Does Maca Root Make You Gain Weight? The Science Explained
- Muhd. Hanis
- Oct 4
- 4 min read
Maca root, a nutrient-dense superfood native to the Peruvian Andes, has gained global attention for its potential health benefits. From boosting energy and improving libido to balancing hormones, maca has become a staple in many health supplements and smoothies. But one question that keeps coming up is: does maca root make you gain weight? Let’s break down the science, the myths, and what you really need to know before adding maca root to your daily routine.
What Is Maca Root?
Maca (Lepidium meyenii) is a cruciferous vegetable, closely related to broccoli and cabbage. It’s typically consumed in powdered form, capsules, or extracts. Rich in vitamins (C, B6), minerals (iron, potassium, manganese), amino acids, and plant compounds, maca is often labeled as an “adaptogen” — a natural substance that helps the body adapt to stress and support overall health.
Because of its nutrient density, some people assume maca root might lead to weight gain. Let’s explore whether that claim is accurate.
Does Maca Root Make You Gain Weight?
The simple answer: maca root does not directly cause weight gain. There’s no scientific evidence showing maca itself adds fat or calories significant enough to make you gain weight. One teaspoon of maca powder contains only about 10–20 calories, making it a low-calorie superfood.
However, maca root may influence your body in ways that indirectly affect weight:
Hormone Regulation: Maca is often used to support hormonal balance, particularly for women experiencing menopause or menstrual irregularities. Balanced hormones can improve metabolism, energy, and appetite regulation, which may lead to healthier weight maintenance — not necessarily gain.
Muscle Support: Maca is rich in amino acids and plant protein, making it popular among athletes and gym-goers. Combined with strength training and a high-protein diet, maca may help build lean muscle. While this could slightly increase body weight, it’s due to muscle, not fat.
Improved Appetite and Energy: Many users report feeling more energized when consuming maca. With higher energy levels, you may work out more, but some individuals may also eat more if their appetite increases. Whether this leads to weight gain depends on your overall calorie intake and activity levels.
Why People Think Maca Causes Weight Gain
The idea that maca makes you gain weight likely comes from its adaptogenic effects and muscle-supporting properties. If someone starts taking maca while also increasing calorie intake or exercising more intensely, they may notice changes in body composition.
It’s also common for people to confuse healthy curves or muscle tone with “weight gain.” Maca’s hormone-balancing effects can sometimes improve body shape, especially in women, by supporting estrogen and progesterone balance, which can subtly influence fat distribution.
What Science Says About Maca and Body Composition
While research on maca’s effect on weight is limited, a few key findings are worth noting:
Hormonal Balance: A 2006 study in International Journal of Biomedical Science found that maca helped alleviate menopausal symptoms but did not cause significant weight changes.
Mood and Energy: A review published in BMC Complementary and Alternative Medicine (2016) showed maca may improve mood and energy, which could influence exercise habits — but again, no direct link to fat gain.
Muscle Health: Athletes use maca as a natural supplement for stamina and recovery. Its nutrient profile supports overall fitness but doesn’t inherently make you gain fat.
Bottom line: There’s no scientific proof that maca root makes you gain weight. Instead, it supports overall health, energy, and hormone balance, which can help you maintain a healthy body composition.
Benefits of Maca Root Beyond Weight Concerns
Even if weight gain isn’t a direct effect, maca offers several health benefits:
Energy Boost: Natural compounds in maca may reduce fatigue and boost stamina without caffeine.
Improved Mood: Maca is linked to reduced anxiety and depression in some studies.
Hormonal Support: Helps regulate menstrual cycles and reduce menopause symptoms.
Fertility and Libido: Traditionally used to boost fertility and sexual health in both men and women.
Rich in Nutrients: High in iron, potassium, vitamin C, and plant protein.
How to Use Maca Root Safely
If you want to enjoy maca’s benefits without worrying about weight gain, follow these tips:
Stick to Recommended Dosage: Most studies use 1.5–5 grams (about 1 teaspoon) daily.
Watch Total Calorie Intake: Maca itself is low in calories, but adding it to high-calorie smoothies or desserts could contribute to weight gain.
Cycle Your Intake: Some experts suggest taking breaks every few weeks to allow your body to reset.
Choose Quality Products: Look for organic, gelatinized maca powder or trusted supplement brands.
Consult a Professional: If you’re pregnant, breastfeeding, or on medication, talk to your doctor first.
Who Should Consider Maca Root?
Maca is a great choice if you:
Want a natural energy booster
Need hormonal support during menopause or menstrual cycles
Are an athlete or gym-goer seeking better recovery and performance
Want to improve mood, stamina, or fertility naturally
If your goal is fat loss or avoiding unwanted weight gain, maca won’t sabotage your progress. Just keep your overall nutrition and exercise balanced.
Final Thoughts
So, does maca root make you gain weight? The evidence says no — maca root is not a fattening supplement. Instead, it’s a nutrient-packed adaptogen that supports hormone balance, energy, and muscle health. Any changes in your weight or body shape while using maca are more likely due to improved nutrition, energy levels, or exercise performance rather than maca itself.
If you’re looking for a natural supplement to support your health journey, maca root is a safe and effective choice — without the fear of unwanted weight gain.
Comments