Despite being revered for its medicinal properties for thousands of years, maca root is one of the newest remedies to take center stage in the natural health community, and its newfound superfood status is well-deserved. Researchers are finding new health benefits associated with this root vegetable.
It’s also considered an “adaptogen,” a name given to certain herbs, plants and natural substances that help the body naturally adapt to stressors like a busy schedule, demanding job or illness.
Let’s examine what maca is, its potential benefits and whether or not it’s safe to add to your diet.
What is maca root?
Known by its scientific name, Lepidium meyenii, the maca plant is a type of cruciferous vegetable native to the Andes of Peru. Maca has a similar appearance and size as radishes or turnips with green tops and roots that range in color from yellow to purple and black.
The pleasant-tasting root, or hypocotyls, is usually available in powder form after being harvested and grounded down. It has a long history of being a superfood that has been consumed for its health benefits in regions of the Andes Mountains.
Historically, this root vegetable was used by ancient Peruvians as a form of currency for trade and was also treasured for its medicinal properties. It was used to treat an array of ailments. It is even said that Incan warriors filled up on maca root before heading into battle to boost their stamina and strength.
Today, maca is consumed primarily in powder or capsule form. Traditionally, however, the fresh root was cooked and then consumed, as Peruvians believed that eating raw maca could cause digestive and thyroid issues.
At present, more research needs to be conducted regarding its potential benefits.
Nutrition facts
Maca root powder is an excellent source of protein, fiber and several vitamins and minerals, including vitamin C, copper and iron. It also contains over 20 amino acids — including all eight essential amino acids — and plenty of health-promoting phytonutrients. It also contains many beneficial plant compounds, including glucosinolates and polyphenols, and is a popular choice for the vegan diet.
A serving size is small typically. One teaspoon (5 grams) of maca powder contains approximately:
- Calories: 20
- Total Carbohydrate: 4 g
- Fiber: 1 g
- Sugar: 2 g
- Total Fat: 0 g
- Saturated Fat: 0 g
- Polyunsaturated Fat: 0 g
- Monounsaturated Fat: 0 g
- Trans Fat: 0 g
- Protein: 1 g
- Cholesterol: 0 mg
- Sodium: 0 mg (0% DV*)
- Potassium: 80 mg (2% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
Benefits
1. Rich in antioxidants
Maca root acts as a natural antioxidant, boosting levels of antioxidants like glutathione and superoxide dismutase in the body. Antioxidants help neutralize harmful free radicals, fighting off chronic disease and preventing damage to cells.
One test-tube study in 2014 demonstrated that polysaccharides extracted from maca had high antioxidant activity and were effective in fighting free radical damage.
Another test-tube study showed that the antioxidant content of maca leaf extract could even protect against neurological damage. Improving your antioxidant status may be beneficial for preventing conditions like heart disease and diabetes by preventing oxidative stress and cell damage.
Despite these promising results, more studies are needed to understand how the antioxidants in maca root may affect humans.
2. May enhance energy and mood
Those who regularly use maca powder report that it makes them feel more awake, energized and driven, often relatively quickly after beginning to use it. Plus, maca can help increase energy without giving you the “jitters” or a sense of shakiness like high level of caffeine can.
Clinical trials have shown that maca may positively impact energy levels and stamina. Two recent studies on mice noted that maca helped alleviate exercise-related fatigue.
A 2022 Japanese study found that maca helped improve daily fatigue in 60 adult women who took part in the study. They consumed maca extract containing benzyl glucosinolate (9.6 mg/day) for four weeks.
Maintaining positive energy levels can also help improve mood, and some early studies have even found that maca may reduce symptoms of depression.
Two animal studies in 2011 found that black maca was able to improve memory impairment in mice, likely due to its high antioxidant content.
3. May improve female sexual function
Multiple studies have confirmed that maca benefits female sexual health through several different mechanisms.
Maca root may be able to improve sexual dysfunction and boost sex drive in women. One study examined the effects of maca root on post-menopausal women with sexual dysfunction caused by the use of antidepressants. Subjects took 3,000 mg of maca root daily for 12 weeks. Compared to a placebo, maca root was able to significantly improve sexual function.
