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4 Benefits of Maca Root (and Potential Side Effects)

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Maca is a plant that originated in the Peruvian Andes mountains. It is a natural remedy that can be used to treat certain health issues, including infertility and low sex drive.

Maca is a plant that some populations in Peru have used for thousands of years as food and medication ( 1 ).

In the last few decades, maca has grown in popularity. This article explains what maca root is, highlights 4 potential benefits, and answers whether it’s safe to add to your diet.

The maca plant, known scientifically as Lepidium meyenii, is sometimes referred to as Peruvian ginseng.

Maca is a cruciferous vegetable related to broccoli, cauliflower, cabbage, and kale.

Maca is native to the high plateaus of the Peruvian Andes mountain range.

In fact, Andean people have cultivated maca for more than 2,000 years. It’s one of the few edible plants that can survive the harsh weather conditions above 4,000 meters (13,123 feet) in the Peruvian Andes ( 2 ).

Traditionally, the Andean people used maca as a food, consuming it in a fermented drink or porridge. Additionally, the Andean people used maca as a natural medicine to treat various health conditions, such as respiratory conditions and rheumatic disease ( 1 ).

The demand for maca products has grown in recent years, likely because of claims that the plant can promote libido and fertility.

Because of the rise in worldwide demand for maca, people have begun to mass-produce this plant in other parts of the world, including the mountainous Yunnan province in China ( 1 ).

Maca root, the part of the plant most commonly used, contains fiber, amino acids, vitamins, and minerals.

It also contains other bioactive compounds, including macamides, macaridine, alkaloids, and glucosinolates, which are thought to be responsible for maca’s medicinal benefits ( 2 ).

Even though people claim maca supports health in many ways, research is currently limited and study findings on its effects have been mixed. More research is needed on maca’s effectiveness.

Here are some potential benefits of maca.

Summary

People in Peru have used maca for thousands of years as food and a natural medicine. It has become popular worldwide in the past few decades, particularly for its uses for fertility and libido.

Some evidence suggests that taking concentrated maca supplements may benefit those with low libido, or low sexual desire.

A 2015 study in 45 women who were experiencing antidepressant-induced sexual dysfunction found that taking 3,000 mg of maca root per day for 12 weeks significantly improved sexual function and libido compared with a placebo ( 3 ).

A 2010 review that included four high quality studies with a total of 131 participants found evidence that taking maca improved sexual desire after at least 6 weeks ( 4 ).

However, the researchers noted that the studies included in the review were small and that evidence was too limited to draw firm conclusions.

Even though this research is promising, it’s currently unclear whether maca has any real benefit for treating low libido or sexual dysfunction.

Summary

Limited evidence suggests that maca may help improve sexual desire in some people. However, research is limited at this time.

Taking maca supplements may help improve certain aspects of fertility in people with sperm.

For example, studies have shown that taking maca may help improve sperm concentration, or the number of sperm per milliliter of semen. Sperm concentration is closely linked to male fertility ( 5 , 6 , 7 ).

A 2020 study assessed the effects of maca in 69 men diagnosed with mild low sperm count or reduced sperm motility. Sperm motility is the ability of sperm to swim properly.

Taking 2 grams of maca per day for 12 weeks significantly improved semen concentration compared with a placebo treatment. However, there was no significant difference in sperm motility between the treatment and placebo groups ( 6 ).

While these results are promising, research is limited at this time. Well-designed studies are needed to investigate the effects of maca supplements on semen quality and other aspects of male fertility.

Summary

Maca may help improve certain aspects of sperm quality. However, more research is needed to fully understand how maca affects male fertility.

Menopause happens naturally in people who menstruate. It’s the time of life when menstrual periods stop permanently ( 8 ).

The natural decline in estrogen that occurs during this time can cause a range of symptoms, some of which people may find unpleasant. These include hot flashes, vaginal dryness, mood swings, sleep problems, and irritability.

Some studies suggest that maca may benefit people who are going through menopause by helping alleviate some symptoms, including hot flashes and interrupted sleep ( 9 , 10 ).

