4 Benefits Of Maca Root (and Potential Side Effects) - Healthline

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Evidence Based4 Benefits of Maca Root (and Potential Side Effects)

Medically reviewed by Amy Richter, MS, RD — Written by Jillian Kubala, MS, RD and Hrefna Palsdottir, MS — Updated on August 27, 2024

What it is
Libido and fertility
Menopause
Energy and mood
Other benefits
How to use it
FAQs
Bottom line

Maca is a plant that originated in Peru. Its root is a natural remedy that some people use to treat specific health issues, including infertility and low sex drive. However, more research is needed.

maca powder in spoon — Maca root is available in powdered form. Kristin Duvall/Stocksy

Maca is a plant that some populations in Peru have used for thousands of years as food and medicinally.

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

What does maca root do for the body?

The maca plant, called Lepidium meyenii or “Peruvian ginseng,” is a cruciferous vegetable related to broccoli, cauliflower, cabbage, and kale.

Native to the high Andean plateaus, it has been cultivated for over 2,000 years and can survive the harsh weather of the Peruvian Andes above 4,000 meters (m) or 13,123 feet (ft). Traditionally, the Andean people used maca as food or medication to treat respiratory conditions and rheumatic disease.

Maca products have increased in popularity due to claims they may help increase libido and fertility. Maca is now grown worldwide, including in China’s Yunnan province.

It contains beneficial compounds, including:

fiber
vitamins and minerals
bioactive compounds, such as macamides, macaridine, alkaloids, and glucosinolates

However, research on its benefits has been mixed, with more studies needed to support the claims.

Here are some potential benefits of maca.

Summary
People in Peru have used maca for thousands of years as food and natural medication.

Maca may help with libido, sexual function, and fertility

It’s still unclear whether maca has any real benefit for treating low libido, sexual dysfunction, or infertility in either males or females. The available studies have shown mixed results.

Are sex and gender the same thing?

People often use the terms sex and gender interchangeably, but they have different meanings:

“Sex” refers to the physical characteristics that differentiate male, female, and intersex bodies.
“Gender” refers to a person’s identity and how they feel inside. Examples include man, woman, nonbinary, agender, bigender, genderfluid, pangender, and trans. A person’s gender identity may be different from the sex they were assigned at birth.

What does maca do for male sexual function?

While many studies on maca have not been conducted on human subjects, some research suggests it may benefit males with low sexual desire or libido.

A 2019 study suggests combining maca with Chinese chive seed (Allium tuberosum) improved erectile dysfunction in male mice.

A 2020 study suggests that taking 2 grams (g) of maca per day for 12 weeks may significantly improve sperm concentration compared with a placebo treatment. However, they didn’t find a significant difference in sperm motility between the treatment and placebo groups.

What does maca root do for a female sexual function?

One older 2015 study of 45 females with antidepressant-induced sexual dysfunction also suggests that taking 3,000 milligrams (mg) of maca root per day for 12 weeks significantly improved sexual function and libido compared with a placebo.

However, larger studies in humans are still needed to investigate the effects of maca on female libido and sexual function.

Summary
Limited evidence suggests that maca may help improve sexual desire, erectile dysfunction, and fertility. However, research is limited at this time.

Maca may help relieve symptoms of menopause

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

Research suggests that maca may benefit people going through menopause by helping to relieve some symptoms, including hot flashes and interrupted sleep.

Summary
According to limited findings, maca may help reduce some menopausal symptoms. However, there’s not enough evidence to determine its true effectiveness.

Maca may improve mood and energy

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

A 2021 study in mice found maca helped regulate exercise-induced fatigue. Another 2022 study on mice came to a similar conclusion.

A 2022 study in young adult females also showed that maca extract might reduce fatigue. Meanwhile, a 2016 study of 175 people living at either low or high altitudes demonstrated that taking 3 g of red or black maca daily for 12 weeks improved mood and energy scores compared with a placebo.

However, there is not enough evidence yet to draw firm conclusions about maca’s impact on energy or mood.

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

Other potential health benefits of maca

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

However, initial findings from test tube studies and animal studies in mice and rats suggest maca may benefit health by:

helping preserve cognitive function
supporting treatment of benign prostatic hyperplasia (BPH)
helping wound healing
containing anti-inflammatory properties
containing prebiotic nutrients that may support digestion

Keep in mind that there’s currently no evidence that these potential benefits apply to humans, so research on 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.

