The Pros and Cons of Maca Roots: Everything You Need to Know4 min read

If you’re like most people, you’re always looking for ways to improve your health. You may have heard about the benefits of maca roots and are considering adding them to your diet. But before you do, it’s important to learn about the pros and cons of maca roots.

What is maca?

Maca root is a plant that grows in the Andes Mountains of Peru. It has been used for centuries by the Inca people to boost energy, stamina, and fertility. Maca root, also known as the “Peruvian ginseng” is available in powdered form, and has a slightly sweet taste. It is usually added to smoothies, yogurt, oatmeal, juices, shakes, or even mushroom soup.

Maca root is a cruciferous vegetable, which means that it is related to broccoli, cabbage, and kale. It contains a lot of iron and iodine to maintain healthy cells and keep your metabolism in check. It’s also high in potassium to assist digestion and make muscles happy. It has high levels of calcium, amino acids, vitamins, and minerals.

Benefits of maca root

1. Libido increase

Based on some studies, maca roots can increase libido and might help with issues such as low sexual desire and erectile dysfunction, although further research is still needed to draw firm conclusion.

A study found that maca may improve libido in men. In this research, the subjects were given 1.5 gr or 3 gr maca or placebo for 12 weeks. They found that those who took maca had an increase in sexual desire better than the placebo.

2. Fertility

Maca can also help increase fertility in men. A study shows that both fertile and infertile men who took maca had an improvement in semen quality and motility (how well sperm move).

3. Reducing erectile dysfunction

A small study in 2009 shows that maca root may also benefit people with ED (erectile dysfunction). The study looked at men with mild ED, who consumed 2.4 gr of maca root daily for 12 weeks to see the effect on the participants’ sexual well-being. Those who took maca root had an increase in sexual well-being than those taking a placebo.

4. Energy booster

Maca roots is often used by bodybuilders and athletes to boost their performance and energy. A study on a cyclist who took maca for 14 days showed an increase in energy in a 40 km time trial cycling. However, more research is still needed to support this.

5. Reduce anxiety and depression

Maca contains flavonoids, which may improve mood and reduce anxiety. In a 2015 study, women in postmenopausal stage were given maca for 6 weeks, resulting in a decrease in feeling of depression and anxiety.

6. Might help relieve menopause symptoms

Women who are entering the menopausal stage may experience various symptoms that can be unpleasant, including hot flashes, vaginal dryness, irritability, sleep problems, and mood swings.

Some studies suggest that maca may help women who are going through hot flashes and interrupted sleep by relieving those symptoms, although more studies are needed.

7. Skin health

A study on animal found that maca may help protect the skin from UV damage, and may also speed up wound healing. However, more studies in human are needed to conclude this benefit.

Side effects on maca

There is still limited information about the long-term pros and cons of consuming maca. Since maca is a natural food, it is believed to be safe to consume in a big amount.

However, maca extract might act as estrogen, which has some hormonal effects, so you should not consume maca without consulting your healthcare provider if you have thyroid disease, endometriosis, uterine fibroids, and breast/uterine/ovarian cancer.

It also hasn’t been tested for pregnant women and breastfeeding women, so it’s best to avoid maca at the time being if you have one of these conditions or if you are under medications as it may counteract your medicine.

How to consume maca

Maca is available in powder form, in capsules, as a tincture and gelatin. There is still not enough research on how much you should consume, but it is considered safe to consume 3 gr of maca daily for up to 4 months.

Avoid using maca in your baked goods that have to go through a high heat process, including hot food and drinks, but incorporate maca in your raw food, such as no-bake treats or garnish it on your oatmeal.

One of the best ways to consume maca is to include it in your smoothie. Here are some smoothie recipes with maca:

Strawberry Maca Smoothie:

• 1 medium banana frozen
• 1 cup frozen strawberries
• 1 cup almond milk or any other liquid as desired
• 2 –4 tsp maca powder
• 1 tsp vanilla extract
• 4 –6 ice cubes

Maca Smoothie:

• 1 frozen banana
• 1 cup non-dairy milk
• 2 tbsp almond butter
• 2 pitted medjool dates
• 2 tbsp ground flax seeds
• 1 tsp maca powder
• ½ tsp cinnamon
• 1 scoop protein powder
• Ice as needed

Green Smoothie with Maca:

• 1 frozen banana
• 1/4 cup milk or any other liquid you desire
• 1-2 tbsp peanut butter
• 1/3 – 1/2 cup yogurt
• 1 loose cup fresh spinach
• 1 tsp maca root powder

You are free to modify these recipes as you like to incorporate your favourite fruits, veggies, and other ingredients.

Conclusion

Although there is still limited research about the short and long-term benefits and side effects of consuming maca, it is still generally safe to consume in moderation. However, if you have any concerns or are on medication, always consult your physician first.