Can Maca Cause Weight Gain? What Most People Get Wrong About This Root

You've probably seen it in every "hormone balancing" smoothie bowl on Instagram. That earthy, slightly nutty beige powder. Maca. It’s been a staple in the Peruvian Andes for thousands of years, but lately, the conversation around it has shifted from "energy booster" to a much more anxious question: Can maca cause weight gain?

Honestly, the answer isn't a simple yes or no. It’s more of a "well, it depends on what's going on inside your body."

If you're worried that a teaspoon of maca is going to suddenly pack five pounds onto your frame overnight, take a breath. It won’t. But because maca is an adaptogen that plays around with your endocrine system, it can definitely influence how your body manages weight, muscle, and even where you store fat.

The Calorie Myth and Maca Root

Let’s get the math out of the way first. Maca is a root vegetable, a relative of broccoli and kale. In its powdered form, it’s mostly carbohydrates and fiber. A standard tablespoon—which is actually quite a lot—clocks in at about 30 to 40 calories.

That's nothing.

You aren't going to gain weight from the raw caloric density of maca. If you're gaining weight while taking it, it's either because of the other ingredients in your smoothie (looking at you, nut butters and dates) or because of the way the root is interacting with your hormones.

Hormones, Hunger, and the "Maca Curves" Phenomenon

This is where things get interesting. Search for maca on TikTok or Reddit, and you’ll find a subculture of people claiming maca helped them get "thicker" or gain weight specifically in their hips and glutes. This has led to a massive surge in people asking if can maca cause weight gain in a targeted way.

Here is the reality. Maca doesn't contain hormones like estrogen. Instead, it contains plant sterols that nudge your pituitary gland into action. It’s an adaptogen. It tries to bring your body back to a state of homeostasis.

If your estrogen is low, maca might help your body find a better rhythm. For some women, especially those with a certain genetic predisposition, balancing estrogen can lead to a more "feminine" fat distribution. This isn't "weight gain" in the sense of becoming unhealthy; it’s more about body composition.

The Appetite Spike

But there is a flip side.

Because maca is known for boosting energy and libido—thanks to compounds called macamides and macaenes—it can also rev up your metabolism. For some people, that extra energy translates into a roaring appetite.

I’ve talked to people who started taking maca and suddenly felt like they could eat a house. If you start eating an extra 500 calories a day because maca made you hungry, then yes, can maca cause weight gain becomes a very real "yes." It’s a secondary effect. You feel good, you move more, but you also eat way more.

What the Science Actually Says

We have to look at the studies, even if most of them are small. A 2006 study published in the International Journal of Biomedical Science looked at pre-menopausal women and found that maca helped balance hormone levels and suppressed weight gain associated with hormonal fluctuations.

Wait. Suppressed?

Yes. In many clinical settings, maca is actually studied for its ability to prevent weight gain, particularly the kind of weight gain that happens during menopause when estrogen drops and the "menopause middle" starts to appear.

So why the conflicting anecdotes?

It comes down to the type of maca you’re using. There are three main phenotypes:

• Yellow Maca: The most common. Usually used for general energy and focus.
• Red Maca: Often touted for female hormone balance and bone density. This is the one most linked to the "curves" conversation.
• Black Maca: Typically used for male fertility, muscle building, and stamina.

If you’re taking a high dose of Black Maca and hitting the gym, you might see the scale go up. But that’s likely muscle mass, not fat. Black maca is a favorite among athletes for a reason. It helps with recovery and endurance. Muscle weighs more than fat, but it looks a whole lot different.

The Cortisol Connection

We can’t talk about weight without talking about stress. Cortisol is the enemy of a flat stomach. When you’re chronically stressed, your body holds onto fat, specifically around the organs (visceral fat).

As an adaptogen, maca helps regulate the HPA (hypothalamic-pituitary-adrenal) axis. In theory, by lowering your stress response, maca could actually make it easier to lose weight. If your body feels safe and less stressed, it’s less likely to hoard fat for a rainy day.

