Can Maca Root Help You Gain Weight? Examining the Potential

Can Maca Root Help You Gain Weight?

Maca root has exploded in popularity in recent years as a supplement touted to boost fertility, libido, energy and more. Some also claim maca can help with weight gain goals. But is there any truth to maca's ability to support healthy weight increase? Let's explore the evidence.

What is Maca Root?

Maca is a cruciferous vegetable in the broccoli family that grows in the Andes mountains of Peru. The edible part is the root, which looks like a small turnip or radish. Maca root is available in powder, capsules, extract and whole food form.

Maca has a nutty, earthy flavor. It's rich in antioxidants and supplies over 20 amino acids, including 8 essential amino acids. The traditionally grown maca prized for supplements is Lepidium meyenii.

Purported Health Benefits of Maca Root

Traditionally used to enhance fertility and libido, maca root today is touted to offer wide-ranging benefits including:

• Increasing energy and endurance
• Boosting sexual function
• Regulating hormones
• Improving mood
• Enhancing memory and focus
• Reducing menopause symptoms
• Lowering risk of chronic disease
• Supporting prostate health

However, many proposed benefits still require more research. Let's examine what's known about maca for weight gain specifically.

Maca Nutrition Facts

Maca root contains:

• Protein
• Fibers
• Vitamin C
• Copper
• Iron
• Potassium
• Vitamin B6
• Manganese

Maca is about 75-85% carbohydrates, 10-14% protein, and 2-4% lipids. It's rich in health-promoting glucosinolates and macamides unique to maca.

How Might Maca Root Support Weight Gain?

There are several potential ways maca may help with increasing body weight:

Increasing Appetite

Some early research found black maca in particular may help stimulate hunger and food intake, which could translate to weight gain for those looking to bulk up.

Boosting Energy

By enhancing energy levels, maca could help promote a more active lifestyle and improved workout performance. This supports building muscle mass.

Impacting Hormones

Maca may positively regulate key hormones like growth hormone, testosterone, estrogen and thyroid hormone. Balancing these metabolic hormones could aid muscle growth.

Supporting Endurance

Some evidence suggests maca boosts endurance during exercise. This could allow for longer, more intense workouts optimal for increasing body mass.

Strengthening Bones

The minerals in maca like calcium and magnesium promote bone health. Strong bones provide the framework to safely support increased weight and muscle mass.

Reducing Stress

Chronic stress can inhibit weight gain goals. Maca is adaptogenic and may help regulate the stress response, allowing your body to more easily pack on mass.

Studies on Maca for Weight Gain

Most research specifically on maca for weight gain and muscle growth is limited to animal and cell studies. However, some observations include:

• Increased lean muscle mass in calves fed maca.
• Greater muscle fiber size in rats given maca extract.
• Maca metabolites shown to activate genes that control muscle growth.

Additional human studies are still needed to determine maca's weight gain efficacy.

Ideal Maca Supplements for Weight Gain

The optimal type of maca to take if you're aiming to gain weight may be:

Black Maca

Some research indicates black maca is best for increasing energy, stamina, memory, and most importantly, appetite and food intake.

Gelatinized

Gelatinization removes starch and makes maca easier to digest. This ensures you absorb all its weight gain benefits.

Powder or Capsules

Powder is the most cost effective way to take maca. But capsules provide precision dosing convenience.

Additional Lifestyle Tips for Gaining Weight

While maca may support your body's ability to put on weight, you'll see best results by combining supplementation with other muscle building tactics like:

• Strength training with heavy weights several times a week
• Eating in a calorie surplus
• Consuming sufficient protein - 0.5-1g per pound of bodyweight daily
• Getting enough carbohydrates to fuel workouts
• Following a mass gainer workout routine
• Minimizing cardio that burns calories
• Allowing proper rest for muscle recovery

Maca can complement lifestyle measures to reach a healthy, stable weight.

Is Maca Safe for Gaining Weight?

Maca is considered very safe for most people when taken as recommended, with few side effects. However, potential safety considerations include:

• Hormone-sensitive cancers - avoid maca unless approved by your oncologist
• Hormone-sensitive conditions like endometriosis or uterine fibroids - check with your doctor first
• Medications for depression, anxiety, diabetes, high blood pressure - maca may interact
• Pregnancy and breastfeeding - insufficient safety evidence, best avoided

Start with smaller doses and discontinue use if any worrisome symptoms develop.

Maca Dosage for Weight Gain

There's no standard maca dosage for weight gain. Experts typically recommend starting with:

• Capsules: 500-1000 mg 1-3 times daily
• Powder: 1-2 teaspoons daily

Work up to higher doses gradually. Cycle maca by taking it for 2-3 weeks, then taking 1 week off.

Potential Side Effects of Maca

Maca is well tolerated by most people but can cause minor side effects like:

• Upset stomach
• Increased gas or bowel movements
• Headaches
• Trouble sleeping
• Low mood

More serious effects are rare in healthy adults at appropriate doses. Stop taking maca if you experience unusual symptoms.

The Bottom Line on Maca for Weight Gain

Early animal and cell research indicates maca may support increased weight and muscle mass through several mechanisms.

However, direct studies in humans remain limited. While maca shows promise for boosting appetite, energy, hormones and workout performance, it should not replace proper diet and exercise.

Maca is best viewed as a supplemental addition to your muscle building regimen. Focus on progressive strength training, calorie intake, and other lifestyle factors first. Maca root may provide that extra boost to optimize your rate of healthy weight gain.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.