How to Take Maca Powder

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Simple, tasty ways to consume maca root

Co-authored by Zora Degrandpre, ND

Last Updated: September 2, 2024 Approved

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Adding Maca to Your Food

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About Maca Powder

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Health Benefits

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Expert Q&A

Maca root grows in the Andes Mountains of South America, and has been used by Peruvians as a food staple and medicine for centuries. It's packed with nutrients like calcium, potassium, iron, and vitamins, and is low in cholesterol, saturated fats, and sodium. It is also a good source of complex carbohydrates, protein, and dietary fiber, making it something of a wonder food. We'll give you some simple recipe ideas, as well as fill you in on health benefits and proper usage.

Section 1 of 3:

Adding Maca to Your Food

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Since maca comes in a powder, one of the easiest ways to use maca is to put it in things you already drink every day. Add two to three teaspoons of maca powder to rice milk to your favorite cup of tea. It will not change the flavor very much and add all the health benefits of the maca to your diet every day.
You can make specialty drinks with maca in them. Try a chocolate maca monster drink, which is a great snack or dessert drink. Blend 2 to 3 tsp maca powder, 8 oz almond milk, 8 oz purified water, 1 cup strawberries or blueberries, 2 tbsp honey, and 2 tbsp of chocolate powder. Blend until combined and enjoy an energy boost that will last hours.^{[1]
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Blend a maca smoothie. Maca works great in smoothies to add more nutrients to the fruits and vegetables already in the mix. For a green food maca smoothie, take 1 handful of any green you choose, such as spinach or kale, and add it to 1/2 to 1 cup of coconut water. Throw in 1 ripe banana, 1 ripe kiwi, 2 to 3 tsp maca powder, 1 tbsp honey or agave nectar, and 1 tbsp coconut butter. Blend in a blender until smooth.^{[2]
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- Throw in some ice to make is a cold, refreshing smoothie.
- You can switch out the ingredients if you don't like kiwis or bananas. Try adding a 1/2 cup of your favorite berries or other fruit such as peaches, apples, or nectarines. Choose whatever fruit combination you like best.
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Add maca to food. Maca powder can be added to many other things. Stir a few teaspoons of it in your morning oatmeal. Add it to the base of any soup your making to add extra nutrients to the mix. Maca can be added to almost any dish, and you can also make recipes with maca as the main ingredient.
- Don’t use more than a few teaspoons per serving. It might start to overpower other flavors, but use enough to get your daily boost of maca power.
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Make a maca energy bars. You can make yummy maca energy bars to eat as a snack during the day. To make these, chop 1 cup of almonds to a food processor. Add 1/2 cup sunflower seeds, 1/2 cup flax meal, 1/2 cup pepitas, 2 tbsp chia seeds, 2 tbsp maca powder, and 1/2 tsp of salt to a bowl and pour in the almonds. Melt 1/4 cup maple syrup, 1/4 coconut oil, and 1/3 almond butter in a saucepan on low until combined. Add this mixture to the bowl of dry ingredients and mix until well combined.
- Lay a piece of parchment paper on an 8x8 inch pan. Spread the mixture on the pan until flat and even. Refrigerate for about an hour, or until hard.^{[3]
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Section 2 of 3:

