How Many Maca Capsules Should I Take Per Day

Overview Of How Many Maca Capsules to Take Per Day

Most maca capsules contain 500mg to 750mg of powdered mac (ours contain 750mg each).  A good starting point for most people is 2 to 3 capsules per day, which gives about 1.5 to 2.25 grams. After one week, you can increase gradually depending on your comfort and goals, up to around 6 to 8 capsules per day.

Introduction

Maca root (scientific name, Lepidium meyenii) is a vegetable in the mustard family native to the high Andes mountains of Peru and Bolivia.   Originally a wild plant, it has been cultivated for 1000s of years and eaten as a food source and as a natural remedy for conditions including lack of fertility, hormonal imbalance, fatigue and low libido.

Maca root is available in several forms including powders, chips, capsules and extracts.  Serving suggestions for powders and chips typically range from 3-9 grams daily.  Servings for extracts depend a lot on the type of extract.   But what about serving sizes for maca capsules?   Because maca capsules vary in size and even potency, many people find themselves unsure about how many to take each day.  In this article we’ll answer that specific question: “how many maca capsules should I take?”

Quick Reference: Daily Maca Capsule Serving Guide

Factors That Affect How Much Maca You Should Take

It’s good to remember that there is no one-size-fits-all maca servings size, whether with capsules or powder. The right amount depends on your body weight, energy sensitivity, level of physical activity, and desired outcome.  It’s important to start slow, observe your energy, mood, and sleep, and increase only as needed. Keeping a daily journal of your experience can help fine-tune your dosage.

Let’s have a closer look at the major factors that influence how much maca a person should take in general.    

Maca is a food, not a supplement or herb.   Traditionally it has been a dietary staple in the diet of people native to the high Andes.    To this day, people from that zone eat up to about 10g-100g of baked or boiled whole maca roots daily or at least several times a week.  

• Age – Your age can affect how much maca you should take.   For example, a woman going through menopause might end up taking more maca daily than she did when she was younger.   
• Weight – Body weight has an effect on the amount of maca you take as well.   Heavier people tend to need more than lighter people to achieve similar results.   
• Activity Levels – Very active people, athletes, body builders, etc. will take more maca on average than a person who is less active.
• Overall Health – This is an extremely individual consideration.  For some people it may make sense to take a bit more (for example men taking maca for prostate health), while for others it may make sense to take a bit less.   If you have a specific health condition that you are concerned about, we recommend consulting with a competent and knowledgeable health care professional before starting to take maca in any form.   
• Type of Maca – The type of maca you take, whether it is a premium (more concentrated) or standard product may also affect the amount which works best for you.  

The Optimal Recommended Serving Sizes For Maca Capsules

When speaking about maca capsule serving sizes in this article, we are referring specifically to our maca capsules.  Each capsule from The Maca Team contains 750mg of pure maca powder.  We do not use any other ingredients at all.  Other companies use fillers, flow agents and other ingredients in theirs and their capsules may contain a different amount of maca than ours.   Please refer to respective labels to confirm that.    

Here are the general serving sizes we recommend for our capsules:

Brand new to maca = 2 capsules (1.5 g) daily for the first few days.  Then increase gradually.

Experienced with maca = 4 – 12 capsules (3- 9 g) daily.  The exact amount you settle on will depend on several of the factors we mentioned above.   If you are unsure, a good recommended starting point would be 6 capsules.   If, after taking maca capsules for 3 weeks, you are not noticing results then consider increasing your serving size.

Note: if you are taking one of our premium maca capsule products, you may find that you need to take less capsules to get similar results.   We recommend starting with 2 if you are new to maca and 4-8 if you are more experienced.   

It’s also best to start with a low serving size and gradually increase it over time. This approach will allow your body to adjust to the supplement and avoid any potential side effects.

Regardless of which type of maca you take, being consistent is an important key to getting the best results.  Make sure to take them every day for at least one month when first starting.  After that plan to take them 5 days a week or about 20-25 days per month.   This isn’t something you absolutely need to do.  You certainly can continue to take maca daily without issue.   That said, in our experience, we’ve seen that giving your body a break from maca for a day or two at a time can help increase overall benefits in the long run.  

How Much is Too Much Maca?

Since maca is a food there really is no possibility of taking “too much.”  But that doesn’t mean that more is necessarily better.   The body may not be able to maximize all the nutrients from maca if larger amounts are taken at one time.   While some of our most extreme athletes eat up to  20 grams of maca a day when they are training, they do that based on their weight and activity levels.   For most of us, the range of 3-9 grams is ideal.  

How to Take Maca Capsules

When taking maca capsules it’s best to take them with water and about 15 minutes before eating.  Most people prefer to do this in the morning shortly after they wake up.   Additionally, if you notice that maca capsules give you any indigestion symptoms, we recommend that you avoid eating fruit or drinking fruit juice for 30 minutes before and after taking them.   That’s because fruit is digested more quickly than other foods.    

Potential Side Effects of Maca Capsules

Maca is generally considered safe for most people, and there are no known serious side effects associated with adding maca capsules to your diet.   Some people may experience mild discomfort such as stomach upset, headaches, or insomnia. These are temporary and can be resolved quickly by reducing your serving size or discontinuing use.     

FAQS

Can I take maca capsules every day?

Yes, you can and many people do, especially when first starting to take maca.   As you become experienced you may want to take 1-2 days off per week to allow your body to adjust and balance.

Can I take maca if I’m pregnant or breastfeeding?

There is no contraindication for taking maca during pregnancy or breastfeeding.  However, if you have any concerns please consult your medical professional.

Will maca interact with my medication?

Maca is generally considered safe with medications.  But if you use medication for hypertension or thyroid issues, consulting with your medical professional is important before trying maca.

How long before I feel the effects?

Most users report benefits within 2-3 weeks.  But therapeutic effects can take around 30 days.

Should I take it with food?

We recommend taking maca capsules 15-30 minutes before eating breakfast.  Read more about maca intake with food or not here. 

Is it safe long-term?

Yes.  Many people in the high Andes consume maca throughout their lives.  

What’s the best time of day to take maca capsules?

Morning is ideal for most people, but maca can also help boost energy before a workout or in the afternoon.   It’s best to avoid taking them after about 3pm to avoid any sleep interruption (some people are more sensitive than others and may not experience that).

Raw vs gelatinized?

Gelatinized maca is pre-cooked to reduce starch and is gentler for sensitive stomachs.

Conclusion

Knowing how many maca capsules to take is important to your overall success with maca root.  Using the guidelines provided in this article should give you a very good idea of how to set yourself up for that type of success.    

The most important things in achieving positive results are making sure you consume a quality Peruvian-grown product, that the capsules are pure and free from any other ingredients, that you take a good amount for your weight, age and goals and that you stay consistent with taking them.   

We hope this article has been helpful.  If you do have any further questions please let us know We’re happy to help.

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