The maca root powder smoothie your hormones will love (for guys and gals)
If you hang out in fertility circles long enough, you’ll inevitably hear about maca root. Sexual function and hormone health, too. This ancient Peruvian root has been used for centuries for its energizing, hormone-supportive and mood-balancing properties. Hop on any forum and it’s often discussed as a go-to for fertility, stress support and libido.
Some big questions swirl around maca, not least for the tastiest recipes and eating tips to pin and come back to.
Let’s break it down and, crucially, blend all of this knowledge into a creamy, dreamy maca-cacao smoothie that’s as nourishing as it is delicious.
Maca root 101: things to know
Maca (Lepidium meyenii, for anyone asking) is a cruciferous root vegetable grown in the Andes, traditionally dried and powdered. Its modern popularity is due to adaptogenic properties – it helps your body handle stress while supporting hormone balance.
Key benefits:
Key pluses for maca root include (and note the fertility, hormone and sexual function theme!):
- Supporting menstrual and ovulatory cycles
- Boosting libido and energy
- Reducing mild stress and mood swings
- Potentially supporting fertility in both men and women
This comprehensive review makes for fascinating reading, on all of the above.
How long does maca root take to work?
This varies case by case. Some users notice an almost-immediate effect, but changes are usually noted after around 2-3 weeks of consistent use. Significant difference may be seen after using maca for 8-12 weeks – remember though, it depends on what you’re looking for, your health profile and what type of maca you’re using.
Does maca root help with fertility?
Maca is not a fertility treatment, but it can play a supportive role by:
- Supporting hormone balance
- Providing an antioxidant boost
- Encouraging steady energy and libido
Women often use maca during preconception phases to prepare their bodies, while men may use it to support sperm health and sexual function.
Can maca root cause weight gain?
The simple answer: no. There is no clinical evidence suggesting maca causes weight gain. However, because it may increase energy and appetite in some people, it’s feasible you might notice subtle changes in eating patterns. This is usually a positive adjustment, toward better overall nutrition.
Is maca root safe during pregnancy?
Most healthcare professionals recommend avoiding maca during pregnancy due to limited long-term safety data. If you’re trying to conceive or already pregnant, always consult your doctor before starting maca supplementation.
His & hers – which maca root is best?
Specifically for female hormone support, red maca is typically recommended.
For men, black maca is most commonly associated with fertility and stamina.
Yellow maca is widely available and supports general wellbeing and energy for both sexes. Unsure? Me too! Personally, I went for yellow maca so my husband and I could both benefit, or a tri-color blend, where you’re getting a few different colors in one.
Why I love using maca in smoothies (TTC or otherwise)
I used maca when we were trying to conceive (TTC), but two kids in, it’s still a staple in my superfood pantry corner. I love the hormone-balancing properties it packs – it’s like a warm hug for my menstrual cycle, at age 39.
One of the easiest, most enjoyable ways to add maca to your routine is in smoothies. They mellow the earthy, slightly nutty flavor of maca while combining ingredients that enhance its effects. Flavors like avocado, cacao and vanilla are perfect companions, creating a creamy, chocolatey and subtly sweet drink that doubles as a hormone-supportive breakfast or snack.
This is my go-to maca root powder smoothie, inspired by the brilliant Ali Miller RD’s Maca Cacao Chia Pudding – I recommend checking Naturally Nourished for more resources and ideas, Ali’s Brazil Nut Milk Two Ways is also dreamy, and a beautiful use of maca.
My maca root powder smoothie follows a similar principle: nutrient-dense, blood sugar-stabilizing and delicious. It also aligns with the approach behind our fave Hormone Harmony by Happy Mammoth approach (read all about it) – supporting hormonal health through food and lifestyle.
Creamy maca-cacao hormone support smoothie recipe
Serves 1-2 | Prep time: 5 minutes
Ingredients
- 1 cup unsweetened almond milk (or oat milk for extra creaminess)
- ½ ripe avocado
- 1 frozen banana
- 1 tablespoon maca root powder
- 1 tablespoon cacao powder
- 1 tablespoon chia seeds (optional)
- 1 teaspoon vanilla extract
- 1 tablespoon almond butter or cashew butter
- A pinch of cinnamon
- 1-3 ice cubes
- Optional boosters: collagen powder, ½ teaspoon bee pollen, or a Medjool date for sweetness
Method
- Combine all ingredients in a blender.
- Blend on high until smooth and creamy.
- Taste and adjust: add more almond milk to thin, more banana or date for sweetness, or more cacao for richness.
- Pour into your favorite glass and sip slowly, savoring the subtle caramel-earthy flavor of maca.
Flavor notes:
- Avocado adds creamy texture and healthy fats
- Cacao provides deep chocolate notes and antioxidants
- Vanilla smooths out the earthiness of maca
Nutritional must-knows
Why does it work? Here’s my break-down of what’s going on in this gorgeous, creamy smoothie.
1. Blood sugar stability = hormone stability
The combination of avocado, almond butter and chia seeds provides healthy fats and fiber that all help stabilize blood sugar, essential for maintaining hormonal balance.
2. Maca + cacao = mood support
Cacao offers magnesium and flavonoids that can support mood, while maca may help regulate cortisol and support energy. Together, they create a subtle, chocolatey pick-me-up.
3. Vanilla + cinnamon = sweet, without sugar spikes
These natural flavor enhancers satisfy the palate and support metabolism without relying on refined sugars.
4. Fertility-friendly, preconception nutrition
While maca isn’t recommended during pregnancy, it can be part of a preconception routine to support energy, cycle regulation and overall nutrient density.
Quick maca FAQs (cheat sheet)
Your most-frequent maca-related questions, in a (yummy) nutshell.
How long does maca root take to work?
Some people notice immediate benefits, but typically after 3-12 weeks of consistent use.
Is maca root safe during pregnancy?
Avoid during pregnancy unless approved by your healthcare provider.
Which maca root is best for female balance?
Red maca, or yellow for all-round, accessible support.
Which maca root is best for male fertility?
Black maca or yellow for all-round, accessible support.
Can maca root cause weight gain?
No, although increased energy may subtly shift appetite patterns.
Does maca root help with fertility?
It may support reproductive health and libido, but it’s not a substitute for medical fertility care.
Maximizing your maca routine
Here’s where to start, and what to prioritise.
- Consistency is key: Daily use over several weeks is usually required, to notice significant results.
- Pair with protein: Smoothies, yogurt or oatmeal provide a balanced meal and help stabilize blood sugar.
- Start slow: ½-1 teaspoon per day for beginners, gradually increasing to 1 tablespoon.
- Choose high-quality maca: Organic, gelatinized maca is easier to digest and may reduce bloating.
On your must-make list: Feast, Fuel, Fertility Challenge – Part 1: Berries – try this blueberry banana smoothie bowl
