Maca root (Lepidium meyenii) is a vegetable native to the high altitudes of the Peruvian Andes, traditionally consumed for its nutritional and medicinal properties. This superfood has gained widespread popularity among athletes and fitness enthusiasts seeking natural methods to enhance physical performance. Its reputation stems from its ability to boost energy and promote overall vitality. This article examines the current scientific evidence to determine if Maca root affects muscle building and strength gains.
Scientific Evidence for Strength and Hypertrophy
Current human research on the direct anabolic effects of Maca root—its ability to increase muscle mass (hypertrophy)—is limited. Few high-quality clinical trials have measured changes in lean body mass or muscle fiber size in resistance-trained individuals supplementing with Maca. While it is a complete protein, its daily dose is usually too small to contribute significantly to the total protein intake required for hypertrophy.
However, laboratory studies on muscle cells have provided initial insights into potential mechanisms. One in vitro study found that Maca extracts promoted an increase in myotube diameter and maturation in skeletal muscle cell cultures. This effect was associated with the activation of cellular signaling pathways like Akt and mTOR, which regulate protein synthesis and muscle growth. These findings suggest a theoretical anabolic potential, but they have not been replicated in living human subjects.
Regarding measurable strength, the evidence is mixed and confined to short-term studies. One placebo-controlled trial found that Maca supplementation improved handgrip strength in men, although this effect was not observed in female participants. Another study on elite athletes noted enhanced isokinetic muscle function and reduced markers of inflammation. These strength improvements are often attributed to the herb’s indirect effects on physical endurance and fatigue resistance, rather than a direct increase in muscle tissue itself.
Maca’s Role in Energy and Athletic Endurance
Maca is known for its adaptogenic properties, meaning it helps the body manage and adapt to physical and emotional stressors, such as intense training. This quality supports the increased training volume necessary for muscle growth. By mitigating the effects of stress, Maca can support a more consistent and intense workout regimen.
The herb’s phytochemical compounds, including macamides, reduce physical fatigue during prolonged exercise. Research suggests Maca may help regulate the accumulation of metabolic byproducts, such as lactic acid, which are associated with muscle fatigue. Reducing these metabolites can effectively extend the duration and intensity of a workout session.
Improved endurance allows athletes to perform more total work, which is the primary driver of muscle hypertrophy. Maca also supports hormonal balance by helping to regulate the body’s stress response system. While it does not significantly alter androgen levels like testosterone, this modulation of the endocrine system, including reduced stress hormones, creates a more optimal internal environment for recovery and performance enhancement.
Safe Supplementation and Potential Side Effects
Maca root is widely available in dried powder, concentrated extracts, and capsules. The majority of studies utilize a dosage range between 1.5 grams and 3.0 grams of Maca powder daily to observe performance benefits. Individuals new to the supplement should start with the lower end of this range (around 1,500 mg) and gradually increase the amount to assess personal tolerance.
Maca is considered safe for short-term consumption, with most clinical trials lasting up to four months. Side effects are typically mild and may include minor digestive upset, such as stomach discomfort or bloating. Taking Maca late in the day may cause sleep disturbances due to its energizing properties.
Individuals with pre-existing health conditions should consult a healthcare provider before use. Those with hormone-sensitive conditions, such as certain types of breast or uterine cancer, should avoid Maca extracts due to their potential to weakly mimic estrogenic activity. Maca contains glucosinolates, so people with thyroid conditions should discuss supplementation with a doctor, especially if they have an existing iodine deficiency.