Does maca powder *really* improve your sex life?
If you're tuned into the world of wellness, it's likely you'll have your finger on the pulse when it comes to supplements.
Dietary additions like collagen, magnesium, and vitamin D might already be part of your nutrition routine, but what about maca powder?
The ancient Peruvian plant, maca, comes in powder form, and has been slowly increasing in popularity owing to its reported benefits on sexual libido and fertility.
But do these claims have any weight? We asked BANT registered nutritionist Clarissa Lenherr to put these reported benefits of maca powder to the test.
What is maca powder, and how is it made?
‘Maca powder is made from the root of a cruciferous vegetable native to the central Andes, related to broccoli and kale,’ says Lenherr.
Maca, also known as Peruvian ginseng, has been celebrated for centuries for its supposed health benefits. The root can come in three colours (red, yellow, and black) and has been eaten baked, roasted, or in soup traditionally, but now is typically consumed in a powder in food or as a supplement.
Maca can survive in harsh conditions – historically the plant was grown in the Andes at over 4,000 metres above sea level. Andean people used this hardy plant root to treat respiratory conditions, but now grown worldwide, it has become more popular recently because of claims it helps people increase their libido and fertility.
So, what exactly are the benefits of maca powder?
While maca powder is often promoted for a wide range of potential benefits, research on the true impact of maca powder on health is limited.
Reported benefits of maca powder include ‘improved energy levels, enhanced stamina, and better mood balance,’ says Lenherr. ‘It’s also widely used to support hormonal balance, particularly for women during menopause, and to boost libido and fertility in both men and women. Additionally, some people take it for its apoptogenic properties, which are thought to help the body manage stress,’ she says.
Some research does support these claims. An older 2015 study found that women with anti-depressant induced sexual dysfunction had significantly improved libido after 12 weeks of taking daily maca powder supplements compared to a placebo.
However, this was a small study and larger sample sizes are needed to truly understand the effects of maca powder on sexual function.
Similarly, some mouse studies support the claims that maca powder enhances energy levels. Two recent mouse studies found that maca may help improve exercise-induced fatigue, and therefore could be a good post-workout supplement for regular exercisers.
As for scientific research on the impact of maca powder on the symptoms of menopause, it's a similar story. Some studies have shown that symptoms like hot flashes and disrupted sleep were improved by taking maca powder, but more research is needed to confirm these claims.
‘As for scientific backing, while there are some promising studies, much of the evidence is still preliminary and mostly animal studies not human,’ says Lenherr.
She explains that small studies have shown potential improvements in sexual desire and mood, however, large-scale, long-term research is still needed to fully confirm these effects.
Is maca powder safe to take every day, and how much?
The optimal dosage of maca hasn't yet been established, but in studies it ranges from around 1.5-3g a day.
Most research says that maca is generally safe to consume every day. Specifically, no more than 3g a day for no longer than 4 months.
Who shouldn't take maca powder?
While most research shows maca powder is safe for most people to consume, there are some groups who should consult their GP before delving into the world of this Peruvian dietary addition.
‘Those who are pregnant or breastfeeding should not use maca as there is not enough information about its safety,’ says Lenherr.
There are also some hormonal impacts worth considering. Lenherr explains: ‘Due to the potential oestrogen-like effects of maca extracts, individuals with hormone-sensitive conditions such as breast and ovarian cancer and endometriosis, may need to avoid using it.’
How to add maca powder to your diet
Maca's powder form and nutty, butterscotch flavour makes it an easy fit for adding to sweet dishes and baked goods.
‘I often use it in baking or mixed into yoghurt as it has a butterscotch, biscuity flavour,’ says Lenherr.
Adding a scoop to smoothies, cookie or cake batter, or energy balls is also an easy way to incorporate maca powder into your diet.
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