A 2008 study had similar findings, reporting that maca was well-tolerated and able to improve libido and sexual function.
Another study in 2008 found that maca root benefits both psychological symptoms and sexual function in post-menopausal women. They took 3.5 g per day of powered maca for six weeks. In fact, maca was able to reduce menopause-associated depression and anxiety after six weeks of treatment.
4. Maca may relieve menopause symptoms
Estrogen is the primary female sex hormone responsible for regulating the reproductive system. An imbalance in this vital hormone can cause a slew of symptoms ranging from bloating to irregular menstrual periods and mood swings. Estrogen levels that are too high or low can also make it difficult for a woman to ovulate and become pregnant.
By helping control the amount of estrogen in the body, maca root can help balance hormone levels. One study published in the International Journal of Biomedical Science gave 34 early post-menopausal women a tablet containing either maca or a placebo twice daily for four months. It also helped relieve symptoms of menopause, such as night sweats and hot flashes, and even increased bone density.
Therefore, maca is now one of the most recommended menopause supplements. Balancing hormone levels is crucial to many aspects of reproductive health and can help reduce symptoms like infertility, weight gain and bloating.
5. May help boost male fertility
So what about maca root for men? While studies don’t support the claim that maca boosts testosterone levels, they do show that maca powder may benefit male sexual health and fertility.
One study found that supplementing with maca for eight weeks increased sexual desire in men. Meanwhile, another study in 2001 noted that maca helped improve sperm quality and motility, two important factors when it comes to male infertility.
How to Use & Dosage
Maca is widely available at health stores, pharmacies and even online retailers. It can also be found in capsule, liquid, powder or extract form. All forms are thought to be equally beneficial, but it is best to buy maca from a quality harvester that ensures its 100 percent pure maca root powder. Ideally, including for maca extract, you should also look for a variety that is raw and organic.
Additionally, maca is categorized based on the color of its roots and is most commonly yellow, black or red. All colors of maca have similar benefits. Red maca powder is the most common supplement form. Gelatinized maca powder is sometimes referred to as maca flour.
Maca tends to have an earthy, slightly nutty taste with a hint of butterscotch that works especially well when added to oatmeal or cereal. The flavor can also vary based on the type of maca, with black maca being a bit more bitter and cream-colored roots having an even sweeter taste. Maca powder can be easily added to smoothies and drinks or mixed into recipes.
Keep in mind that most people prefer not to microwave or heat their maca powder at high temperatures, as the heating process may diminish some of the nutrients.
There is no official recommended maca powder dosage, but the amount used in studies thus far typically range from 1.5 to 3 grams per day. If you seek to get a personalized dosage recommendation, consult with your healthcare professional.
Frequently asked questions
Is maca safe for most people?
Maca is considered safe for most people and can be consumed with minimal risk of maca side effects. That being said, there are some people who may want to moderate their intake.
How long does it take for maca to work?
To see a positive effect and specific benefits from using maca, there is no official length of time recommended to use as a supplement. Most studies, however, typically see a positive effect of using maca after about 12 weeks.
Who should avoid taking maca?
If you have any thyroid problems, you should keep maca intake in moderation and avoid consuming it raw. This is because it contains goitrogens, which are substances that can impair thyroid function, especially in those with thyroid issues. Check with your healthcare professional before taking maca if you have hypothyroidism or a history of thyroid problems.
Because of maca’s effects on hormone levels, physicians believe that maca should not be consumed by people who rely on hormone-altering medications for the treatment of illnesses like breast cancer or prostate cancer, for example, or for other serious conditions. People who have high blood pressure are also advised to not consume maca to avoid adverse maca root side effects.
Finally, there is limited research on the safety of maca for women who are pregnant or breastfeeding. Until it is confirmed to be safe, it’s best for these women to avoid maca.
Final Thoughts
- Maca is a root vegetable that is high in antioxidants and nutrients.
- Benefits may include enhancing sexual health and libido; improving energy and mood; and balancing hormone levels.
- It can be easily added to smoothies or meals.
