Maca root: what is it & what are its benefits?

However, while some foods may often steal the limelight, other ingredients may also make a big difference to your overall health and wellbeing. Maca root, for example, has been used for centuries in some parts of the world because of its potential nutritional effects.

Also known as Peruvian ginseng or Lepidium meyenii, maca is a potent superfood that grows exclusively in the central Andes. Its roots boast a rich blend of fibre, protein, carbohydrates, and amino acids, as well as vitamins and minerals like iron and calcium.¹ 

Celebrated for centuries by indigenous populations in South America, maca is widely recognised for its various anecdotal health benefits.¹ 

Maca belongs to the Brassicaceae family – the same family as vegetables like broccoli, cabbage, and cauliflower – and this powerhouse plant is largely believed by locals to boost factors like sexual dysfunction and stamina. However, there isn’t enough scientific evidence to support these benefits.^2,3 

Some studies have also shown maca may support hormonal regulation. This may help reduce the severity of the hormonal-related symptoms you often experience during menopause. However, due to possible reporting biases and variation in the studies, researchers have suggested further research is needed.⁴ While there isn’t enough scientific evidence for these health benefits, maca root still has plenty of culinary uses and is rich in amino acids!¹

Since maca root is quite hard and dense in its raw form, it’s often converted into a powder to increase its shelf life, make it easier to consume, and improve its digestibility. 

Here’s how the process works:

While there’s some conflicting evidence, certain studies (done in the lab or on rats) have shown that incorporating maca root into your diet may offer various health benefits.^3,4,5 

Some of these potential health benefits include: 

• boosting your energy levels: packed with vitamin B2 (riboflavin) and iron, maca powder may serve as a natural energy booster,⁶ reducing fatigue and supporting immune function
• supporting your muscles: high in protein and containing an active ingredient known as triterpenes, maca powder may promote the growth, maintenance, and maturation of muscles, possibly enhancing both your workout performance and recovery⁷
• improving brain function: maca has been shown in mouse studies to improve cognitive function and motor coordination, and may even be effective in slowing down age-related cognitive decline.⁸ This study would need to be repeated in humans to see if it would have the same effects
• increasing bone strength: maca powder also contains zinc, which helps support normal strong and healthy bones, ensuring your skeletal system remains robust⁹
• increasing sex drive: often associated with sexual health by indigenous populations, maca root has been shown in some studies to increase sexual desire.¹⁰ However, more rigorous studies are needed to confirm this link¹¹
• supporting men’s health: while more research is required, studies have shown that maca can have a positive impact on not only reducing erectile dysfunction in men but also increasing the quality of semen in both fertile and infertile men^12,13

Please note scientific evidence for maca root is very limited and although there are some emerging studies, more clinical research needs to be conducted. Please speak to your GP before taking any new products.

Now you know what maca root is, how it’s made, and the various health benefits it may offer, you may be wondering how you can now actually incorporate it into your diet. Don’t worry – we’ve got that covered too. 

As maca is available in powder form, it’s incredibly easy to add it to a wide range of recipes to suit your own tastes and preferences. We’ve highlighted a few of our favourite ideas below.

One of the best ways to incorporate maca powder into your diet is by adding it to your smoothies. While you can do this with more or less any of your favourite smoothie recipes, maca is naturally sweet and malty so goes well with nuts, chocolate and caramel flavours. 

Here’s a tasty recipe to harness the potential power of maca powder and give you that health kick you're looking for.

If you’re not keen on smoothies or are looking for further recipe inspiration, here are some alternative (yet equally delicious!) ideas to do just that.

• Refuel with a maca energy bar: by adding maca powder to your favourite energy bar recipes, you can create a healthy snack to refuel with during busy days. 
• Start your day with maca pancakes: enhance your breakfast pancake batter by adding a sprinkle of maca powder and start your day off right.
• Sip on a maca latte: maca's naturally creamy and malty taste goes perfectly with coffee, so why not add a spoonful of maca powder to your morning cup?
• Relax with a maca hot chocolate: if coffee isn’t your thing, adding maca powder to hot chocolate or warm milk will have the same effect, offering a potential energy boost without the need for any extra sugar or caffeine. 
• Elevate your morning oats: since maca powder pairs well with chocolate and peanut butter, try adding a sprinkle of it to your porridge to enhance its overall flavour and nutritional profile.
• Take maca to the gym: you can easily support your post-workout recovery and replenish your energy levels by adding maca powder to your protein shakes. 

For further information or advice on adding maca as part of your diet, consult your doctor. They’ll be able to discuss the various benefits and risks of maca in more detail, working with you to find effective ways to safely add it to your diet.

 From boosting energy levels to increasing your sex drives, maca root may offer several health benefits to improve your overall health and wellbeing. While the evidence is still growing regarding these health benefits, why not try adding it into a smoothie for its butterscotch-like malty taste? 

Highly versatile and rich in important nutrients, it’s easy to add to your diet and incorporate into your day-to-day routine.