High on the Peruvian altiplano, farmers have grown maca for millennia, drying the knobby roots, cooking them like sweet potatoes, and trading them as food and medicine. Today the same plant shows up in smoothies and capsules worldwide, carrying a reputation for steady energy, mood support, and sexual vitality.
What is maca (Lepidium meyenii)?
Maca is a hardy Andean brassica (cabbage family) cultivated above ~3,500 m. Traditionally dried and cooked, it’s also sold as a powder (raw or “gelatinized,” i.e., pre-heated to remove starches for easier digestion), as capsules, or tinctures. Nutritionally, maca provides carbs, fiber, some protein, and minerals (notably iron, copper, calcium), alongside plant compounds such as sterols and isothiocyanates.
A brief history
Evidence of maca use goes back to pre-Incan times, with broader cultivation under the Inca. Spanish colonial records mention maca as both food and trade good. The modern wellness boom rediscovered it in powder/capsule form, but at its core, maca remains a traditional Andean staple.
What people use it for (common claims)
- Steady energy & endurance: Often used as a gentle, non-jittery lift for daytime focus or training blocks.
- Mood & stress support: Maca is frequently described as an adaptogen-like tonic (not a medical category) people use during demanding periods.
- Sexual health: Popular for libido in all genders; in men, maca is sometimes taken for sperm quality; in midlife, it’s used alongside other measures for menopausal comfort.
- Cognition: Some users report clearer concentration; research is still developing.
Note: Maca is not a drug and does not act like hormone therapy. Individual responses vary.
How to use maca (forms & dosage)
Forms:
- Gelatinized powder: pre-heated; easier on digestion; mixes well.
- Raw powder: earthier taste; may be harder to digest for some.
- Capsules/tincture: convenient dosing; neutral taste.
Typical amounts (adults):
- Start 1–3 g/day (about ½–1 tsp powder).
- Some traditions and small studies use up to ~5 g/day.
- Take with food; many prefer mornings/early afternoon.
- Consider cycles (e.g., 5 days on / 2 off, or 8 weeks on / 2 off) to gauge effects.
Recipe: Maca–Cacao Morning Smoothie
Ingredients (1 serving):
- 1 banana
- 1 cup almond milk (or other milk)
- ½ cup frozen berries
- 1 tsp maca powder (gelatinized if sensitive)
- 1 tsp cocoa/cacao powder (optional, lovely pairing)
- 1 tsp honey or maple (optional)
- Pinch of cinnamon + tiny pinch salt
Method: Blend until smooth and enjoy fresh.
Safety, side effects & who should be cautious
- Thyroid: Maca contains goitrogenic compounds (like many brassicas). If you have thyroid issues or low iodine intake, consult your clinician; avoid large amounts of raw maca and prefer gelatinized, moderate doses.
- Hormone-sensitive conditions: If you have a history of hormone-sensitive cancers/conditions or take hormone therapy, ask your healthcare provider before use.
- Pregnancy/breastfeeding: Safety data are limited, best to consult a professional.
- Digestion: Start low; raw powders can bloat some people.
- Interactions: Generally mild, but always review supplements with your clinician if you use prescription meds.
Frequently Asked Questions
What is maca root (Lepidium meyenii), and where does it come from?
A: Maca is an Andean brassica cultivated at high altitude in Peru; traditionally dried and cooked, it’s now common as powders and capsules used as a food-based tonic.
What are the typical benefits people seek from maca root?
A: Most users take maca for steady energy, stress/mood support, and sexual health (libido; in men, sperm quality). Some also use it around menopause or for focus, though responses vary.
How much maca root should I take daily to start?
A: A practical starting range is 1–3 g/day with food, adjusting toward ~5 g/day only if well-tolerated and useful. Many prefer morning/early-afternoon and short cycles to reassess effects.
Is maca root safe for people with thyroid concerns?
A: Because maca, like other brassicas, contains goitrogens, those with thyroid issues should consult their clinician, keep doses moderate, and consider gelatinized (pre-heated) maca rather than raw.
Does maca root act like a hormone or hormone therapy?
A: No. Maca is a food with plant compounds; it does not supply hormones. Some people report changes in libido or well-being, but maca shouldn’t be viewed as a substitute for medical hormone therapy.
What’s the difference between raw and gelatinized maca powder?
A: Gelatinized maca is heated to remove starch, making it easier to digest with a smoother flavor. Raw maca retains more starch and can feel heavier on sensitive stomachs.
