Energy & Metabolism
Maca Root
A Peruvian root traditionally used to support energy and hormonal balance, especially around libido and mood.
Hormone Balance
Energy
Mood
Serving
1-2 tsp powder (5g)
Calories Per Serving
20
Key nutrients
Vitamin C, copper, iron, plant sterols
Nutrient density
Not officially rated
Why it’s worth eating
Maca root is an adaptogen that can help enhance energy, mood, and stamina. It’s high in vitamin C, copper, and iron. Add maca powder to smoothies, oats, or baked goods.
What you may notice
Energy and libido
Mood stability
Markers worth tracking
Hormone panel (as advised by a doctor)
Energy/fatigue self-report trends
How to eat it
Start with a small dose and work up, maca has a strong, slightly bitter flavor and some people notice a stimulating effect best taken earlier in the day.
Pairs well with
Healthy fats or a balanced meal, may reduce stomach upset some people report on an empty stomach
Cacao, a common and complementary flavor/traditional pairing
Storage
Store powder in an airtight container away from light and moisture; keeps for about a year.
The numbers, per 1-2 tsp powder (5g)
NA
Vitamin K
0%
Vitamin A
1%
Vitamin C
2%
Calcium
2%
Iron
1%
Magnesium
1%
Potassium
0%
Vitamin B12
NA
Vitamin D
Fiber
1g
No generic USDA entry, branded product data used
Evidence
B
Small RCTs show a libido signal independent of hormones. Samples are small and objective (non-self-report) endpoints are lacking.
Study dose vs. serving
3.0 g/day improved antidepressant-induced sexual dysfunction. A separate trial (n=57 men, 1500 mg) improved self-reported desire with NO change in testosterone, LH, FSH or estradiol.
Dording CM, et al. Evid Based Complement Alternat Med. 2015;2015:949036. PMID 25954318. Double-blind RCT, n=45 women, 12 weeks.
Use caution if
You have a hormone-sensitive condition, maca may influence hormonal pathways; discuss with a doctor first
You have thyroid issues, maca is a cruciferous-family root and contains goitrogenic compounds
Details
Type
Season
Imported, powder, year-round
Forms
Powder, capsule, gelatinised powder
Price
Mid
Bioactive
Macamides and macaenes
Heat stable
Yes - traditionally gelatinised (cooked) before consumption
Reliability
3 / 5
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