Plant-based eating is trending in diet and nutrition. And one food that many people who have adopted vegan and vegetarian-style diets are adding to their meals is maca root. But what is it, exactly, and what are the benefits of maca root? “Maca root is a part of the cruciferous vegetable family where you’ll find other vegetables like cauliflower and cabbage,” says Valerie Agyeman, RD, LDN, registered dietitian and Founder of Flourish Heights and host of The Flourish Heights Podcast. It’s known for its use in South American cuisines.“Maca root is widely found in the Peruvian cuisine, where they use it in many dishes like baked goods, porridge and beverages,” says Agyeman. “The taste is similar to butterscotch, with a nutty and earthy flavor. There is a long history of maca being used as medicine. Traditionally, the Incas consumed maca before going into battle for extra strength and energy, but they also used it for fertility. Peruvians still use it today for immunity and to support menopause and libido.”
Is maca good for you?
The short answer: yes! “Maca root contains fiber, vitamins, minerals and amino acids. It also has antioxidants like polyphenols and plant compounds like glucosinolates,” notes Agyeman. “There’s 6 grams of fiber in 1 ounce of maca powder. It’s also rich in vitamin C, which supports immunity and skin, B6 for energy, iron to make hormones and hemoglobin and copper to support brain health.” Adds Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table, “Maca contains iodine, manganese, copper and vitamin K.” Maca is also known for its benefits for menopause, as well as libido. “Limited research does suggest that maca may help to support fertility, libido and menopausal symptoms,” says Agyeman. “However, larger studies need to be done to show that maca has benefits for sexual function.” Here are a few findings to know about based on research conducted on maca:
A small study found that taking a maca supplement showed improvements in people with menopausal symptoms such as insomnia, anxiety, and depression.Another small study found that regular intake of maca root may help alleviate SSRI-induced sexual dysfunction in postmenopausal women.A small study showed that taking 2 grams of maca per day for 12 weeks significantly improved semen concentration.
How should I use maca root?
Maca root can be enjoyed in many forms, from powder and flours to extracts and it can also be taken in a supplement form. “The most popular form of maca is maca powder. Maca powder is a great addition to smoothies, oats or by itself as a hot beverage,” says Agyeman. “Fresh maca can be used in a soup or roasted to be enjoyed as a side or baked goods like muffins. Since maca has a nutty butterscotch taste, it pairs well with sweet dishes.” She notes that if maca root or powder is exposed to prolonged heat exposure, especially at high heat, it can lessen maca’s antioxidant and adaptogen properties. And like any other supplement, you don’t want to overdo it when it comes to maca powder. “Currently, there is no established upper limit. However, intake up to 3 g a day has been seen to have no side effects,” says Agyeman. “Individuals who are pregnant or breastfeeding should talk to their healthcare provider before considering maca.” And those with thyroid issues and people on blood thinners also need to be cautious. “Maca has not been shown to be harmful; however, those who have thyroid problems may need to proceed with caution since it can impact hormone levels,” says Taub-Dix. “Caution should also go to those taking blood thinners, since maca root is rich in vitamin K, which could impact blood clotting.” Next up: 10 Best Collagen Supplements for Skin and Hair
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Valerie Agyeman, RD, LDN, registered dietitian and Founder of Flourish Heights and host of The Flourish Heights PodcastBonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table
