Maca Root Side Effects (Plus Health Benefits and Dosage)

Key Takeaways

• Side Effects: Digestive issues, hormonal changes, menstrual cycle changes, sleep disruptions, allergic reactions, and interactions with medications are potential concerns.
• Health Benefits: Maca may enhance energy, mood, libido, fertility, and offer menopausal support.
• Cautions: Pregnant or breastfeeding women, individuals with thyroid problems, and those on hormone replacement therapy should use maca cautiously.
• Safe Consumption: Start with a low dose, choose organic and gelatinized forms, and monitor your body's response.
• Dosage: Beginners should start with 1-2 grams of maca powder or a 500mg capsule per day, gradually increasing up to 3 grams daily.
• Varieties: Red, black, and yellow maca offer different potential benefits, but more research is needed.
• Alternatives: For those sensitive to maca, ashwagandha, rhodiola rosea, and ginseng are alternative adaptogenic herbs to consider.

Maca root (Lepidium meyenii) has been a staple in the Andean highlands of Peru for centuries. This little powerhouse, a cruciferous vegetable related to broccoli and kale, was traditionally used for its nutritional value and potential health benefits. Over time, maca gained popularity worldwide, praised for its reported effects on energy, mood, and fertility.

But before you jump on the maca bandwagon, it's important to consider both sides of the coin. This guide will explore the potential side effects of incorporating maca root into your diet, while also going into its reported health benefits. Let's get started by taking a closer look at what maca root actually is.

What is Maca Root?

Maca flourishes in the harsh conditions of the central Peruvian Andes Mountain, growing at altitudes exceeding 4,000 metres. This resilience is reflected in its dense nutrient profile. Maca comes in three main colour varieties – red, black, and yellow – each with its own subtle flavour and potentially unique properties. We'll explore these variations later in the post.

Potential Side Effects of Maca Root

While generally well-tolerated, maca root can cause some side effects in certain individuals. It's important to be aware of these potential downsides before incorporating maca into your diet. Here's a breakdown of the most common side effects:

Digestive Issues

Some people experience bloating, gas, and indigestion after consuming maca. This is especially true for those new to maca or those taking high doses. These issues typically subside within a few days as your body adjusts. Starting with a low dose and gradually increasing it can help minimise digestive upset.

Hormonal Changes

Maca possesses adaptogenic properties, meaning it may help regulate the body's response to stress. However, due to its potential estrogenic effects, maca might cause hormone level fluctuations in some individuals. Women with hormone-sensitive conditions like endometriosis or uterine fibroids should exercise caution when considering maca.

Menstrual Cycle Changes

Some women report irregular periods or spotting after taking maca. While the exact mechanism is unclear, maca may interact with the body's natural hormonal balance. If you experience significant changes in your menstrual cycle after starting maca, consult your healthcare professional.

Sleep Disruptions

In rare cases, maca can disrupt sleep patterns, causing insomnia or restlessness. This might be due to its potential stimulating effects. If you experience sleep disturbances after taking maca, try consuming it earlier in the day or consider reducing the dosage.

Allergic Reactions

Although an uncommon maca root side effect, allergic reactions can also occur. Symptoms may include skin rashes, itchiness, or difficulty breathing. If you experience any of these symptoms after consuming maca, discontinue use immediately and seek medical attention.

Interaction with Medications

While maca can be a beneficial addition to a healthy lifestyle, it's important to be mindful of potential interactions with other supplements you might be taking. Here are some considerations:

• Antidepressants: Maca may possess mood-boosting properties. If you're taking antidepressants, consult your doctor before consuming maca, as it might interfere with their effectiveness.
• Blood Thinners: Maca may have blood-thinning properties. If you're taking blood thinners like warfarin, discuss maca with your doctor to avoid potential complications.
• Thyroid Medication: Maca may influence thyroid function in some individuals. If you have thyroid issues or take medication for it, talk to your doctor before starting maca.

Research is ongoing regarding maca's interactions with other supplements and substances. It's always best to consult your healthcare professional before combining maca with other supplements or medications to ensure safety.

Health Benefits of Maca Root

Although maca root has side effects, it isn't just gaining popularity for no reason. Studies suggest it offers a range of potential health benefits, impacting everything from energy levels to fertility. Here's a glimpse into what maca might bring to the table:

• Enhanced Energy and Stamina: Many users report increased energy levels and improved stamina after consuming maca. This might be due to its adaptogenic properties, helping the body better manage stress and fatigue.
• Improved Mood and Libido: Traditionally, people have used maca as an aphrodisiac, and some studies suggest it may indeed enhance libido or sexual desire in both men and women. Additionally, maca might positively help with sexual dysfunction by influencing mood, potentially reducing symptoms of anxiety and depression.
• Fertility Support: Research indicates maca may have a positive effect on semen production and sperm count in men. For women, maca might regulate menstrual cycles and potentially boost fertility. During a clinical trial, researchers reported that supplementation with maca root also improved sexual function, especially in males experiencing mild erectile dysfunction (ED).
• Menopausal Support: Maca has been studied for its impact on postmenopausal women. In a 2008 systematic review, maca was found to reduce symptoms of menopause in women. It may help alleviate issues such as hot flashes, mood swings, and sleep disturbances.

