Maca Root Side Effects

Overview

One of the questions we often receive is: “What are the side effects of maca?”   It’s an important question that deserves full attention.  In this article we’ll thoroughly outline all of the Maca Root side effects that people can encounter when starting to take this superfood.  

Before beginning, it’s important to note that maca is a nutritionally rich food that has been consumed for thousands of years in the Andes with no consistently reported issues. Interestingly, farmers who grow Maca are known to eat up to 500 gms of fresh Maca or 100 gms of powdered Maca daily. Our recommended daily serving is much less at 6-9 grams daily, but we do have some bodybuilding clients who use 20-30 grams daily and love it. Learn more about correct maca dosage here.

Scientific Research on Potential Maca Root Side Effects

One of the most comprehensive and broad reaching scientific studies done on maca root to date is "Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands"

In this study author Gustavo E. Gonzales reviews all of the major research recently done on maca. And near the end of his paper he concludes that maca is "

“100% safe for human consumption has no toxicity or no notable side effects."

He cites one study in particular that followed over 600 consumers of Maca from Peru that showed that their health status was generally improved while the subjects reported no Maca side effects at all.

Other medical research has been mainly done on maca’s benefits with little focus on potential side effect.  

Consumer Reported Maca Side Effects

Although science has turned up no proven side effects from taking maca, we have had reports from several of our customers about the experiences they have had while adding it to their diets, especially for the first time.  Here is a complete list and how to handle each one.

Most common and mild side effects of maca – these affect less than 10% of all maca users. 

These are almost always temporary and not harmful for most:

• Digestive Issues: About 5% of our customers report upset stomach, slight cramping or gas after taking maca.  This is almost always associated with raw maca.   Solution:  If this happen to you, know that the symptoms should subside relatively quickly after you stop taking raw maca.  Since the cause of upset is the starch in raw maca, you can take  gelatnized maca instead as it has been pre-cooked to remove starch content.
• Headache: Some people experience minor headache when first starting to take maca.  This is often associated with detox or taking too much.  Solution:  reduce your serving size and/or take a break from maca for several days.
• Increase Energy/Feeling “Jittery”:  Some people report that they feel like they have had too much coffee after taking maca powder, maca capsules or maca extracts. We’ve heard it described as feeling “jittery” or “wired.” Although maca does provide a nice energy boost, it should not make you feel “too energized.”  Solution: This most commonly happens with people new to maca or taking too much at a time. The solution is simple: reduce your daily serving.
• Insomnia / Difficulty Sleeping: A small number of people report feeling insomnia when taking maca.  Solution: To alleviate this possibility, take your maca serving before 2pm and/or to reduce your dosage.  An interesting note is that maca actually has helped many women in perimenopause or menopause to overcome insomnia.
• Acne: Some customers have reported an increase in acne after starting with Maca. This is a temporary symptom. Solution:  Be patient.  As your body balances its hormones the acne will lessen and likely disappear. Read About Maca and Acne Here
• Mood Changes:  Some people experience mild anxiety or irritability, possibly due to hormone modulation when first starting to taka maca products.  Solution: Be patient as you continue to take maca and these symptoms should subside as your hormones come into better balance.
• Increased sweating or warm flushes: Especially if taking high doses or when combined with exercise.  Solution: reduce your serving size.
• Increased Heart Rate: In rare cases, consumers have reported elevated heart rates after taking maca, particularly if taken in large quantities.   Solution: Reduce serving size.  
• Menstrual Changes: Some women report irregular cycle or spotting when starting with maca.  This is most likely due to hormonal shifts and usually subsides after several days to weeks.   Solution: be patient.
• Dry Mouth: Some consumers report increased thirst or dry mouth as a result of taking maca.   This is likely due to changes in hormones.   Solution:  stay hydrated!
• Increased Libido: Though often desired, it may be unexpected or uncomfortable for some.  Solution:  consider reducing your serving size or cycling maca (eg. 5 days on, 2 days off). 

Rare but more serious side effects of maca – these affect less than 1% of all maca users.

Some of these may require medical advice. If in doubt, please seek out counsel from a knowledgeable medical professional.

• Heart Burn Maca and Heartburn - It’s very rare, but if it affects you read the linked article for help.
• Thyroid Disruption: (in those with thyroid issues): Raw maca’s goitrogen content, especially can interfere with iodine uptake in people with hypothyroidism.  Solution: take gelatinized maca and proceed with caution. If you are at all concerned with your iodine intake please read this article on Maca and iodine.
• Hormonal Imbalance/Disruption: May exacerbate hormone-sensitive conditions (e.g. breast cancer, endometriosis, PCOS).  Maca may lead to mood swings, acne, or irregular menses.  Solution:  if these do not resolve after 3-4 weeks of taking maca discontinue use and/or visit your doctor for advice.
• Allergic Reaction:  Rash, itching, swelling, dizziness, or difficulty breathing are very rare, but if this occurs, seek help immediately.
• Changes In Blood Pressure: maca can lower blood pressure, so if you are taking a medicine for blood pressure be extra careful to monitor your progress in case you need to reduce or change your protocol.  Read more on maca and blood pressure
• Interactions with Medications - Especially hormone-related drugs (e.g., HRT, birth control, thyroid meds). Consult your doctor if you have any concerns.  

