4 Benefits of Maca Root (and Potential Side Effects)

Maca root, a nutrient-dense plant native to the high altitudes of Peru, has been used for thousands of years as both food and natural medicine. In recent decades, this ancient superfood has gained significant popularity worldwide, particularly for its potential benefits related to fertility, sexual health, and hormonal balance.

If you’re curious about what maca root can do for your health, this comprehensive guide explores the science-backed benefits, potential side effects, and everything you need to know about incorporating maca into your wellness routine.

What Is Maca Root?

Maca (Lepidium meyenii), also known as “Peruvian ginseng,” is a cruciferous vegetable related to broccoli, cauliflower, cabbage, and kale. The plant grows in the harsh conditions of the Peruvian Andes at elevations above 13,000 feet (4,000 meters), where few other crops can survive.

The edible part of the maca plant is its root, which resembles a turnip or radish. Traditionally, indigenous Andean communities have cultivated and consumed maca for over 2,000 years, using it to enhance stamina, treat respiratory conditions, and address rheumatic diseases.

Types of Maca Root

Maca roots come in several colors, each with slightly different nutritional profiles and potential benefits:

• Yellow Maca: The most common variety, representing about 60% of the annual harvest
• Red Maca: Known for potential benefits related to prostate health and bone density
• Black Maca: Studied for its effects on male fertility and cognitive function

Nutritional Profile of Maca

Maca root is nutritionally rich, containing:

• High levels of carbohydrates and dietary fiber
• Essential amino acids
• Vitamins, including vitamin C, B vitamins, and vitamin E
• Minerals such as calcium, iron, copper, zinc, and potassium
• Bioactive compounds including macamides, macaridine, alkaloids, and glucosinolates

These nutrients work together to provide maca’s potential health-promoting properties.

4 Evidence-Based Benefits of Maca Root

While research on maca is still evolving, several studies have investigated its potential health benefits. Here are four key areas where maca root may offer advantages:

1. May Enhance Libido and Sexual Function

One of the most well-known traditional uses of maca is as a natural aphrodisiac. While more research is needed, existing studies show promising results for both men and women.

Maca Root Benefits for Men

Research suggests that maca may help improve sexual desire in men. A 2019 study found that combining maca with Chinese chive seed improved erectile function in male mice. Additionally, a 2020 study demonstrated that taking 2 grams of maca daily for 12 weeks significantly improved sperm concentration compared to placebo, though it didn’t significantly affect sperm motility.

Some evidence indicates that black maca, in particular, may be most effective for male reproductive health and sexual function.

Maca Root Benefits for Women

For women, maca may also support sexual health. A 2015 study of 45 women with antidepressant-induced sexual dysfunction found that taking 3,000 mg of maca root daily for 12 weeks significantly improved sexual function and libido compared to placebo.

However, larger and more comprehensive human studies are still needed to fully understand maca’s effects on female sexual health.

What Does Maca Root Do for Fertility?

While some animal studies suggest maca may improve fertility markers, the evidence in humans remains limited. The improvement in sperm concentration observed in some studies is promising, but more research is required to determine whether maca can effectively address fertility issues in men or women.

2. May Help Relieve Menopause Symptoms

Menopause is a natural transition that marks the end of menstrual periods, typically occurring in women between ages 45 and 55. This hormonal shift can cause uncomfortable symptoms including hot flashes, night sweats, mood changes, and sleep disruptions.

Limited research suggests that maca may help alleviate some menopausal symptoms. The plant contains compounds that may help balance hormones naturally, potentially reducing the frequency and severity of hot flashes and improving sleep quality.

A study examining postmenopausal women found that those who consumed maca experienced fewer psychological symptoms, including anxiety and depression, compared to those who didn’t. However, researchers note that more extensive studies are needed to confirm these benefits and determine the optimal dosage for menopausal symptom relief.

3. May Boost Energy Levels and Reduce Fatigue

Many people who take maca report feeling more energized and less fatigued. While anecdotal evidence is strong, scientific research is beginning to support these claims.

A 2021 study in mice found that maca helped regulate exercise-induced fatigue, while a 2022 study reached similar conclusions. Research on young adult women showed that maca extract might reduce fatigue levels.

Another study of 175 people living at various altitudes demonstrated that taking 3 grams of red or black maca daily for 12 weeks improved mood and energy scores compared to placebo.

Athletes and active individuals sometimes use maca powder as a natural alternative to energy-boosting supplements, though more research is needed to establish optimal dosing and timing for athletic performance.

4. May Improve Mood and Reduce Anxiety

Emerging evidence suggests that maca may have mood-enhancing properties. The plant contains flavonoids, which have been associated with reduced anxiety and improved psychological well-being.

