Does Maca Increase Size? The Truth About Maca Root and Body Composition

Maca root has gained significant popularity as a natural supplement, with many people wondering: does maca increase size? This question has sparked numerous discussions online, particularly among those seeking natural ways to enhance their body composition and curviness.

While social media influencers and supplement companies often make bold claims about maca’s ability to increase body size and create curves, it’s essential to examine what scientific evidence actually supports. This comprehensive guide explores the relationship between maca root and body composition, helping you understand what this ancient Peruvian root can and cannot do.

Understanding Maca Root: What Is It?

Maca, scientifically known as Lepidium meyenii, is a cruciferous vegetable native to the high Andes of Peru. Often called Peruvian ginseng, this root vegetable has been cultivated for thousands of years and traditionally used for its nutritional and medicinal properties.

The plant belongs to the same family as broccoli, cabbage, and kale, and grows at elevations above 13,000 feet. The root is the most valuable part of the plant and is typically harvested, dried, and ground into a fine powder that can be consumed in various ways.

Maca comes in several varieties, with colors ranging from white and yellow to red and black. Each type may offer slightly different nutritional profiles and potential benefits, though all varieties share common properties that have made maca a popular supplement worldwide.

Does Maca Increase Size? What Science Says

The straightforward answer is that no direct scientific evidence proves maca root directly increases body size, curves, or causes specific areas of the body to grow larger. This is an important distinction that separates marketing claims from scientific reality.

Unlike hormones or pharmaceutical compounds that can directly affect tissue growth, maca does not work as a magic solution for body enhancement. However, this doesn’t mean maca is without potential benefits that could indirectly support your body composition goals.

The Indirect Connection

While maca won’t directly increase your size, it may support your efforts to build muscle and improve body composition through several mechanisms:

• Enhanced Energy Levels: Maca may help boost your energy, allowing for more intense and consistent workouts
• Improved Exercise Performance: Some studies suggest maca can enhance physical performance and endurance
• Hormonal Balance: Maca may support healthy hormone function, which plays a role in body composition
• Better Recovery: The nutrient profile of maca may support post-workout recovery

How Maca May Support Physical Performance

One of the most promising areas of maca research relates to physical performance and athletic endurance. Several studies have examined how maca supplementation affects exercise capacity.

Research involving cyclists found that taking maca extract for two weeks improved their time trial performance compared to those taking a placebo. This suggests that maca may help enhance endurance during cardiovascular activities.

Animal studies have shown even more dramatic effects. In controlled experiments, mice given maca extract demonstrated significant improvements in swimming endurance, with some studies showing increases in time to exhaustion of up to 41%.

These performance-enhancing effects are particularly relevant if you’re trying to build muscle and change your body composition. Better workout performance means you can train harder, lift heavier, and potentially stimulate more muscle growth over time.

Maca and Energy Levels

Beyond endurance, maca has been studied for its effects on general energy levels and fatigue. Maintaining high energy is crucial for anyone following a regular exercise routine aimed at building muscle or changing body composition.

A 12-week study involving 175 participants found that taking 3 grams of maca daily led to significant improvements in both energy levels and overall mood. This dual benefit is particularly valuable, as both physical energy and mental motivation are essential for maintaining a consistent fitness routine.

Additional research has demonstrated that maca extract may help combat exercise-induced fatigue by reducing markers of muscle damage. This could potentially speed up recovery between workouts, allowing for more frequent training sessions.

The Role of Exercise in Body Composition

It’s crucial to understand that maca alone will not change your body size or create curves. Any potential benefits from maca supplementation must be paired with appropriate exercise and nutrition strategies.

Muscle Building Requirements

To increase muscle size and create a curvier physique, you need:

• Progressive Resistance Training: Regularly lifting weights or performing bodyweight exercises that challenge your muscles
• Adequate Protein Intake: Consuming enough protein to support muscle protein synthesis
• Caloric Surplus or Maintenance: Eating enough calories to support muscle growth
• Consistent Training: Following a structured program over weeks and months
• Proper Recovery: Getting sufficient sleep and rest between training sessions

Maca may support these efforts by providing more energy for workouts and potentially improving recovery, but it cannot replace the fundamental requirements of muscle growth.

Nutritional Profile of Maca Root

Understanding what maca contains helps explain its potential benefits. Maca root is nutrient-dense and provides:

• Carbohydrates: Approximately 60-75% of maca is carbohydrates, providing energy
• Protein: Contains about 10-14% protein with essential amino acids
• Fiber: Rich in dietary fiber supporting digestive health
• Vitamins: Good source of vitamin C, copper, and iron
• Minerals: Contains calcium, potassium, and manganese
• Bioactive Compounds: Includes unique compounds called macamides and macaenes

These nutrients support overall health and may contribute to the energy-boosting effects reported by many maca users.

Additional Health Benefits of Maca

While maca may not directly increase body size, research has identified several other potential health benefits worth considering:

Sexual Health and Libido

Multiple studies have found that maca may enhance sexual desire in both men and women. Reviews of clinical trials suggest that taking maca for at least six weeks may lead to improvements in libido and sexual function.

Male Fertility Support

Research indicates that maca supplementation may improve several markers of male fertility, including sperm concentration, motility, and semen quality. These effects appear to occur without significantly altering hormone levels.

