Maca Root: Potential Benefits, Known Risks, and More

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

“Usually, maca root is used for libido, sexual function, and, in some studies, it's been used [to minimize] menopause symptoms,” says Nicole Ibarra, RD, a registered dietitian in private practice in Phoenix, Arizona. “So people who are in menopause or anyone who wants a higher sex drive or is experiencing infertility — they might see some benefit.”

She says "might" because the data surrounding maca root isn't as robust and thorough as many experts would like it to be.

Here's what to know about maca root, the potential benefits and risks of taking it, and what to look for when selecting your supplement.

On the internet, you'll find a wealth of claims that maca root helps with various health issues. But in most cases, rigorous scientific evidence (that is, recent randomized controlled trials in big populations of humans) to support these claims is lacking.

“There's not enough evidence at this time to say if you take this you will for sure see this benefit,” Ibarra says. “The research is limited. They're great studies, but we need larger samples.”

That said, here are some of the potential benefits of maca root.

It May Boost Libido

It Could Ease Menopause Symptoms

It Could Improve Erectile Dysfunction

It Could Improve Semen Quality

“Maca root is not directly linked to weight loss,” says Trista Best, RD, MPH, a registered dietitian at Balance One Supplements in Dalton, Georgia. On the other hand, “it may support healthy energy levels, which can improve weight loss efforts in an indirect way.”

Still, since there’s no scientific proof that maca root has a direct weight loss effect, don't turn solely to the supplement if shedding pounds is your goal.

Why? “[Adaptogenic herbs] enhance [the satisfaction of] your own body's needs rather than going in and manipulating processes in a big way,” says Nicole Sohayegh, RDN, who is with New York City Nutrition in New York City.

But there are certain side effects and safety considerations to keep in mind, including:

• It can cause temporary discomfort. “[Side effects] may include gastrointestinal disturbance and headache, insomnia, and sweating,” says Dr. Johnson-Arbor. “These side effects are typically mild in severity and transient.”

  [7]

• It could worsen certain health conditions. Maca can raise estradiol (a potent form of estrogen), says Ibarra.

  [8]

  As a result, people with hormone-sensitive conditions like breast cancer, uterine cancer, ovarian cancer, endometriosis, or fibroids should avoid it.

  [1]

• Effects for pregnant people are unclear. “There are not many studies on the safety of maca consumption while pregnant or lactating, and as it does possibly affect hormonal balance, it is not recommended for pregnant or lactating women to ingest maca root,” Sohayegh says.

  [1]

• It could put you at risk of heavy metal exposure. Maca grows in soil, so it can absorb minerals and heavy metals. Lead contamination has been found in some commercially available maca root products, says Johnson-Arbor, adding that she once cared for a patient who experienced elevated lead levels due to consuming maca root powder.

  [9]

Maca root is most commonly found in powder or capsule form, Ibarra says. The powder can be added to smoothies, tea, oatmeal, and baked goods. In general, whether you choose a powder or capsule comes down to personal preference.

“Maca root has a taste, and some people may not enjoy having that in a tea or a smoothie, so they may opt for a capsule form instead,” says Sohayegh.

Of course, the whole plant can be consumed as well. “Traditionally, Peruvians would dry the maca root, boil it, and drink the juice,” Kelley says.

Keep the following pieces of advice in mind when choosing your maca root product.

Selection

The first thing to remember is maca root is a supplement, so it's not regulated by the government. Therefore, it's best to look for a supplement with a third-party label, Ibarra says. “NSF is the most reliable one,” she says. “The supplement industry in general is not regulated like the Food and Drug Administration regulates our food, so having a third party to verify that is key.”

You'll find maca root capsules and powders on Amazon, at grocery stores, and at specialty health stores.

Ibarra suggests looking at the ingredients list to confirm it says “maca root” and not “maca root extract.” “Having the actual plant is better because it has the different compounds and phytonutrients that would help facilitate what has been shown in the studies,” she says. If you're choosing a powder, it should say “maca root” on the ingredient list, and nothing else, Ibarra says.

Most people will take maca in capsule form, but if you're just starting out and want to avoid any potential gastrointestinal distress, try a gelatinized loose powder. “It may be gentler on the stomach, but the process of gelatinization may reduce the nutrients found in maca,” Sohayegh says.

Storage

The capsules generally come in a dark bottle. It's best to store these in a pantry at room temperature, Ibarra says.

Most of the time, you'll find maca root in doses between 1.5 and 4 g (or 1,500 and 4,000 mg) as that's what the studies have focused on, Ibarra says.

Ibarra suggests starting at a dose of 1.5 g and seeing how you react. And commit to taking the supplement for a couple of months. “You probably won't see benefits — if you see benefits that is — until like 6 to 12 weeks of taking it,” she says. “It's a fairly long time for it to have an impact.”

She also recommends talking to your doctor or dietitian before starting this (or any) supplement. They can help determine if it's safe — particularly if you're taking other medications or supplements already — and if so, the best dose for your needs.

• Research on maca root is scarce, but early evidence shows it may have a positive effect on libido, sperm concentration, mild erectile dysfunction, and menopause symptoms.
• Maca root is generally safe to take, though you'll want to avoid it if you're pregnant, breastfeeding, or have a hormone-sensitive condition like breast cancer, ovarian cancer, or endometriosis.
• Talk to your doctor (and ideally an integrative health practitioner with expertise in supplements) to find out if maca root is right for you and, if so, the proper dosage.