |
|
|
2,500 mg gelatinized
root powder |
APPROVED |
|
|
$0.42 |
|
Combination Gelatinized/Regular Maca Root
Powder: |
|||||
|
|
400 mg to 800 mg root
powder |
APPROVED |
|
|
$0.14-$0.29 |
|
|
|||||
|
Unless otherwise noted, information about the products
listed above is based on the samples purchased by ConsumerLab.com (CL) for
this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of
the same quality as what was tested. |
|||||
|
Copyright ConsumerLab.com, LLC, 2015. All rights reserved.
Not to be reproduced, excerpted, or cited in any fashion without the express
written permission of ConsumerLab.com LLC. |
|||||
ConsumerTips™:
Dosage
Daily doses between 500 mg and 3,500 mg of maca root powder have been used in
clinical studies for improving mood and sexual desire, and reducing sexual
dysfunction, but the most typical dose is 1,500 to 3,000 mg.
Form
Maca root is typically sold as loose powder in a container, in capsules, or as
an extract. Most studies have used the powder (loose or in capsules). There is
much less evidence for extracts and, as the potentially active components of
maca have not yet been determined, it would be difficult to know what type of
extract would be most appropriate, so it would seem prudent to use loose powder
or capsules. The powder generally has a "malty," somewhat sweet and
slightly burnt taste. Loose powder is typically ingested as a mixture with water,
juice, or milk, or other beverage as a
"smoothy." As the typical daily dose of maca is relatively high (more
than 1,000 mg — one gram), loose powder may be preferable if you do not want to
take multiple capsules.
Color
Maca root grows in a variety of colors -- the most common
being red, black and yellow. These vary somewhat in their chemical and nutrient
composition, and are sometimes promoted for different uses. However, most of
the evidence for using different colors of maca for different purposes is based
only on laboratory and animal studies. For example, red, but not black or
yellow maca, was found to reduce decrease the weight of enlarged prostate
glands in rats (Gonzales, Reprod Biol Endocrinol
2005). Black maca, on the other hand, has been found to increase
sperm count and motility in rats, compared to red or yellow maca (Gonzales, J Ethnopharmacol 2006). Yellow maca
has been reported to increase measures of fertility in female mice, although
other colors of maca were not tested (Ruiz-Luna, Reprod Biol Endocrinol 2005). There
do not appear to be any studies comparing the effects of different colors of
maca in people, and most clinical studies do not specify which color of maca
was used. One study in postmenopausal women, however, reported that a branded
maca formula containing 16% black, 48% yellow and 9% red maca, along with 27%
other colors (Maca-GO) was found to increase estrogen levels and reduce
FSH (follicle-stimulating hormone) levels, as well as reduce hot flashes
compared to placebo — although it's not known how this formula would compare to
a product made from just one color or other color combinations (Meissner, Int J Biomed Sci 2006). Most
supplements (including those in this review) do not list the color of maca used
-- although there are a few commercially available supplements and loose maca
powders that do.
Maca root powders are often sold as "gelatinized" powder. This is a
process in which temperature and pressure are used to remove fibrous material
and break starches down into sugars. This is believed to make the powder easier
to digest and may concentrate the remaining constituents. Taste tests by
ConsumerLab.com did not find significant differences in the taste or texture of
products labeled as gelatinized compared to root powders not noted as
gelatinized.
Where it's grown
Maca is known to grow in Peru and Bolivia. In more recent years, it has been
reported to be grown in the Yunnan province in southwestern China, however
there are concerns about high levels of industrial pollutants and heavy metals
in the soil in that region (FoxNews.com 2014). It
may be preferable to purchase maca grown in other regions, although, the
Swanson product which failed testing due to lead, does indicates that it is a
"Product of Peru." Most of the products in this Review indicate
containing maca from Peru or being from Peru (see the last column in the table
above).
Concerns and Cautions:
Maca
has traditionally been consumed as a food and studies using maca root powder
have not reported serious adverse effects. However, one clinical study reported
a small number of side effects such as headache, stomach upset, sleep
disruption and increased sweating (Dording, CNS Neurosci Ther 2008).
Another, clinical study suggests that when taken for 3 months or longer, a
daily dose of 600 mg of maca powder may cause a small but significant increase
in alanine aminotransferase (ALT) levels -- high levels of which are associated
with liver dysfunction. The same study found this dose of maca caused a
moderate increase in systolic and diastolic blood pressure women (Valentova, Food Chem Tox 2008).
Maca has a high concentration of vitamin K and it is, therefore, possible that
it could adversely affect bleeding in people taking anticoagulant medication
(e.g., warfarin) (USP Dietary Supplement Compendium
2012)
Long-term safety studies on the long-term use of maca supplements in people
have not been conducted. Use by pregnant or nursing women is not advised.
To further assist consumers, ConsumerLab.com licenses its flask-shaped CL Seal
of Approved Quality (see The CL Seal) to manufacturers for use on
labels of products that have passed its testing. ConsumerLab.com will
periodically re-evaluate these products to ensure their compliance with
ConsumerLab.com's standards.
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Maca Supplements
Maca for Improved Functioning?
4/13/2019
Do maca supplements
improve functioning and lessen fatigue? A recent study found different results
for men and women. Get the details in the What It Does section
of the Maca Supplements Review. Also see our top choices among
maca products.
2/03/2018
A woman in California who
was taking maca powder daily to treat fatigue found it was also increasing the
concentration of lead in her blood. More concerning is that the amount of lead
in her maca was only 1/3 the lead level in one of the popular maca powders
tested by ConsumerLab.com. Get the details, and find out
which maca supplements passed or failed ConsumerLab.com’s
tests in the Maca Supplements Review.
Related CL Answers (5)