Trying to get the energy to get everything done on your to-do list and still have time to take care of your mind and body can sometimes seem impossible.
Everyone knows what it’s like to have so much on your plate that you’re exhausted, or that your own health becomes less of a priority.
Luckily, maca can help with all of this. Maca powder is super easy to add to your diet and has proven benefits for both your health and your energy levels.
Health Benefits of Maca Powder
Maca is a turnip-like vegetable that grows at extremely high altitudes in the Andes Mountains.
Its root can be ground into a powder that can be incorporated into all different kinds of foods.
According to The Maca Team, maca powder is one of the most nutritionally dense foods in the world.(1) It contains high levels of vitamins A, B, and C; iron, magnesium, zinc, and calcium; a high concentration of protein; and nearly all essential fatty acids and amino acids.(2)
According to Dr. Edward Group, all of this means that maca has several different health benefits, relating to both physical and mental health.(3)
Omega-3 fatty acid, a high level of which is found in maca, help support brain function, mood, and overall brain health.
The vitamins and other nutrients in maca root have been proven to be a natural energy enhancer. This means a drink with maca powder can serve as a pick-me-up and allow you to have more energy throughout the day.
Maca is especially beneficial for women.
According to Dr. Group, the nutrients in maca can help women find relief from certain menopause symptoms, such as hot flashes, night sweats, and sleep interruptions.(3)
The protein can even help maintain bone density and fight against osteoporosis, which is a common problem for many women as they age.
Smoothies
If you’ve never been a fan of smoothies before, or have never tried them, now is a great time to start.
Smoothies are a healthy and easy way to reap the benefits of maca root, as well as lots of other nutrients.
They are made simply by blending fruits and vegetables in a blender, along with milk, yogurt, or ice cubes, in order to create a refreshing, cold beverage.
Some people might be wary of trying smoothies because they sound unhealthy, or don’t seem filling enough for a complete breakfast or snack.
However, smoothies can be mixed with ice cubes or low-fat yogurt or milk so that you won’t have the need for unhealthy ingredients.
If you mix in at least one full serving of fruit, smoothies are more than enough to keep you full and ensure that you’re getting all the nutrients you need.
Maca powder has been known to have a nutty or caramel-like flavor that combines well with all different kinds of foods, so you’ll have tons of smoothie options no matter what you like.
All of these smoothie recipes have only a few ingredients along with the maca, and very few directions, so that you’ll have time to make them no matter how crazy your day gets.
Many of these recipes make more than one serving, so you can even save the rest in the refrigerator for the next day.
With these delicious and easy smoothies, you won’t have any problem at all incorporating maca root into your diet!
Blueberry Maca Smoothie
(recipe is from Down to Earth, 4)
This recipe is extra healthy because it also includes blueberries, which are filled with antioxidants.
This is a great choice for a snack to make in the middle of the day, since the recipe only takes a few minutes to make and it will ensure that you’re getting the nutrients your body needs even during the busiest parts of your day.
- 1/2 cup blueberries
- 1-2 tablespoons maca powder
- 1-2 bananas
- 1 cup almond milk (more if needed)
- 1-2 teaspoons cinnamon (more if desired)
- 1-2 teaspoons vanilla extract
- Water (optional)
- Combine blueberries, maca powder, bananas, and almond milk in a blender. Blend until smooth, adding water or more almond milk if necessary.
- Add cinnamon and vanilla extract to taste, blend again.
- Enjoy!
Peanut Butter Maca Smoothie
(recipe is from Blissful Basil, 5)
This smoothie recipe is especially great because it only has five ingredients that are blended all at once, so it only takes a few minutes to make!
This is the perfect breakfast smoothie.
It’s filling, and the bananas combined with the maca powder will boost your energy and make you feel ready to take on the whole day. If you want to make it even healthier, substitute with plant milk and all-natural peanut butter.
- 2 frozen bananas
- 3/4 to 1 cup milk
- 1 tablespoon peanut butter
- 1 tablespoon maca powder
- 1 teaspoon vanilla extract
- Add all ingredients to a blender and blend on high until smooth.
- Enjoy!
Strawberry-Vanilla Maca Smoothie
(recipe is from VegKitchen, 6)
With strawberries, vanilla extract, and vanilla almond milk, this will almost taste more like an ice cream treat than a nutrient-filled smoothie.
This is the perfect drink to have at the end of the day when you’re in the mood for something sweet.
- 1 medium banana (frozen if desired)
- 1 heaping cup hulled strawberries
- 1 cup vanilla almond milk (more if desired)
- 2-4 teaspoons maca powder
- 1 teaspoon vanilla extract
- 4-6 ice cubes
- Combine all ingredients in a blender, then process until completely smooth.
