Properties of black maca and differences with other types of maca

If you have ever felt that tiredness takes its toll on you in the middle of the afternoon, or if you are simply looking for natural alternatives to perform better in your routine (without relying on your fifth cup of coffee), it is highly likely that you have heard of maca. But when you go to buy it, you are faced with a dilemma: there is yellow, red and black. Which one to choose and why is the black one so famous?

 

 

Characteristics of black maca and why it is a unique ecotype

To understand why black maca is so nutritious, we must first travel to its place of origin: the Bombón plateau, in the Peruvian Andes. Imagine a place located at an altitude of over 4,000 metres. Up there, oxygen is scarce, the daytime sun beats down with extremely high ultraviolet radiation and, at night, the freezing wind freezes the earth.

If you were a plant, you would probably not choose that place to live. In fact, almost no plant species manages to survive in those conditions. But maca (Lepidium meyenii) not only survives, but thrives.

What makes maca strong?

How does it manage it? Just as we put on a thick coat when it is cold, maca develops a strong internal defence system. In order not to die from frost or extreme sun, the plant stores an enormous amount of nutrients, antioxidants and special compounds in its root (which is the part we consume).

Types of maca: difference between black, red and yellow maca

One of the most common questions is: "Does the colour really matter?". The answer is yes. Although they all come from the same base plant and share general nutritional properties (such as being a good source of complex carbohydrates, fibre and amino acids), each colour has a different profile of compounds that makes them more suitable for some purposes than others.

To make it easy to understand, we have summarised it in this handy table:

Type of maca	Main profile	Most common use
Yellow	Mild flavour, very rich in basic nutrients.	General daily consumption, mild vitality and baseline nutrition.
Red	Higher amount of specific antioxidants and phytonutrients.	Support for female well-being and studies on prostate health.
Black	More earthy and intense flavour. Higher presence of macamides.	Focus on sustained physical performance, energy and male vigour.

Macamides and macaenes: what they are and their relevance

We do not want to get too technical, but there are two words worth knowing if you are interested in nutrition: macamides and macaenes¹.

These two compounds are exclusive to maca; you will not find them in broccoli, or in oats, or in any other plant. They are the "secret" to its benefits. The black variety is the one that usually presents the highest concentrations of these compounds, and the most curious thing is that they are not there when the fresh root is pulled from the ground.

Traditionally, Andean farmers leave the roots to dry in the sun for months. During this slow drying process, the plant transforms its natural fats and creates these macamides¹. And why are we interested in them? Because macamides have a structure very similar to certain substances that our own body produces (endocannabinoids) to regulate mood, response to stress and the feeling of fatigue².

In other words, by consuming black maca, we are giving the body natural compounds that help it to better manage daily wear and tear.

Properties of black maca evaluated by science

In recent years, science has sought to verify whether what the Andean traditions claimed was true. And the results, far from attributing miraculous powers to it, have explained to us how this root actually works in our organism.

Benefits of black maca on energy levels and physical performance

We all know what it feels like to have a very strong coffee or an energy drink: you get a very quick spike in energy and, a couple of hours later, the crash comes and you feel more tired than before.

Black maca works in a completely different way because it is considered an adaptogen. Adaptogens are plants that help the body adapt to physical or mental stress and find its balance.

• Instead of artificially stimulating the nervous system (as caffeine does), maca supports energy from the cellular base.

Some recent studies that have analysed athletes and people with fatigue have observed that regular consumption of maca helps to delay that feeling of exhaustion². How does it do this? During physical exercise or mental stress, our cells produce metabolic "rubbish" (free radicals). The antioxidant compounds in black maca contribute to protecting cells against oxidative stress, favouring the neutralisation of this waste². In this way, instead of an explosive spike in energy, what you notice is a more prolonged stamina. You reach the end of the day with your batteries less drained.

Black maca for men: what the evidence says about male vigour and well-being

If there is one reason why black maca has become tremendously popular, it is because of its relationship with vitality and vigour in men. Many things have been said about it over the years, so we are going to focus exclusively on what real clinical trials with adult men have proven.

• The first thing to clarify is that maca is not a hormone and does not alter testosterone levels. This is a positive thing, as it means that it acts in a much more natural and gentle way in the body. Its mechanism of action is based on the pure nutrition of the cells.