About Maca Powder

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Use maca as medicine. As a medicine, both maca root and powder have traditionally been used to treat anemia, chronic fatigue, and to boost energy. It also enhances both physical and sexual performance as well as male and female libido by balancing hormones.^{[4]
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McKay, D. Nutrients and botanicals for erectile dysfunction: examining the evidence. Altern Med Rev 2004;9(1):4-16.}
- It can also be taken to enhance energy.^{[5]
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  Sego, S. (2010). Alternative meds update. Maca root. Clinical Advisor, 13(8), 58-60}
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Recognize the different types of maca. Maca can be purchased as a powder, as a flour, or as a supplement, usually in capsule form. You can buy it in many health food stores, nutritional stores, or from online vendors that specialize in herbs and natural remedies.
- Look for organic maca root from Peru, as this is the species that has been studied the most.
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Talk to your doctor about the side effects. Maca has been used for thousands of years as a food staple. There are no known safety issues as long as you use the recommended dosing. However, you should always talk to your doctor about new things you put into your diet that you use to treat certain health issues.
- Maca may interact with sildenafil and other drugs used to treat erectile dysfunction. Make sure to check with your doctor before using maca if you are taking a prescription drug for erectile dysfunction.
- Rare allergic reactions have been reported, but those are minimal and non-lethal.^{[6]
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  Sego, S. (2010). Alternative meds update. Maca root. Clinical Advisor, 13(8), 58-60.}
- Since maca root regulates hormones, it is not recommended that you take them if you are pregnant or nursing.
- Even though maca is very safe, it is always recommended that you talk to your physician to be certain that maca can benefit you.

Section 3 of 3:

Health Benefits

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Increase libido and sexual performance. Maca has been shown to be effective in treating erectile dysfunction. Maca may increase levels of nitric oxide, known to be important in achieving and maintaining an erection. ^{[7]
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McKay, D. Nutrients and botanicals for erectile dysfunction: examining the evidence. Altern Med Rev 2004;9(1):4-16.}^{[8]
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Zheng, B. L., He, K., Kim, C. H., Rogers, L., Shao, Y., Huang, Z. Y., Lu, Y., Yan, S. J., Qien, L. C., and Zheng, Q. Y. Effect of a lipidic extract from lepidium meyenii on sexual behavior in mice and rats. Urology 2000;55(4):598-602.}
- Maca is a member of the cruciferous vegetable family, which is the family that broccoli, cauliflower, and Brussel sprouts belong to. It is effective in reducing the effects of an enlarged prostate, which may also benefit sexual function and activity.^{[9]
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  Gonzales, G. F., Miranda, S., Nieto, J., Fernandez, G., Yucra, S., Rubio, J., Yi, P., and Gasco, M. Red maca (Lepidium meyenii) reduced prostate size in rats. Reprod.Biol Endocrinol 1-20-2005;3(1):5}
- Animal studies have indicated that maca can also improve sexual performance and frequency of erections, though human clinical studies are not available.^{[10]
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  Cicero, A. F., Piacente, S., Plaza, A., Sala, E., Arletti, R., and Pizza, C. Hexanic Maca extract improves rat sexual performance more effectively than methanolic and chloroformic Maca extracts. Andrologia 2002;34(3):177-179.}^{[11]
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  Cicero, A. F., Bandieri, E., and Arletti, R. Lepidium meyenii Walp. improves sexual behaviour in male rats independently from its action on spontaneous locomotor activity. J Ethnopharmacol. 2001;75(2-3):225-229.}
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Use maca for fertility and hormone control. Maca has been studied in relation to fertility and hormone control. Maca does have some phytoestrogenic activity. This means that the phytoestrogens, which are plant substances that can function in varying degrees as human estrogens, are active in maca and may help regulate the hormones in your system.
- Maca has been studied in animals with regards to increasing fertility. The results of these studies indicate that maca can increase both male sperm count and female litter size in animals, providing evidence that maca may be useful in increasing fertility in humans. ^{[12]
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  Chung, F., Rubio, J., Gonzales, C., Gasco, M., and Gonzales, G. F. Dose-response effects of Lepidium meyenii (Maca) aqueous extract on testicular function and weight of different organs in adult rats. J Ethnopharmacol. 4-8-2005;98(1-2):143-147.}^{[13]
