Maca Dosage – A Definitive Guide
One of the most common questions receive from our customers and readers about proper maca dosage.
There is a wide variety of information available and not all of it is accurate. That’s why we decided to write this article.
Understanding Different Types Of Maca and Dosages
So what is the correct maca dosage? Before we answer that question we first have to look at the different kinds of maca available. Maca comes in raw powder form, gelatinized powder form, capsule form as well as in the form of an extract. The dosage levels of each of these types of maca are different among themselves. They also differ depending on how the product has been processed and what, if anything, has been added to the end product.
7 Things To Keep In Mind About Correct Maca Dosage
Before giving our recommended guidelines for correct maca dosage we want to share some important factors to keep in mind when you are starting or continuing with maca.
- Maca is a food – To begin with, it’s important to understand that pure maca powder, whether gelatinized or raw is a food. It comes from a turnip like root high in the Andes mountains and has been eaten for thousands of years by people and animals indigenous to the area. It’s true that as a food Maca has some special benefits and is for that reason considered to be a “superfood.” So, when you’re designing your Maca dosage program it’s best to treat the food with awareness and respect.
- You can’t overdose, but… – In our experience it’s pretty much impossible to take too much Maca. (Since it’s a food and not a drug). That said, some people report increased heart rate and nervous energy when they take too much. That’s why you should start with a conservative maca dosage and work your way up slowly.
- You must consider your body weight - When you’re starting with Maca, you need to consider how much you weigh as an important factor in determining your dosage. The dosage levels we recommend below are for people who weigh 160 pounds (75 KG). Bigger people can generally take more. Smaller people should start with smaller maca dosage.
- You should also consider your overall health and age – After factoring in your weight, also reflect on your overall level of health and your age. A 30 year old athlete can start taking a higher maca dosage than a 75 year old retiree. The younger and healthier you are the more you can start with.
- 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 heal what is most needed to heal. That’s why it’s important to always be aware of how you are feeling as you take herb and as you increase your maca dosage.
- You can adjust quantities as needed – One thing that we do often here is to adjust the amount of Maca we take depending on how much extra energy we want, or how far we have come along in our health goals. Sometimes we’ll even stop taking Maca for a few days, when we feel like a break – more on that in a minute.
- Therapeutic Maca dosage is different than general health dosage – One final consideration is that 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 will want to boost your intake over time until you reach the maximum levels. That said you should still start with smaller amounts.
Our Maca Dosage Guide
In this guide, we break down our minimum and maximum recommended daily dosages for different kinds of Maca. These dosage levels are based on a 40 year old with generally good health and weighing 160 lbs.
Raw Organic Maca – all colors including Red Maca, Black Maca and Gold/Yellow Maca
- Daily Minimum – 12 grams (3 teaspoons) – 3-4 capsules depending on capsule size (see your label)
- Daily Maximum – 36 grams (3 tablespoons) – 6-8 capsules depending on capsule size (see your label)
Gelatinized Maca (You need less because the starch has been removed)
- Daily Minimum - 6 grams (1 teaspoon)1-2 capsules depending on capsule size (see your label)
- Daily Maximum – 12 grams (1 tablespoon) 3-4 capsules depending on capsule size (see your label)
Some Final Thoughts on Maca Dosage
A couple of final notes on taking Maca here. First, different types of Maca and different qualities vary in strength and potency. Even different harvests can be more or less intense. Red Maca for example is in almost all cases the strongest. Keep that in mind when taking Maca and remember to always listen to your body for feedback. If you don’t notice much, take a bit more. If you notice having too much energy, take a bit less.
Finally, give your body a break from Maca from time to time. This is simply a good practice of getting into. Like other superfoods (think Spinach for example) the body enjoys a break once in a while. Although Spinach is great for you, most of us don’t eat it or want to eat it everyday. After you have taken Maca for a while, you might notice that some days you simply don’t want to have any or you want to have less. It’s fine to follow that feeling. What we generally do here is take one day off of Maca per week. Some of our other friends and customers take one week off per month. One of the advantages to to doing this is that you get that initial rush of energy when you start taking your maca again.
