Maca: Everything you need to know

Maca, often referred to as "Peruvian ginseng," is a root vegetable native to the high-altitude regions of the Andes in Peru. It has been consumed for centuries as part of the traditional diet in the region and is known for its rich nutritional profile and versatility.

In this article, you'll find everything you need to know about maca: its origin, nutritional value, different varieties, how it's used, and what to consider when purchasing it.

What is Maca?

Maca (Lepidium meyenii) is a cruciferous vegetable related to broccoli and kale. It thrives at altitudes of over 3,500 meters (12,000 feet), where few crops can survive. The root is the edible part of the plant and comes in several colors, including yellow, red, and black.

Nutritional Profile of Maca

Maca is known for its diverse nutrient content. It contains:

• Vitamins: B1, B2, C, and E

• Minerals: calcium, potassium, magnesium, iron, and zinc

• Amino acids: including essential amino acids

• Dietary fiber: contributes to a fiber-rich diet

• Plant compounds: such as glucosinolates and polyphenols

Although maca has a history of traditional use, no specific health claims have been approved by authorities such as the EFSA or FDA regarding its effects.

Types of Maca

Maca root comes in three main varieties, each with a slightly different composition:

• Yellow maca – the most common and widely available

• Red maca – traditionally preferred by women in certain contexts

• Black maca – often used in relation to physical performance

Color preference is generally based on traditional use or personal experience.

Forms and Usage

Maca is available in various forms, making it easy to integrate into your daily routine:

• Powder – the most popular form, ideal for smoothies, oatmeal, or coffee

• Capsules – convenient for those who prefer a precise dose

• Liquid extracts – quickly absorbed and easy to use

• Gelatinized maca – pre-cooked to be gentler on digestion

Suggested use: 1–3 teaspoons (5–15 grams) of maca powder per day is commonly recommended, but always follow the product label for guidance.

Safety and Side Effects

Maca is generally considered safe when consumed in moderate amounts as part of a balanced diet. However, some individuals may experience:

• Digestive discomfort, especially with raw maca

• Sleep disturbances if taken in large amounts late in the day

• Sensitivity to hormonal changes, particularly in those with thyroid conditions or hormone-related health issues

Precautions:

• If pregnant, breastfeeding, or taking medication, consult a healthcare provider before use.

• People with thyroid conditions should be cautious with raw maca due to its natural goitrogens.

Scientific Interest

Research into maca is ongoing, with studies exploring its nutritional value and traditional uses. Some areas of interest include mood, energy metabolism, and fertility. However, these findings are preliminary, and no health benefits can be officially claimed under current European or U.S. regulations.

At this time, no health claims for maca are authorized by the EFSA or FDA. Consumers should interpret scientific findings cautiously and as part of a broader context of healthy living.

What to Look for When Buying Maca

When purchasing maca, consider the following:

• Organic certification – to ensure the product is free from pesticides

• Origin – Peruvian maca is often seen as the traditional and authentic source

• Type – choose between yellow, red, or black based on your goals or preference

• Transparent lab testing – reputable brands will share quality testing information

Easy Ways to Add Maca to Your Diet

Maca is simple to use in everyday recipes. Here are a few ideas:

Maca Smoothie
– 1 tsp maca powder, 1 banana, 1 cup almond milk, 1 tbsp peanut butter – blend and enjoy

Maca Latte
– 1 tsp maca powder, 1 cup almond milk, 1 tsp cinnamon, 1 tsp honey – heat and whisk until frothy

Maca Energy Balls
– 1 cup oats, 2 tbsp maca powder, 2 tbsp nut butter, 2 tbsp honey – mix, roll into balls, and refrigerate

Final Thoughts

Maca is a unique root with a long history of traditional use and a rich nutritional profile. Whether added to your morning smoothie or taken in capsule form, it can be a simple and flavorful addition to a varied diet.

Note: Maca is a food supplement, not a medicine. It is not intended to treat, diagnose, prevent, or cure any disease. Always use responsibly and consult a professional when in doubt.