Benefits of Maca Root (and Potential Side Effects)

What is Maca Root?

Maca Root is a plant that grows high in the Andes Mountains of Peru. It has been used as food and medicine by people for hundreds of years now. Many people claim that it helps with energy and fertility and naturally boosts health.

Maca belongs to the same plant family as broccoli and cabbage. It is a cruciferous vegetable, but instead of eating the leaves, people use the Root. The Root is dried and turned into Maca powder or Maca extract, which can be added to food and drinks or taken as a Maca supplement.

Because of its rich nutrients, many believe Maca Root benefits the body in different ways. Let’s take a closer look at how this plant may help you.

Health Benefits of Maca Root for Men & Women

Maca Root is popular for its possible health benefits. While more research is needed to validate its claims, here are some of the ways Maca Root may benefit the body.

Boosting Energy and Stamina

Many people take Maca powder to feel more energized. Athletes and bodybuilders often use it as a natural way to improve their endurance and performance. A study in Frontiers in Pharmacology suggests that Maca extract may help the body handle physical stress better by reducing fatigue and leading to more stamina. If you often feel tired, adding a Maca supplement to your routine may help.

Improving Sexual Health and Libido

One of the most talked-about benefits of Maca Root is its effect on sexual health. Many people say it increases their desire for intimacy. A study found that Maca Root may alleviate SSRI‐induced sexual dysfunction, including having a beneficial effect on libido.

Hormonal Balance and Menstrual Health

Maca is often used to support hormone balance, especially in women. Maca Root benefits for females include relief from PMS symptoms and support during menopause. One study found that Maca Root may help reduce menopausal discomforts like hot flashes and mood swings.

Mood and Cognitive Function

Maca contains compounds that may help with mood and brain function. Some people say it helps them feel calmer and more focused. Research indicated that Maca could be used as a medical food for patients with depression. 

Antioxidant Properties and Wellness

According to a study, Maca Root has natural antioxidants that may help protect the body from damage, reduce oxidative stress, and improve energy metabolism. This means that taking a Maca Root supplement regularly may support heart health and improve well-being.

Are There Any Side Effects of Maca?

Maca Root is considered safe for most people, but some may experience side effects. These can include headaches, stomach discomfort, trouble sleeping, or feeling jittery. Some women may also experience changes in their menstrual cycle after taking Maca Root powder.

If you have a health condition or take medication, talk to your doctor before using a Maca supplement. You should be especially careful if you:

• Take medication that affects hormones
• Have a hormone-sensitive condition like breast, ovarian, or prostate issues
• Have thyroid problems, as Maca contains compounds that may affect thyroid function
• Are you pregnant or breastfeeding?

How Do I Use Maca Root?

Maca Root can be eaten as food or taken as a supplement. In Peru, people cook the Root or make it into tea. In other places, it is more common to find Maca powder, capsules, or liquid extracts.

You can mix it into smoothies, oatmeal, or yogurt. However, avoid heating it too much, as this may reduce its potency. When buying a Maca Root supplement, choose a trusted brand. Also look out for organic options tested by third parties to ensure quality.

How Much Maca Root Should I Take?

While there is no set daily dose, the U.S. Pharmacopeial Convention says that “as a dietary supplement, the recommended dose range is 1.5–3 grams per day. It is best to start with a small amount and increase the dosage gradually if needed.

If you buy a Maca supplement for the first time, ensure you follow the instructions on the label. Do not take more than the recommended amount. If you have health concerns, ask a doctor before using Maca.

Forms and Usage

Maca Root comes in different forms, and each has its benefits:

• Powder: The most common form. It can be added to smoothies, yogurt, or drinks.
• Capsules/Tablets: A simple way to take a Maca supplement without tasting it.
• Liquid Extract: A concentrated form that can be added to water or juice.
• Gelatinized Maca: A processed version that removes starch, which makes it easier to digest.

Different types of Maca may also have different effects:

• Yellow Maca – The mildest type and best for beginners.
• Red Maca – Some believe it helps with hormone balance and bone health.
• Black Maca – The rarest type, often linked to Maca benefits for men, such as energy and fertility support.

Choosing the right form depends on your preferences and needs. If you're new to Maca Root, start with a small amount and see how your body responds.

Who Should Consider Taking Maca Root?

Maca Root is a natural supplement that may support different aspects of health. While it may not be for everyone, some people may find it especially useful. Here’s who should consider taking Maca Root powder or supplements:

1. People Looking for a Natural Energy Boost

If you often feel tired or drained, a Maca supplement may help. Many people use it as a natural way to improve energy and stamina without caffeine or artificial stimulants.

2. Individuals Interested in Sexual Wellness

Those looking for ways to improve their libido or sexual health may find Maca Root benefits helpful. One of the uses of Maca Root for men is to support erectile function, while some women use Maca Root for improved intimacy.

3. Those Seeking Hormonal Balance

People going through hormonal changes, like menopause or irregular menstrual cycles, may benefit from Maca Root benefits for females. Some believe Maca powder benefits include supporting a more balanced hormone system.

4. Athletes and Active Individuals

Athletes, bodybuilders, or those with physically demanding routines may consider Maca Root powder for endurance and muscle support. 

5. People Looking for Mood and Brain Support

Those dealing with occasional stress, mood swings, or trouble focusing may find Maca extract helpful. Maca supplement is often used to support brain function and emotional balance.