Now that you know all about proper maca dosage guidelines we invite you to….
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Proper Maca Dosage by…
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{ 32 comments… read them below or add one }
I have Hep C so have to be careful about iron intake – is taking 1 teaspon a day of maca safe for me? I also juice (no spinach) vegetables almost once every day and take a dose of Green Vibrance (which contains spirilina and chlorella – which provide plant based iron).
Maca is not particularly high in iron. 1 t per day should be fine. Best!
How effectively does Maca lower anxiety and depression?
Also I noticed that if you take too much, you might have an increased heart rate and “nervous”, restless energy which seems to counter the idea that it could make you calmer. If you take too much will the effects be counter-beneficial in that way?
Thanks
Hi there,
Thank you for your question.
Maca works with the endocrine system to balance hormones and boost energy. Often times depression can be related to a hormonal balance and a lack of minerals. I personally know 2 people who swear by Maca in terms of helping them overcome the symptoms of depression. We’ve also had about 15 customers report those kind of benefits over the past 4 years or so. Personally, I feel energized and more positive when I take it.
If anxiety is an issue and related to a similar hormonal balance and/or lack of mineral, Maca will also be of benefit.
We’ve established the Maca Dosage guidelines here based on years of experience. About 5% of people report feeling “jittery” or having an elevated heart rate if they take “too much” – usually a tablespoon or more right at the beginning. That’s why we highly recommend starting with just a teaspoon and then upping the dose as your body adjusts. Hope that helps!
Any other questions please let us know.
Hi There,
I have been diagnosed with PCOS and have been trying to get pregnant and I have had no luck. My doctor has just placed me on a new med in hopes this will help. I am so fed up with pharmaceutical meds I want a natural approach.
I just ordered Raw Organic Maca from your site. After doing so I read that the Red Maca is for fertility. I did not order the Red Maca will the other one work as well for fertility?
Will it help with my fatigue and libido? Looking forward to my shipment to come so my husband and I can try a new approach.
Thanks
Thanks for your question.
Yes, the regular Maca has been used for fertility for centuries. Red Maca has proven to be a little more effective in some tests, so you and your husband might try that the next time you order. Make sure that both of you are taking the Maca – about 2-3 teaspoons each per day, depending on your size. You can see our dosage guidelines here:
http://www.raworganicmaca.info/maca-dosage/
Now, about natural fertility. I want to tell you about a program that has helped several of my friends and our clients here at the Maca Team. It’s an amazing approach to boosting your chances of having a baby naturally. The woman who wrote it didn’t have her first child till almost 43 and the doctors had said she would never be able to. She researched and practiced a lot of things to help and did have a child finally. Her book has helped a lot of people. Anyway, it might be worth a look for you – here’s the link
Oh by the way, it’s great that it comes with a 60 day money back guarantee. Pretty cool.
http://healingvibes.com/miracle.html
Hope that helps. You’re Maca will ship later today.
Thanks,
I am 54yr old female. I went off birth control last Feb. and found out that I never had another period. 3 months later hot flashes, night sweats, and significant joint pain began. I went to my gynocologist and she put me on the combipatch (HRT) I don’t like this method so I began searching for healthy, natural alternatives and ran across your website. Can red maca root help me? I want to get off this therapy asap but don’t want my joint pain to return. By the way, the hot flashes and night sweats are moderate-severe. Thanks
i have a high blood pressure problem,i am 37 yrs old,how much qty of raw maca powder is recommended for me daily
Thanks for your question. One of the things Maca is the best at is balancing hormones. This works for both men and women since Maca is an “adaptogenic” plant/food. Included in the effects of hormone balance for women is the reduction of symptoms associated with menopause. Many women have great success using Maca or Red Maca. When hormones are balanced there are often other positive benefits associated.
