Maca Root Powder for Weight Gain: Does it Work?
“Maca Root Powder for Weight Gain: Does it Work?” by Daria Zajac, RDN & edited/reviewed by Aly Bouzek, MS, RDN.
Imagine that you or your loved one have recently lost weight. You are concerned, anxious, fearful, and searching for answers.
You or your loved one feel lighter, the urge to eat has diminished, and your clothes are not fitting the same way they were just six months ago.
The reality for many older adults is that they tend to lose weight as they age. This can be due to medical conditions, medications, loss of appetite, and sometimes, just because of old age.
But not to worry because weight gain is a common topic within the older adult community, and today we are exploring all there is to know about maca root powder for weight gain.
Unintentional Weight Loss and Intentional Weight Gain
Let’s start with the topic of weight loss and weight gain.
A very common issue observed in the older adult community is unintentional weight loss. A family member, caregiver, or even yourself are trying to find a way to gain the weight back.
A rule of thumb to keep in mind on your weight gain journey is that you need to consume more calories than your estimated needs.
On average, a surplus of 200-500 calories a day is needed to gain weight at a healthy rate.
If you would like to calculate exactly how many calories you need, then check out the Body Weight Planner from the National Institute of Health.
Now that we have lightly reviewed how to gain weight after unintentional weight loss, let’s dive into maca root powder for weight gain and how you can benefit from it.
What is Maca Root Powder?
Originating from the Andes Mountain range in Peru, the maca root is a part of the cruciferous vegetable family, which includes veggies like cauliflower, cabbage, and radishes.
Maca root is typically cooked and ground up into a powder, but it can also be found in supplement form.
Most people enjoy maca root by adding it to their favorite food or beverage, like a protein shake, smoothie, or baked pastry.
Colors of the Maca Root
Maca root can be yellow, red, or black.
The three colors have lots of similarities, but it is said that each color may have different medicinal properties.
For example, yellow maca root is intended for daily use.
Red or black maca root can be used to alleviate symptoms of menopause or improve libido. (1,2,3)
What Nutrients Does Maca Root Powder Contain?
Great question! It’s always important to know what’s in your food and/or supplement before considering consuming it. Maca root powder contains:
- 65-75% carbohydrate
- 9-13% protein
- 0.6-0.9% fat
- 4-8% fiber
Two tablespoons of maca root powder contains about:
- 91 calories
- 4 grams of protein
- 2 grams of fiber
Maca root powder is also a good source of vitamin C, copper, iron, potassium, and vitamin B6.
While maca root powder contains essential vitamins and minerals, it is a fairly low-calorie supplement. Especially when compared to a scoop of whey protein powder that provides 113 calories and 25 grams of protein per scoop.
Maca root powder is also low in protein, which is needed to promote muscle protein synthesis in those who have lost weight and want to gain it back.
Does Maca Root Powder for Weight Gain Actually Work?
The reason you’re here is to find out if maca root powder for weight gain actually works.
Unfortunately, there is little-to-no evidence that maca root powder supplementation leads to weight gain.
As we stated above, weight gain occurs when we consume more calories than we need.
If we go by our rule of thumb of consuming 200-500 calories extra per day for weight gain, then we would need to consume 7-8 tablespoons of maca root powder.
This provides roughly around 330 calories and 16 grams of protein.
Some research studies done on maca root powder state that doses of 1.5 – 3.5 grams per day for 2-12 weeks is safe. (2,5)
7-8 tablespoons of maca root powder would equate to 100 grams a day which is waaaay over the limit that current studies have used and deemed safe.
Note: 2 Tbsp= 30 grams
To put simply, maca root powder for weight gain would be difficult to achieve and may not be safe.
Always consult with your healthcare provider and/or a registered dietitian before starting a supplement.
Other Benefits of Maca Root Powder
At this point you may be thinking maca root powder is a no-go for you, but you may be interested in some potential benefits of maca root powder. Let’s take a look:
May Improve Sexual Function & Libido
A 2015 study showed that women ages 18-65 who had selective serotonin reuptake inhibitor /serotonin norepinephrine reuptake inhibitor-induced sexual dysfunction had overall improved sexual function after taking 3 grams of maca root powder per day for 12 weeks. (2)
Note that selective serotonin reuptake inhibitors (SSRIs) and serotonin norepinephrine reuptake inhibitors (SNRIs) are common antidepressants with side effects affecting sexual function.
Additionally a systematic review of 4 high-quality studies found limited evidence that men and women experienced a positive effect in their sexual desires after consuming 1.5 grams – 3.5 grams of maca root powder for 2-12 weeks. (5)
More research is needed in this area before conclusions can be drawn about maca root powder’s effect on sextual function and libido.
May Increase Energy & Mood
With 175 participants, a research study found that consuming 3 grams of either a placebo, or black or red spray-dried extracts of maca root for 12 weeks gave participants a perceived increase in mood, energy, and overall improved quality of life. (6)
No adverse side effects of spray-dried extracts of maca root were recorded from this study.
May Improve in Menopausal Symptoms
A 2019 literature review on alternative medicine for menopause found that participants had relief from many uncomfortable symptoms of menopause when taking maca root when compared to taking a placebo. (7)
Findings from this study prove that safety and efficacy of consuming maca root powder for menopausal symptoms is an area that needs further research.
Maca Root Powder Research Study Notes
While research has been done on the effects of maca root powder, there are limitations to these studies which include:
- Conducting studies on small groups of people
- Relatively short time period using the supplement (2-12 weeks)
- Different forms of supplement given across studies
- Lack of follow ups to determine safety and long-term effects
If you struggle with sexual dysfunction, depression, or have symptoms of menopause, then maca root powder may be a good supplement to try.
Remember: always talk to your doctor before starting a supplement. Some supplements (including maca root) could interfere with medications or certain medical conditions.
Where Can I Buy Maca Root Powder?
Many consumers buy maca root powder online, as there is a large variety of products to choose from.
However, when purchasing maca root powder, remember that supplements are not heavily regulated by the Food and Drug Administration (FDA).
Meaning, the FDA doesn’t verify that supplements contain what they say they do before they are available for purchase.
Use caution when purchasing maca root powder and look for a certification stamp from a third-party to be sure it has been tested.
Maca Root Powder Suggestions
*This section has affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Here are a few of our recommendations:
- Nature Life Labs* Organic Maca Root Black, Red, Yellow 1900 MG per Serving
- G Flow Vitamins Maca Root Capsules* 1500mg – Made with Black, Red, Yellow Peruvian Maca Root Extract & Black Pepper – 120 Vegan Pills
How Can I Add Maca Root Powder to My Diet?
If you’ve decided to give maca root powder a go, then try adding it into these yummy recipes. Maca root powder is said to have a butterscotch-like smell, so see how you like it paired with these recipes:
- Chocolate Peanut Butter Smoothie
- Date and Walnut Loaf Bread
- Walnut Butter
- Old Fashioned Peanut Butter Fudge
Maca Root Powder for Weight Gain Takeaway
While there is limited data on maca root powder for weight gain, maca root powder may be a beneficial addition to your diet if you suffer from decreased libido, symptoms of menopause, or depression.
Always be cautious when starting a new supplement due to limited regulation by the FDA. Talk with your doctor and look for stamps of certification to ensure that the products you purchase are safe for consumption.