Factors Contributing To Potential Side Effects with Maca

What we’ve learned in over 15 years of taking and sourcing Maca is that not all of the products on the market are of top quality. Lower quality products may contribute to experiencing the effects listed above. Questions to consider when purchasing Maca:

1. Is this maca organic?– To avoid chemicals and pesticides buy only certified organic Maca products
2. How fresh is this maca? – The fresher the better. Maca is usually harvested in June-August each year and has a shelf life of over 2 years.
3. What type of maca is this?– There are some important differences between Raw and Gelatinized Maca as well as between the different colors of Maca that everyone taking Maca should know about. Read more here…

FAQS On The Side Effects Related To Maca Root

Here are some answers to more common questions regarding maca side effects.  We provide links to more complete articles whenever possible.  

When do maca side effects happen?  -  If you are going to experience any side effect from maca it will usually happen with the first few days of use.  

How can I minimize the side effects of maca if I experience them?  -  We recommend the following to help minimize your chances of experience side effects:

• Start with a low serving size (1/2 tsp or 1.5 g / day)
• Take maca in the morning to avoid sleep issues
• Cycle your usage (e.g. 5 days on, 2 days off)
• Hydrate well to reduce detox-relates symptoms
• Choose gelatinized maca over raw maca products
• Consult a doctor if you have hormone-sensitive or thyroid conditions

Is taking maca safe?  -  For most healthy adults and children maca is safe when taken in moderation.   Anyone with serious hormone issues or other major health concerns should consult with a knowledgeable health care practitioner before starting maca.

Can maca root cause hormonal imbalance?  -  On of the things maca does best is help the body to balance hormones.  During the process of introducing maca to your diet, it can be that your endocrine system is temporarily altered as your body begins to balance your hormones.   For most, this is temporary and a good sign that maca is starting to work.  

Does maca root affect the thyroid?  -  Yes, maca can affect the thyroid but this typically only seen in people with iodine allergies.

Can maca root cause weight gain?  -  By itself maca does not cause weight gain since it is a low caloric and low-fat food.  However, it can stimulate energy making a person more active which can, in turn, build muscle and increase weight.

Is maca root safe to take every day?  -  Yes, there is no problem with daily use at all.   Some people prefer to cycle maca, but it is personal preference.

Can maca root cause acne or skin breakouts?  -  As maca begins to work to balance hormones it’s possible to experience temporary acne.  This usually doesn’t last long and in fact maca over time actually helps to alleviate hormonal acne.

Why does maca root give me headaches or nausea?  -  Headaches are most commonly associated with detox symptoms that can occur as the body processes maca root.   Nausea is less common, but often is a result of taking raw over gelatinized maca.

Can maca root mess with your menstrual cycle?  -  Temporarily, yes, it is possible.  But over the long term maca should help regulate your cycle.

Does maca root cause insomnia or anxiety?  -  Maca does not cause anxiety.  In fact, it may actually help reduce the symptoms of anxiety.   Some people experience insomnia when taking too much maca or taking it after about 2pm.

Can maca root interact with birth control pills or HRT?  -  It’s not common, but also is possible.  If you have questions consult your doctor before proceeding.

Is maca root safe during pregnancy or breastfeeding?  -  Yes, maca is generally regarded as safe during pregnancy and breastfeeding.   It’s important, however, to listen to your own body and to seek guidance from your doctor if you have any questions.

Can maca root affect mood or cause mood swings?  -  Maca root can temporarily cause mood swings as hormones balance.  Most people who stay with maca for more than a few weeks report that it is mood uplifiting. 

Are the side effects different between raw and gelatinized maca?  -  Raw maca is harder to digest and contains more iodine.  Any side effects related to those issues can be stronger with raw vs. gelatinized maca.

How long do maca side effects last?  -  Most side effects only last a few hours to a couple of days and will stop once you reduce or eliminate maca. 

What should I do if I experience side effects from maca root?  -  If it is a mild side effect either reduce your serving size, suspend use or discontinue use altogether.  If you have a more serious side effect (happens very rarely), discontinue use and seek advice from your doctor.

Can maca root cause digestive issues or stomach cramps?  -  This is possible only with raw maca products.  And only for less than 10% of people.  If you have any digestive sensitivity in general, we recommend taking gelatinized maca instead.

Why do I feel jittery after taking maca?  -  Maca is a natural energizer, but typically works much slower than caffeine for example.   If you feel “jittery” try reducing your serving size. 

Is it possible to be allergic to maca root?  -  True allergies to maca have not been discovered to this point, but may be in the future.   We have never had a report of someone having an allergic reaction to maca root.

We hope we’ve answered all your major questions about Maca side effects here. But if not, please let us know and we’ll get back to you quickly with an answer.

Enjoy your day!