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Is maca a good supplement? This guide looks at what maca is, the different forms available, potential benefits, how to choose a quality product, and some of the common facts and misconceptions surrounding maca supplements.
With more and more health supplements available than ever, it can be confusing to know which ones can really make an impact and are worth the money they cost.
In this article, we take a detailed look at maca root as a supplement. We’ll cover the good and the bad and separate some of the facts from fiction.
In the ever-expanding world of health supplements, a simple root vegetable commonly called maca has gained significant attention. The term “maca supplement” has become something of a buzzword in the wellness community, sparking curiosity among people who have heard about its potential benefits.
Maca has also sparked a rash of hyperbolic claims about its effects by individuals and companies looking to maximize sales and profit.
But what is the truth about maca supplements? In this guide, we provide an in-depth exploration of maca supplements while separating fact from fiction regarding this popular natural product.
Maca can be a useful addition to the diet for people who enjoy it and find that it fits their wellness routine. It is a traditional Andean food that is also sold in convenient supplement forms including capsules and liquid extracts.
The quality of the maca, where it was grown, how it was processed, the form you choose, and how consistently you use it can all make a difference.
Maca is not a cure-all, and individual experiences vary. Choosing a high-quality product and maintaining realistic expectations are important.
Maca root is a cruciferous vegetable native to the Andes that has been used for food and medicine for thousands of years.
It is known by various names. Scientifically, it is called Lepidium meyenii, Lepidium peruvianum and Lepidium peruvianum Chacon. Traditionally it is called “maga,” “maino,” “ayak chichira” and “ayak willku,” among others.
Colloquially, it is sometimes known as “Peruvian ginseng” or “ginseng andin,” even though it is not related to Chinese ginseng. More commonly, it is known simply as maca.
Maca roots grow on the high mountain plateaus of the Peruvian and Bolivian Andes. Most evidence suggests that the origin of maca is in the Junín region of Peru, dating back at least 3,000 years.
People indigenous to the region have cultivated and consumed it since then both as a staple food and as a natural form of medicine. Traditionally, maca has been revered for its energy-supporting properties and its ability to help people and animals thrive in challenging high-altitude environments.
Today, maca is considered a true gift from the Andes. This humble vegetable is widely recognized for its nutritional and adaptogenic properties and its traditional association with vitality and hormonal wellness.
Maca roots are still cultivated in the high mountains of Peru and, after harvest, are dried and ground into chips and fine powders that are used to create maca products and supplements.
These maca products are now accessible to a global audience.
Fiction: Maca is easy to grow.
Fact: Maca grows best in the high Andes.
Context: Attempts have been made to grow maca roots in Europe, the U.S. and China. Maca is especially adapted to the harsh climatic conditions and rocky, dry soils of the high mountain regions of Peru and Bolivia.
Maca roots are typically about the size of a large common radish and grow in a range of colors. Like radishes, the color of maca roots is found predominantly in the skin. Below the skin, all maca roots are a light tan color.
Light beige to deep golden roots are grouped together and categorized as yellow maca. Yellow maca roots make up approximately 60% of the annual harvest, making them the most common and most researched of the major maca color groups.
Light pink to deep purple maca roots are categorized as red maca and make up about 25% of the annual harvest. Red maca has been shown to have different phytonutrient and antioxidant profiles than the other major colors.
Light gray to dark gray roots are grouped together and categorized as black maca. These roots make up approximately 15% of the annual harvest, making them the rarest of the three major colors. Black maca is commonly associated with energy, active routines and focus.
All maca supplements are made starting from maca roots from one of these three color ranges or from a mixture of roots from each range.
Fiction: There are only three colors of maca.
Fact: There are many more natural variations among maca roots.
Context: Although maca roots are divided commercially into three major color groups, maca farmers in Peru have identified more than 30 ecotypes of maca — for example, yellow roots with white spots, medium gray roots with yellow stripes, and pink roots with gray spots.
The answer to this question is both. Maca can be a food and it can also be sold in supplement form.
When maca is presented as a whole dried root, as maca chips — small chunks of dried root — or as maca powder, it is used as a food. Maca powder and chips can be incorporated directly into the diet rather than simply being taken as a supplement to it.
When maca powder is placed into capsules, pressed into tablets, or used to make liquid extracts, it is generally presented as a dietary supplement.
Supplements are additions to the regular diet and can include botanical ingredients, vitamins, minerals and other nutritional substances.
Fiction: Maca root is an herb.
Fact: Maca root is a food crop that is also sold in supplement forms.
Context: Although maca products are often found in the supplement aisle of natural food stores, maca powder and maca chips are food forms of the root. Maca is also sometimes confused with an herb because it is used in some of the same wellness contexts as botanical supplements.
