Maca powder: How to use and what are the benefits?

Maca powder has become extremely popular as a dietary supplement in recent years. It is a plant native to the highlands of Peru, the root of which is dried and ground into a powder. It has been traditionally used to improve various aspects of health – from fertility and libido to energy and general stamina. Find out all about the origins, key benefits and how to use this “superfood”.

What is Maca?

The plant Lepidium meyenii , better known as Peruvian ginseng, grows in the Andes of Peru at altitudes above 4000 meters. It is adapted to harsh climatic conditions and belongs to the cruciferous family (Cruciferae) together with broccoli, cauliflower, cabbage and kale.

The edible part of the plant is the root, which can be of various colors – white, yellow, red, black. It is most often dried and consumed as maca powder . Its taste is described as earthy and nutty, which is not appealing to everyone, so it is often added to smoothies, oatmeal or various desserts.

Key interesting fact: Maca has a long history of medicinal and culinary use in Peru, and numerous modern studies confirm its positive health effects ( source ).

1. Maca powder is very nutritious

A significant part of maca’s popularity comes from its rich nutritional composition. In 28 g (approximately two tablespoons) of maca powder, we can find:

Maca is rich in carbohydrates, low in fat, and high in fiber. It is also packed with essential vitamins (C, B6) and minerals (iron, copper, potassium), and contains phytochemicals like glucosinolates and polyphenols that may have additional health benefits.

Summary: Maca powder is rich in carbohydrates, vitamins, and minerals, which contributes to its nutritional value and potential health benefits.

2. It can increase libido (in men and women)

One of the most well-known uses of maca is its purported ability to enhance sexual desire and libido. Studies show that taking maca regularly (for at least 6 weeks) can lead to a noticeable increase in sex drive ( 8Trusted Source ).

Summary: Maca has been used for centuries to boost libido, and scientific studies confirm this effect in both men and women.

3. It can increase fertility in men

When it comes to fertility, sperm quality and quantity play a significant role. Several studies have shown that maca has a beneficial effect on sperm count, motility, and concentration. In one study, men with mild asthenozoospermia and/or oligozoospermia showed significant improvements in sperm parameters after 12 weeks of maca tablet consumption ( research ).

Summary: Maca may improve sperm quality and quantity, which is an important factor in male fertility.

4. Possible relief of menopause symptoms

Menopause is a time when women naturally experience a drop in estrogen levels, resulting in uncomfortable symptoms like hot flashes, mood swings, and sleep disturbances. Research suggests that maca may help alleviate these symptoms ( PubMed ). Some studies also suggest that it may have a protective effect on bone density, which is especially important for postmenopausal women.

Summary: Maca helps relieve some symptoms of menopause and may contribute to maintaining bone health during this period.

5. Maca powder can improve mood

Plant compounds in maca (flavonoids) may help reduce depression and anxiety, while also improving mood. In particular, menopausal women report positive effects on mental health when consuming maca regularly.

Summary: Thanks to flavonoids, maca can positively affect mental well-being and reduce anxiety.

6. It can increase athletic performance and energy

Maca powder is increasingly popular among athletes and bodybuilders. It is believed to help gain muscle mass, increase strength and endurance. A study on cyclists showed an improved race finish time after 14 days of taking maca extract ( study ).

Summary: Regularly taking maca may contribute to increased energy, endurance, and better athletic performance.

7. Possible skin protection from the sun

Maca extract applied to the skin may provide some protection against UV rays. The protective effect is attributed to polyphenol antioxidants and glucosinolates. However, it does not replace the use of sunscreen , but can have a complementary effect.

Summary: Topical application of maca extract helps protect the skin from UV radiation, but a cream with a protective factor is still recommended.

8. Improving memory and learning

In its native Peru, maca has been traditionally used to enhance concentration and academic performance. Research shows that black maca root in particular can have a beneficial effect on memory and learning ( source ).

Summary: Black maca may be beneficial for cognitive functions like memory and concentration, and supplements like Forever Focus further support this effect.

9. Maca powder and prostate health

Benign prostatic hyperplasia (BPH) is a common problem in older men. Several studies suggest that maca can reduce the size of the prostate, mostly due to its high content of glucosinolates, which are also associated with a reduced risk of prostate cancer ( source ).

Summary: Regular consumption of maca may help with enlarged prostate problems, especially when combined with other natural supplements.

How to use Maca powder?

Maca can be found in various forms: powder, capsules, liquid extract. If you decide to use powder, it is most often added to:

• Smoothie – combine fruit, milk or yogurt
• Oatmeal – mix before cooking or after the mixture has cooled slightly
• Pastries and cakes – the powder can be added to the dough, but some of the active ingredients may be reduced due to high temperatures

The recommended daily dose varies, but is usually between 1.5 and 5 grams per day. If you want a reliable source and consistent quality, consider Multi Maca tablets, which offer a standardized formula and easier dosing.

Important note: If you are pregnant or breastfeeding, be sure to talk to your doctor or nutritionist before consuming maca powder.

Conclusion: Why include Maca in your diet?

Maca powder deserves its title as a “superfood” due to its high content of nutrients, vitamins, minerals, and phytonutrients. Research shows that it can positively impact libido, fertility, mood, menopausal symptoms, athletic endurance, and more. If you’re looking for a natural solution that can support health on multiple levels, maca powder is worth considering.

Keep in mind that everyone reacts differently to supplements, so if you have any medical conditions or are taking medication, consult your doctor. In any case, regular use of quality maca can be a valuable step towards better functioning of the body.

If you want to increase energy, endurance and support your immunity in a targeted way, take a further look at the Forever C9 detox program for comprehensive nutritional support.

Don’t forget to share this article with friends and acquaintances who want to know more about maca. We believe that the information will be useful to anyone looking for natural ways to improve their daily vitality!

Disclaimer: This content is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a professional before introducing new supplements or making major lifestyle changes. Results may vary by individual.