A 2011 review that included four high quality studies found some evidence that maca treatment has favorable effects on menopause symptoms.

However, the researchers noted that there’s not enough evidence to determine the safety or effectiveness of maca for treating menopause symptoms ( 11 ).

Summary

According to limited findings, maca may help reduce some menopausal symptoms. However, there’s not enough evidence to determine whether maca is safe or effective for treating menopause symptoms in everyone.

Limited evidence suggests that maca may help improve energy levels and enhance mood in some populations.

A 2016 study in 175 people living at either low or high altitudes demonstrated that taking 3 grams of red or black maca per day for 12 weeks improved mood and energy scores compared with a placebo ( 12 ).

What’s more, a 2015 study in 29 postmenopausal Chinese women found that treatment with 3.3 grams of maca per day for 6 weeks reduced symptoms of depression compared with a placebo treatment ( 13 ).

Additionally, older research findings suggest that maca may be helpful for reducing symptoms of anxiety and depression in postmenopausal women ( 14 ).

Although maca may have a beneficial effect on mood and energy levels, there’s currently not enough evidence to draw firm conclusions.

Summary

Some evidence suggests that maca may help improve energy and positively affect mood. However, research is limited at this time.

Human research investigating the potential health benefits of maca is limited.

However, initial findings from animal studies suggest maca may affect health in the following ways:

May help preserve cognitive function. Rodent studies have demonstrated that maca helps improve cognitive function and motor coordination and may help slow age-related cognitive decline ( 15 ).
May benefit benign prostatic hyperplasia (BPH). Findings from animal studies suggest that maca may help reduce inflammatory proteins and inhibit BPH or enlargement of the prostate ( 16 ).
May benefit skin health. Maca has been shown to speed up wound healing, and an older study found that it protected against UV damage when applied to the skin of animals ( 17 , 18 ).

Keep in mind that there’s currently no evidence that these potential benefits apply to humans, so research in humans would be needed to investigate them.

Summary

Limited evidence from animal research suggests that maca may have benefits for BPH, brain health, and skin health.

Studies show that maca is generally safe and that its use is not associated with adverse side effects.

A 2016 study in 175 people found that taking 3 grams of red or black maca per day for 12 weeks was well tolerated and not associated with serious adverse effects ( 12 ).

Traditional methods people have used to consume maca, such as boiling and then eating or drinking it, have not been linked to adverse effects, either ( 19 ).

Currently, it’s not known whether maca is safe to consume during pregnancy or breastfeeding, so those who are pregnant or breastfeeding should speak with their healthcare team before taking maca.

Summary

Maca is considered safe for most people. However, if you have a health condition or are pregnant or breastfeeding, speak with a trusted healthcare professional before taking maca. It may not be appropriate or safe for everyone.

Maca is available in many forms, including capsules and powders.

You can add maca powder to smoothies, oatmeal, baked goods, energy bars, and more. It has a nutty, butterscotch-like taste, so it pairs well with many sweeter flavors.

The optimal dose for medicinal use has not been established. However, the dosage of maca root powder used in studies generally ranges from 1.5–3 grams per day.

You can find maca in some supermarkets, at health food stores, and through various online retailers. There is also a very good selection available on Amazon with thousands of reviews.

If you want to make sure you choose higher quality maca or get a personalized dosage recommendation, speak with a qualified healthcare professional such as a registered dietitian or physician.

Summary

Maca root powder is widely available and easy to incorporate into your diet.

Although research on the potential health effects of maca is limited, some evidence suggests that taking maca supplements may help improve certain aspects of sexual health and fertility and may help reduce menopause symptoms and improve mood in certain people.

However, scientists need to study maca more extensively before it can be recommended for treating any health condition or symptom.

If you’re interested in taking maca, consult a healthcare professional first. They can help you determine whether maca is the right choice for your health needs.

