Maca powder is a popular dietary supplement with several possible benefits, including supporting mood, energy, and sexual function. It’s generally safe to consume, though more scientific research is needed to certify its benefits.

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; 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 when using an extract form of maca.

What Are Its Health Benefits?

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. 

1. It May Improve Sexual Function and Libido

In animal studies, maca appears to enhance libido once it builds up in the system. Human studies on the 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 to improve sexual desire in men over time.

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

Best shares that maca has also 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.

2. It May Reduce Stress, Depression, and Anxiety

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 a reduced chronic mountain sickness (CMS) score.

3. It May Boost Energy

Energy is a hot topic right now. Almost everyone is looking for ways to help them get 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.

Gargano explains that maca powder can be an excellent addition to smoothies, which provide a great vehicle for getting in the effective dose. She says you can also use it in baked goods; 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.

My Experiences Using Maca for Stress Relief

I first 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 the supplement regularly, weeks before and during midterms and finals. I remember it mellowed me out and helped reduce some of my anxiety. 

I forgot about that experience until two years ago, 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.

I no longer take maca powder regularly. I already take vitamin D, a multivitamin, and fish oils daily. The additional cost of supplementing my diet with maca powder doesn’t fit with my current lifestyle. Also, I prefer to manage my energy levels and boost my mood with healthy habits and behaviors, such as a balanced diet, regular exercise, and at least 8 hours of sleep every night.

However, I do plan to explore taking maca more consistently when I get closer to menopause. 

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.

There is evidence that maca can help with energy, sexual desire, and hormone balance in women. 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. Always consult your physician and/or nutrition expert before making major changes to your diet.