Several clinical studies in men suggest that the continued consumption of black maca provides excellent nutritional support for seminal parameters. In very rigorous scientific reviews, it has been observed that, after several weeks of integrating this extract into the diet, the participating men showed a positive trend in sperm volume, concentration and motility (i.e. in their ability to move properly)³.

Why does this happen? The process of sperm formation is extremely delicate and suffers greatly from daily oxidative stress, a poor diet or chronic tiredness. The powerful antioxidants in black maca act as a protective shield for these cells, helping to maintain their quality³.

It is important to be clear that this is not a medical treatment for severe infertility problems, but rather an excellent nutritional companion for the man who wants to look after his physical vigour and reproductive well-being in a natural way.

These properties, along with what we have seen above regarding energy, explain the popularity of black maca in terms of male vigour.

How to take black maca

We have reached the practical part. If you have decided to try it, it is essential that you know how to choose well, because not all maca sold on the market will suit you equally well.

The raw root has a lot of starch. If you consume it in powder form without any prior treatment, it is highly likely that you will find it heavy to digest and it will cause wind or stomach discomfort. Therefore, the best option is to consume it in ways that facilitate its digestion.

There are two processes that facilitate good absorption:

• Gelatinisation: Despite its name, it has nothing to do with animal gelatine. It is simply a thermal process that breaks down the starches in the root, making it very easy to digest and concentrating its nutrients.
• Dry extract: This is the most convenient and precise form. Several kilos of root are used to obtain a single kilo of concentrated powder. This makes it easier to be consistent with your intake and provide the right amount of active compounds.

To make it easy for you and integrate it into your daily life without complications, it is very useful to opt for supplements in capsules that use high-quality raw materials. For example, in formulas such as organic black maca, a highly concentrated dry extract is used. This favours your body assimilating them optimally and without stomach discomfort, respecting the natural profile of the plant.

When to take black maca

• Daily energy

  Given that its aim is to support us with vitality and energy, the most logical thing is to take it in the morning, for example along with breakfast.

• Sport

  If you do sport, another good option is to take it between 45 minutes and an hour before your training.

However, try to avoid taking it at night if you are someone who finds it hard to fall asleep, as that extra vitality could keep you awake.

Side effects of black maca and contraindications

One of the great advantages of this plant is that it is a widely studied food that has been consumed for centuries by Andean populations. It is very well tolerated by the vast majority of people and side effects are genuinely rare.

If they do occur, they tend to be mild digestive discomfort, usually associated with consuming low-quality raw maca instead of extract or gelatinised versions. As mentioned earlier, if you take it too late in the day, you might find it slightly harder to sleep.

Who should not take black maca

Even though it is a safe food, there are some logical exceptions that we must take into account. People with severe and uncontrolled thyroid problems (such as severe hypothyroidism) should consult their doctor before consuming it regularly. Furthermore, out of pure precaution and common sense, given the lack of specific studies, it is recommended to avoid concentrated supplements during pregnancy, breastfeeding, or if you suffer from conditions that are highly sensitive to hormonal changes, unless a healthcare professional advises you otherwise.

Bibliography

1. Wasilewicz, A., & Grienke, U. (2026). Maca (Lepidium meyenii) as a Functional Food and Dietary Supplement: A Critical Review of Chemical Composition and Analytical Methodologies. MDPI.
2. Ulloa Del Carpio, N., Alvarado-Corella, D., Quiñones-Laveriano, D. M., Araya-Sibaja, A., Vega-Baudrit, J., Monagas-Juan, M., Navarro-Hoyos, M., & Villar-López, M. (2024). A comprehensive review of the effects of maca. PubMed, 38440178.
3. Lee, H. W., Lee, M. S., Qu, F., Lee, J. W., & Kim, E. (2022). Maca (Lepidium meyenii Walp.) on semen quality parameters: A systematic review and meta-analysis. Frontiers in Pharmacology, 13, 934740.
4. Gonzales, G. F. (2012). Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evidence-Based Complementary and Alternative Medicine, 2012.

This article is strictly for informational purposes and does not replace the advice of a healthcare professional.