However, if your system is particularly sensitive, introducing a new potent herb can initially be a "stressor" itself. Some people report feeling "wired" or "jittery" when they first start maca. That "wired" feeling is an increase in cortisol or adrenaline. If you stay in that state, you might see some bloating or water retention.

Raw vs. Gelatinized: A Crucial Distinction

If you’re experiencing bloating and think you’re gaining weight, check your bag. Does it say "Raw" or "Gelatinized"?

Raw maca is full of tough starches that are incredibly hard for the human gut to break down. The indigenous people of the Andes never ate it raw. They always cooked it.

Eating raw maca powder can cause:

1. Severe bloating.
2. Gas.
3. Digestive distress.
4. Inflammation.

That "weight gain" you see in the mirror after a raw maca smoothie might just be your intestines screaming for help. Gelatinized maca has been heated to break down those starches. It’s much more concentrated and way easier on the stomach. If you're worried about can maca cause weight gain due to puffiness, switch to gelatinized. It’s a game-changer.

The Thyroid Factor

Maca contains goitrogens. These are substances that can interfere with the normal function of the thyroid gland, especially if you have an iodine deficiency.

Your thyroid is the master controller of your metabolism. If you have an undiagnosed thyroid issue, like Hashimoto's or hypothyroidism, and you start dumping goitrogens into your system, you could potentially slow your metabolism down.

A slow metabolism equals weight gain.

Most people don't have to worry about this if they eat a balanced diet, but it’s a perfect example of why "natural" doesn't always mean "consequence-free." If you have a history of thyroid trouble, you need to talk to a doctor before making maca a daily habit.

Real World Examples: Two Different Paths

Think about "Sarah." She’s a runner, always tired, slightly underweight. She starts taking Black Maca. Her energy levels spike, she starts lifting weights because she feels stronger, and she gains five pounds. She looks healthier, but technically, maca caused weight gain.

Then think about "Mike." Mike works a high-stress job and drinks four cups of coffee. He adds Raw Maca to his morning routine. The raw starches bloat him, and the extra stimulation on top of the caffeine sends his cortisol through the roof. He gains three pounds of water weight and belly fat.

Two very different reasons for the scale moving.

How to Use Maca Without Unwanted Weight Gain

If you want the benefits of maca—the libido, the energy, the mood lift—without the unwanted side effects, you have to be smart about it.

First, start small. Don’t go straight for the "recommended" tablespoon. Start with half a teaspoon. See how your heart rate reacts. See if your hunger levels change.

Second, cycle it. Your body is smart. It adapts. If you take maca every single day for six months, its effect on your endocrine system will diminish, or you might over-stimulate your adrenals. Many practitioners recommend a "5 days on, 2 days off" or "3 weeks on, 1 week off" approach. This keeps your receptors sensitive and prevents the "buildup" of side effects.

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Third, watch the timing. Taking maca late in the day can mess with your sleep. Poor sleep is the fastest way to gain weight because it wreaks havoc on your insulin sensitivity and ghrelin (the hunger hormone). Take it before noon.

Moving Forward with Maca

Maca is a tool, not a miracle. It’s a powerful root that interacts with the most complex system in your body: your hormones.

If you're noticing weight gain, look at the big picture. Are you more active? (Maybe it's muscle). Are you bloated? (Maybe it's raw starch). Are you hungrier? (Maybe it's your metabolism revving up).

Actionable Steps for Your Routine

1. Check the label: Ensure you are using gelatinized maca powder to avoid digestive bloat that mimics weight gain.
2. Monitor your appetite: Keep a food log for the first two weeks of use to see if the herb is secretly making you snack more.
3. Choose your color: Use Red Maca if you are looking for hormonal balance and potential "shaping," or Black Maca if you are focused on athletic performance and muscle.
4. Audit your thyroid: If you have a known thyroid condition, consult an endocrinologist before using maca regularly due to its goitrogen content.
5. Cycle your dosage: Follow a schedule like 5 days of use followed by 2 days of rest to maintain hormonal sensitivity.

Maca doesn't have a "weight gain" button. It’s a nuance of energy, digestion, and hormonal signaling. Listen to your body, and it will tell you exactly what the root is doing.