What Are the Health Benefits of Maca?

Written by Emily Halnon
Medically Reviewed by Jabeen Begum, MD on August 13, 2025
6 min read

Sometimes known as Peruvian ginseng, maca comes from the root of a plant that grows in the Andes. The native people of Peru have used maca as both food and medicine for centuries. 

The root has amino acids, iron, calcium, and several compounds unique to the maca plant. As an herbal medicine, it’s been used in hopes of improving sexual function, fertility, and health.

Several animal studies have shown that maca can boost libido and improve sexual performance. A few human studies have shown similar results, but more research is needed. Studies of other benefits of maca have been similarly unclear.

What are the benefits of taking maca root?

The health benefits that may result from using maca root and maca powder include:

Erectile function. Maca powder is traditionally used to boost sexual performance, but there aren’t many clinical trials supporting this. In one study, men taking maca showed more erectile improvement than those who didn’t.

Healthy menopause. Studies show that maca can ease discomfort related to hormone levels in postmenopausal women. In one study, women reported improvements in their symptoms.

Sex. Maca may improve sexual functioning in women who are taking antidepressants. In one study, maca improved sexual interest, arousal, orgasm, and satisfaction. Women who were postmenopausal showed the most positive results.

Fertility. Researchers studied men’s semen count, as well as sperm shape and ability to move. Results showed that maca may improve semen quality. But the evidence is unclear and we need more research.

Overall health and energy. Some people who take maca say that it boosts their energy, stamina, and overall health. In one study of people living in the Andes, researchers compared people who took maca with people who didn’t. They looked at a variety of measures, including lab tests and a test of leg strength. Those who used maca scored higher in some measures.

Health authorities rate maca root and maca powder as generally safe.

“Maca root has a long history of safe use: it’s been a staple in the Peruvian diet for centuries,” says Vanessa King, the clinical nutrition manager for Queen’s Health System and spokesperson for the Academy of Nutrition and Dietetics.

What are the side effects of maca?

Even though maca is safe, some people have side effects such as:

  • Moodiness
  • Cramps
  • Insomnia (not getting enough good sleep)
  • Stomach distress
  • Menstrual cycle problems

Don’t eat raw maca. Instead, boil it or use packaged products.

Risks of taking maca root supplements

But there are some risks of taking maca root. If you’re pregnant, nursing, or in treatment for hormone-sensitive cancers, talk to your doctor before taking maca.

Hormone-sensitive cancers. Since maca seems to affect sex hormones, those with hormone-sensitive cancers should avoid it. These cancers include ovarian, breast, endometrial, and uterine. Also, those with uterine fibroids shouldn’t take it.

Tainted products and hidden ingredients. Be careful about using supplements that claim to improve sexual performance. The FDA has found that some makers of these supplements have put sildenafil — the active ingredient in drugs such as Viagra and Revatio — in their products.

To avoid using tainted products, buy from a reputable retailer. The FDA also suggests avoiding products that claim to be fast-acting, come in single-use packages, or advertise using spam. Other red flags include package labels you’re unable to read or packages that mimic FDA-approved products. Also, beware of any product that claims to be an alternative to FDA-approved drugs. The FDA doesn’t test supplements. Look for products tested by a third-party agency. Some stores stock only supplements that are third-party tested.

Medication interactions. Many people use herbal medicines, often without telling their doctors. This practice can be dangerous, as plant-based supplements like maca powder can interact with other drugs. Herb-drug interactions are rarer than once thought. Still, the risk is real, especially for older adults who are likely to take multiple medications. Maca may interact with blood thinners, antidepressants, and blood pressure medications. If you get your testosterone levels measured during labs, taking maca might affect those results.

Maca is rated as possibly safe at doses up to 3 grams. The dose depends on your age and health. But researchers haven’t determined an appropriate range of doses, so you should talk to your doctor before using maca.

Besides buying maca in tablet or capsule form, you can use maca powder in the kitchen. If you use maca powder, you’ll get some nutritional value. One tablespoon of maca powder has small amounts of some minerals, as well as:

  • 1 gram of protein
  • 6 grams of carbohydrates
  • 1 gram of fiber

But the exact amount of nutrients will depend on the brand and type of maca powder you buy.

You can get maca root supplements in many forms, including:

  • Capsules
  • Powder
  • Tablets
  • Gummies
  • Liquids, including tinctures

After maca is harvested, the parts that offer the most health benefits (the tuber and root) are processed to make these supplements. This often involves drying the plant and crushing it into a powder.

Maca is a cruciferous vegetable, part of the same family as broccoli and cabbage. You can use it in many different foods and drinks.

“While it’s often marketed as a supplement, maca root has long been used as a whole food in traditional Peruvian cuisine,” King says. “In Peru, it’s a staple ingredient in dishes like porridges, empanadas, and soups.”

You can also add maca to:

  • Smoothies
  • Hot drinks
  • Cereals
  • Baked goods
  • Desserts

Maca comes from the root of a plant that grows in the Andes. For centuries, the native people of Peru have used it as food and medicine. Its reported benefits include boosting libido and sexual performance, improving symptoms related to menopause, and boosting energy and overall health. You can get maca in a wide variety of supplement forms. It’s generally considered safe with few side effects.

Here are some commonly asked questions about maca root.

What happens if I take a maca supplement every day?

It’s safe to take a daily maca supplement. Research is limited. Even so, when study participants took 2 to 3 grams of maca every day, they didn’t experience any negative side effects. In fact, some studies show regularly taking maca may lead to benefits such as better overall health, increased energy, and improved sexual health.

Should I take ashwagandha or maca?

Ashwagandha and maca share some similarities, but there are a few key differences. They’re both classified as adaptogens: substances believed to help the body manage stress. Ashwagandha is an herb widely used in Indian Ayurvedic and Unani medicine. Maca is a cruciferous root vegetable native to the Peruvian Andes, traditionally eaten as both a food and a natural aphrodisiac. Ashwagandha is often used to lower stress, promote relaxation, and aid sleep. Maca is better known for its potential energizing benefits.

What are the different types of maca?

There are many different types of maca, which vary based on things such as where and how it was grown and what color the root is. The most common root colors are yellow, black, and red. It also grows in shades of purple and grey. Its color, growing location, preparation, and processing can affect its nutrients and potential uses.