What are the Side Effects of Red Maca? Understanding the Risks

November 15, 2025 •

4 min read

A 2019 review on maca safety published in the NCBI Bookshelf indicated that side effects from maca are uncommon and generally mild, including gastrointestinal symptoms and headaches. While red maca is often celebrated for its potential benefits for hormonal balance and bone density, it is important for consumers to understand the potential adverse effects before adding it to their wellness routine.

Quick Summary

This article details potential side effects of red maca, discusses populations who should exercise caution, and offers practical advice on minimizing adverse reactions. It also distinguishes between raw and gelatinized forms and provides a comparison of red, black, and yellow maca varieties.

Key Points

Mild and Transient Side Effects: Potential adverse reactions to red maca, such as headaches and digestive upset, are typically mild, uncommon, and may decrease with time or dosage reduction.
Gelatinized Over Raw Maca: Opting for gelatinized red maca is recommended for individuals with sensitive digestion, as the cooking process removes starches that can cause stomach issues in raw versions.
Hormone-Sensitive Condition Warning: Individuals with hormone-sensitive conditions like breast or ovarian cancer, endometriosis, or uterine fibroids should avoid red maca due to its potential estrogenic effects.
Thyroid Health Precaution: Red maca contains goitrogens, so those with thyroid problems should use caution and consult a healthcare provider, especially if dealing with hypothyroidism.
Start Low and Go Slow: To minimize side effects, begin with a small daily dose of red maca and gradually increase it, monitoring your body's response as you go.
Consider the Color: The different colors of maca (red, black, yellow) have varying properties; choose the one that aligns best with your specific health goals.
Prioritize Product Quality: To avoid contaminants, including heavy metals, choose organic, third-party tested red maca products from reputable brands.

Understanding the Potential Side Effects of Red Maca

Red maca is a variety of the Lepidium meyenii plant, which has been cultivated for centuries in the high Andes of Peru. While its use as a food and a traditional medicine is widespread, modern supplementation introduces the potential for side effects, even if they are generally considered mild and temporary. Being an adaptogen, maca can affect individuals differently as it works to regulate the body's systems. This section explores the documented adverse reactions and factors that can influence their occurrence.

Common and Temporary Side Effects

For most healthy adults, any side effects from red maca are minor and often resolve by adjusting the dosage or consumption method.

Digestive Issues: Some individuals may experience stomach upset, cramping, or gas, particularly with raw maca powder. This is often attributed to the starch content in the raw root, and switching to a gelatinized (pre-cooked) version can alleviate these symptoms.
Headaches: Mild headaches can occur, especially when first starting supplementation or if the dosage is too high. This is sometimes associated with the body's adjustment period or a 'detox' effect.
Increased Energy or 'Jitters': As a natural energy booster, maca can sometimes cause a wired or jittery sensation, similar to having too much caffeine. This is most common in new users or those taking a high dose and can be managed by reducing the daily serving.
Insomnia: Due to its energizing properties, taking maca later in the day may interfere with sleep patterns for some people. It is generally recommended to consume maca in the morning or early afternoon.

Hormonal and Cycle-Related Effects

Red maca is particularly noted for its potential effects on hormonal balance, which can manifest in noticeable changes, especially in women.

Altered Menstrual Cycle: Some women report experiencing irregular cycles, spotting, or changes in menstrual flow (either heavier or lighter) when starting maca supplementation. These are often temporary as the body finds a new hormonal equilibrium.
Mood Changes: Mild anxiety or irritability may be experienced during the initial phase of hormonal modulation. Patience is key, as these symptoms typically subside.
Breast Tenderness: Increased hormonal sensitivity can sometimes lead to breast tenderness.
Increased Libido: While often a desired effect, the increase in libido can feel unexpected or uncomfortable for some individuals. Cycling maca (e.g., 5 days on, 2 days off) can help manage this.

Contraindications and Serious Considerations

Certain health conditions and life stages require caution or complete avoidance of red maca due to its potent effects.

