What is Maca?
Peruvian maca (Lepidium meyenii) is a plant root native to the Andes region, with a cultivation history of over 2000 years. The primary components of maca are starch, dietary fiber, and protein, while secondary constituents include minerals, non-starch polysaccharides, polyphenols, and alkaloids. Maca also contains beneficial bioactive compounds such as macaenes and macamides.
Over the past two decades, global demand for maca has significantly increased[1]. Its various bioactivities include enhancing reproductive health, combating fatigue, providing antioxidant and neuroprotective effects, antibacterial activity, anti-cancer properties, liver protection, immune regulation, as well as improving skin health and digestive system function[2][3].
Four Key Benefits of Maca
1. Supports Male Reproductive Health
Clinical studies have shown that daily supplementation of 1500 to 3000 mg of maca for 12 weeks can improve male sexual desire[4]. Daily intake of 1750 mg of maca has been found to significantly enhance sperm concentration and motility, contributing to male fertility.
However, it doesn’t have a significant impact on male hormones[5]. Another study revealed that daily supplementation of 2400 mg of maca improved the International Index of Erectile Function (IIEF-5) in men with mild erectile dysfunction[6].
2. Aids in Alleviating Menopausal Symptoms in Women
A study conducted on postmenopausal women who consumed 3500 mg of maca daily showed that maca can help reduce anxiety and depression symptoms in these women. It also lowered sexual dysfunction among postmenopausal women[7]. Research has suggested that maca supplementation can significantly reduce menopausal symptoms, particularly the severity of hot flashes and night sweats[8].
3. Relieves Fatigue
Animal studies have shown that maca supplementation has anti-fatigue effects, effectively prolonging the swimming time of mice[2]. In a clinical study, athletes who took 2000 mg of maca daily were able to complete a 40-kilometer cycling ride in a shorter time after two weeks of supplementation[9].
4. Improves Benign Prostatic Hyperplasia (BPH)
Results from animal studies suggest that maca can help improve benign prostatic hyperplasia. The degree of reduction in prostate size is greater with higher doses of maca[10].
How to Choose the Right Maca: Understanding the 4 Key Selection Factors
1. Maca Should be Gelatinized for Better Digestion
Maca undergoes a pre-processing step known as gelatinization, where it is dried and powdered under high pressure. This process removes starch without adding any chemicals, resulting in a higher-purity maca powder. Gelatinized maca is easier to digest and has better bioavailability[11].
The water solubility of raw maca is about 68%, whereas gelatinized maca can have a water solubility of 87-97%[12]. When selecting maca products, it’s recommended to choose those that have undergone gelatinization for higher purity and better absorption, enhancing the desired health benefits.
2. Adequate Dosage of Gelatinized Maca
Most studies suggest that a daily dosage of 2400 mg or more of gelatinized maca is required to achieve optimal effects[6]. For example, a daily supplementation of 2400 mg of gelatinized maca significantly improved erectile dysfunction, and 3500 mg of gelatinized maca helped alleviate anxiety and depression in postmenopausal women[7]. Another study indicated that a daily intake of 3000 mg of gelatinized maca could significantly enhance male sexual desire[13].
3. Variety of Maca Types
Maca roots come in different colors, including black, red, and yellow. Research has shown that different color varieties of maca have distinct effects:
- Yellow Maca: Can help alleviate anxiety and depression in postmenopausal women[7], enhance fertility and sexual function[14].
- Red Maca: Can improve female fertility and sexual desire[15], and also benefit prostate health while stimulating male sexual desire[16].
- Black Maca: Can enhance athletic performance[17], improve sperm production and function, and boost male sexual desire[18].
Each color variety of maca offers health-promoting effects, and there’s no significant difference in their benefits. It’s recommended to consume a balanced variety. Animal studies on the three maca types (red, black, yellow) have demonstrated enhanced exercise performance and anti-depressive effects[19][20].
4. Best Combined with Arginine
Arginine can improve male erectile dysfunction. Retrospective studies have shown that consuming arginine within the range of 1500 to 5000 mg significantly improves erectile dysfunction and increases sexual satisfaction and climax function[21].
Another retrospective study on women found that when arginine is combined with other related products, it can help improve female libido and sexual function (e.g., lubrication, climax)[22]. When choosing maca products, consider those that are combined with arginine, as the synergy between these two nutrients can lead to better overall satisfaction.
Comparison of 10 Popular Maca Products on the Market
Our team has selected the top 10 most popular maca-related products on the market, decoding the nutritional components of each product. With the guidance of the aforementioned 4 selection techniques, you can discover the maca product that best suits your needs!
