Maca Dosage

If you’re wondering how much maca root to take, you’re in the right place.   This article is a comprehensive guide to maca dosage for all forms of maca root products, various health goals and various body types.

What is the recommended dosage of maca?

3-9 grams daily of maca powder or the equivalent in maca capsules is the standard maca dosage recommended by most health and wellness professionals.  

Understanding Maca Dosages

The ideal dosage of maca varies greatly from person to person, depending on a variety of factors based on individual health goals, body weight, type of maca, experience level and more.   Read on to discover:

• Maca dosage by goal: energy, hormone balance, fertility, libido…
• Dosage by form: capsules, powder, extract, chips, blends
• The difference between red, black, and yellow maca
• How to cycle maca effectively
• Answers to the most common maca dosage FAQs

We’ve developed this guide based on serving more than 500,000 customers over the past 20+ years.   After reading it you should have a deep understanding of how to best take maca for your specific goals. 

One important note:  we use the terms “serving size” and “dosage” interchangeably in this guide.  Maca powder is a food and as such “serving size” is more appropriate to use.   Maca capsules are classified as a supplement, for which the term “dosage” is more common.

How Much Maca Should a Man Take Daily?

The exact amount of maca a man should take daily depends on a number of factors including age, weight, activity level, familiarity with maca and more.  In general terms 3-9 grams of maca powder or the equivalent in maca capsule form is ideal for most men on a day to day basis. Read on to refine the ideal dosage for you.

How Much Maca Should a Women Take Daily?

The exact dosage for women is also dependent on overall health, specific wellness goals, age, activity level, experience level and more.   For most women, 2-6 grams of maca powder or the equivalent in maca capsules is the sweet spot in terms of daily maca dosage.   Read on to refine the ideal dosage for you. 

Our General Maca Dosage Recommendations - Powder - Capsules – Extracts – Chips and Blends

These general maca dosage levels apply to our products, but it’s a good idea to consider the rest of this article to find your perfect amount.   Note:

1. Quantities are based on a healthy 40-year-old weighing 160 lbs.
2. One measuring teaspoon of maca powder weighs 3 grams
3. Our maca capsules contain 750mg each

Raw Maca Daily Recommendations

• 3 - 9 grams (1 - 3 teaspoons) of powder or chips OR
• 2-12 capsules

Raw Premium Maca  Daily Recommendations

• 3 - 6 grams (1-2 teaspoons) of powder or chips OR
• 2 - 8 capsules

Gelatinized Maca  Daily Recommendations

• 3 - 9 grams (1 - 3 teaspoons) of powder or chips OR
• 2-12 capsules

Gelatinized Premium Maca  Daily Recommendations

• 3 – 6 grams (1-2 teaspoons) of powder or chips OR
• 2 - 8 capsules

Liquid Maca Extracts  Daily Recommendations

• 2-4 droppersful (1/4 - 1/2 teaspoon)

Maca Superfood Blends  Daily Recommendations

• 2-9 grams depending on product and use of additional maca

7 Must-Know Tips for Getting Your Maca Dosage Right

1. Maca is a food – Did you know that maca, whether gelatinized or raw is a food?   People living high altitudes of the Andes mountains of Peru have grown maca roots and consumed them as a staple food and as a natural medicine for 1000s of years.   And maca powder itself is actually classified as a “flour” by the FDA.   Maca is unlike other foods, though, in that it is a true nutritional powerhouse and an adaptogen.
2. More is not necessarily better – Since maca is a food and not a drug, herb or supplement it is difficult to consume an amount that is too high for safety.   People in Peru commonly eat 10 or more grams daily, depending on the form of maca.   Still, since maca is a powerful food that works to support hormone health it’s important to start slowly and conservatively.  
3. Consider your body weight - When you’re starting with maca, it’s a good idea to consider how much you weigh when determining your ideal dosage. The dosage levels we recommend above are for people who weigh 160 pounds (75 KG). Bigger people can generally take maca dosages at the higher end of the range. Smaller people should start with a dosage on the smaller end of the range.
4. Consider your overall health, age and activity level - After factoring in your weight, also consider your overall level of health and your age. A 30-year-old athlete can start taking a higher maca dosage than an inactive 75-year-old. The younger and healthier you are the more you can start with - except with children.   More on maca for kids...
5. Maca affects different people differently - Even factoring in age, health and body weight, it’s important to remember that maca has different effects on different people. No two bodies are exactly alike and since maca is an adaptogen it will act in your body to support what your body needs to balance, especially in terms of your hormonal system.   Set your maca serving size based on how you are feeling and reacting. 
6. You can adjust quantities as needed - One thing you can do is adjust the amount of maca you take depending on how much extra energy you want, or how far you have come with your health goals.
7. Therapeutic maca dosage is different than general health dosage - Recommended dosages of Maca for therapeutic purposes are generally higher than for general health. For example, if you are taking maca specifically to help with fertility, you may want to boost your intake over time.

