Is Maca Root Good for You?

If you’re in the market for a supplement that supposedly “does it all,” maca root can seem like just what the doctor ordered. After all, the bottles say it can do everything from balancing your hormones to improving your energy levels.

Except the science behind those claims isn’t very strong. So, healthcare providers tend to view maca root with a measured dose of caution.

“I categorize maca root as promising — but we don't have enough research yet to say it can treat specific health conditions,” says naturopathic medicine specialist Jacob Hill, ND.

Dr. Hill shares insight on this popular supplement.

What is maca?

Maca is a root vegetable that’s native to Peru. Like cabbage, kale and turnips, it’s a member of the mustard family.

“Maca root has been used for centuries as a medicinal food, often prepared via baking, boiling, roasting or fermentation,” Dr. Hill explains. “But in the United States and elsewhere around the world, it’s more often found in a powdered form or made into capsules.”

Maca root looks something like a turnip or radish, and it comes in a variety of colors, including black, yellow, red or a mix of the three.

“Those different colors might actually have different biological effects in the body,” he notes. “It may be that the different colors and varieties may have different levels of nutrients, which could potentially lead to different effects on the body.”

Potential health benefits of maca root

Maca root supplement packages make some big claims. You may have heard that maca root can:

• Enhance your fertility, including improving sperm production
• Boost your libido
• Balance your hormones
• Manage symptoms of menopause and perimenopause
• Improve your stamina and athletic performance

But here’s the catch: Most of these claims and others have yet to be confirmed in human studies.

“There are interesting things coming from lab studies, but we can’t necessarily say that those results translate to benefitting humans,” Dr. Hill says.

In fact, a 2024 literature review found 57 preclinical (non-human) studies on maca root and just 22 human studies. While some of the studies involving humans appear promising, many had only a small number of participants. What’s more, the studies differed in design and rigor, as well as the dosages, treatment duration and types of maca used. More research is needed to understand if and how maca can help with specific health conditions.

How much maca root should you take?

Because clinical research on maca root is sparse, there’s no set recommendation for how much is safe or what dosage you’d need to get any health benefit.

The research that’s been done in people tends to use between 500 milligrams and 3 grams per day for capsules. For powder, that’s about 1.5 teaspoons per day.

“Some studies have found maca may have caused mild gastrointestinal upset, headache and/or irritability, but most studies using these dosages report it is well tolerated,” Dr. Hill reports.

“It’s good to remain cautious as more research is needed and there are still a lot of unknowns. It’s best to work with a healthcare professional if you’re interested in using maca.”

Maca root warnings

Maca root supplements are generally considered safe for most people. But there is some fine print to be aware of.

Here’s what Dr. Hill encourages you to keep in mind:

• Some people should be extra cautious. If you’re pregnant, nursing or living with a hormone-sensitive condition (like breast cancer or endometriosis), maca root may not be recommended. “If maca does affect hormones as some research suggests, it may not be safe for people with these conditions,” Dr. Hill advises. It’s also unknown if maca interferes with the way medications work in the body. More research is needed to clarify if there is a risk of taking maca with medications.
• There can be side effects. Most reported side effects are mild and include things like upset stomach. But again, without more research, there’s still much we don’t know about side effects or risks with long-term use.
• Supplements aren’t tightly regulated. Unlike medicines, supplements aren’t subjected to rigorous testing to prove they’re safe or effective. If you choose to take supplements, look for ones that have undergone third-party testing. That can help ensure the product contains what it says it does and that it’s free from contaminants. “And be wary of any supplement that claims to ‘fix’ or ‘cure’ anything,” Dr. Hill warns.
• It’s not a replacement for medical treatment. If you’re experiencing low energy, menopause symptoms or other health concerns, you may be tempted to self-treat with maca root or other over-the-counter supplements. But that may not work, and there may be something deeper going on with your health that deserves medical attention.

Bottom line: While maca root may seem promising and well-tolerated, more research is needed before we can confirm if it is safe and effective for most people. And it’s not recommended as a standard treatment for sexual health concerns, menopause symptoms, fatigue or any other concern.

Dr. Hill advises, “If you’re interested in trying maca root, keep in mind that there’s a lot to consider before starting a supplement. And you always want to work with a healthcare provider to make sure that you’re using it in the appropriate way.”