You may have heard of maca recently, the hottest food trend for people on a fertility-boosting journey.
It’s touted to have a multitude of benefits, especially in the reproductive realm. But is maca safe during pregnancy or just another unproven trendy “health’ powder? We’ve got all the details on Maca during pregnancy below.
What is maca?
Maca is a native root plant from Peru. It is a cruciferous vegetable, like broccoli and cauliflower. It is often available in powder form, and many people report the taste as nutty.
There are three types of maca: red, yellow, and black. Different types of maca have different effects: black maca is more effective for men’s sperm production, motility, and semen volume (1).
If you read into the details of maca, it’s traditionally used to enhance fertility and is also said to improve energy and mood (2).
Most individuals who take maca powder blend it in their smoothies daily. However, other uses traditionally have included making it into teas and adding it to oatmeal, soups, and stews (3).
While there isn’t much research on maca during pregnancy, there is some research on maca and fertility. However, the amount of research done with maca, in general, is quite limited and typically uses animals or human males as research subjects or perimenopausal women.
Can Maca help you get pregnant?
Research for maca and fertility outcomes
Regarding women’s fertility, the research is scant and very inconclusive.
Many more studies and evidence support the use of maca for male fertility. Overall, maca has been found to improve semen parameters in men through increased sperm production and motility (3).
No studies have found it to have much effect on women’s hormones before menopause, and even fewer have studied it regarding pregnancy or conception.
Are there other benefits to consuming maca outside of pregnancy?
In minimal studies, maca was thought to potentially be able to support menopausal symptom treatment (4, 5). In one treatment, maca reduced the frequency and severity of individual menopausal symptoms, making it a natural alternative to Hormone Replacement Therapy (HRT) (6). In another study, maca reduced anxiety and depression in postmenopausal women (7).
Though these are not conclusive and research at this time is limited, maca does seem to have positive effects for those in the peri or postmenopausal stages for helping to manage symptoms at these stages.
Is maca safe during pregnancy?
The research needs to be more varied and plentiful.
In short, we don’t know. Since there is no sound scientific evidence or substantiated claim regarding maca consumption during pregnancy, most professionals do not recommend consuming maca or any other unregulated or unknown supplement (8).
We just don’t know if or how it could affect your baby.
Maca nutrition breakdown
1 Tablespoon Maca Powder (x):
- Calories: 30 calories
- Carbohydrates: 6 g
- Sugar: 4 g
- Fat: 0 g
- Protein: 1 g
- Fiber: 2 g
- Potassium: 130 mg
- Calcium: 20 mg
- Iron: 0.4 mg
Are there benefits to consuming maca while pregnant?
Maca is considered an adaptogen, meaning it helps your body adapt to stress. Adaptogens are trendy right now, so it makes sense maca is also part of this conversation.
While it’s fun and exciting, and possibly good for you to incorporate these adaptogens into your diet, again, there is little to no scientific research indicating that they’re safe for pregnant women.
The Botanical Safety Handbook sees “no identified problems for use during pregnancy or breastfeeding” for several adaptogens, including maca (9). However, a lack of evidence does not necessarily signify it is pregnancy safe.
Are there potential side effects?
According to multiple research sources related to maca consumption, no adverse or toxic levels are reported in animal or human trials.
However, professionals still caution about the utilization and dosage since each individual can react differently.
As previously stated, there is no research on using maca during pregnancy or maca root while pregnant. The potential for adverse side effects or birth outcomes is unknown.
Since we know it can potentially affect hormones, it may be best to avoid it if you have or have had conditions related to hormone imbalances related to estrogens, such as endometriosis, breast cancer, or fibroids, or if any of these runs in your family. It may also be best to avoid maca if you have a thyroid condition (since this impacts your hormones), and talk to a professional knowledgeable about your history and herbs like maca if you want to use it.
Avoid maca if you are currently pregnant or breastfeeding.
If I include maca in my diet, which product should I buy?
If you would like to include maca in your diet while trying to conceive or during postpartum and beyond, here are a few recommendations while shopping for maca and which ones we recommend.
Gelatinized (also known as “activated maca” vs. raw maca: Gelatinisation is a cooking process that helps make maca safer to consume, giving us more potential health benefits from the maca.
While raw maca has some higher amounts of more bioavailable compounds (such as fatty acids and enzymes destroyed during heating), raw maca is much more susceptible to growing mold. It cannot be stored for long periods.
The mold that can grow on raw maca can adversely affect your gut and entire body, and is known to taste sweeter than raw maca. The safest form of maca is commercially called gelatinized or activated maca, which has gone through high-pressure steam to kill the mold and sanitize it.
Due to the removal of the starch, the activated maca powder contains nutrients that are better absorbed and more readily available. One study found that these nutrients were best absorbed in the cooked form in a study observing the growth of mice (10).
In addition to choosing gelatinized maca, choose organic maca to avoid pesticides if possible.
Some Maca recommendations:
How much maca is okay to consume?
Start with 1 teaspoon daily, in tea, smoothie, soup, or yogurt. Consume maca within recommended serving sizes and do not exceed these daily serving recommendations.
The Bottom Line
- Maca has shown some positive effects in studies on women trying to conceive but is more beneficial for men’s fertility overall. Outside of pregnancy, maca can help boost energy and libido and support women in managing their symptoms in the postmenopausal period.
- It is generally not recommended to start any herbal supplement, including maca, while pregnant or breastfeeding and to discuss with your doctor or midwife if you do.
- Overall, the number of studies done and the number of women in the studies are so few that more research needs to be done before it’s safe to say that maca is something that can be incorporated into your and your growing baby’s diet.
- Avoid maca if you have or have had hormone imbalances and conditions related to estrogen in the past or present, such as endometriosis or breast cancer, or if these run in your family. It may also be best to avoid maca if you have a thyroid condition.
- If you are not pregnant and would like to include maca, buy organic, gelatinized maca to reduce the risk of mold and increase nutrient absorption.
Written by: Alessandra D’Orazio, MS, RDN
Reviewed/edited by: Ryann Kipping, MPH, RDN, LDN, and Claire Gilmore, MSCN, CNS, LDN
