Food Recipe Collections & Favorites Popular Ingredients 3 Science-Backed Health Benefits of Consuming Maca Root, According to a RD Here's what you need to know about this buzzy Peruvian root. By Maki Yazawa Maki Yazawa Maki Yazawa is a food writer at Well+Good and a former food writer at Real Simple. Real Simple's Editorial Guidelines Updated on December 22, 2022 Fact checked by Emily Peterson Fact checked by Emily Peterson Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Our Fact-Checking Process Share Tweet Pin Email You may have stumbled across this caffeine-free, plant-based superfood in your local health food store and not known much about it. This root vegetable is packed with endurance-boosting adaptogens that help combat stress and fatigue and give you the much-needed dose of energy you may be in dire need of. Learn the benefits of adding maca root into your daily routine and how best to consume it based on the recommendations of a registered dietitian. 01 of 04 Contains Anti-cancer Properties and Vital Nutrients Originating from Peru, this superfood vegetable is not only packed with vitamins and minerals, but it is also believed to help boost mood, stamina, and even memory. According to Roxana Ehsani, RDN, spokesperson for the Academy of Nutrition and Dietetics, maca is a "cruciferous vegetable (related to broccoli, cauliflower, and cabbage) that contains anticancer properties like glucosinolates and polyphenols." These important antioxidants help enhance the elimination of potential carcinogens from the body and may potentially reduce tumor growth. Also rich in vitamin C, copper, iron, potassium, and manganese, maca is a great source of several important vitamins and minerals. 02 of 04 Can Improve Mood, Memory, and Energy levels According to a recent study on the benefits of maca and its impact on mood, Ehsani notes that consuming this root can help "reduce anxiety and symptoms of depression in menopausal women." She also notes that another study from 2009 on the effects of maca and energy levels found that "cyclists improved the time it took to complete a bike ride after consuming maca extract for a period of 14 days." Additionally, research on animals has shown potential improvements with learning and memory, however Ehsani notes that more research needs to be done on the subject. 03 of 04 May Help Boost Libido and Fertility If you're looking for an extra boost of energy in your intimate life, this Peruvian herb has long been proclaimed for its libido-enhancing properties (and there is research to prove it). According to Ehsani, maca can also potentially have beneficial effects on reproduction, particularly for men. She notes that "one small study found that it can positively affect fertility in healthy adult men, specifically increasing sperm concentration, and motility." However, she urges individuals to first consult with a health care professional (like a registered dietitian nutritionist) before consuming for maca these specific benefits. 04 of 04 How to Incorporate Maca Root Into Your Diet The edible root of maca is typically dried to consume in powder form, and it can also be consumed as a liquid extract. Ehsani recommends adding this earthy and nutty root to both savory and sweet dishes like smoothies, coffee, oatmeal, baked goods, or even into dips like guacamole. She also advises that pregnant or breastfeeding women should check with their health care professional before consuming to err on the side of caution. The 7 Best Anti-Inflammatory Smoothie Recipe Ingredients, According to a Registered Dietitian Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Todorova V, Ivanov K, Ivanova S. Comparison between the biological active compounds in plants with adaptogenic properties (Rhaponticum carthamoides, Lepidium meyenii, Eleutherococcus senticosus and Panax ginseng). Plants (Basel). 2021;11(1):64. doi:10.3390/plants11010064 Gonzales GF. Ethnobiology and ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012;2012:193496. doi:10.1155/2012/193496 Wang S, Zhu F. Chemical composition and health effects of maca (Lepidium meyenii). Food Chem. 2019;288:422-443. doi:10.1016/j.foodchem.2019.02.071 Mehrnoush V, Darsareh F, Roozbeh N, et al. Efficacy of the complementary and alternative therapies for the management of psychological symptoms of menopause: a systematic review of randomized controlled trials. J Menopausal Med. 2021;27(3):115-131. doi:10.6118/jmm.21022 Stone M, Ibarra A, Roller M, et al. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. J Ethnopharmacol. 2009;126(3):574-576. doi:10.1016/j.jep.2009.09.012 Guo SS, Gao XF, Gu YR, et al. Preservation of cognitive function by Lepidium meyenii (Maca) is associated with improvement of mitochondrial activity and upregulation of autophagy-related proteins in middle-aged mouse cortex. Evid Based Complement Alternat Med. 2016;2016:4394261. doi:10.1155/2016/4394261 Dording CM, Schettler PJ, Dalton ED, et al. A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evid Based Complement Alternat Med. 2015;2015:949036. doi:10.1155/2015/949036 Melnikovova I, Fait T, Kolarova M, et al. Effect of Lepidium meyenii Walp. on semen parameters and serum hormone levels in healthy adult men: A double-blind, randomized, placebo-controlled pilot study. Evid Based Complement Alternat Med. 2015;2015:324369. doi:10.1155/2015/324369