Originating from Peru, maca root is full of useful nutrients for the human body. It is often consumed in ground powder form as a supplement—one that should always be taken with food. The average recommended dosage for adults is between 1,500 and 3,000 mg. Maca root offers a plethora of health benefits. Nutritional therapist Eve Kalinik and dietitian Dr Linia Patel break down the key facts to note below.
What is maca root?
“Maca, also known as Peruvian ginseng, is the name for two species of cruciferous vegetables from the Brassicaceae family,” explains Patel. “Native to high-altitude regions of the Andes, maca root varies in color—ranging from red and black to pink and yellow,” she adds. “Maca is frequently referred to as a ‘gateway adaptogen’ due to its ability to support the body’s stress response and hormonal balance.”
“Maca has also been used for thousands of years,” Kalinik adds. “Both anecdotally and historically, it was famously used to help with energy and stamina—legends say that it even helped soldiers from the Incan Empire go into battle.”
What are the benefits of maca root?
“Maca root is a decent source of fiber and contains certain antioxidant compounds which can help neutralize free radicals—unstable molecules within the body—and oxidative damage,” says Kalinik.
According to Patel, “Maca is also recognized for its potential role in hormonal health, particularly in modulating estrogen metabolism.” It has also been suggested that maca has “aphrodisiac properties.” For those who experience heavy periods or endometriosis, “maca may alleviate these symptoms by promoting hormonal equilibrium.” Both experts have, however, emphasised the need for further research into the full effects of taking the maca root supplement.
As scientific research continues to develop, Patel says you should consider maca root a “watch this space supplement”.
How is maca root generally consumed?
“Maca powder is versatile and can be easily incorporated into your daily routine,” says Patel. It can be blended into smoothies, water, or milk or even mixed into oatmeal. Maca root can also be taken in capsule form as a supplement.
Is it safe to take the maca root supplement?
“It really depends on your individual circumstances, as we simply do not know enough to recommend long-term use,” says Kalinik. Although, keeping within the recommended dosage for a short period of time, it is generally considered safe.
“Individuals taking thyroid medications should exercise caution—as maca contains goitrogens that may interfere with thyroid function, particularly in those with iodine deficiencies,” adds Patel. “As always, those with underlying health conditions should consult a healthcare professional before adding maca to their regimen.”
Does maca root hold superfood status?
“While maca contains unique bioactive compounds, it shares some properties with other adaptogens known for supporting energy, stress resilience, and hormonal balance,” explains Patel. “These include ginseng, rhodiola, and ashwagandha—all of which have been traditionally used to reduce stress and promote overall wellbeing.”
“I don’t like the label ‘superfoods,’ as this seems to suggest that some foods are superior to others—when more humble yet nutritious foods like apples, for example, get overlooked,” Kalinik says. “My advice is just to get as many different plants and colours as you can into your diet, which will serve you much better than fixating on one specific ‘superfood’ demographic.”