Some studies indicate that maca may be particularly beneficial for women experiencing mood disturbances related to menopause or premenstrual syndrome. However, the exact mechanisms by which maca affects mood are not yet fully understood.

It’s important to note that while maca may support emotional wellness, it should not replace professional mental health treatment for conditions like depression or anxiety disorders. If you’re experiencing persistent mood issues, consult with a healthcare provider.

Other Potential Health Benefits of Maca

While human research is limited, preliminary studies in test tubes and animals suggest maca may offer additional health benefits:

Cognitive Function and Brain Health

Animal studies suggest that maca, particularly black maca, may help preserve cognitive function and support learning and memory. These effects may be related to maca’s antioxidant properties, which could protect brain cells from oxidative stress.

Prostate Health

Red maca has been studied for its potential benefits in supporting prostate health. Research suggests it may help reduce prostate size in cases of benign prostatic hyperplasia (BPH), a common condition in aging men. However, human studies are limited, and more research is needed.

Skin Health and Sun Protection

Some evidence indicates that maca may help protect skin from UV radiation and support wound healing. These benefits may be attributed to maca’s antioxidant compounds, though more research in humans is necessary.

Anti-Inflammatory Properties

Maca contains bioactive compounds with anti-inflammatory properties, which may contribute to various health benefits. Chronic inflammation is linked to numerous health conditions, so reducing inflammation through diet and supplements may support overall wellness.

Bone Health

Some animal studies suggest that maca may support bone density and strength, potentially benefiting people at risk for osteoporosis. However, human research is needed to confirm these effects.

How to Use Maca Root

Maca is available in several forms, making it easy to incorporate into your daily routine:

Forms of Maca

• Maca Powder: The most common form, made from dried and ground maca root
• Maca Capsules: Convenient for precise dosing
• Maca Liquid Extract: Concentrated form that can be added to beverages
• Gelatinized Maca: Processed to remove starch, making it easier to digest
• Raw Maca Root: Less common but available in some specialty markets

What Does Maca Powder Taste Like?

Maca powder has a distinctive nutty, slightly earthy flavor with hints of butterscotch or caramel. Some describe it as malty or similar to malted milk. The taste pairs well with sweet flavors, making it easy to incorporate into various recipes.

How to Incorporate Maca Into Your Diet

Maca powder is versatile and can be added to:

• Smoothies and protein shakes
• Oatmeal or overnight oats
• Energy balls or protein bars
• Baked goods like muffins or pancakes
• Coffee or hot chocolate
• Yogurt or chia pudding

Recommended Dosage

While there’s no standardized dosage for maca, most research studies have used between 1.5 and 3 grams per day. Some studies examining sexual function have used doses up to 3 grams daily.

It’s generally recommended to start with a smaller dose (around 1 gram) and gradually increase to assess your tolerance. Most people take maca daily, though some practitioners suggest cycling on and off (such as taking it for several weeks, then taking a break).

For personalized dosage recommendations, especially if you’re taking maca for specific health concerns, consult with a healthcare professional such as a registered dietitian or physician.

When Should You Take Maca?

Many people take maca in the morning due to its potential energizing effects. However, there’s no definitive research on the optimal time of day. Some individuals find that taking maca too late in the day interferes with sleep, while others experience no such issues.

How Long Does It Take for Maca to Work?

The timeline for experiencing benefits from maca varies depending on the desired effect and individual factors. Most research studies showing positive effects have used maca for at least 6 to 12 weeks, suggesting that consistent use over time may be necessary to see results.

Some people report feeling more energized within days or weeks, while effects on sexual function or fertility may take longer to manifest. Patience and consistency are key when incorporating maca into your wellness routine.

Maca Root Side Effects and Safety Considerations

Maca is generally considered safe for most people when consumed in moderate amounts. The indigenous people of Peru have eaten maca as a staple food for thousands of years without significant adverse effects.

Potential Side Effects

While rare, some people may experience side effects from maca, including:

• Digestive discomfort, including bloating or gas (particularly with raw maca powder)
• Changes in menstrual cycle
• Insomnia or restlessness (if taken late in the day)
• Headaches
• Heart palpitations (in rare cases)

To minimize digestive issues, consider trying gelatinized maca, which has had the starch removed and is generally easier to digest.

Who Should Avoid Maca?

While maca is safe for most people, certain groups should exercise caution:

• Pregnant or breastfeeding women: There’s insufficient research on maca’s safety during pregnancy and lactation, so it’s best to avoid it or consult a healthcare provider first
• People with thyroid conditions: Maca contains goitrogens, which may interfere with thyroid function in susceptible individuals. If you have hypothyroidism or are taking thyroid medication, talk to your doctor before using maca
• People with hormone-sensitive conditions: Because maca may affect hormone levels, those with hormone-sensitive conditions (such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids) should consult a healthcare provider before using maca
• Those with high blood pressure: While research is limited, some people report that maca affects their blood pressure. Monitor your response carefully if you have hypertension

Interactions and Precautions

Maca may interact with certain medications or conditions. If you’re taking any prescription medications, particularly those affecting hormones, consult your healthcare provider before adding maca to your regimen.