Who Should Be Cautious?

While maca offers a range of potential benefits, it's not suitable for everyone. Here are some groups who should exercise caution or avoid maca altogether:

• Pregnant and Breastfeeding Women: There isn't enough scientific evidence to confirm the safety of maca during pregnancy and breastfeeding. Due to its potential hormonal effects, it's best to err on the side of caution and avoid maca during these times.
• Individuals with Thyroid Problems: Maca may interact with thyroid medication. If you have any thyroid issues, consult your doctor before consuming maca.
• People on Hormone Replacement Therapy (HRT): Maca's potential estrogenic effects might interfere with HRT medications. Discussing maca with your doctor is crucial if you're on HRT.

How to Safely Consume Maca Root

The key to reaping the benefits while minimising the maca root side effects lies in responsible consumption.

As mentioned earlier, begin with a small amount of maca extract and observe how your body reacts. Increase the dosage gradually to allow your body to adjust.

Look for organic, gelatinized maca from reputable sources. Gelatinized maca is easier to digest and absorb by the body.

Be mindful of form and dosage. Different maca forms (powder, capsules, extracts) have varying concentrations. Stick to the recommended dosage based on the specific form you're using. Did you know that there's also a coffee form? Learn more about maca coffee right here.

Lastly, pay attention to how your body reacts to maca. If you experience any unpleasant side effects, discontinue use and consult your healthcare professional.

Recommended Dosage

For beginners, a low dose of around 1-2 grams of maca powder or a 500mg capsule per day is recommended. You can gradually increase the dosage up to a maximum of 3 grams daily, based on your individual tolerance and desired effects. Maca powder can be easily incorporated into smoothies, yoghurt, or oatmeal.

Choosing the Right Maca for You

Did you know there are different varieties of maca root? Each type boasts unique properties:

• Red Maca: Traditionally associated with boosting energy and stamina, red maca might also support sexual health and vitality.
• Black Maca: Often linked to improved fertility and sperm health in men, black maca may also enhance libido in both sexes.
• Yellow Maca: Believed to promote emotional well-being and mental clarity, yellow maca might also help reduce stress and anxiety.

It's important to note that these are just potential benefits based on traditional uses and some preliminary research. More studies are needed to definitively confirm the specific effects of each maca colour.

Another factor to consider is organic certification. Choosing organic maca helps ensure you're getting a product free from pesticides and other harmful chemicals.

Maca Root Alternatives for Sensitive Individuals

If you experience side effects with maca or are concerned about its hormonal effects, there are alternative adaptogenic herbs you can explore. These natural options offer similar stress-balancing and health-promoting properties:

• Ashwagandha: This ancient herb is known as an "Indian Ginseng" and is revered for its potential to reduce stress and anxiety, improve sleep quality, and boost overall well-being. [link to The Bircher Bar blog post on Ashwagandha vs Maca Root Together]
• Rhodiola Rosea: Often referred to as "Golden Root," rhodiola rosea is prized for its adaptogenic properties. It may help combat fatigue, enhance mental clarity, and improve physical performance.
• Ginseng: This popular herb has been used in traditional Chinese medicine for centuries. Different ginseng varieties offer various benefits, with some potentially enhancing energy levels, cognitive function, and immune health.

You can also opt to consume some of these adaptogens together, such as ashwagandha with maca root.

Frequently Asked Questions

Q1. What does Maca root do for the female body?

Maca root may help balance hormones, especially during menopause, reducing symptoms like hot flashes and mood swings. Some women report an increase in sexual desire and improved sexual function after using maca. It’s also associated with enhanced energy levels and overall well-being.

Q2. Is maca good for everyone?

No, maca isn't suitable for everyone. Pregnant and breastfeeding women, those with thyroid issues, and people on hormone replacement therapy should avoid maca or consult their doctor first. Some may experience side effects like digestive issues or hormonal fluctuations.

Q3. Can you overdo it on maca?

Yes, you can overdo it on maca root. Excessive amounts might increase the risk of side effects. It's best to start with a low dose and gradually increase it while monitoring your body's response.

Wrapping Up

Maca root is a fascinating example of how nature provides us with powerful tools to support our health and well-being. It's a reminder that many natural solutions have been around for centuries, waiting to be rediscovered.

While maca might not be suitable for everyone, there's a whole world of adaptogenic herbs waiting to be explored. If you're looking for ways to support your liver health naturally, be sure to check out our blog post on the best herbs for liver repair and health. Remember, it's always wise to consult your healthcare professional before starting any new supplements or herbs.

Darcy Ogdon-Nolan

Holding a Bachelor Of Science (Hons.) combined with close to a decade now in the health food and wellness industry, I believe I'm uniquely positioned to provide a depth of knowledge and first-hand experience on emerging health products, trends and ideas! From greens powders and medicinal mushrooms through to protein powders and workout nutrition - I'm particularly interested in what modern science can uncover about what human cultures have been using to treat ailments for millennia!