MacA

By JL Darrah

​Maca (Leypidium meyenii) is a member of the brassica family, and grows only in Peru
at altitudes of 4000-4500 meters. A low growing plant with a root resembling a
turnip, well adapted to a cold and windy climate, it is believed to have been
domesticated 1300-2000 years ago, and has been cultivated and eaten in the area in
which it grows since that time. It was first described in Western literature, without a

name, by Cieza de Leon, a chronicler of the Spaniard conquest of Peru, in 1533.[1] It
was first named in Western literature in 1633, by Father Cobo,who stated that this
plant grows in the harshest and coldest areas of the province of Chinchaycocha where
no other plant for man's sustenance could be grown. Cobo also referred to the use of
maca for fertility.[2]

Maca root, or hypocotyl, ranges from a cream color, through red or violet, and from
light gray to almost black. For commercial purposes, it is divided into cream, red, and
black. The root is dried, and ground, and for “gelatinzed” maca, then boiled, which
removes the starch. Boiling destroys some enzymes, but makes the maca easier to
digest for those with a sensitive digestive system.. Its taste has been descibed as malty,
nutty, or tangy.

The dried hypocotyls of maca are approximately 13–16% protein, and are rich in
essential amino acids. Fresh hypocotyls contain 80% water and have high amounts of
iron and calcium. A more complete description of the composition of dry maca shows:
10.2% proteins, 59% carbohydrates, 2.2% lipids, and 8.5% of fibre. Free fatty acids
are also present in maca, the most abundant being linoleic, palmitic, and oleic acids.
Saturated fatty acids represent 40.1% whereas unsaturated fatty acids are present at
52.7%.[3]

Maca contains amino acids (mg/g protein) like leucine (91.0 mg), arginine (99.4 mg),
phenylalanine (55.3 mg), lysine (54.3 mg), glycin (68.30 mg), alanine (63.1 mg),
valine (79.3 mg), isoleucine (47.4 mg), glutamic acid (156.5 mg), serine (50.4 mg),
and aspartic acid (91.7 mg). Other amino acids present but in less proportion are
histidine (21.9 mg), threonine (33.1 mg), tyrosine (30.6 mg), methionine (28.0 mg),
hydroxyproline (26 mg), proline (0.5 mg), and sarcosine (0.70 mg). Minerals
reportedly found in maca were iron (16.6 mg/100 g dry matter), calcium (150 mg/
100 g dry matter), copper (5.9 mg/100 g dry matter), zinc (3.8 mg/100 g dry matter),
and potassium (2050 mg/100 g dry matter) among others.[4]

There are at least three types of maca: cream, red, and black which studies show to
have differing effects.

• Cream: the kind most commonly available in this country, but apparently the least studied.
• Red: studies in rats definitively show a benefit of reducing prostate size in cases of BHP. [5]
• Black: several different studies of mice demonstrated improvement in learning and memory.[6,7]

Scientific evidence strongly suggests that maca: Improves sexual desire in both sexes.
Increases semen volume, sperm count and motility. Is useful as an energizer.
Lowers systolic blood pressure, possibly by lowering serum levels of interleukin 6
(IL-6). Reduces symptons of menopause, particularly hot flashes and night sweats.[8]
Both traditional use and most scientific studies indicated that 1 gram per day is
considered a safe dose, with no adverse effects. 3 grams per day were given to some
study subjects for a limited period of time with no apparent ill effects, though the
studies in question were not specifically measuring adverse effects.

Patients with thyroid conditions should be aware that maca glucosinolates taken in
excess and combined with a low-iodine diet might cause goiter. A diet sufficient in
ocean fish and seaweed can mitigate this problem.

Information regarding safety and efficacy in pregnancy and lactation is lacking.