1. Daiken Energy Maca Powder
- Maca Content: 2500 mg per packet
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: Yes
- Maca Varieties and Content: 1000 mg Yellow Maca, 750 mg Red Maca, 500 mg Black Maca, 250 mg Purple Maca
- Is Arginine Added: 2500 mg per packet
- Zinc Content: 11 mg per packet
- Dosage Form: Powder Packet
- View Product >
2. Sunvita Power Hero Peru Black Maca
- Maca Content: 500 mg per capsule
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: No
- Maca Varieties and Content: Black Maca, Red Maca
- Is Arginine Added: 100 mg per capsule
- Zinc Content: 2.8 mg per capsule
- Dosage Form: capsule
- View Product >
3. VitaBox Superman Maca Power
- Maca Content: 500 mg per capsule
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: No
- Maca Varieties and Content: Black Maca, Red Maca
- Is Arginine Added: 100 mg per capsule
- Zinc Content: none
- Dosage Form: capsule
- View Product >
4. UNIQMAN MACA
- Maca Content: 800 mg per capsule
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: No
- Maca Varieties and Content: Black Maca, Red Maca
- Is Arginine Added: none
- Zinc Content: 8 mg per capsule
- Dosage Form: capsule
- View Product >
5. 95dan Prime Maca
- Maca Content: 400 mg per capsule
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: No
- Maca Varieties and Content: Black Maca
- Is Arginine Added: none
- Zinc Content: 16 mg per capsule
- Dosage Form: capsule
- View Product >
6. Power Hero L-Arginine Peru Black Maca
- Maca Content: 200 mg per capsule
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: No
- Maca Varieties and Content: Black Maca
- Is Arginine Added: 150 mg per capsule
- Zinc Content: 10 mg per capsule
- Dosage Form: capsule
- View Product >
7. MiHong Peru Black Maca
- Maca Content: 200 mg per capsule
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: No
- Maca Varieties and Content: Black Maca, Red Maca
- Is Arginine Added: 90 mg per capsule
- Zinc Content: Unclearly marked
- Dosage Form: capsule
- View Product >
8. Grape King Bio Tien Qi Maca Essences Drink
- Maca Content: no label
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: No
- Maca Varieties and Content: no label
- Is Arginine Added: yes (no label the content)
- Zinc Content: 19.7 mg per bottle
- Dosage Form: liquid
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9. Suntory Grand Maca
- Maca Content: 60 mg per capsule
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: No
- Maca Varieties and Content: no label
- Is Arginine Added: 200 mg per capsule
- Zinc Content: 1.5 mg per capsule
- Dosage Form: capsule
- View Product >
10. Miss Chen Siberian Solomonseal Rhizome + Double Maca
- Maca Content: no label
- Is the Daily Recommended Dosage after Gelatinization Concentrated to 2400 mg: no label
- Maca Varieties and Content: no label
- Is Arginine Added: yes (no label the content)
- Zinc Content: 7.5 mg per capsule
- Dosage Form: capsule
- View Product >
Comparison Table of 10 MACA products
| Brand | Daiken Energy Maca Powder | SunVita Power Hero Peru Black Maca |
Vitabox Superman Maca Power |
UNIQMAN Maca Capsules |
95dan Prime Maca | Power Hero L-Arginine Peru Black Maca | MiHong Peru Black Maca | Grape King Bio Tien Qi Maca Essences Drink | Suntory Grand Maca |
Miss Chen Siberian Solomonseal Rhizome + Double Maca |
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| Amount of Concentrated Maca | 2500mg/pack | 500 mg/serving | 500 mg/serving | 800 mg/serving | 400 mg/serving | 200 mg/serving | 200 mg/serving | Not marked | 60mg/tablet | Not marked |
| Recommended daily amount:2400 mg after gelatinization and concentration | v | x | x | x | x | x | x | x | x | Not marked |
| Maca variety and content | Yellow Maca: 1000mg Red Maca: 750mg Black Maca: 500mg Purple Maca: 250mg |
Black Maca Red Maca |
Black Maca Red Maca |
Black Maca Red Maca |
Black Maca | Black Maca | Black Maca
Red Maca |
Not marked | Not marked | Not marked |
| Whether to add arginine | 2500mg/pack | 100 mg/serving | 100 mg/serving | none | none | 150 mg/serving | 90 mg/serving | Added Content not marked |
200mg/tablet | Added Content not marked |
| Zinc content | 11 mg/pack | 2.8 mg/serving | none | 8 mg/serving | 16 mg/serving | 10 mg/serving | Unclearly marked | 19.7mg/bottle | 1.5mg/tablet | 7.5mg/tablet |
| Dosage Form | Powder bag | Capsule | Capsule | Capsule | Capsule | Capsule | Capsule | Liquid | Capsule | Capsule |
Summary
When selecting maca products, it is crucial to ensure that the maca dosage is sufficient, as a higher dosage (at least 2400 mg after gelatinization concentration) is necessary to truly promote health benefits. Additionally, maca should undergo gelatinization processing for better absorption. If combined with other ingredients, it can further enhance the desired health effects. Following these recommendations can help you choose an affordable and genuinely effective maca product from the numerous options available in the market.