Maca powder and maca chips are whole-root food forms and their labeling generally reflects that with a Nutrition Facts panel. Maca powder can also be incorporated into food blends and drinks.
Maca supplements, on the other hand, are intended as additions to the diet and generally use a Supplement Facts panel.
There are three common forms of maca supplements:
| Form | What It Is | Why People Choose It |
|---|---|---|
| Maca Capsules | Maca powder placed into a capsule. | Convenient, portable, pre-measured and avoids maca’s flavor. |
| Liquid Maca Extracts | Selected components of maca extracted into a liquid medium such as vegetable glycerin or alcohol. | Very easy to take, portable and simple to measure. |
| Maca Tablets | Maca powder compressed into tablet form, usually with additional processing or ingredients. | Portable and pre-measured, although we generally prefer capsules or extracts. |
Maca capsules are essentially maca powder that has been placed into a thin capsule to make taking maca simple.
Some companies use additional ingredients to help encapsulate the powder, including flow agents and fillers. At The Maca Team, we use our own capsule-making process and fill our maca capsules with 100% pure maca powder.
Maca capsules are sometimes also referred to as “maca pills” and are one of the most common forms of maca supplement.
Liquid maca extracts undergo a process designed to extract and concentrate components of maca into a liquid medium, typically vegetable glycerin or alcohol.
This is one of the easiest forms of maca supplement to take. Glycerin extracts taste slightly sweet, while alcohol-based extracts can have a sharper taste.
Of the common maca supplement formats, tablets are our least preferred option.
Maca tablets are made by compressing maca powder and other ingredients into tablet form. This usually involves additional processing and often requires stabilizers or other ingredients to help the tablet maintain its shape.
For that reason, we generally recommend capsules or extracts instead.
Fiction: Maca is difficult to incorporate into a routine.
Fact: Several maca formats make it very simple.
Context: Both maca extracts and maca capsules make measuring serving sizes and taking maca easy. They are also convenient to take on the go and useful for travel.
In both scientific literature and user experience, maca root products are associated with a variety of potential benefits.
Some of the most commonly discussed reasons for adding maca to the diet include:
Fiction: Maca contains hormones.
Fact: Maca itself does not contain human hormones.
Context: The exact mechanisms behind maca’s relationship with endocrine and hormonal function continue to be investigated. Researchers have studied compounds unique to maca, including macaenes and macamides, as part of the broader effort to understand how maca produces its effects.
With a large array of maca products available, it can be overwhelming to choose the best one for you. A few basic questions can make the process much easier.
Ask the following questions about any maca product you are considering:
Consider whether you want the value and flexibility of maca powder or the convenience of a maca capsule or liquid extract.
Next, decide whether red maca, yellow maca, black maca or tri-color maca is the right choice for you.
There are differences among the major color groups, and choosing can sometimes be difficult. For more detailed guidance, visit Which Maca Is Best? or contact our customer support team.
Fiction: Maca is a panacea for every health concern.
Fact: Maca is associated with a range of uses and potential benefits, but it is not a cure-all.
Context: Some companies make exaggerated claims about maca. Individual responses vary, and maca may not work in the same way or to the same degree for every person. It may also take time and consistent use before someone can evaluate their own experience.
Two important factors to consider when taking maca powder or a maca supplement are how much you take and how consistently you take it.
The ideal amount is individual, but for many adults a daily serving in the range of 3–9 grams is commonly used.
When first starting with maca, consistency is important. We generally recommend taking maca daily for an initial period so that you have enough time to evaluate how it fits your routine.
After an initial period of consistent use, some people prefer to include occasional days off.
For more detailed serving information, see our full maca serving guidelines.
Fiction: More maca is automatically better.
Fact: A moderate, consistent serving is enough for most people.
Context: Taking increasingly large amounts is not necessarily more useful. Consistency with an appropriate serving size is generally more important than simply taking more.
We’ve covered a great deal of information about maca supplements in this article in the hope that it helps you make an informed decision about whether maca is right for you and which form may fit your routine best.
Maca is unusual because it sits comfortably in two worlds: it is a traditional Andean food that can be eaten as powder or chips, and it is also available in convenient supplement formats such as capsules and extracts.
Maca has been associated with a broad range of potential benefits and traditional uses, including energy, vitality, sexual wellness, hormonal wellness and mood. At the same time, it is important to maintain realistic expectations. Maca is not a cure-all, and individual experiences vary.
Choosing a high-quality product, using an appropriate amount and maintaining a consistent routine are more important than looking for exaggerated promises.
If you have specific health concerns relating to the use of maca products, please consult a qualified healthcare professional for individual advice.
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