How Much Maca Is Too Much
As specialists fully dedicated to sharing the benefits of high quality Peruvian maca root products with the world, we receive many questions regarding this amazing, humble superfood. A good number of them are associated with the many benefits of maca or how to best use maca.
Another question we receive regularly is how much maca to take.
And related to that question some people have is: “How much maca is too much?”
In this article we’ll answer this question and related ones in depth. Click on the links below to jump to any section of the article.
- What Is Maca Root?
- What Is The Recommended Daily Serving Size of Maca?
- Can You Really Take Too Much Maca?
- How Much Maca Is Too Much?
- What Are The Signs Of Taking “Too Much” Maca?
- What To Do If You Think You Have Had Too Much Maca
- Practical Tips For Getting The Most Out Of Maca
- FAQs
- Final Words
Maca (lepidium meyenii) is a nutrient rich root vegetable native to the high altitude Andes of Peru and Bolivia. Traditionally sun-dried and milled into a powder, people have consumed maca for 1000s of years as a daily staple and as a natural medicine. Maca works to support overall hormone health and is now used worldwide to support healthy energy, endurance, mood, libido and more.
Most wellness professionals recommend that people take anywhere from 3-9 grams of maca powder or the equivalent amount in maca capsules per day. The exact amount varies from person to person and depends on factors such as body weight, overall health, age, wellness goals and more.
Athletes, bodybuilders and particularly active people sometimes choose to take more than 9 grams daily once their bodies have adjusted to taking maca. We’ve had reports of one particularly large individual taking 15 grams per day.
But is there an upper limit to taking maca? Can it be dangerous to take too much? Let’s have a look at the research.
Can You Really Take Too Much Maca?
As maca has gained in popularity over the past 30 years, many people have wondered if it is possible to take too much. That’s a valid question and to answer it let’s look at what both tradition and modern research says.
We’ve interviewed several people native to the high Andes who report eating maca daily for most of their lives. One woman in her 50s told us that she typically eats about 100 g of freshly baked maca roots per day (the equivalent would be about 20g of maca powder). Others have mentioned that they take 3-4 tablespoons of powder daily. That’s between 6-15 grams. No one we spoke with reported adverse effects from taking that amount.
Interestingly, research backs up this anecdotal evidence. 
In a study from 2005 researchers gave maca to mice and rats at a daily range of 0.01 grams per kg of body weight all the way up to 5 grams per kg of body weight. They studied the reaction of the animals and found that “In doses up to 5 g maca/kg, no toxicity was observed.” The study concluded that “…maca in doses up to 5 g/kg (equivalent to the intake of 770 g hypocotyls in a man of 70 kg) was safe…”
Another study from 2024 finds that maca is “generally safe, with rare adverse effects” and that it has low toxicity and overall good human tolerance. It also cites a study in which people were given maca at .6 grams per kg of body weight for 90 days. No significant negative consequences were noted.
How Much Maca Is Too Much?
Based on research and tradition it seems that maca is generally very safe and taking more than the recommended 3-9 g daily is not dangerous for most people. But that doesn’t mean that more maca is better. For most people, the standard serving size is plenty to receive the benefits of maca. If you are particularly active or working toward a specific therapeutic goal you might choose to take more. If that’s the case we recommend consulting with your health care practitioner before increasing your serving size.
What Are The Signs Of Taking “Too Much” Maca?
Although research confirms that taking more than 9 grams of maca daily is overall not risky to health, some people do experience temporary discomforts if they exceed a standard daily serving size. A lot depends on the individual, but these discomforts can include:
- Mild discomfort
- Slight stomach upset
- Increased burping
- Gas
- Mild headache
- Moderate discomfort
- Trouble falling asleep
- Irritability
- Hot flashes
- Feeling “jittery”
- Skin breakout
- More intense discomfort
- Racing heart
- Persistent headaches
- Blood-pressure changes
- Persistent anxiety
- Thyroid discomfort (fatigue/neck tenderness)
What To Do If You Think You Have Had Too Much Maca
If you experience any of the symptoms listed above, don't panic. The symptoms should resolve within a day after you stop taking it. It's also good to reevaluate how much maca you are taking, when you are taking it and how consistently you take it. Let’s have a look at each of the types of discomfort and what to do about them.
