What Most People Don’t Know About the Incredible Maca Root — and What You Need to Know to Take Advantage of Its Benefits
You’ve probably seen maca root supplements on the market—maybe even tried one yourself.
People take maca for energy, hormone support, mood, and fertility.
But here’s something you might not know: not all maca is the same.
In fact, there are quite a few nuances to maca and it can be hard to get the details straight.
Did you know that there were different types of maca? Just like potatoes come in different colors, so does maca root. And those colors matter — because each type of maca can have a different effect within your body.
But that's not all to consider. Just like there are many ways to cook a potato, there are different ways of processing maca to make a supplement.
For example, you can buy maca root raw or gelatinized - but your results can differ depending on which one you consume.
If you're serious about getting benefits from maca, it’s important to choose the right type — and the right form.
You need to have the full story—so let’s walk through Maca 101 together. Plus, you should see some of the research, so you can make the choice that’s right for you.
We’ll Answer Some of Your Key Questions Like:
- How long does it take for maca root to work?
- What's the best type of maca root for women?
- What's the best type of maca root for men?
- Are there side effects of maca root?
- Is maca root safe during pregnancy?
- Where can I buy maca root that’s effective?
Plus, you'll get answers to a few more bonus questions that you might not even know you have!
First, What Is Maca?
Maca (Lepidium meyenii) is a root vegetable grown in the Andes Mountains of Peru at high altitude. People have used it for thousands of years to support energy, fertility, sex drive, better moods, and endurance.
Traditionally, people cooked or boiled maca before eating it — and there’s a good reason for that (we’ll get to it).
Today, maca is available in many forms:
- Raw maca powders
- Gelatinized maca powder
- Organic gelatinized maca root capsules
- Teas and blends
But the type and form you choose determine how well it works.
The 3 Main Types of Maca: Black, Red, and Yellow
Maca root comes in different varieties, and each type has unique effects on the body.
Black Maca
- The most nutrient-dense variety*
- Improves memory and focus*
- Helps with blood sugar and metabolism*
- Enhances mood*
- Keeps bones strong*
- Shown in studies to support male fertility by creating more and healthier sperm*
- Also shown to improve physical stamina and energy*
Red Maca
- Often used for prostate health and bone density in men*
- Keeps bones strong*
- Boosts mood and lower stress*
Yellow Maca
- The most common and affordable form of maca root*
- More general in effect; used for energy, but not well-studied in targeted clinical trials*
- Often found in “blended” maca supplements*
What the Research Says
1. Maca Root Benefits for Men
- Increases sperm count*
- Improves sperm motility*
- Increases semen volume*
So overall, maca root has the potential to improve sperm quality, fertility, and sexual performance in men.*
2. Maca Root Benefits for Women
Are you looking for a supplement to help perimenopause or menopause symptoms? You might want to give black maca root a try.*
- Improves libido*
- Reduces anxiety*
- Helps balance hormones*
3. Maca Root Benefits for Both Men and Women
- Better physical performance*
- Increases in perceived energy and stamina*
- Builds stronger bones*
- Better mood regulation*
- Increases sex drive*
Moral of the story?
Black maca has more antioxidants than red or yellow maca. That means it helps protect your cells from damage.*
Black maca may also help with brain health, physical performance, and how your body manages blood sugar.*
What's the best type of maca root for men? While both red and black have their benefits, black maca root is a winner.*
Especially for men that are looking to increase their sex drive, sexual health, sperm count, and energy.*
What is the best type of maca root for women? That depends on your stage of life.
Black maca may not be the best choice for women with hormone imbalances like PCOS. Experts think this might be because black maca affects how the brain talks to the body to control hormones. While this might be great for some women, it might negatively impact women struggling with PCOS.*
However, a black maca supplement might reduce symptoms for women in perimenopause or menopause.*
Overall, if you're looking for optimal mood, fertility, or energy, black maca is the best choice.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Wondering how long it takes for maca root to work?
Studies show benefits can appear within 2 to 12 weeks, depending on the individual and how much you're taking.
Side Effects of Maca Root
Maca is generally safe and well-tolerated. However, some people may experience:
- Digestive discomfort (especially from raw maca powder)
- Restlessness or overstimulation at extreme doses
If you're new to maca, start with 1,000–2,000 mg/day of gelatinized black maca and adjust as needed.
Maca Root and Pregnancy
There is no clear clinical research that confirms the safety of taking maca root during pregnancy.
While people traditionally consume maca in Peru, healthcare providers recommend avoiding it if pregnant.
Now that we know what maca is, what its benefits are, and what type to take, let's talk about another nuanced aspect of maca - where it comes from.
Not All “Peruvian Maca” Is Truly Peruvian
Many supplements claim to contain maca root from Peru, but don't be fooled. Most of the time, that simply means the seeds came from Peru — not the actual root.
In many cases, these seeds are grown and harvested in China.
They are not grown in the Andes Mountains, where maca has been grown for thousands of years.
This matters. A lot. Here's why:
Altitude = Nutrient Density
Maca develops its full nutritional and phytochemical profile only under specific conditions — especially high altitudes.
The central Andean highlands of Peru, at elevations of 3,500 to 4,500 meters (11,500 to 14,800 feet), provide:
- Intense UV exposure
- Cold night temperatures
- Unique volcanic soil
- Environmental stress that boosts levels of the bioactive compounds in maca
You know the phrase, "what doesn't kill you makes you stronger?" This is a good example of that.
