Maca Root Supplement 101: Potential Benefits, Known Risks, and More

Maca root is a root vegetable, as the name implies, that you’ll oftentimes find in supplement form because it’s touted as offering various health benefits.

“Usually, maca root is used for libido, sexual function, and in some studies, it's been used [to minimize] menopause symptoms,” says Nicole Swingle, RD, who’s based in Redding, California. “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.

Maca root is a butterscotch-smelling root vegetable that belongs to the radish family, according to MedlinePlus. It grows at high altitudes in the Andes Mountains in South America, and it’s been grown for more than 3,000 years.

“It’s used in traditional Peruvian cooking,” says Casey Kelley, MD, an integrative and functional medicine doctor based in Chicago.

Here in the States, however, you’re more likely to run into maca root being used as a supplement rather than eaten as a whole food. It’s long been used for medicinal reasons, but experts caution that research surrounding maca root is lacking and we don’t yet know much about how maca root works, per MedlinePlus.

Maca root is most commonly found in powder or capsule form, Swingle 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 Nicole Sohayegh, RD, who is with New York City Nutrition and based in New York City.

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

On the internet, you’ll find a wealth of claims that maca root helps with various health issues, but keep in mind that in most cases, rigorous scientific evidence (that is, 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,” Swingle says. “The research is limited. They're great studies, but we need larger samples.” Kelley and Sohayegh agreed more studies are needed.

May Increase Libido

A previous study found postmenopausal women who were experiencing sexual dysfunction while taking an SSRI/SNRI saw improvements after taking 3 grams (g) of maca root each day for 12 weeks. “This was a double-blind method study, which is the gold standard,” Sohayegh says. However, not all studies show this benefit, according to previous research.

May Improve Semen Quantity

A study published July 2020 in Andrologia found men with reduced sperm motility or a low sperm count who took 2 g of maca root for 12 weeks saw improvements in sperm concentration compared with those taking the placebo. “It’s not clear if this translates to improved fertility, however,” Kelley says.

May Alleviate Menopause Symptoms

Maca root may help women during various stages of menopause, according to previous research. One case report published in the January–December 2021 issue of Women’s Health involved a 32-year-old woman who underwent a surgical hysterectomy and oopherectomy, which induced menopause. The individual took maca for two months and made healthy diet and lifestyle changes, and then saw improvements to her sleep, hot flashes, mood, and anxiety. But like the other benefits listed here, more robust studies are needed.

Maca root appears to be safe to take and comes with minimal risks.

Maca is a generally safe herb, and most adaptogenic herbs tend to be on the safer side,” Sohayegh says. “This class of herbs enhances your own body's needs rather than going in and manipulating processes in a big way.”

Risks

There are certain people who may want to steer clear of the supplement, however. It may not be good for individuals with hormone-sensitive conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids, per MedlinePlus. Maca extract may act like estrogen, so if you have one of these conditions that could be worsened by an increase in estrogen, you should not take maca root. “It increases estradiol, so be careful,” advises Swingle. Estradiol is the predominant and most potent form of estrogen during reproductive years, according to the Cleveland Clinic.

Pregnant and breastfeeding women should also avoid maca root, as there isn’t enough evidence to prove it’s safe for these groups.

Side Effects

It's rare that someone would report a side effect after taking maca root, says Kelly Johnson-Arbor, MD, a medical toxicology physician at National Capital Poison Center in Washington, DC. “But they may include gastrointestinal disturbance and headache, insomnia, and sweating,” she says. “These side effects are typically mild in severity and transient.”

And because maca root can affect hormone levels, some women report changes in menstrual cycles, moodiness, or cramps, though this is uncommon, Kelley says.

Dr. Johnson-Arbor adds that because maca grows in soil, it can absorb minerals and heavy metals. Lead contamination has been found in some commercially available maca root products, she says, adding that she once cared for a patient who experienced elevated lead levels due to consuming maca root powder. It helps to look for a supplement with third-party testing, though that’s not 100 percent risk-free. “The testing is frequently reported on a particular batch of product that may not be the same one the patient takes,” Johnson-Arbor says.

“But generally maca is found to be safe with minimal side effects,” Sohayegh says. A study published August 2016 in Pharmaceuticals reported no side effects after taking 3 g of maca for 12 weeks.

Those who are interested in a libido boost, trying to improve sperm concentrations, or going through menopause may consider maca root, and consult their doctor before doing so to be sure it’s right for their health goals.

Because there’s not much evidence on its safety, it’s best to avoid maca root during pregnancy, according to MedlinePlus. “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.

It’s also best for those with hormone-sensitive conditions to avoid maca due to its potential estrogenic effects, 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, Swingle 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.

Swingle suggests looking at the ingredient 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, Swingle says.

Most people will take 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, Swingle says.

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

It appears that doses of up to 3 g per day for up to four months are safe.

Swingle 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.”

Research on maca root is scarce at this point, but it theoretically may have a positive effect on libido, sperm concentration, and symptoms associated with menopause.

It’s generally well tolerated and safe to take, though you’ll want to avoid if you’re pregnant, breastfeeding, or have a hormone-sensitive condition such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids as it can increase estrogen and worsen these conditions.

As with all supplements, talk with your healthcare team 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 to take.