I learned about maca when I worked at a nutritional supplement store in university. Since I had an employee discount, I bought a bottle and took it regularly, weeks before and during mid-terms and finals. I remember it mellowed me out and helped reduce some of my anxiety. 

I forgot about that experience until last year, when our family moved. The actual move only took a couple of days, but preparing for it took months. From donating baby clothes, throwing away broken toys, recycling old magazines and selling furniture online, I was so stressed, I missed my period. And I knew I wasn’t pregnant because my husband and I weren’t getting any action with all the chaos in the house. 

Maca has been gaining popularity again recently due to its multiple alleged benefits. So I decided to try it once again to help with the stress and help get my body back to normal. I sprinkled a small teaspoon into my afternoon smoothies every day. The next month, my period came, and I felt my stress levels come down, and I started feeling better overall. More scientific research is needed to certify its benefits, but maca may help boost your mood and energy too.

What is Maca?

Maca comes from the root of the maca plant (Lepidium meyenii) and is indigenous to the Andes Mountains.

Tami Best, MS, RDN, CDN, IFNCP, a Functional and Integrative Registered Dietitian who specializes in gastrointestinal health, nutrition for mental well-being, and fueling for optimal athletic/sports performance, explains that maca is a type of cruciferous vegetable from the Brassicaceae family; therefore, it is rich in amino acids, iron, and iodine.

Best adds that maca is most often supplemented by eating the root in powdered form that has been boiled and/or dehydrated. She recommends choosing a water or ethyl-acetate-based solution if using an extract form of maca.

Potential Health Benefits of Maca

Rachel Gargano, MS, RD, CSSD, an author and CBS — Live it Up’s Chief Registered Dietitian, explains that many more human studies are needed to truly understand the health benefits of maca; however, what we know so far is promising.

Gargana adds that there are more than 13 variants of maca. Yellow is the most well-known and preferred. All maca ecotypes have similar potential benefits, but some may be more advantageous than others. 

Sexual Function and Libido

Black maca has been shown to support brain function and sperm production better than yellow or red. Red maca may be more effective at supporting healthy prostate function than black or yellow maca.

In animal studies, maca appears to work on the libido once it builds up in the system. Human studies on libido and sexual function are mixed. For instance, results have been inconclusive for maca improving male sexual dysfunction. However, treatment with maca has been shown in men to improve sexual desire over time.

Best shares that maca has been shown to reduce sexual dysfunction in post-menopausal women. However, the benefits do not appear to come from direct impact on hormones. Instead, the effect may be due to specific compounds unique to this plant that support sexual function and possibly enhance sexual desire.

Mood

Gargano shares that there is mixed evidence on maca’s potential to support mood. Maca may help postpartum women better handle stress and anxiety. Black and red maca show the most promise in boosting mood, but all forms are likely to have a positive effect. all have the potential to impact depression; however, black maca may be slightly more effective.

Best explains that maca has been used as an effective treatment for reducing symptoms that come with menopause, such as insomnia and hot flashes, thereby reducing associated symptoms of stress Maca can have a positive impact on mood and quality of life parameters, including energy, health status, and reduced chronic mountain sickness (CMS) score.

Energy

Energy is a hot topic right now. Almost everyone is looking for ways to help them through their busy days. Gargano shared that taking maca daily may help relieve fatigue.

“Maca contains several bioactive compounds, including macaridine, macamides, and glucosinolate, which are what scientists believe may be responsible for the plant’s many potential benefits,” explains Gargano.

How To Take Maca

Gargano says that maca is fairly safe. Generally, people tolerate it well and do not experience any serious adverse effects. There is a limited number of human studies that looked at the toxicity of maca; however, most studies show that two to three grams of maca powder daily is the most effective. One study showed that those who took three grams of maca powder daily for 12 weeks experienced temporary symptoms including headache, gastrointestinal issues and feelings of irritability. 

Gargano explains that maca powder can be an excellent addition to smoothies, which provide a great vehicle to get in the effective dose needed. She says you can use it in baked goods as well; however, it may be more difficult to get the dose you’re looking for. Keep in mind, it has a strong flavor, so you probably only want to add a small scoop at a time. Her clients tell her that maca powder mixes well into oatmeal with mashed banana and nut butter.

“I have had clients add maca into their diet when looking to diversify and expand their plant intake and to help support their overall wellness and energy,” shares Gargano.  

Best has clients who have dabbled with using maca as a supplement. She shares that the most common type of individuals to try it are post-menopausal women looking for natural ways to manage the symptoms that come from changing hormones.

Should You Take Maca Powder to Boost Your Health?

“While maca is not that rich in vitamins and minerals, including it in your daily routine is an excellent way to get more antioxidants and bioactive compounds you normally would not,” advises Gargano.

For instance, I cook most of our family’s meals at home, and we have a well-balanced diet full of vegetables, fruits, lean proteins and whole grains. I lift weights a couple of times a week and do yoga and pilates to help manage stress and keep my hormones in balance. We are very strict about bedtime routines, and I try to get at least 8 hours of sleep every night. I do plan to explore taking maca more consistently when I get closer to menopause. 

However, your situation may be different. Overall, there is evidence that maca can help with energy, sexual desire, and hormone balance in women; therefore, if you’re looking to try alternative ways to manage these areas of your health, maca powder might be helpful.

There is very limited evidence on how maca interacts with medications and substances; therefore, always consult your physician and/or nutrition expert before making major changes to your diet.