Please understand that we are not doctors and by law cannot recommend that you leave off any prescribed medicine. However, taking Maca, it indeed may be possible for the reasons mentioned above.
Here’s another article from the site on fertility:
http://www.raworganicmaca.info/maca-for-fertility/
Hope this helps and we wish you great success! If you have any further questions, please let us know. Always happy to help!
Enjoy your day!
We really wouldn’t feel comfortable recommending how much Maca to take since we don’t know your individual circumstances and if you take any medications, etc We suggest that you consult with a licensed naturopathic doctor to find out what he/she recommends.
Thanks,
Hi..
Since July 2010 (when I got pregnant) I have had no sex drive at all and now it is October 2011 and still nothing… do you think that the Maca Root would be a good alternative to try? I have tried libido enhancers and they don’t seem to work. The doctor thinks I have to much stress, anxiety, and depression. These problems have really hurt my marriage. Just looking for some help. Thank you.
Thank you for your question.
One of the things that Maca really helps with is balancing hormones. Because of that it has been seen to boost libido in both men and women. When women have balanced amounts of estrogen and men balanced amounts of testosterone, the result is a healthy sex drive. So, yes, we believe Maca can help in your situation.
In addition, you mention depression as something you are coping with. Maca boosts energy and for many people has a positive effect on mood. We get comments from clients regularly that they simply feel better and happier after starting to take the herb.
One member of our staff had a child in late 2009 and suffered with some post-partem depression for a few months before coming back to Maca (she had taken a break and had simply forgotten about it). Over the course of three weeks or so that began to lift.
Based on the results we continually hear about, we believe Maca could really help. Red Maca is slightly higher in all the major nutrients of Maca, so we’d recommend you start with that.
http://www.raworganicmaca.info/shop/raw-organic-red-maca-powder-1-kg/
Hope that helps.
If you have any further questions, please let us know.
Enjoy your day!
I decided to try maca to see if it could help with my low energy. I have been taking raw powder for 5 days now (1tsp/day) and have really felt no results. Should I gradually increase to the maximum dose or can i jump right to the 3T (off the top of my head I don’t know if what im taking gelatanized). I’ve read so many wonderful things about maca, but I’m wondering does it just not work for some people or does it take time to see results? thanks!
Thanks for your question.
As long as you don’t feel any effects like having too much energy or inability to sleep you can gradually increase your dosage of maca up to the max of 3T per day. Also remember that Maca is a food and not a synthetic drug. It doesn’t work like an aspirin. It takes time for it to work within the body. Most people will feel some effects within the first 3-4 weeks of taking Maca. Our recommendation is to stay with it and to increase your dosage gradually.
Hope that helps. Anything else we can do, please let us know.
Isn’t okay to take Maca with other medications?
Overall Maca is only contraindicated with high blood pressure medications.
Hi,
I have been having very bad hormonal cyst acne breakouts, for the last 6 months, on my chin before my period. I was wondering if Meca would help in fixing this problem? Also I did some research on the internet and some users noted that they had an increase in cyst acne after taking Meca, could this be true?
I have 2 questions-
My daughter is 15 and has irregular menstrual cycles as did I at her age. Her older sister never stopped bleeding and still suffer (they are 24 and 22). How much should they take?
My Fiance’ has suffered from ED since his late 20′s(now 44)- The prescription meds gave him high blood pressure, high cholesterol and other side effects. His erections were to ‘hard’. He is off all meds for about a yr now. as I encouraged him to go natural. Every thing is back to normal except his ED is worse so he is moody about sex.. he stands at 6’2″ and his a tad overweight for his height and has no gallbladder..How much is safe for him and is it safe with no gallbladder?
Thanks
Denah
i am taking coversyl for high bp, have been taking maca for a month, has allievated some of the symptoms of peri, but not all,i have more energy than ive had for a couple of years, but yesterday started taking hrt,(would like to feel normal again)can i still take a low dose of maca.Thankyou
Can you alternate Red and Black Maca throughout the week or month in order to get the best properties of each?