Just one thing

Try this today: Add maca powder to energy balls for a delicious and filling snack option. You can find many recipes for energy balls online to suit your tastes. In them, you can combine maca with nutritious ingredients such as hemp, cacao, and flaxseed.

What Is Maca Root?

Allison Herries, RDN, is a registered dietitian focused on preventing and managing chronic diseases through healthy lifestyle changes.

Table of Contents
Table of Contents

Maca (Lepidium meyenii) is the root of a vegetable native to the Andes region of Peru. Maca root is also known as “Peruvian ginseng,” even though it doesn’t belong to the same botanical family as ginseng. Maca is consumed as a food and is sometimes used to boost energy and libido (sexual drive).

Typically added to smoothies, juice, and shakes, the ground root powder can also be used as an ingredient in coffee, chocolate, or oils. In Peru, whole maca root is often added to soup and oatmeal, roasted and consumed as a vegetable, or made into a fermented beverage called “chicha de maca.”

This article discusses the potential uses of maca root. It also covers the risk factors and side effects of taking this supplement.

Dietary supplements are not regulated like drugs in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed. Choose a supplement tested by a trusted third party, such as USP, ConsumerLabs, or NSF, when possible.

However, even if supplements are third-party tested, that doesn’t mean they are safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and check in about potential interactions with other supplements or medications.

Supplement Facts

Active Ingredient(s): Glucosinates
Alternate Name(s): Ayak Chichira, Ayuk Willku, Ginseng Andin, Ginseng Péruvien, Lepidium meyenii, Lepidium peruvianum, Maca Maca, Maca Péruvien, Maino, Maka, Peruvian Ginseng, Peruvian Maca
Legal Status: Not regulated by the FDA.
Suggested Dose: No suggested recommended dose.
Safety Considerations: Not recommended during pregnancy, lactation, or for children. If taking a hormone replacement, please talk with your healthcare provider.

Purported Uses of Maca Root

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent a disease.

Research on the potential health benefits is limited. While maca root has been studied in lab and animal studies for certain health conditions, there is NOT enough evidence to 100% support its use for any of these conditions due to a lack of human clinical research and small sample sizes. More research is needed.

Here is a look at findings from available human research.

Sexual Function and Libido

Maca root supplementation has been reported to improve sexual function and libido. However, evidence is weak on the matter and reports are mostly subjective.

In a randomized, double-blind clinical trial, 50 males who were affected by mild erectile dysfunction (ED) were assigned to either the treatment group (with maca) or the placebo (an inactive pill) group. Those in the treatment group took 2.4 grams (g) of maca for 12 weeks.

After 12 weeks, both groups had reduced ED. However, the treatment group given the maca showed a higher increase in erectile function than the placebo group. Still, the effects were minor overall.

In another report, researchers analyzed four previous clinical trials. Some of the studies found that maca had positive effects on improving sexual function in men and women. However, the number of trials, the number of participants, and the quality of the studies were too limited to draw firm conclusions.

Overall, evidence of maca root’s ability to boost sexual function and libido is sparse. There is also not enough data to determine the appropriate dosage needed.

Antidepressant-Induced Sexual Dysfunction in Women

Maca root has also been studied for its use in alleviating antidepressant-induced sexual dysfunction in women.

Maca may alleviate antidepressant-induced sexual dysfunction in women, according to a study published in Evidence-Based Complementary and Alternative Medicine. Certain antidepressants cause side effects like low libido, vaginal dryness, and difficulty reaching orgasm.

A double-blinded, placebo-controlled study included 45 women taking antidepressant medications known as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs). These individuals took either maca root (3 grams per day) or a placebo.

At the end of the 12-week study, those taking maca had lower rates of sexual dysfunction. Researchers encouraged more extensive studies and less subjective forms (e.g., fewer self-reported results).

It is important to remember that these findings were subjective and based on individual experiences. Talk to your healthcare provider about potential ways to mitigate these antidepressant-related side effects.

Sperm Concentration and Motility in Men

A small double-blind, randomized, placebo-controlled study published in Evidence-Based Complementary and Alternative Medicine evaluated the effects of maca on semen quality and hormone levels in 20 men. The men were given maca (1.75 grams per day) or a placebo.

