Maca
Maca root in powder and capsules, from yellow, red and black varieties. We explain how gelatinised maca differs from raw, which dose products commonly use and how long to give it before you judge the effect.Read more →
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What maca root is and how the powders, capsules and extracts differ
Maca (Lepidium meyenii) is a root vegetable from the high Andes of Peru, where people have eaten it as food for centuries. It belongs to the cabbage family, so it is a cruciferous plant. The part used is the swollen root, dried and then milled into powder. Air-dried maca root is mostly carbohydrate, with roughly a tenth protein, plus fibre, potassium and iron.
An honest starting point about what maca may claim
Maca has no authorised health claim in the EU or the UK. Claims for botanicals are still on hold with the European food safety authority (EFSA), so no shop may legally promise you a result from maca, and we will not do it either. What we can be precise about is variety, form and the amount per serving. That is also how we write about the rest of our herbs and plants range.
Raw, gelatinised and extract are three different products
Most confusion in this category comes from the label, not the plant. These are the options you will see, including products in capsule form:
- Raw powder: dried, milled root. Keeps its starch and has a strong earthy taste.
- Gelatinised powder: heated and pressed so the starch breaks down. Nothing to do with gelatine, so it stays vegan. Milder in taste and often easier on the stomach.
- Whole-root capsules: a fixed amount of milled root, no taste, no measuring.
- Concentrated extracts: a ratio such as 10:1. A 500 mg capsule can be labelled as 5,000 mg root equivalent. That is a calculation, not 5,000 mg of powder in the capsule.
Yellow, red and black come from one plant
The three colours are not three species. They are different root colours from the same fields. Yellow is roughly 60% of a typical harvest, so it is the cheapest and the one used in most research. Red and black are rarer, which is why single-colour products cost more. The evidence for colour-specific differences is still early and based on small studies, so we would not pay extra for a colour promise. Plain yellow or a three-colour blend is a sensible place to start.
How we choose the maca we stock
We look at three things: the form, the amount per serving and whether a combination adds anything. We prefer gelatinised powder and whole-root capsules that state a clear milligram figure, because root equivalent numbers on extracts are easy to misread. We name the variety on the page, so you know whether you are buying yellow, red, black or a blend. We buy directly from the brands, with no intermediaries, and every product passes our compliance team before it goes live. We test products ourselves, and independent labs spot-check batches. See how we select brands and products.
Who this collection suits
Maca suits adults who want a plant food they can take daily and are willing to give it time. Four to eight weeks of consistent use is a fair test; consistency matters more than a large dose. If you are pregnant or breastfeeding, there is no reliable safety research on supplements with maca, so ask your midwife or GP first. Maca contains glucosinolates, natural compounds from cabbage-family plants that can affect the thyroid in large amounts, so speak to your doctor if you have a thyroid condition. If you are comparing daily botanicals, our ashwagandha selection sits in the same part of the assortment.
Frequently asked questions
What is maca root?
Maca is a root vegetable that grows on high plateaus in the Peruvian Andes, where it has been eaten as an ordinary food for centuries. Botanically it is Lepidium meyenii, a member of the cabbage family, so it is related to broccoli and kale rather than to true ginseng. The root is dried and milled into powder, which is then sold loose, encapsulated or concentrated into an extract. It is often nicknamed Peruvian ginseng, which is a marketing name, not a family link.
Why do maca products not make any health promises?
Because none are allowed. Health claims for botanical ingredients are still on hold with the European food safety authority (EFSA), which means no maca claim has been authorised in the EU or the UK. Shops that promise hormone balance, testosterone or libido effects are going beyond what the rules permit. We stick to what we can verify: the variety, the form, the amount per serving and the practical differences between products, so you can judge for yourself.
What is the difference between yellow, red and black maca?
They are the same species, harvested in different root colours. Yellow makes up about 60% of a normal harvest, so it is the most available and the least expensive, and it is the type used in most studies. Red and black are rarer and therefore pricier. Research suggesting each colour behaves differently is still small-scale and preliminary, so a colour premium is not something we would pay. Yellow or a three-colour blend is a reasonable default.
Which form of maca should I choose?
It depends on how much you care about taste, precision and convenience. Powder lets you adjust the amount in small steps; capsules give you the same amount every day without the earthy flavour.
| Form | What it is | Suits |
|---|---|---|
| Raw powder | Dried, milled root with its starch | Traditional powder users |
| Gelatinised powder | Heated, starch broken down | Sensitive stomachs, milder taste |
| Capsules | Fixed amount of milled root | Travel and daily routine |
| Extract | Concentrated, ratio on label | Small servings, careful label reading |
Gelatinised is not proven more effective than raw; it is mainly about comfort.
How much maca do people take, and when?
Products typically provide somewhere between 1,500 mg and 3,000 mg of maca root a day, which is the range used in most studies, taken in one to three servings. With powder that is usually a level teaspoon or so; with capsules it can be three to six, depending on the strength. Take it with food, since that reduces the chance of stomach complaints. Many people prefer the morning or lunchtime, because some find it keeps them alert in the evening.
How long before I notice anything?
Expect to give it four to eight weeks of consistent daily use before you form an opinion. Maca is a food-based root, not a stimulant, so nothing announces itself on day one, and skipping days makes it impossible to judge. That is also why we suggest buying a supply that lasts at least a month rather than a small trial pack. If nothing has changed after two months of steady use at a normal serving, it is fair to conclude it is not for you.
Can maca upset your stomach, and how do you avoid it?
Bloating, wind or mild cramps are the most commonly reported complaints, and they are most often linked to raw powder. Raw maca still contains its complex starches, which some people digest poorly. Two things help: start with a small serving and build up over one to two weeks, and take it with a meal instead of on an empty stomach. If raw powder still bothers you, gelatinised powder or capsules are the more comfortable route.
Who should be careful with maca?
Three groups. If you are pregnant or breastfeeding, there is no dependable safety research on concentrated maca supplements, so speak to your midwife or GP before using them. If you have a thyroid condition, note that maca is a cabbage-family plant containing glucosinolates, which can affect thyroid function in large amounts; ask your doctor first. Competitive athletes under anti-doping rules should check with their federation, because maca has been reported to interfere with testosterone test readings.
What does "5,000 mg root equivalent" on a maca label actually mean?
It is a calculation, not the weight in the capsule. A 10:1 extract means ten kilos of root were reduced to one kilo of extract, so 500 mg of that extract is labelled as 5,000 mg root equivalent. It is a legitimate way to describe a concentrate, but it is not comparable with 5,000 mg of plain milled root, because extraction keeps some compounds and loses others. Compare the actual milligrams first, then the ratio. If you also see maca described as Peruvian ginseng, it is worth knowing that true ginseng products are a different plant entirely.