- Add more almond milk if the smoothie is still too thick.
- Serve immediately.
Maca Superfood Smoothie
(recipe is from Healthy Smoothie HQ, 7) If you’re a fan of using protein powder along with a workout, this smoothie is one way to make it taste better and incorporate it with lots of other nutrients.
Chia and flax seeds are great sources of antioxidants and omega-3 fatty acids. This smoothie also has a very neutral taste, which means there are lots of possible add-ins to get all the same benefits with an even better taste.
One option is to add half a cup of frozen berries for more flavor. You can also add cacao powder or use chocolate flavored protein powder to make this into a healthy chocolate smoothie.
No matter what time of day you like to work out, this is the perfect drink to replenish your energy after you’re done.
- 1 cup almond or coconut milk
- 1 medium banana (fresh or frozen)
- 1/2 tablespoon maca powder
- 1 serving protein powder
- 1 tablespoon chia or flax seeds
- Honey, stevia, or maple syrup to sweeten (optional)
- Blend all ingredients in a high-speed blender, including any add-ins of your choice.
- Serve immediately.
Warm Winter Maca Smoothie
(recipe is from The MacaTeam, 8)
Smoothies don’t have to be cold!
This warm blended smoothie is comforting and energizing all at once, and is a good winter morning pick-me-up instead of a cup of coffee.
- 1 1/2 cups coconut or almond milk
- 1 tablespoon nut butter
- 1 tablespoon chia seeds
- 1 teaspoon maca powder
- 1 teaspoon raw cacao or cocoa powder
- 1 tablespoon raw honey
- Splash of vanilla extract
- 1 teaspoon coconut oil
- 1/2 teaspoon cinnamon
- Dash of ginger, nutmeg, turmeric, or cardamom
- Put all ingredients into a saucepan and warm over low heat, making sure it doesn't get hot enough to bubble. Gently stir to combine.
- Pour mixture into a blender and whip until frothy.
- Top with cinnamon or extra chia seeds.
There are all kinds of health and energy tips out there, and many of them come with a whole lot of promises. Maca powder is one that has been around for a long time, but I would still rather call it a helpful smoothie add-in than a magic fix.
Maca is a root vegetable native to Peru, and the powder has a slightly nutty, earthy, almost butterscotch-like flavor. It blends especially well with bananas, berries, cocoa, peanut butter, oats and warm spices.
Research on maca is still limited, but it has been studied for areas such as mood, sexual health and menopause symptoms, with reviews noting that more high-quality research is still needed. As noted in a review on maca and sexual function, some early findings are interesting, but not strong enough to treat maca like a cure-all.
Nutrition-wise, maca powder can add a small amount of fiber, vitamin C, iron, potassium and plant compounds to your day. The bigger win, in my opinion, is using it in a smoothie that already includes nutrient-rich ingredients like fruit, yogurt, nut butter, seeds or leafy greens.
You can usually find maca powder at most health food stores, often in the $15 to $30 range depending on the brand and size. You can also check prices on Amazon.com, and one jar should last quite a while since most smoothies only need 1 to 2 teaspoons.
Start small with maca, especially if you have never used it before. One teaspoon is plenty for a first smoothie, and you can work up from there if you like the taste and it sits well with you.
How Much Maca Powder Should You Use in a Smoothie?
Most people use about 1 to 2 teaspoons of maca powder per smoothie. Some products list a serving as 1 tablespoon, but more is not always better, especially when you are adding it to a drink you may have several times per week.
Maca can have a strong flavor, and too much can turn a smoothie from “pleasantly nutty” to “why does this taste like health food from 1998?” Start low, taste as you go and remember that the smoothie should still be enjoyable.
One important note: talk with your doctor or dietitian first if you are pregnant, breastfeeding, taking medications or have a hormone-sensitive condition. The National Center for Complementary and Integrative Health reminds consumers that dietary supplements can still have side effects or interact with medications, even when they are “natural.”
5 Healthy Maca Powder Smoothie Recipes
Each recipe below makes one smoothie. Add more liquid for a thinner smoothie, or more ice or frozen fruit if you like it thicker and spoonable.
1. Blueberry Banana Maca Smoothie
This one is simple, creamy and probably the easiest place to start if maca is new to you. The banana balances out the earthy flavor, and the blueberries bring antioxidants, fiber and a gorgeous color, which never hurts.
- 1 cup frozen blueberries
- 1 small frozen banana
- 1 cup unsweetened milk of choice
- 1 to 2 teaspoons maca powder
- 1 tablespoon chia seeds
- 1/2 teaspoon vanilla extract
- Ice, as needed
Blend everything until smooth. Let it sit for 3 to 5 minutes if you want the chia seeds to thicken it a bit.