Additionally, one case study reported elevated blood lead levels in a woman taking maca supplements, highlighting the importance of choosing high-quality, tested products from reputable manufacturers.

Choosing Quality Maca Supplements

Because dietary supplements aren’t regulated as strictly as medications, quality can vary significantly between brands. To ensure you’re getting a safe, effective product:

• Choose products that have been third-party tested for purity and potency
• Look for certifications from organizations like NSF International, USP, or ConsumerLab
• Select organic maca when possible to minimize pesticide exposure
• Check that the product specifies the type of maca (yellow, red, or black) and its origin
• Avoid products with unnecessary fillers or additives
• Purchase from reputable retailers and manufacturers

Frequently Asked Questions About Maca Root

Does Maca Increase Testosterone?

Despite popular belief, research indicates that maca does not significantly increase testosterone levels. Studies comparing testosterone levels in people taking maca versus placebo have found no statistical difference. However, maca may still support sexual function and libido through other mechanisms not related to testosterone.

Can You Take Maca Every Day?

Yes, maca is generally safe to consume daily as part of your regular diet. Research has found it safe to take as a supplement of up to 3 grams per day for up to four months. Long-term safety beyond this duration hasn’t been extensively studied, though the traditional use of maca as a food suggests it’s likely safe for extended periods.

Is Black Maca Better Than Other Types?

Different types of maca may have different benefits. Black maca has been specifically studied for male fertility and cognitive function, while red maca may be more beneficial for prostate health and female fertility. Yellow maca is the most common and has been studied for general health benefits. The “best” type depends on your individual health goals.

Can Maca Help With Weight Loss?

There’s no strong evidence that maca directly promotes weight loss. However, by potentially increasing energy levels, maca might indirectly support weight management by helping you stay more active. Any weight loss supplement claims about maca should be viewed with skepticism.

Does Maca Affect Hormones?

Maca is often described as an “adaptogen,” meaning it may help the body adapt to stress and balance hormones. However, research suggests maca doesn’t directly alter hormone levels like estrogen or testosterone. Instead, it may work by supporting the hypothalamus and pituitary gland, which regulate other hormone-producing glands in the body.

Can Men and Women Both Take Maca?

Yes, both men and women can benefit from maca supplementation. While different types of maca may be more suited to specific concerns (such as black maca for male fertility or red maca for menopausal symptoms), maca is appropriate for adults of all genders.

Is Maca Safe for Teenagers?

There’s limited research on maca use in adolescents. Given that maca may affect hormones, it’s best for teenagers to avoid maca supplements unless recommended by a healthcare provider. As a food, moderate consumption is likely safe, but supplements should be approached with caution during developmental years.

The Bottom Line on Maca Root

Maca root is an ancient Peruvian superfood with a long history of traditional use and growing scientific interest. While research is still evolving, existing evidence suggests maca may offer benefits for sexual health, libido, fertility, menopausal symptoms, energy levels, and mood.

The most promising evidence supports maca’s potential to:

• Enhance sexual desire and function in both men and women
• Improve sperm concentration in men
• Reduce menopausal symptoms like hot flashes
• Boost energy and reduce fatigue
• Support positive mood

However, it’s important to approach these benefits with realistic expectations. Maca is not a miracle cure, and results vary significantly between individuals. More extensive, high-quality human studies are needed to fully understand maca’s effects and establish standardized dosing recommendations.

If you’re interested in trying maca, consider starting with a small dose of high-quality maca powder and gradually increasing to assess your response. Pay attention to how your body reacts, and don’t hesitate to discontinue use if you experience adverse effects.

Most importantly, consult with a healthcare professional before adding maca to your routine, especially if you have any medical conditions, take medications, or are pregnant or nursing. A qualified practitioner can help determine whether maca is appropriate for your individual health needs and goals.

When used thoughtfully as part of a balanced diet and healthy lifestyle, maca root may be a valuable addition to your wellness toolkit, connecting you to an ancient tradition of natural health support that has served Andean communities for millennia.

Sources:

• National Center for Biotechnology Information – Maca: A Review of Traditional Use and Clinical Evidence
• Mayo Clinic – Maca Supplement Information
• Mount Sinai Health Library – Maca Information
• ScienceDirect – Lepidium meyenii Research
• National Institutes of Health Office of Dietary Supplements
• WebMD – Maca Supplement Guide