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  Ruiz-Luna, A. C., Salazar, S., Aspajo, N. J., Rubio, J., Gasco, M., and Gonzales, G. F. Lepidium meyenii (Maca) increases litter size in normal adult female mice. Reprod.Biol Endocrinol 5-3-2005;3(1):16} It also increased both testosterone and estrogen, the male and female hormones, levels in animal studies.^{[14]
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  Oshima, M., Gu, Y., and Tsukada, S. Effects of Lepidium meyenii Walp and Jatropha macrantha on blood levels of estradiol-17 beta, progesterone, testosterone and the rate of embryo implantation in mice. J Vet.Med Sci 2003;65(10):1145-1146}
- Maca may be used to increase libido in post-menopausal women. Most studies have been relatively short term, and results may be seen within 6-8 weeks.^{[15]
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  Brooks NA, Wilcox G, Walker KZ, et al. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008;15:1157-1162.}
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Take the right dosage for sexual health. If you want to have sexual or hormonal benefits from maca, you need to take the right dosage. Take between 1500 to 3000 mg in divided doses daily to increase sexual interest, performance, and fertility. This amount can also act as an aphrodisiac. Take this dosage for up to 12 weeks for these benefits.
- Longer term safety studies are not available, but historically, the vegetable itself has been safely consumed on a long-term basis. This means that you can likely take it longer with minimal to no side effects.^{[16]
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  Valerio, L. G., Jr. and Gonzales, G. F. Toxicological aspects of the South American herbs cat's claw (Uncaria tomentosa) and Maca (Lepidium meyenii) : a critical synopsis. Toxicol.Rev 2005;24(1):11-35.}
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Boost your energy. Maca is often called “Peruvian Ginseng” because of its reported energy-boosting effects.^{[17]
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Balick, M. J., & Lee, R. (2002). Maca: from traditional food crop to energy and libido stimulant. Alternative Therapies In Health And Medicine, 8(2), 96-98.}^{[18]
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Hudson T. Maca: new insights on an ancient plant. Integrative Medicine: A Clinician's Journal [serial online]. December 2008;7(6):54-57.} In traditional herbal terms, maca is classified as an adaptogen, which means that it supports physiological properties that help restore the body’s balance after periods of stress. Adaptogens can function to support the endocrine glands and the nervous system. Adaptogens can also be nutrients and can boost overall body function.^{[19]
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Sego, S. (2010). Alternative meds update. Maca root. Clinical Advisor, 13(8), 58-60.}
- The dosage to increase energy levels is usually 1500 mg/day in divided doses, which is typically three 500 mg capsules per day. Supplements usually can be taken with or without food. ^{[20]
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  Valerio, L. G., Jr. and Gonzales, G. F. Toxicological aspects of the South American herbs cat's claw (Uncaria tomentosa) and Maca (Lepidium meyenii) : a critical synopsis. Toxicol.Rev 2005;24(1):11-35.}^{[21]
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- The amount of time before the effects are seen can vary, but you should start seeing results within 2-3 weeks.

Expert Q&A

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Question

How do I make maca powder into a paste for skin and scalp treatment for alopecia?

Zora Degrandpre, ND
Natural Health Doctor
Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.

Zora Degrandpre, ND

Natural Health Doctor

Expert Answer

Start by mixing a teaspoon of maca root with about a tablespoon of olive oil. Mix well and check to see the consistency is what you need. Add more oil or more maca powder as needed to give you the amount and the consistency of paste that can be applied to your skin and scalp.

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Question

Can teenagers use it?

Zora Degrandpre, ND
Natural Health Doctor
Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.

Zora Degrandpre, ND

Natural Health Doctor

Expert Answer

There are no specific studies for teenagers, but maca is used as a food in the Andes and is eaten by people of all ages, so it should be safe if used according to the directions.

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Question

Can you put maca powder in yogurt?

Zora Degrandpre, ND
Natural Health Doctor
Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.

Zora Degrandpre, ND

Natural Health Doctor

Expert Answer

Yes, you definitely can add maca powder to yogurt. Start adding it to plain yogurt to make sure it tastes good. After you know you like the taste, you can also try adding the maca powder to flavored yogurts.

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