How to use maca

Maca is an edible plant and is also available in other forms, including capsules and powders.

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

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

If you want to ensure you choose higher-quality maca or get a personalized dosage recommendation, speak with a qualified healthcare professional, such as a registered dietitian or physician. Because supplements are not regulated like medications, it’s best to choose brands verified by third parties to ensure they contain what they say on the label.

Read more about how to choose high quality supplements.

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

Frequently asked questions

What happens if I take maca every day?

Maca is generally safe to eat as part of your regular diet. Research has found it safe to take as a supplement of up to 3 g per day for no longer than four months.

However, a 2018 study examined a case of a woman whose blood lead concentration increased after she consumed a maca supplement.

Who should not take maca?

It’s important to research the product you use, especially if you are pregnant or nursing. It isn’t known whether maca is safe to consume during pregnancy or nursing. Talk with a doctor before trying maca or any other supplements, especially if you have any medical conditions or are taking any medications.

Does maca increase testosterone?

Maca doesn’t increase testosterone levels. Research suggests there is no statistical difference in terms of testosterone levels between subjects who used maca root and those who didn’t.

How long does it take for maca to work?

The length of time before you see a positive effect depends on the type of effect you’re interested in. However, various research studies have found noticeable positive effects after 12 weeks of maca use.

The bottom line

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

However, scientists need to study maca more extensively before recommending it 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. You can find many recipes for energy balls online to suit your tastes. You can combine maca with nutritious ingredients such as hemp, cacao, and flaxseed.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Alcalde AA, et al. (2020). Does Lepidium meyenii (Maca) improve seminal quality?https://pubmed.ncbi.nlm.nih.gov/32654242/
Behary S, et al. (2017). Is the hype around the reproductive health claims of maca (Lepidium meyenii Walp.) justified?https://pubmed.ncbi.nlm.nih.gov/28811221/
Bower-Cargill C, et al. (2022). A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii ) on sexual dysfunction, menopausal symptoms and related conditions.https://www.sciencedirect.com/science/article/pii/S2667031322001075
da Silva Leitão Peres N, et al. (2020). Medicinal effects of Peruvian maca (Lepidium meyenii): a review.https://pubmed.ncbi.nlm.nih.gov/31951246/
Dording CM, et al. (2015). A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411442/
Guo S, et al. (2016). Preservation of cognitive function by lepidium meyenii (maca) is associated with improvement of mitochondrial activity and upregulation of autophagy-related proteins in middle-aged mouse cortex.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018343/
Gonzales-Arimborgo C, et al. (2016). Acceptability, safety, and efficacy of oral administration of extracts of black or red maca (lepidium meyenii) in adult human subjects: A randomized, double-blind, placebo-controlled study.https://pubmed.ncbi.nlm.nih.gov/27548190/
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Johnson A, et al. (2019). Complementary and Alternative Medicine for Menopause.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419242/
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Lee YK, et al. (2020). Rheological properties of a neutral polysaccharide extracted from maca (Lepidium meyenii Walp.) roots with prebiotic and anti-inflammatory activities.https://www.sciencedirect.com/science/article/abs/pii/S0141813019392384
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Nuñez D, et al. (2017). Red maca (Lepidium meyenii), a Plant from the Peruvian highlands, promotes skin wound healing at sea level and at high altitude in adult male mice.https://pubmed.ncbi.nlm.nih.gov/28846044/
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Shin D, et al. (2023). Efficacy and safety of maca (lepidium meyenii) in patients with symptoms of late-onset hypogonadism: a randomized, double-blind, placebo-controlled clinical trial.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10307657/
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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Amy Richter, MS, RD — Written by Jillian Kubala, MS, RD and Hrefna Palsdottir, MS — Updated on August 27, 2024

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Nutrition

Nutrition

What does maca root do for the body?

Maca may help with libido, sexual function, and fertility

Are sex and gender the same thing?

What does maca do for male sexual function?

What does maca root do for a female sexual function?

Maca may help relieve symptoms of menopause

Maca may improve mood and energy

Other potential health benefits of maca

How to use maca

Frequently asked questions

What happens if I take maca every day?

Who should not take maca?

Does maca increase testosterone?

How long does it take for maca to work?

The bottom line

Just one thing

How we reviewed this article:

Evidence Based

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