Nutrition boost: Chia seeds add omega-3 fatty acids and fiber, which can help make this smoothie more filling. The Harvard T.H. Chan School of Public Health notes that chia seeds are also a source of protein, calcium and magnesium.
2. Chocolate Peanut Butter Maca Smoothie
Maca and cocoa are a very good match, and peanut butter makes the whole thing taste more like dessert than breakfast. Not that I have a problem with dessert for breakfast, but this version actually brings some nutrition along with it.
- 1 frozen banana
- 1 cup unsweetened soy milk or dairy milk
- 1 tablespoon natural peanut butter
- 1 tablespoon unsweetened cocoa powder
- 1 to 2 teaspoons maca powder
- 1/4 cup plain Greek yogurt, optional
- Dash of cinnamon
- Ice, as needed
Blend until creamy. For a slightly sweeter smoothie, add one pitted date or a teaspoon of honey.
Nutrition boost: Using soy milk or Greek yogurt adds protein, which helps this feel more like a small meal and less like a snack you forgot you drank 20 minutes later. Peanut butter also contributes healthy fats, though I would still measure it because the spoonful can get generous very quickly.
3. Strawberry Vanilla Maca Smoothie
This smoothie is light, sweet and a little creamy, almost like a healthier strawberry milkshake. It is also a good option for kids or adults who are not sure about maca’s flavor yet.
- 1 1/2 cups frozen strawberries
- 3/4 cup plain kefir or plain Greek yogurt
- 1/2 cup unsweetened milk of choice
- 1 to 2 teaspoons maca powder
- 1 teaspoon vanilla extract
- 1 teaspoon honey or maple syrup, optional
Blend until smooth and creamy. Add more milk if needed to get the blender moving.
Nutrition boost: Kefir and yogurt can provide probiotics, and fermented foods may support gut health when eaten regularly as part of an overall healthy diet. Based on information from the Nutrition Source at Harvard, fermented foods such as yogurt and kefir can be one way to add beneficial microbes to the diet.
4. Green Apple Maca Smoothie
This is the smoothie for the person who wants something fresh, not too sweet and a little more “green” tasting. The apple and lemon brighten it up, while the avocado makes it smooth without needing a lot of added sugar.
- 1 small green apple, cored and chopped
- 1 cup baby spinach
- 1/2 frozen banana
- 1/4 avocado
- 1 cup unsweetened almond milk or oat milk
- 1 to 2 teaspoons maca powder
- 1 tablespoon lemon juice
- 1/2 teaspoon grated fresh ginger, optional
- Ice, as needed
Blend until completely smooth. This one may need an extra splash of liquid depending on your blender and the size of the apple.
Nutrition boost: Spinach gives you folate, vitamin K and some iron, while avocado adds heart-healthy monounsaturated fat. I also like that this smoothie is an easy way to get greens in without making it feel like you are drinking a salad, because no thank you.
5. Warm Spiced Maca Smoothie
Not every smoothie has to be icy cold. This warm version is especially nice in the winter or on mornings when a frozen drink just sounds wrong.
- 1 cup warm unsweetened milk of choice
- 1 small ripe banana
- 1 tablespoon almond butter
- 1 teaspoon maca powder
- 1/2 teaspoon cinnamon
- Pinch of nutmeg
- Pinch of salt
- 1 teaspoon maple syrup, optional
Blend carefully, making sure the liquid is warm and not boiling hot. Hot liquids can expand in a blender, and learning that the hard way is not a fun kitchen moment.
Nutrition boost: Almond butter adds healthy fat, vitamin E and a little protein, making this a cozy option that is more satisfying than a plain cup of sweetened coffee. You could also add a tablespoon of oats if you want it thicker.
Tips for Making Maca Smoothies Taste Better
Maca has a distinct flavor, and it does not disappear the way spinach often does in a smoothie. Pairing it with naturally sweet and bold ingredients usually works best.
- Use frozen banana: It adds sweetness and creaminess without needing much added sugar.
- Add cocoa or cinnamon: Both pair well with maca’s earthy flavor.
- Include protein: Greek yogurt, kefir, tofu, soy milk or protein powder can make the smoothie more balanced.
- Do not skip healthy fat: Nut butter, avocado, chia seeds or hemp seeds can help with satiety.
- Start with 1 teaspoon: You can always add more, but you cannot take it back once it tastes like you blended a root cellar.
Bottom Line
Maca powder can be a fun, nutrient-containing add-in for smoothies, especially if you enjoy its nutty and earthy flavor. It is not a miracle energy powder, but it can absolutely fit into a healthy diet when used in reasonable amounts.
The real benefit comes from the whole smoothie: fruit, protein, fiber, healthy fat and ingredients you actually enjoy. Pick the recipe that sounds best, blend it up and see how you feel.
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