Many people today look for natural ways to support how their body handles daily stress. One plant that has gained attention is maca (Lepidium meyenii), a nutrient-dense root grown high in the Peruvian Andes.
Most human studies on mood, well-being, and emotional balance use maca, while black maca has emerging research supporting physical performance, antioxidant pathways, and responses to physical stress. This article explores what the science says about both.
What Is Maca?
Maca contains natural compounds including macamides, macaenes, phenolic compounds, alkaloids, and glucosinolates. These compounds are associated with maca's ability to support:
- a balanced stress response*
- healthy emotional well-being*
- steady energy levels*
- antioxidant defenses that help protect cells from daily stress*
Maca does not work like caffeine. Instead of overstimulating the body, it supports balance during everyday physical and emotional challenges.*
Is Maca an Adaptogen?
The term adaptogen refers to a natural substance that helps the body maintain balance and respond to physical or emotional stressors.* Adaptogens are generally described as plants that help the body stay stable under stress, without pushing it in one direction.
Maca is not officially classified as an adaptogen by regulatory bodies. However, many researchers and traditional systems describe maca as adaptogen-like because studies suggest it helps support:
- stable energy*
- emotional balance*
- stress resilience*
- hormonal balance within the normal range*
Black maca shares these qualities and has additional research related to physical performance and oxidative balance.
What the Research Shows About Maca and Stress
1. Maca Supports Emotional Well-Being and Stress Perception*
Several human studies show that maca can support emotional balance and well-being during everyday stress.
A randomized controlled trial found that maca helped support healthy mood-related measures in postmenopausal women [1]. A second human pilot study showed similar support for mood and well-being in perimenopausal women [2].
To sum it up: Maca has human clinical evidence supporting emotional well-being during normal stress.*
2. Maca Supports Physical Performance and Energy Pathways (Animal Research)*
A 2022 animal study evaluated maca extract during exercise-related stress. The study found that maca supported:
- endurance capacity
- mitochondrial biogenesis pathways
- antioxidant responses during physical exertion [3]
While this is an animal model, it helps explain why maca is often used to support resilience during physical stress.*
To sum it up: Maca may help support energy pathways and physical performance under stress, based on animal research.*
3. Maca Contains Antioxidant-Rich Compounds That Support Cellular Defense*
A 2017 analysis found that maca's antioxidant activity was correlated with its alkaloid and phenolic content, suggesting these compounds contribute to how maca supports the body's antioxidant defenses [4].
To sum it up: Maca contains antioxidant-related compounds that help protect cells from daily stressors.*
Where Black Maca Fits In
Black maca is one color phenotype of maca. Different maca colors have different phytochemical profiles and may offer slightly different areas of support [5].
Black maca is the best-studied color variety for physical performance, training-related stress, and antioxidant pathways.
1. Human Research: Black Maca Supports Physical Stress Response and Fitness*
A 2023 clinical trial evaluated black maca supplementation in male elite athletes undergoing intense training [6]. The study found that black maca helped support:
- normal inflammatory responses during training*
- improvements in physical fitness markers*
- antioxidant-related activity*
- performance during physically stressful exercise*
This is one of the strongest modern studies on black maca specifically.
2. Black Maca and Antioxidant/Recovery Pathways
While most antioxidant studies involve maca in general, black maca has been associated with:
- supporting antioxidant defenses during exertion*
- helping the body manage training-related stress*
- promoting recovery pathways linked to endurance*
These findings align with the broader understanding that different maca colors have unique nutrient patterns that may influence their effects [5].
To sum it up: Black maca may offer targeted support for endurance, antioxidant balance, and the body's response to physical stress.*
Maca as an "Adaptogen-Like" Herb
Although maca is not officially categorized as an adaptogen, it fits many qualities associated with adaptogenic plants:
- supports balance rather than overstimulation*
- helps maintain emotional well-being*
- supports resilience under normal stress*
- promotes steady energy and vitality*
Black maca builds on this profile by showing additional support for physical performance and oxidative balance.
Key Takeaways
- Maca supports emotional well-being, energy, and antioxidant activity.*
- Human studies show maca supports a healthy response to everyday stress.*
- A 2022 animal study shows maca may support endurance and mitochondrial pathways under physical stress.*
- Black maca has a 2023 human clinical trial showing support for fitness, antioxidant activity, and training-related stress response.*
- Different maca colors have different phytochemical profiles, which may influence their supportive roles.*
Citations
- Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008 Nov-Dec;15(6):1157-62. doi: 10.1097/gme.0b013e3181732953. PMID: 18784609.
- Meissner HO, Reich-Bilinska H, Mscisz A, Kedzia B. Therapeutic Effects of Pre-Gelatinized Maca (Lepidium Peruvianum Chacon) used as a Non-Hormonal Alternative to HRT in Perimenopausal Women - Clinical Pilot Study. Int J Biomed Sci. 2006 Jun;2(2):143-59. PMID: 23674976; PMCID: PMC3614596.
- Orhan C, Gencoglu H, Tuzcu M, Sahin N, Ojalvo SP, Sylla S, Komorowski JR, Sahin K. Maca could improve endurance capacity possibly by increasing mitochondrial biogenesis pathways and antioxidant response in exercised rats. J Food Biochem. 2022 Jul;46(7):e14159. doi: 10.1111/jfbc.14159. Epub 2022 Mar 29. PMID: 35347728.
- Gan, Jin & Feng, Ying & He, Zhao & Li, Xian & Zhang, Hong. (2017). Correlations between Antioxidant Activity and Alkaloids and Phenols of Maca (Lepidium meyenii). Journal of Food Quality. 2017. 1-10. 10.1155/2017/3185945.
- Minich, D. M., Ross, K., Frame, J., Fahoum, M., Warner, W., & Meissner, H. O. (2024). Not All Maca Is Created Equal: A Review of Colors, Nutrition, Phytochemicals, and Clinical Uses. Nutrients, 16(4), 530. https://doi.org/10.3390/nu16040530
- Lee E, Park M, Kim B, Kang S. Effect of Black Maca Supplementation on Inflammatory Markers and Physical Fitness in Male Elite Athletes. Nutrients. 2023 Mar 27;15(7):1618. doi: 10.3390/nu15071618. PMID: 37049458; PMCID: PMC10097151.
FDA Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Speak with your healthcare provider before using any dietary supplement, especially if pregnant, nursing, or taking medications.
