We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
The maca plant has exploded in popularity in recent years. It’s actually a plant indigenous to Peru and is commonly available in powder form or as a supplement.
The maca plant, known scientifically as Lepidium meyenii, is sometimes referred to as Peruvian ginseng.
It mainly grows in the Andes of central Peru, in harsh conditions and at very high altitudes — above 13,000 feet (4,000 meters).
The main edible part of the plant is the root. It exists in several colors, ranging from white to black.
Maca root is generally dried and consumed in powder form, but it’s also available in capsules and as a liquid extract.
The taste of maca root powder, which some people dislike, has been described as earthy and nutty. Many people add it to their smoothies, oatmeal, and sweet treats.
Maca is a medicinal plant that mainly grows high up in the mountains of Peru in harsh conditions.
Maca root powder is nutrient dense and is a rich source of several important vitamins and minerals (3).
One ounce (28 grams) of maca root powder contains:
- Calories: 91
- Carbs: 20 grams
- Protein: 4 grams
- Fiber: 2 grams
- Fat: 1 gram
- Vitamin C: 133% of the Recommended Daily Intake (RDI)
- Copper: 85% of the RDI
- Iron: 23% of the RDI
- Potassium: 16% of the RDI
- Vitamin B6: 15% of the RDI
- Manganese: 10% of the RDI
Maca root is a good source of carbs, is low in fat, and contains a fair amount of fiber. It’s also high in some essential vitamins and minerals, such as vitamin C, copper, and iron.
Maca root powder is high in carbs and rich in a number of nutrients, including vitamin C, copper, and iron. It also contains many bioactive plant compounds.
Reduced sexual desire is a common problem among adults.
Consequently, interest in herbs and plants that naturally boost libido is high.
Maca has been heavily marketed as being effective at improving sexual desire, and this claim is backed by research (
A review from 2010 that included four randomized clinical studies with a total of 131 participants found evidence that maca improved sexual desire after at least 6 weeks of ingestion (
Maca increases sex drive in both men and women.
When it comes to male fertility, sperm quality and quantity are very important.
A recent review summarized the findings of five small studies. It showed that maca improved semen quality in both infertile and healthy men (
Another study tested 69 men diagnosed with mild asthenozoospermia and/or mild oligozoospermia. After consuming maca for 12 weeks, researchers detected an improvement in the concentration of semen, but the size, shape, volume, count, and mobility of the sperm were not significantly changed (
Maca can help increase sperm concentratioin and improve sperm quality, potentially enhancing fertility in men.
Menopause is defined as the time in a woman’s life when her menstrual periods stop permanently.
The natural decline in estrogen that occurs during this time can cause a range of unpleasant symptoms.
These include hot flashes, vaginal dryness, mood swings, sleep problems, and irritability.
Some studies in menopausal women found that maca helped alleviate menopausal symptoms, including hot flashes and interrupted sleep (
Maca can improve symptoms of menopause, including hot flashes and disrupted sleep at night.
Several studies have shown that maca can enhance your mood.
Maca contains plant compounds called flavonoids, which have been suggested to be at least partly responsible for these psychological benefits (
Maca may improve your mental well-being and mood by reducing depression and anxiety, especially in menopausal women.
Maca root powder is a popular supplement among bodybuilders and athletes.
It has been claimed to help gain muscle, increase strength, boost energy, and improve exercise performance.
Moreover, one small pilot study in eight male cyclists found that they improved the time it took them to complete a nearly 25-mile (40-km) bike ride after 14 days of supplementing with maca extract (
Currently, there is no scientific evidence to confirm that maca offers any benefits for muscle mass or strength.
Supplementing with maca may improve exercise performance, particularly during endurance events. However, its effects on muscle mass and strength have yet to be studied.
Ultraviolet (UV) rays from the sun may burn and damage unprotected, exposed skin.
Over time, UV radiation can cause wrinkles and increase your risk of skin cancer (
One study found that maca extract applied to the skin of five rats over a 3-week period prevented skin damage from UV exposure (
The protective effect was attributed to the polyphenol antioxidants and glucosinolates found in maca (
Keep in mind that maca extract cannot replace conventional sunscreen. Also, it only protects the skin when applied to the skin, not when eaten.
When applied to the skin, maca extract may help protect it from the sun’s UV rays.
Maca may improve brain function (
In this regard, black maca appears to be more effective than other varieties (
Some evidence indicates that maca, in particular the black variety, can improve learning and memory.
The prostate is a gland only found in men.
Enlargement of the prostate gland, also known as benign prostatic hyperplasia (BPH), is common in aging men (
A larger prostate can cause various problems with passing urine, as it surrounds the tube through which urine is removed from the body.
An enlarged prostate is common among older men and can cause issues with urination. Animal studies suggest that red maca can reduce prostate size.
Maca is easy to incorporate into your diet.
It can be taken as a supplement or added to smoothies, oatmeal, baked goods, energy bars, and more.
The optimal dose for medicinal use has not been established. However, the dosage of maca root powder used in studies generally ranges from 1.5–5 grams per day.
You can find maca in some supermarkets, at health food stores, and from various online retailers. There is also a very good selection available on Amazon with thousands of interesting reviews.
Higher quality maca with personalized dosages can also be found with the assistance of a licensed healthcare professional.
It is available in powder form, 500-mg capsules, or as a liquid extract.
While yellow maca is the most readily available type, darker types like red and black may possess different biological properties (
Maca root powder is easy to incorporate into your diet and is widely available.
However, Peruvian natives believe that consuming fresh maca root may have adverse health effects and recommend boiling it first.
Additionally, if you have thyroid problems, you may want to be careful with maca.
That’s because it contains goitrogens, substances that may interfere with the normal function of the thyroid gland. These compounds are more likely to affect you if you already have impaired thyroid function.
Lastly, if you’re pregnant or breastfeeding, you should consult with your healthcare team before taking maca.
Maca is considered safe for most people. However, if you have thyroid issues or are pregnant or breastfeeding, you need to be careful and talk with your healthcare team if you’re considering maca supplementation.
Supplementing with maca may provide several health benefits, such as increased libido and better mood.
However, most of the studies are small, and many of them were done in animals.
Although maca shows a lot of promise, it needs to be studied more extensively.
If you’re considering maca supplementation, talk with a healthcare professional.