- Mild discomfort is most often associated with taking the wrong type of maca. There are several things you can do to improve your tolerance.
- If you experience digestive upsets, make sure that you are taking gelatinized maca over raw maca. Gelatinized maca is pre-cooked and has had its starch removed. It will not cause digestive issues. Also try taking maca mixed in your favorite milk but without any fruit. Fruit travels through the digestive system more quickly and can lead to gas when combined with maca.
- If you experience headache with maca, try reducing your daily serving size by ½. Also make sure you are drinking enough fresh water.
- Moderate discomfort is often associated with consuming too much maca at a time.
- Try reducing your intake by 2/3 and gradually build up.
- For hot flashes and breakouts our recommendation is to stay patient as maca does work on the hormonal system and it takes time for the body to balance and heal once maca is introduced.
- For trouble sleeping, only take maca first thing when you get up.
- There are various reasons you might experience more intense symptoms.
- If this applies to you, our recommendation is to discontinue use of maca, allow your body to rebalance and seek advice of a competent medical professional.
- If you suffer from thyroid disease or high blood pressure it’s best to seek medical advice before starting or continuing maca.
Note that all of these symptoms are temporary and should cease shortly after discontinuing maca.
Practical Tips For Getting The Most Out Of Maca
As you get started with maca root we recommend the following steps to help maximize the benefits you experience.
- First, keep in mind that maca is a food and not a medicine or even an herb or a supplement. It takes time to positively affect the system. Be patient and give it time to work.
- Start with the recommended serving size for your age, weight and goals and be consistent with that serving size for at least 2 weeks. At that point you can begin to increase as desired.
- Make sure to take maca daily for the first 30 days. That will give the food enough time to build up in your system and start promoting positive changes. Most people experience some benefits with the first 30 days.
- After you’ve had maca daily for 30 days, it can be helpful (but not necessary) to take 1 day off per week or 4 days off in a row per month. This “cycling” helps the body rebalance.
Always make sure you have the correct type of maca for your body and make sure that any maca you purchase is fresh, Peruvian grown, certified organic and non-GMO.
See which maca is best for you
FAQs
“Is maca hard on the liver?” – No. According to current research “…maca has not been implicated in causing liver injury…”
“What are the negative effects of maca?” - These are mostly mild discomfort and not true “side effects.” For a full discussion of these see our maca side effects page.
“Do you need to take a break from maca?” - No, it is not necessary, although some people do report increased benefits when cycling off of maca 1 day per week or 4 days in a row per month.
“Can you overdo it on maca?” - Realistically it is hard to consume enough maca to cause any type of serious health issue. But taking more is not necessarily better. For most of us, staying between 1 and 3 grams daily is ideal. 
“Can I take maca at night?” - Yes, you can, but many people notices lighter sleep when taking it later in the day. If sleep is important to you make sure to take it earlier than about 2pm.
“How long until I feel something?” – Most people report some feel subtle changes within a few days; others need about 4 weeks of consistent use.
“Can I combine with coffee or pre-workout?” – Sure, you can combine maca with coffee, just start with a bit of smaller serving size (3/4 of your regular serving). If you would like an even better boost, try one our proprietary blend called “The Morning Motivator.” It’s a great maca coffee substitute! (https://www.themacateam.com/maca-coffee)
Final Words
Overall, it’s important to find your own balance when taking maca. Beginners should start at the low end of the recommended serving sizes and work up slowly. Athletes and very active people may end up taking larger amounts. The key is to observe your body’s reactions to varying serving sizes and adjust up or down as needed.
We hope that this article has helped answer the question, “how much maca is too much maca?” But if you any further questions let us know. As specialists in maca our customer service team has years of combined experience with maca serving sizes and can help answer any questions you have. We’re happy to help.
Enjoy the day
