Maca root, also known as Peruvian Ginseng or Lepidium meyenii, has been used for thousands of years as a source of nourishment, currency, and for traditional herbal support.*
Natives of the high-altitude Peruvian mountains used it for fertility, libido, stress, energy, stamina, immunity, stamina, brain health, and to treat various ailments.*REF#1
Maca has garnered such a reputation it’s been the subject of many scientific studies aiming to explain its health-giving benefits.
If you’re reading this article, chances are you know about maca and want to learn more about maca dosage and how to take it effectively.
In this article, you’ll learn five simple steps to help you determine dosage and get the most out of your maca powder or supplements.
Step 1: Find a Clean and Authentic Source Of Maca
When buying any herbal supplement, it is essential to look for the highest quality you can find.
When it comes to Maca, this means looking for powders or supplements that meet the following criteria:
- Certified organic
- Peruvian grown vs. grown in non-native habitats like China or India
- Third-party tested for identity and contaminants
Unfortunately, Maca’s surging popularity has resulted in some less-than-optimal growing and manufacturing practices.
For example, experts believe many of Maca’s beneficial plant compounds only form when it is grown within its native habitat; the high-altitude, windy, cold, intensely sunny, and rugged Peruvian Andes Mountains.
Therefore, the quality may be compromised if it’s cultivated elsewhere using pesticides, herbicides, and artificial growing conditions.REF#1
By following the criteria listed above, you can find high-quality Maca to suit your needs.
Step 2: Decide on the Right Form of Maca for You: Capsules, Powder, or Tincture
Determining optimal Maca dosage depends on the form of Maca you plan to take.
Capsules are great for convenience and may contain 100% Maca or Maca blended with complementary herbs, like our Maca Root, Women’s Libido, or Male Libido.
Gaia Herbs offers 100% pure Maca Powder or a tasty Maca and Cacao combo in our Maca Boost® Cacao Ginger.
Maca tinctures are also convenient and available in alcohol or glycerin forms from various companies.
Once you’ve settled on the best type of Maca for you, you’re ready to determine dosing.
Step 3: Determine How Much Maca To Take/Dosage
Always talk to your healthcare practitioner when seeking Maca dosing to support a specific bodily system or concern.
For general Maca dosing, follow these tips:
- There’s no official recommended dosage for Maca. However, the standard dose generally used in human studies ranges from 1500 mg - 3000 mg taken daily with food over 6-16 weeks.
- Since every brand of powder and supplement will contain a different amount of Maca per serving, start with the recommended amount on the bottle. You can always increase or decrease the amount as you observe how Maca affects your body.
- Gelatinized maca used in Gaia’s formulas is Maca root that’s had the starch removed by soaking in boiling water.
- The people of the Peruvian highlands have recommended cooking Maca because they believe it makes the plant’s nutrients and phytocompounds more absorbable while reducing the chance of stomach upset.REF#2
- Therefore, you may be able to take less of a gelatinized product than a non-gelatinized product and see great results.
Dosing Maca isn’t an exact science.
As with all foods and herbs, the optimal individual amount depends on various factors, including the type of Maca, how it’s prepared, the person’s size, digestive health, and health goals.
Always check with your practitioner if you’re pregnant, nursing, taking medication, or have a chronic health condition.
Step 4: Choose When to Take Maca
There is not a formal scientific consensus on the best time of day to take Maca.
Historically, the Incans consumed Maca root throughout the day in soups, stews, as a side dish, in desserts, and in fermented beverages. We also know warriors would load up on Maca for several days before a battle to help enhance their strength and endurance.
However, timing your dose may be appropriate in certain circumstances.
For example, since research shows Maca supports your adrenals in the normal production of cortisol (your body’s master stress hormone)REF#3, taking it at night may be best if your goal is to support healthy sleep and relaxation.
However, if your mental and/or physical energy is low in the mornings, taking maca upon rising may support your cortisol awakening response.*
Your cortisol awakening response refers to the naturally higher levels of cortisol a healthy body should produce after a sustained period of rest.REF#4
Scientists believe this phenomenon relates to the hypothalamus-pituitary-adrenal (HPA) axis, which controls cortisol secretion with the sleep cycle/circadian rhythm and your stress response.REF#5
There is also evidence that your cortisol awakening response is influenced by different factors such as gender, general health, and stress levels.
Research has shown maca’s alkaloids and other plant compounds can help promote normal HPA axis health.* These axes are connected to the endocrine system and nervous systems. Therefore, the endocrine glands, nerves, and hormones benefit when they're functioning optimally.REF#6
What about taking maca before a workout?
Although there is evidence that maca can help support endurance and stamina by supporting the adrenals,REF#7 there is no evidence that it needs to be taken right before a workout.
However, as previously mentioned, there is a historical precedent that warriors would increase their maca dosage before a battle.
In summary, as an adaptogen, Maca can be taken anytime to support your stress response and energy.
If you have challenges timing your dosing, check with your practitioner for individual recommendations.
Step 5: Commit to Taking Maca Daily
If there’s one commonality between historical use and scientific studies of Maca, it should be taken daily for the best results.
With consistent daily use at the appropriate dose, you too may experience the science-backed benefits of Maca for supporting normal function of REF#8 REF#9 REF#10
It’s also important to understand that adaptogens typically take some time to work. So don’t give up if you don’t see results in a day, a week, or even a month.
Just stay consistent with your daily dosage and talk to your practitioner about tweaking your approach if you aren’t seeing the results you’d hoped for within a few weeks.
Start Incorporating Maca Into Your Healthy Lifestyle Today
One of the best things about maca is it actually tastes good! You can enjoy it in a variety of different ways, including taking it in capsules or as a tincture.
Here are some ways to incorporate a healthy daily dose of Maca into your daily routine:
- Try incorporating maca into your morning latte, like our Maca Matcha Latte With Maca Powder.
- To keep things simple at night, try Maca capsules before bed.
- Interested in trying maca before a workout? It blends excellent in smoothies, like our Raspberry-Triple Chocolate Protein Shake Recipe with Maca Boost® Cacao Ginger.
- Need a mid-afternoon pick-me-up that’s not loaded with sugar and caffeine? Whip up a batch of Maca energy balls, like Cacao Energy Bites Recipe With MacaBoost Cacao-Ginger.
- Looking for a healthy snack that satisfies? Try Macamole with Maca Powder, avocado, fresh tomatoes, chilis, and more.
Click here for more ah-mazing Maca recipes and get started experimenting with creative maca dosing today.