After the 12-week study period, sperm concentration and motility (how well sperm move) seemed to improve slightly, although there were no changes in hormone levels.

Another double-blind, randomized, placebo-controlled trial included 69 people with mildly low sperm count and poor sperm motility. The participants were divided into two groups: One took 2 grams per day of maca, and the other took a placebo.

What Are the Side Effects of Maca Root?

Consuming a supplement like maca root may have potential side effects. These side effects may be mild or severe. Little is known about the safety and risks of short-term or long-term use of maca.

Side effects of maca root are generally uncommon and mild and may include gastrointestinal symptoms or headaches.

There have been subjective (based on personal feelings) reports of altered menstrual cycles, moodiness, cramps, gastritis, and insomnia.

Maca’s effect on hormone levels is poorly understood. For instance, some studies have found no effect on sex hormones, while animal studies have reported higher levels of luteinizing hormone, progesterone, and testosterone.

Because maca extracts may act like estrogen, do not take maca without consulting your healthcare provider if you have a health condition that may be worsened by this. This may include:

Breast, uterine, or ovarian cancer
Endometriosis
Uterine fibroids

Precautions

As with many other supplements, maca hasn’t been tested for safety in children or people who are pregnant or lactating. Due to this lack of information, it should not be used in these groups.

Talk to your healthcare provider before taking maca root if you are on any hormone treatments.

Verywell / Anastasia Tretiak

Dosage: How Much Maca Root Should I Take?

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your needs.

There is insufficient evidence to determine a standard or appropriate dose of maca root.

Studies investigating maca root have used varying amounts. However, research participants are generally under medical supervision. More research is needed on an appropriate dosage for specific health needs and populations.

Adults often use maca root in doses of 1.5 to 3.5 grams daily by mouth for six to 16 weeks. This may differ depending on the preparation used (e.g., capsules, liquid, powder). Talk to your healthcare provider about the most appropriate dosage for you.

What Happens If I Take Too Much Maca Root?

As a rule of thumb, never take more maca root than the manufacturer’s recommended dosage. This is true for any of its forms.

Stop taking maca root and call your healthcare provider immediately if you start to have side effects.

Interactions

It is essential to carefully read a supplement’s ingredient list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

Maca may interfere with testosterone immunoassays (a way of measuring testosterone), so that you do not get the right results. Note that this was in one case report.

Please talk with your healthcare provider before taking maca root, especially if you have scheduled tests or are taking hormone replacement therapy.

How to Store Maca Root

Store maca root according to manufacturer’s directions. Discard as indicated on the package.

Frequently Asked Questions

I am taking hormone treatment medication. Can I take maca root?

If you are taking hormone treatments, you should talk with your healthcare provider before taking maca root.

What does maca root taste like?
Maca root has a nutty and earthy flavor and smells like butterscotch.
Is it OK to take maca root when I am pregnant?

No, taking maca root when pregnant is not recommended, as there is not enough research on its safety at this time. Talk to your healthcare provider if you are considering supplementation.

Sources of Maca Root & What to Look For

Maca is sold in several different forms, including as a powder, in capsules, as gelatin, and as a tincture. It can be found in health food stores. It is also sometimes added to foods. Its nutty, earthy flavor pairs well with cinnamon.

Food Sources of Maca Root

Maca is typically consumed as a food. Before consuming it, Peruvians naturally dry maca and boil it in water so that it becomes a soft product. It is then often consumed as a juice or prepared as a vegetable dish.

The ground root powder can also be used as an ingredient in coffee, chocolate, or oils or added to smoothies, juices, or shakes.

Maca Root Supplements

As a supplement, maca root is available in different preparations, such as tablets, capsules, liquid, and powder.

There are no guidelines for the appropriate use of maca in any form. In addition, the FDA does not strictly regulate all dietary supplements on the market. Therefore, it is important to be cautious when purchasing products. Choose a product tested by a trusted third party, such as USP, ConsumerLabs, or NSF.