Mood and Mental Health

Some studies have found that maca may help reduce symptoms of anxiety and depression, particularly in postmenopausal women. One study showed that taking 3.5 grams daily for six weeks resulted in reduced psychological symptoms.

Cognitive Function

Preliminary research in animal models suggests that maca may support learning and memory. While human studies are limited in this area, the findings are promising for cognitive health.

How to Use Maca Root Effectively

If you decide to try maca as part of your health and fitness routine, here’s what you need to know about proper usage:

Forms Available

Maca is available in several forms:

• Powder: Raw or gelatinized maca powder that can be mixed into foods and beverages
• Capsules: Convenient pre-measured doses in supplement form
• Liquid Extract: Concentrated liquid form that can be added to drinks

Recommended Dosage

While there’s no official recommended dosage, most research studies have used between 3 to 5 grams per day. It’s generally advisable to start with a lower dose and gradually increase to assess your tolerance.

Some practitioners recommend taking maca in the morning or before workouts due to its energizing effects. Taking it too late in the day might interfere with sleep for some individuals.

Ways to Consume Maca

Maca powder has a slightly nutty, earthy taste that works well in various recipes:

• Blend into smoothies with fruits and protein powder
• Mix into oatmeal or yogurt
• Add to coffee or hot chocolate
• Incorporate into energy balls or protein bars
• Mix into pancake or waffle batter

Safety Considerations and Side Effects

Maca is generally considered safe for most people when consumed in appropriate amounts. However, there are some important considerations:

Thyroid Concerns

Maca contains goitrogens, which are compounds that may interfere with thyroid function in susceptible individuals. If you have a thyroid condition, consult with your healthcare provider before using maca supplements.

Pregnancy and Breastfeeding

There is insufficient research on maca’s safety during pregnancy and breastfeeding. Women who are pregnant or nursing should consult their healthcare provider before taking maca supplements.

Potential Side Effects

Most people tolerate maca well, but some may experience:

• Digestive discomfort when first starting
• Changes in menstrual cycle
• Insomnia if taken too late in the day
• Increased heart rate in sensitive individuals

Realistic Expectations: What Maca Can and Cannot Do

Setting realistic expectations is crucial when considering any supplement, including maca root.

What Maca Cannot Do

• Directly increase breast, buttock, or hip size
• Spot-reduce or spot-enhance specific body areas
• Replace proper nutrition and exercise
• Produce overnight changes in body composition
• Work without a comprehensive fitness and nutrition plan

What Maca May Help With

• Boosting energy levels for better workout performance
• Supporting endurance during exercise
• Enhancing overall nutrition as part of a balanced diet
• Potentially improving recovery between workouts
• Supporting general health and wellbeing

Building a Comprehensive Approach

If your goal is to increase muscle size and create a curvier physique, consider maca as just one potential tool in a comprehensive approach that includes:

Structured Training Program

Focus on compound exercises that target major muscle groups, particularly the glutes, quadriceps, and hamstrings if you’re seeking lower body curves. Include exercises like squats, lunges, deadlifts, and hip thrusts performed with progressive overload.

Optimal Nutrition

Consume adequate protein (0.8-1 gram per pound of body weight), sufficient calories to support muscle growth, and a variety of whole foods to provide necessary vitamins and minerals.

Consistency and Patience

Building muscle and changing body composition takes time—typically months rather than weeks. Maintain consistency with your training and nutrition plan while being patient with the process.

Recovery Protocols

Prioritize sleep (7-9 hours nightly), manage stress, and allow adequate recovery time between intense training sessions.

Alternatives and Complementary Approaches

While exploring whether maca increases size, you might also consider other evidence-based approaches:

• Creatine: Well-researched supplement for muscle building and performance
• Protein Supplements: Help meet daily protein requirements for muscle growth
• Beta-Alanine: May improve high-intensity exercise performance
• Adequate Carbohydrates: Essential for energy during workouts and recovery

If you’re considering any supplements, it’s wise to consult with a healthcare provider or registered dietitian, especially if you have underlying health conditions or take medications.

The Bottom Line: Does Maca Increase Size?

To directly answer the question: No, maca root does not directly increase body size or create curves. There is no scientific evidence supporting claims that maca can increase breast size, enlarge the buttocks, or enhance specific body parts.

However, maca may offer indirect benefits that support your body composition goals when combined with proper exercise and nutrition. Its potential to enhance energy levels, improve exercise performance, and support overall health may help you maintain the consistent training necessary for building muscle and achieving your desired physique.

The key takeaway is that maca should be viewed as a potential supportive supplement rather than a solution for body enhancement. Real, lasting changes in body composition require dedication to proper training, adequate nutrition, and patience with the process.

If you’re interested in trying maca, start with a moderate dose, monitor how your body responds, and maintain realistic expectations. Most importantly, focus on the proven fundamentals of muscle building: progressive resistance training, adequate protein intake, sufficient calories, and consistent effort over time.

Before starting any new supplement regimen, especially if you have existing health conditions or take medications, consult with a qualified healthcare provider to ensure it’s appropriate for your individual situation.

Sources:

• National Institutes of Health – Maca and Sexual Function
• PubMed – Maca and Male Fertility
• PubMed – Maca and Athletic Performance
• PubMed – Maca Effects on Energy and Mood
• National Institutes of Health – Maca Safety Profile