“Maca is a plant with great potential as an adaptogen and appears to be promising as a
nutraceutical in the prevention of several diseases. Scientific evidence showed effects
on sexual behavior, fertility, mood, memory, osteoporosis, metabolism, and the
treatment of some tumor entities. However, the active principles behind each effect are
still unknown. “ [1]

Maca is best used without cooking or baking it. The easiest way to use maca powder
is to add anything from a teaspoon to a tablespoon to smoothies. The malty flavor works
particularly well with chocolatey flavors.
​

​A favorite smoothie of mine:

• 1 cup wineberries (A local ribes, but you may substitute raspberries, strawberries, or blueberries)
• 1/2 cup plain yogurt
• 1 heaping tablespoon Nutella
• (You could also use organic cocoa powder and any nutbutter, then sweeten to taste.)
• 1 heaping teaspoon maca

Blend and serve.

---

Another easy way to use maca is to sprinkle it onto your hot or cold cereals, or stir
some into hot chocolate.

Maca is a valuable adaptogen, easily cultivated in its native region, and is tasty as well!


Notes
1. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from
the Peruvian Highlands
Gustavo F. Gonzales *
Department of Biological and Physiological Sciences, Faculty of Sciences and
Philosophy and High Altitude Research Institute, Universidad Peruana Cayetano
Heredia, Honorio Delgado 430, Lima 31, Peru
*Gustavo F. Gonzales: Email: ep.hcpu@selaznog.ovatsug
Academic Editor: Ulysses Paulino De Albuquerque

2. Cobo B. History of the New World. Madrid, Spain: Biblioteca de Autores Españoles;
1956.

3. Dini A, Migliuolo G, Rastrelli L, Saturnino P, Schettino O. Chemical composition
of Lepidium meyenii. Food Chemistry. 1994;49(4):347–349.

4. Gonzales GF. Toxicological aspects of the South American herbs cat’s claw (Uncaria
tomentosa) and maca (Lepidium meyenii): a critical synopsis. Toxicological Reviews.
2005;24(1):11–35. [PubMed]

5. GF, Vasquez V, Rodriguez D, et al. Effect of two different extracts of red maca in
male rats with testosterone-induced prostatic hyperplasia. Asian Journal of Andrology.
2007;9(2):245–251. [PubMed]

6. Caldas M, Dávila S, Gasco M, Gonzales GF. Effect of three different cultivars of
Lepidium meyenii (Maca) on learning and depression in ovariectomized mice. BMC
Complementary and Alternative Medicine. 2006;6, article no. 23 [PMC free article]
[PubMed]

7.Rubio J, Qiong W, et al. Aqueous extract of black maca (Lepidium meyenii) on
memory impairment induced by ovariectomy in mice. Evidence-Based Complementary
and Alternative Medicine. 2011;2011:7 pages. Article ID 253958. [PMC free article]
[PubMed]

8.Role of maca (Lepidium meyenii) consumption on serum interleukin-6 levels and
health status in populations living in the Peruvian central Andes over 4000 m of
altitude
Gustavo F. Gonzales,1,2 Manuel Gasco,1,2 and Ivan Lozada3
1Laboratory of Endocrinology and Reproduction, Faculty of Sciences and Philosophy,
Universidad Peruana Cayetano Heredia
2Instituto de Investigaciones de la Altura, Universidad Peruana Cayetano Heredia,
Lima, Peru
3Laboratory of Immunology, Faculty of Sciences and Philosophy, Universidad Peruana
Cayetano Heredia
Gustavo F. Gonzales: ep.hcpu@selaznog.ovatsug; Manuel Gasco:
ep.hcpu@ocsag.leunam; Ivan Lozada: ep.hcpu@adazol.navi
*Correspondence to: Dr. Gustavo F. Gonzales, Universidad Peruana Cayetano
Heredia, Av. Honorio Delgado 430 Lima 31, Peru, Phone (511- 3190000 ext. 2515),
Email: ep.hcpu@selaznog.ovatsuG

About the Author

JL Darrah is an herbalist living in rural West Virginia, where she wildcrafts and
grows and uses herbs and flowers in tinctures, salves, teas, smoothies and fabulous
bath and body products for Sensorium Herbals.