Summary

Maca root is a vegetable native to the Andes region of Peru. It can be prepared as a food additive or taken in supplement form through tablets, capsules, or liquid.

Reports have suggested that maca root improves sexual function, libido, and sperm quality. However, the evidence is limited and largely subjective. More large-scale clinical trials are needed to confirm these health claims.

If you are concerned about sexual function, libido, or fertility, talk to your healthcare provider first about your options for addressing these issues.

Little is known about the short- and long-term side effects of taking maca root, so you should consult your healthcare provider before trying the supplement. Children, pregnant or lactating individuals, and those with hormone-sensitive conditions should be cautious.

15 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

MedlinePlus. Maca.
Esparza E, Hadzich A, Kofer W, et al. Bioactive maca (Lepidium meyenii) alkamides are a result of traditional Andean postharvest drying practices.Phytochemistry. 2015;116:138-148. doi:10.1016/j.phytochem.2015.02.030
Zenico T, Cicero AFG, Valmorri L, Mercuriali M, Bercovich E. Subjective effects of Lepidium meyenii (Maca) extract on well-being and sexual performances in patients with mild erectile dysfunction: a randomized, double-blind clinical trial.Andrologia.2009;41(2):95-99. doi:10.1111/j.1439-0272.2008.00892.x
Shin BC, Lee MS, Yang EJ, Lim HS, Ernst E. Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complement Altern Med. 2010;10:44. doi:10.1186/1472-6882-10-44
Beharry S, Heinrich M. Is the hype around the reproductive health claims of maca (Lepidium meyenii Walp.) justified? J Ethnopharmacol. 2018;211:126-170. doi:10.1016/j.jep.2017.08.003
Dording CM, Schettler PJ, Dalton ED, et al. A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evid Based Complement Alternat Med. 2015;2015:949036. doi:10.1155/2015/949036
Melnikovova I, Fait T, Kolarova M, Fernandez EC, Milella L. Effect of Lepidium meyenii Walp. on semen parameters and serum hormone levels in healthy adult men: a double-blind, randomized, placebo-controlled pilot study. Evid Based Complement Alternat Med. 2015;2015:324369. doi:10.1155/2015/324369
Alcalde AM, Rabasa J. Does Lepidium meyenii (Maca) improve seminal quality? Andrologia. 2020;52(10):e13755. doi:10.1111/and.13755
LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Maca.
Corazza O, Martinotti G, Santacroce R, et al. Sexual enhancement products for sale online: raising awareness of the psychoactive effects of yohimbine, maca, horny goat weed, and Ginkgo biloba. Biomed Res Int. 2014;2014:841798. doi:10.1155/2014/841798
Oshima M, Gu Y, Tsukada S. Effects of Lepidium meyenii Walp and Jatropha macrantha on blood levels of estradiol-17 beta, progesterone, testosterone and the rate of embryo implantation in mice. J Vet Med Sci. 2003;65(10):1145-1146. doi:10.1292/jvms.65.1145
Srikugan L, Sankaralingam A, McGowan B. First case report of testosterone assay-interference in a female taking maca (Lepidium meyenii). BMJ Case Rep. 2011;2011:bcr0120113781. doi:10.1136/bcr.01.2011.3781
Ley BM. Maca! Adaptogen and Hormonal Regulator. Minneapolis, MN: BL Publications
Gonzales GF. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian highlands. Evid Based Complement Alternat Med. 2012;2012:193496. doi:10.1155/2012/193496
Meissner HO, Mscisz A, Mrozikiewicz M, et al. Peruvian maca (Lepidium peruvianum): (I) phytochemical and genetic differences in three maca phenotypes. Int J Biomed Sci. 2015;11(3):131-145

By Alena Clark, PhD
Alena Clark, PhD, is a registered dietitian and experienced nutrition and health educator

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Maca Coffee For Men

4 Benefits of Maca Root (and Potential Side Effects)