I have been taking it everyday for more than a year for my menopause. just worry about if I can continuously doing it. it works wonderful for me! better than anything than I used since my menopause stated. I’ve been taking 6 gram per day.
Hi Sue,
Thanks for your question. Since Maca is food there is really no contraindication against using it regularly. We’ve all been using it here for 10 years. That said, as we mention several times on our site, we do recommend that you take 3-4 days off Maca every month. Just like with any food, our bodies simply need a break once in a while. For example, I love spinach and know it’s good for me, but I don’t desire to eat it everyday.
In addition, in terms of therapeutic use of Maca (as in menopause), your body likely needs it more now than it will after you’ve gone through the process. Just pay attention to your body and keep enjoying Maca. Really glad you’re enjoying it!!
Mark
The Maca Team
Maca is very helpful for acne outbreaks that are related to an imbalance of hormones. We haven’t heard anyone report having increased acne while using Maca. Thanks for your question.
Hi Denah,
Please refer to our Maca Dosage guide in the article above. As for your Fiance – there is no contraindication for him taking Maca in his condition. It should help. Thanks!
DEAR MACA TEAM,
I WRITING ON TWO PROBLEM. THE FIRST IS I WAS READING THAT MACA WILL GIVE A WOMAN A BIGGER BUTTOCK, THAT WHAT IM LOOKING FOR WITHOUT THE SURGERY. THE SECOND PROBLEM, WILL MACA HELP ELIMINATE THE HEAVY PERIOD PER MONTH, IM ON BPRESSURE MED AND BCONTROL PILLS? WILL THOSE TWO PROBLEM I HAVE, WILL MACA CORRECT AND ENHANCE?
Hi iv been taking Maca 800 mg capsules for about 18 months now and found it really beneficial for peri menopause symptoms I was having. I started taking 6 capsules a day then when symptoms reduced so did my dosage. I now take a concentrated mac a and only 2 pills a day it seems to work so I’m going tom stay with it for now
HI Karen,
Thanks for letting us know. Have you tried Red Maca yet? It’s working really, really well for most women going through menopause.
Hi Kim,
Let us take the second problem first. Often heavy periods can be normalized by Maca since it does help to regulate and balance your hormones. About getting a bigger buttocks, Maca in and of itself can help build muscle – that’s why natural body builders love it – but you need to put in some work in the gym or with another activity to get the results. In terms of birth control, there is no problem with Maca. With high blood pressure medication, it’s best that you consult your doctor to make sure. Hope that helps. Enjoy your day!
Hey Maca Team,
I want help with my doseage…. Im currently taking Gelatinized Maca capsules 2 times in the day for 1 week. Then I stop taking them for 1 week, then start back again. I wanted to kno if I should increase my intake or shorten my break because Im not seeing any results???
Hi Renata,
First, since we don’t sell gelatinized Maca in capsules you must have someone else’s Maca. The amount of Maca you’re taking depends on the size of the capsules and the number you take. Our recommendation for our gelatinized maca is to take 1-3 teaspoons daily. There is about 4.2 grams (4200 mg) in a teaspoon. That should give you a reference point.
Hope that helps!
Hello, I am 40 years old woman, 5 feet tall and 115 pds. I want to increase my sexual drive, I lost it and want to get it back. How much should I take? Some people state that too much makes your heart race. That really scares me, since I don’t take any supplements. ( besides vitamin c & d). Thanks!!!
Based on your size and weight and age, start with 1 teaspoon of our Red Maca daily in the morning mixed with juice or yogurt or water. For a very small percentage of people one temporary result of taking too much Maca is to feel “jittery” and/or have a slightly elevated heart rate. This is a result of taking a lot more than 1 teaspoon. As you get used to Maca you can gradually (over a month or so) increase the dosage. 1-3 teaspoons is considered a therapeutic dose. The main thing is to be consistent in using Maca (it may take a few weeks before you feel the effect) and also to listen to your body.
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