Maca Side Effects and Contraindications

While maca has no scientifically known and studied side effects or contraindications, there are a few important factors to keep in mind when starting.

• If you take blood pressure medication, watch your B.P. carefully as maca can support circulation and help reduce blood pressure naturally.
• If you have allergies to iodine and/or a thyroid issue use caution when taking maca as it does contain iodine.
• If you take hormone regulating medications make sure to talk to your doctor before starting maca

If you have any other health concerns, we highly recommend seeing advice from a knowledgeable health care provider.  

Raw vs. Gelatinized Maca: Which One Should You Take?

There are two major forms of maca, raw and gelatinized.   Raw maca products have never been heated to more than about 120 degrees F or 49 degrees C.   This leaves all nutrients intact at the highest level.   Gelatinized maca products have been heated during a specialized process that helps remove starch content but does alter or destroy some nutrients including enzymes and vitamin C.

Raw Maca	Gelatinized Maca
Dried and powdered with no heat	Heated to remove starch and improve digestion
Higher in enzymes	Easier on digestion
May cause gas/bloating in some users	Ideal for daily use and sensitive stomachs

While both raw and gelatinized maca products provide all benefits associated with taking maca, we recommend the following:

• If you have generally strong digestion and are in overall very good health try raw maca products.
• If you have any digestive sensitivity or struggle with chronic health issues, use gelatinized maca instead.

Maca Dosage by Goal

Goal	Recommended Dose	Ideal Maca Type
Energy & Stamina	1–3 tsp daily	Yellow or Black Maca
Hormone Balance (Women)	1–3 tsp daily	Red Maca
Hormone Balance (Men)	1–3 tsp daily	Black Maca
Fertility (Women)	2–3 tsp daily	Red or Yellow Maca
Fertility (Men)	2–3 tsp daily	Black Maca
Libido Boost (Women)	1.5–3 tsp daily	Red Maca
Libido Boost (Men)	2–3 tsp daily	Black Maca
Mood & Mental Focus	1–2 tsp daily	Yellow Maca or Tri-Color Blend

Maca by User Type

User Type	Suggested Dose
First-Time Users	Start with 1 tsp or 4 capsules daily for 3–5 days
Active Adults	2–3 tsp or 4–6 capsules daily
Adults 50+	1.5–2 tsp daily, consider gelatinized maca for better digestion
Sensitive Stomachs	Use gelatinized maca, start with ½–1 tsp daily

When, Why and How to Effectively Cycle Maca

Cycling maca is the practice of taking some time off of maca in order to increase benefit and to prevent the body from becoming too adapted to maca intake.    People report that cycling prevents hormonal habituation and helps to keep maca’s effects potent over the long haul.

New consumers of maca should take maca daily for at least 6-8 weeks in order to help it build up and act in the system.   By this time a new user will have started to experience some of the effects of maca.

After the initial period of taking maca, it is possible to cycle maca.  

Recommended Cycle:

• 5 days on, 2 days off each week
• OR
• 4–8 weeks on, then take 1 week off

Which Maca Color Is Best? – Red, Black, Yellow or Tri-Color

Maca roots (scientific name: lepidium meyenii) grow in a range of colors that are lumped into 3 major categories, red, black and yellow.  Traditionally these colors were harvested and served altogether (tri-color maca).  However, research has revealed that there are some subtle nutritional differences between the colors that may make some differences in overall efficacy.  