Hormone-Sensitive Conditions: People with conditions like breast, ovarian, uterine cancer, endometriosis, or uterine fibroids should avoid maca. The plant contains compounds that can mimic or influence estrogen, potentially worsening these conditions.
Thyroid Problems: Maca contains goitrogens, which are substances that can interfere with iodine absorption and thyroid function. Individuals with hypothyroidism should consult a doctor and consider using gelatinized maca, which has lower goitrogen content.
Pregnancy and Breastfeeding: There is insufficient reliable information on the safety of maca during these periods. Due to its impact on hormones, it is best to avoid consumption.
Heavy Metal Contamination: Maca grows in high-altitude soil, and some commercially available products have been found to contain elevated levels of heavy metals like lead. Choosing a reputable brand that provides third-party testing for purity is crucial.
Medication Interactions: Maca may affect the efficacy of certain medications, such as blood thinners, antidepressants, and hormone replacement therapy. Consultation with a healthcare provider is recommended.

Raw vs. Gelatinized Maca: Minimizing Side Effects

One of the most effective ways to manage potential side effects, especially digestive ones, is by choosing the right type of maca product. The preparation method significantly impacts the root's properties.

Raw Maca: The root is dried and milled into a fine powder. It contains starches that can be difficult for some people to digest, leading to gastrointestinal issues.
Gelatinized Maca: This process involves heating the root and removing the starch, making it more concentrated and easier for the body to absorb. It is a preferred option for those with sensitive stomachs.

Comparison of Maca Varieties: Red vs. Black vs. Yellow

While all maca varieties share some core nutritional benefits, they differ in their concentrations of certain compounds, leading to specific effects.


Feature	Red Maca	Black Maca	Yellow Maca
Availability	Less common (approx. 20-25% of harvest)	Rarest (approx. 10-15% of harvest)	Most common (approx. 60-70% of harvest)
Key Benefits	Supports hormonal balance, bone density, female fertility, prostate health in men, calming effects	Enhances memory, focus, athletic performance, and male fertility	General well-being, energy, mood, and resilience; considered the most balanced option
Energy Profile	More calming and nourishing, suited for addressing anxiety and adrenal fatigue	Most intense energy-boosting and vitalizing properties	Standard energy and stress support
Traditional Use	Feminine or internal energy; regulates and strengthens female reproductive organs	Masculine or external energy; strengthens and enhances physical endurance	Daily use for overall health and balance

Conclusion

For most individuals, the side effects of red maca are uncommon, mild, and often temporary. The key to safe supplementation is understanding your body and starting with a low dose, preferably of a gelatinized product, and gradually increasing as tolerated. However, those with specific health concerns, particularly hormone-sensitive conditions or thyroid issues, should avoid maca or consult a healthcare professional. By being aware of potential risks and choosing a high-quality, properly prepared product, individuals can minimize adverse reactions while exploring red maca's potential benefits for hormonal balance and overall wellness. The choice between red, black, or yellow maca ultimately depends on your specific health goals, but due diligence and professional guidance are always recommended.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare provider before beginning any new supplement regimen.

Frequently Asked Questions

Yes, some people may experience mild digestive upset, cramping, or gas, particularly when consuming raw red maca powder. Using a gelatinized (pre-cooked) version can often prevent these symptoms.

Yes, caution is advised. Red maca contains goitrogens, which can interfere with thyroid function. If you have a thyroid condition, consult a doctor before use, and consider gelatinized maca if you proceed.

In some cases, red maca can cause temporary changes to menstrual cycles, such as irregular periods, spotting, or changes in flow. These effects are often temporary as your hormones adjust.

Yes, due to its energizing properties, high doses or initial use of red maca can cause some individuals to feel jittery or anxious. Reducing the dosage can help alleviate this.

There is not enough reliable safety data to recommend using red maca during pregnancy or breastfeeding due to its hormonal effects. It is best to avoid it during these times.

Individuals with hormone-sensitive conditions (e.g., breast cancer, endometriosis), thyroid problems, or those who are pregnant or breastfeeding should typically avoid red maca.

For some people, red maca's energizing effect may lead to insomnia or difficulty sleeping, especially if taken in the evening. It is best to take it in the morning or early afternoon.