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Cultivated for approximately 2,000 years and native to the Andes, maca is a Peruvian herb well-known for its possible medicinal properties. More recently, it’s become a popular herbal supplement for boosting libido, enhancing fertility and easing symptoms of menopause. However, not all maca supplements are created equal and with so many options out there, finding a product that’s high-quality, safe and effective can be tricky.
In this article, we discuss some of the possible benefits and side effects of maca, along with a few expert-recommended maca supplements to try.
Maca, also known as Lepidium meyenii or Peruvian ginseng, is a type of root native to the Andes region. It’s also classified as a cruciferous vegetable, similar to kale or broccoli, according to Meghan Novoshielski, a Pennsylvania-based registered dietitian.
Maca boasts an impressive nutritional profile and is rich in a variety of key nutrients, including fiber, essential amino acids, vitamin C, copper and iron. “However, maca root is better known for its other bioactive compounds—glucosinolates, macamides, macaenes and alkaloids—that make it a potent adaptogenic superfood,” explains Novoshielski. In fact, several of these compounds have even been studied for their antioxidant, anti-inflammatory and cancer-fighting effects. “While you can bake or roast the root of the maca plant, most people consume maca root in a dried and powdered supplement form,” notes Novoshielski.
Research links maca to a long list of possible health benefits, and it has historically been used as a natural remedy for a variety of ailments. Here are some details:
Though more recent, high-quality studies are needed, a 2010 review found that maca could improve erectile dysfunction in men and may have a positive effect on sexual function in menopausal women by increasing energy levels[1]Shin B-C, et al. BMC Complement Altern Med. 2010;10:44. Maca (L. meyenii) for Improving Sexual Function: A Systematic Review. . What’s more, another recent study showed that men with infertility given 2 grams of maca for a period of 12 weeks significantly increased sperm concentration (although there was no significant difference in semen volume or sperm mobility)[2]Alcade AM, et al. Does Lepidium meyenii (Maca) Improve Seminal Quality?. Andrologia. 2020 ;52(10):e13755. .
“Maca root is an adaptogen, meaning it adapts to individual stressors and has a normalizing effect on the body,” explains Nichole Dandrea-Russert, an Atlanta-based registered dietitian specializing in plant-based eating for women’s health. Adaptogens are often used to improve the body’s resistance and ability to deal with stressful situations. While some animal studies suggest that maca could reduce levels of cortisol, a key stress hormone, there are limited studies in humans[3]Ragab MA, et al. The Benefits of Maca (Lepidium meyenii) Extract Administration for Male Rabbits Affected by Environmental Heat Stress. J Anim Physiol Anim Nutr (Berl). 2023;107(1):286-297. [4]Tang R, et al. Antianxiety and Anti-Depressant Effects of Maca (L. meyenii) Ethanolic Extract on Chronic Unpredictable Mild Stress of Rats Through Hypothalamic-Pituitary-Adrenal Axis. J. Food Sci. Technol. 2019;4(4):729-737. .
Some research suggests that maca may help alleviate certain symptoms of menopause, according Dandrea-Russert, “It’s especially promising as a potential adaptogen for postmenopausal women experiencing hormonal imbalance and menopausal symptoms, such as hot flashes, vaginal dryness, decreased libido and symptoms of depression.”
Maca has been studied for its mood-boosting benefits. In one smaller study on adults, taking 3 grams of black or red maca extract daily for 12 weeks improved mood and energy levels compared to a placebo. According to researchers, it’s believed that this could be due to the presence of specific neurotransmitters in maca, such as GABA, and the plant’s effects on certain receptors in the brain that affect mood[5]Gonzales-Arimborgo C, et al. 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. Pharmaceuticals (Basel). 2016;9(3):49. .
There are several varieties of maca supplements available in a range of different forms and doses. Choosing a high-quality supplement can ensure safety and maximize the potential health benefits. Here are a few of the top maca supplements recommended by experts.
In addition to providing 1,900 milligrams of organic maca root per serving, this high-dose product recommended by Novoshielski is third-party tested and free of fillers and binders. “It uses the gelatinized form of maca, which improves bioavailability and digestibility,” says Novoshielski. Plus, it’s vegan-friendly and one of the most budget-friendly options available.
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This product uses an organic maca root concentrate that may possibly help with hormone balance, which may be especially beneficial for women, notes Akil Palanisamy, M.D., a San Francisco-based integrative medicine physician and author of The TIGER Protocol: An Integrative, 5-Step Program to Treat and Heal Your Autoimmunity. In addition to being vegan, gluten-free and kosher, the brand’s proprietary ingredient has also been featured in several clinical research studies, which are listed on its website.
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Novoshielski recommends Vivolife’s maca powder, noting that it has undergone a gelatinization process to help maximize absorption, which involves heating the plant’s roots to break down the starch content and neutralize certain enzymes that can interfere with digestion. “It’s [also] certified vegan and organic and is batch-tested for any harmful heavy metals,” says Novoshielski.
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“I often recommend the NOW Supplements, Maca 500 mg capsules because this is the most cost effective option at only five cents for each capsule,” says Dr. Palanisamy. According to the company, this supplement is designed to support sexual wellbeing for both men and women. NOW products also undergo comprehensive testing at the company’s in-house labs to ensure safety and quality.
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Bulk Supplements’ maca powder contains just one simple ingredient and packs 3,000 milligrams of maca root extract into each 1-teaspoon serving. “This is a super affordable option with simple ingredients and no additives,” says Novoshielski, adding that it’s also third-party tested for purity and quality.
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“I like that this product is made with organic maca and also contains all three colors, including Peruvian red, yellow and black maca roots,” says Dr. Palanisamy. Natgrown maca also goes through gelatinization, according to Dr. Palanisamy, making their maca easier to digest.He also notes that this may process makes it an especially good option for those with sensitive stomachs.
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“Maca is generally safe and my patients usually do not have any adverse reactions,” says Dr. Palanisamy. He notes that studies show that maca is well-tolerated, even in doses of up to 3 grams per day for 12 weeks.
Novoshielski adds that it’s important to check with your doctor before taking maca supplements if you are pregnant, breastfeeding, have high blood pressure or breast cancer or are taking certain medications, including antidepressants or blood thinners. Though side effects are uncommon, some people report mild digestive issues and headaches after taking maca supplements.
Choosing high-quality supplements may also help minimize adverse effects associated with supplementation. “It’s important to remember that supplements are more loosely regulated than food,” says Novoshielski. “Pick options that have been third-party tested so that you know what you’re getting.”
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Rachael Link is a registered dietitian and health writer based in San Francisco. She completed her undergraduate degree at the University of Central Missouri and holds a master’s degree from New York University. She enjoys balancing her time between the kitchen and the gym and is passionate about all things related to food, sustainability and plant-based nutrition.
pomegranate extract Ellagic Acid Keri Gans is a registered dietitian nutritionist, certified yoga teacher, spokesperson, speaker, writer and author of The Small Change Diet. The Keri Report, her own bi-monthly podcast and newsletter, helps to convey her no-nonsense and fun approach to living a healthy lifestyle. Gans is a sought-after nutrition expert and has conducted thousands of interviews worldwide. Her expertise has been featured in popular media outlets such as, Forbes, Shape, Prevention, Women’s Health, The Dr. Oz Show, Good Morning America and FOX Business. She lives in New York City with her husband Bart and four-legged son Cooper, is a huge animal lover, Netflix aficionado and martini enthusiast.