Can Maca Powder Boost Your Energy and Sex Drive? Experts Explain.
WAY UP IN the Andes mountains in Peru, you'll find a beet-like plant called maca root, also known as Peruvian ginseng. Thousands of years ago, indigenous Peruvians used the plant as food and medicine. Now, it's found worldwide as a supplement powder.
'It is nutrient-dense and contains many bioactive compounds, such as glucosinolates, sterols, polyphenols, and flavonoids, that work together to have positive health effects,' says Jennifer House, R.D., founder of First Step Nutrition. “In 2023, 1,401 products in the global market contained maca.”
Here's what you should know about supplementing with maca root.
What is maca root?
It's a plant.
As Umo Callins, R.D., C.P.T., a sports dietitian with 180 Physique Nutrition and Fitness, explains, maca root is part of the cruciferous vegetable family (like broccoli and Brussels sprouts) and looks similar to a turnip. It is native to Peru. Rich in nutrients such as iron, amino acids, potassium, calcium, and other vitamins and minerals.
'Maca root is often processed to form a powder that can be added to smoothies, oatmeal, nutrition bars, and other baked goods,' she says. It’s also made into capsules and extracts.
What are the health benefits of maca root?
Lets start at maca’s basic nutrition stats: It’s full of fibre, vitamin A, vitamin B12, vitamin B6, calcium, magnesium, iron and more, says Callins. Its rise in popularity, though, may lie in its potential benefits to fertility, energy and endurance, and sexual health.
Not all of these claims are validated in scientific literature. For one thing, most studies using maca have been on rodents or in test tubes, says House. That research does show initial promise that maca may have anti-inflammatory, anti-oxidant, and anti-tumour effects – but more research needs to be done in humans to be sure.
'Historically, maca has been known to improve fertility,' says House, but research results are mixed. One study in men found improvement in seminal concentration but no significant differences in semen volume, sperm mobility, or morphology. Another found no significant difference between sperm concentration or changes in hormone levels, except a decrease in free testosterone in those taking maca compared to placebo.
So, basically, science has a long way to go before these potential maca and sex drive benefits are proven.
What are the risks of maca root?
Benefits might not be proven, but there's not really any harm in taking it, either.
'Maca has been consumed safely for many years,' says House. 'Research so far has shown no serious adverse events with good tolerance by humans.'
Of course, if you take medications or have specific health conditions that could be impacted by your diet, speak with your doctor or dietitian to get their stamp of approval before consuming regularly.
Should you supplement with maca root?
The bottom line is no one food (or supplement) is going to change your life and improve your health.
Callins says that supplementing your diet with maca powder may not be necessary, as many of the benefits it provides may be experienced by consuming a nutritionally balanced diet and healthy lifestyle.
But, taking it won't hurt you, and it can add a boost of healthy vitamins and minerals into your diet the same way eating other vegetables does. If you do choose to supplement it, House suggests sticking to the standard dose of 1,500 to 3,000 milligrams. You can supplement it by eating dried maca root powder or a water or ethyl acetate-based maca extract.
To ensure you’re buying a quality brand, check to see if it’s third-party tested to ensure the supplement is consistently controlled and produced to quality standards.
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