Maca grown at lower altitudes — like in parts of China — lacks this natural stress, which can lead to lower concentrations of active compounds.
Pesticide and Contamination Risks in Chinese-Grown Maca
To make up for the fact that their maca is grown outside of the Andes, large-scale maca farms in China often rely on:
- Pesticides and herbicides to manage pests and growth
- Agricultural chemicals to stimulate root development in non-native soils
- Non-organic, industrial-scale farming practices
In some agricultural regions of China, there is soil and water contamination with heavy metals and chemical residues — especially in areas with prior industrial activity.
This worries us, because it means there is:
- Potential toxic load in the final maca powder
- Lack of regulation and transparency in the supply chain
- Unknown long-term safety implications for consumers
That's why you need to look for companies that source organic maca grown at high altitudes in the Peruvian Andes. But don't stop there- also look for third-party tested supplements.
Alright, now let's get into why it's important to know how your maca root is made.
Raw Maca vs. Gelatinized Maca
You’ve probably seen raw maca sold in powders or smoothies and labeled as “pure” or “unprocessed.” But raw maca contains complex starches that are hard for your body to digest.
Traditional Peruvian cultures never ate maca raw. People always boiled or cooked it first, a process similar to what we now call gelatinization.
So what is gelatinization?
They make gelatinized maca by gently heating the root to remove starch. This makes the nutrients easier to absorb. But don’t worry - it’s still 100% plant-based and vegan — despite the confusing name.
Why gelatinized maca works better:
- Easier digestion
- Better absorption
- Higher concentration of active nutrients
Why We Only Use Gelatinized Black Maca
At Nourishing Nutrients, we don’t cut corners. We chose black maca because that’s where the strongest evidence is. And we gelatinize it because that’s what works best for you.
Our USDA Organic Gelatinized Black Maca Capsules are:
- Made from 100% Peruvian black maca root
- Gently gelatinized for better absorption
- USDA Organic, vegan, and third-party tested
- Free from fillers, synthetic additives, or raw powder blends
We wouldn’t offer anything less.
Capsules vs. Powder: What’s Best?
Let’s be honest — organic maca root powder is an acquired taste. Earthy, bitter, and tough to hide in smoothies or coffee.
Capsules make it simple:
- No prep, no mess
- Accurate dose every time
- Easier on digestion than raw powder
If you’re like me, you want clean ingredients, real science, and to not waste time.
So what's the best maca root supplement?
Our gelatinized black maca capsules support how you live—and what you stand for.
Final Thoughts
Not all maca is the same — and not all maca supplements deliver results equally.
If you're trying maca to improve your energy, balance hormones, or support reproductive health, make sure you're choosing:
- The right variety (black)
- The right form (gelatinized)
- And a company that respects the science
You don’t need to guess. You just need the organic maca supplement that’s been shown to work.
That's why you need to try our USDA Organic Gelatinized Black Maca Capsules.
As always, please consult your healthcare professional before starting any supplement, especially if you are pregnant, nursing, have a medical condition, or are taking any medications.
References
- Minich DM, Ross K, Frame J, Fahoum M, Warner W, Meissner HO. Not All Maca Is Created Equal: A Review of Colors, Nutrition, Phytochemicals, and Clinical Uses. Nutrients. 2024;16(4):530. https://doi.org/10.3390/nu16040530. PMID: 38398854; PMCID: PMC10892513.
- Gonzales-Arimborgo C, Yupanqui I, Montero E, Alarcón-Yaquetto DE, Zevallos-Concha A, Caballero L, Gasco M, Zhao J, Khan IA, Gonzales GF. Acceptability, Safety, and Efficacy of Oral Administration of Extracts of Black or Red Maca (Lepidium meyenii) in Adult Human Subjects: A Randomized, Double-Blind, Placebo-Controlled Study. Pharmaceuticals (Basel). 2016;9(3):49. https://doi.org/10.3390/ph9030049. PMID: 27548190; PMCID: PMC5039502.
- Gonzales C, Rubio J, Gasco M, Nieto J, Yucra S, Gonzales GF. Effect of Short-Term and Long-Term Treatments with Three Ecotypes of Lepidium meyenii (Maca) on Spermatogenesis in Rats. J Ethnopharmacol. 2006;103(3):448–454. https://doi.org/10.1016/j.jep.2005.08.035. PMID: 16174556.
- Lee E, Park M, Kim B, Kang S. Effect of Black Maca Supplementation on Inflammatory Markers and Physical Fitness in Male Elite Athletes. Nutrients. 2023;15(7):1618. https://doi.org/10.3390/nu15071618. PMID: 37049458; PMCID: PMC10097151.
- Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L. Beneficial Effects of Lepidium meyenii (Maca) on Psychological Symptoms and Measures of Sexual Dysfunction in Postmenopausal Women Are Not Related to Estrogen or Androgen Content. Menopause. 2008;15(6):1157–1162. https://doi.org/10.1097/gme.0b013e3181732953. PMID: 18784609.
- Ybañez-Julca RO, Asunción-Alvarez D, Palacios J, Nwokocha CR. Maca Extracts and Estrogen Replacement Therapy in Ovariectomized Rats Exposed at High Altitude. Reprod Med Biol. 2020;20(1):88–95. https://doi.org/10.1002/rmb2.12357. PMID: 33488288; PMCID: PMC7812464.