If you are interested in seeing which maca we recommend for you please visit our guide to maca colors and types or simply contact us and we’ll help match you to your ideal type and color of maca. 

FAQs on Maca Root Dosage…

When Can I Expect to See Results from Taking Maca?

It’s difficult to be very specific as everyone is different and every body’s hormone health is in a different state.   In general, our customers report starting to feel benefits within 2-4 weeks of starting to take a proper dosage amount daily.   For some people it’s faster and for others it takes longer.   The key is to be patient and to adjust serving sizes as needed.  

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

Morning or early afternoon. Avoid late evening if you’re sensitive to energy spikes.

Can I take maca every day?

Yes, but after an initial 6–8-week period of taking maca, cycling is recommended (e.g., 5 days on, 2 off) to maintain effectiveness.

Can I take maca on an empty stomach?

Yes, but some people prefer taking it with food to prevent mild nausea.  We recommend to avoid taking maca with fruit or fruit juice in order to ease digestion.

Can I take multiple types of maca at once?

Yes. Many blends combine red, black, and yellow maca for full-spectrum support.

What are signs I’m taking too much maca?

Possible symptoms include jitteriness, upset stomach, or sleep issues. Reduce dosage and consider cycling.

Can pregnant or breastfeeding women take maca?

In general terms the answer is: “yes, at smaller serving sizes.”   But if you have any specific question or doubts. consult a healthcare provider before use during pregnancy or nursing.

Maca Users Share Their Experiences

"I read in one of the reviews that it was the Don Perignon of the maca and it is exactly that. Before I had a hard time drinking maca in smoothies but this is a game changer. I actually look forward when it is time to drink my maca. I have the perfect recipe, unsweetened almond milk, half a banana, 2 tbsp of maca and a scoop of organic chocolate whey protein powder Tera’s whey. So delicious!" - Wendy Winder 

"Bought this to help with hormone balance and overall women’s health and wellness. I have not been using the products for a full month yet, but I have noticed a reduction in PMS symptoms. I’m looking forward to building up to six capsules per day and excited to see what will come out of long-term use! Also worth mentioning that customer service is absolutely phenomenal!! Will never buy Maca anywhere else." – Bria

"As a former mail order health food business owner (back prior to the net) I have tried many products over the years. This product (Raw Organic Black Maca Capsules) is now the basic addition to my daily nutritional intake due to it's quality of performance. I take it with 2 tablespoons of raw organic apple cider vinegar in 8 ozs of purified water upon arising and personally recommend this as it works very well for me. I am 66 years of age and believe I will continue to enjoy the benefits of Maca for many years to come!" - G.A.

"Im 65, male. I've extensive experience in the filed of Adaptagenics, maca specifically. I was a senior product trainer with many premier supplements/nutraceuticals. I have for many years used maca therapeutically and interacted with many hundreds in its use. This maca extract is the first product I've used from The Maca Team. After 1mth use I can, without hesitation say this maca is noticeably improving my vitality. Rare is a supplemental that produces noticeable increase in vitality that is NOT a stimulant or a temporary burst. This is an outstanding maca.The Maca Team is now my new source. I'll report back after 90 days how well this maca is working to assist my state of homeostasis. At present I can highly recommend this Maca extract as superior should a black maca be your choice." -  Kirk Neal

Read more feedback from our maca customers

Final Words on Maca Dosage

We hope this guide to recommended maca powder dosage has answered your questions, but if you do have any doubts about how much maca to take, please contact us and we’ll be glad to help.

To summarize key points:

• Always start with a lower dose and work your way up
• Choose the right maca type for your goal
• Cycle maca to maintain effectiveness after your first 6-8 weeks
• Be consistent—results build over time
• Check out our maca recipe section for creative serving ideas!

Shop All Of Our Maca Products Here >>

Enjoy the day!

 

 

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