Maca

botanicalmacamide

Best with a mealTake with food

What is it

Maca (Lepidium meyenii) is a cruciferous root vegetable native to the high Andes of Peru, where it has been cultivated for over 2,000 years. The dried root is consumed as a food and used in traditional Andean medicine for energy, fertility, and libido.

How it works

Maca's mechanism is not well characterized despite extensive marketing. Unlike many adaptogens, maca does not appear to act primarily through the HPA stress axis or via direct hormonal effects; controlled trials have not shown significant changes in serum testosterone, estrogen, or other reproductive hormones. The bioactive compounds proposed to explain its effects include glucosinolates, macamides, macaenes, and various polyphenols. The most consistent clinical findings are improvements in self-reported sexual function and libido in both men and women, including in postmenopausal women and people taking SSRIs (which commonly cause sexual side effects). The mechanism may involve effects on dopaminergic and adrenergic pathways rather than sex hormones. Maca color (yellow, black, red) appears to influence which effects predominate: black maca shows the strongest signal for male sexual function and endurance, red maca for prostate and bone effects, and yellow maca (the most common) for general use.

Evidence for 6 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Sexual function and libido

Grade B

Good evidence

Multiple randomized trials show 1.5 to 3 g/day maca for 6 to 16 weeks improves self-reported sexual desire and function in both men and women, independent of changes in serum hormones. A 2010 meta-analysis of 4 RCTs concluded maca improved sexual function with low evidence quality.

SSRI-induced sexual dysfunction

Grade C

Moderate evidence

A small randomized trial showed 3 g/day maca improved sexual function in postmenopausal women on SSRIs. Promising preliminary evidence for an under-treated problem.

Menopausal symptoms

Grade C

Moderate evidence

Trials in perimenopausal and postmenopausal women have shown reductions in hot flashes, night sweats, and other menopausal symptoms with 2 g/day maca over 6 to 12 weeks. Effects are smaller than hormone therapy.

Sperm parameters

Grade C

Moderate evidence

Trials in infertile men have shown improvements in sperm concentration and motility with 1.5 to 3 g/day maca for 12 to 16 weeks. Black maca shows the strongest effect.

Energy and athletic performance

Grade C

Moderate evidence

Small trials suggest maca may improve perceived energy, mood, and modest endurance markers. Trials in trained cyclists have shown mixed performance effects.

Bone mineral density (red maca)

Grade D

Mixed evidence

Animal and preliminary human studies suggest red maca may support bone health in postmenopausal women, but evidence is limited.

4 commercial forms

Yellow maca powder (most common)

Standard form; balanced effect profile.

The most widely available and most economical maca color. Used for general energy, mood, and libido.

Black maca

Different macamide profile; favored in male sexual function and endurance trials.

Less common, often more expensive. Shows stronger signal for sperm parameters and male libido.

Red maca

Different glucosinolate profile; favored for prostate and bone health studies.

Used in trials focused on benign prostatic hyperplasia and postmenopausal bone health.

Gelatinized maca

Cooked to break down starches; more digestible than raw powder.

Recommended for people with sensitive stomachs or those who don't tolerate raw maca well.

Dosage

Typical doses are 1.5 to 3 grams per day of dried maca root powder, often divided into 2 or 3 doses. Clinical trials have used 1.5 to 3.5 g/day for 6 to 16 weeks for sexual function, mood, and energy outcomes. Concentrated extracts use lower doses (300 to 600 mg). Gelatinized maca (cooked to break down starches) is often preferred for digestibility.

When and how to take it

Take maca with meals to improve digestibility, particularly for raw powder which contains substantial starches. Gelatinized maca is more digestible and can be taken any time. For energy and libido, morning and early afternoon dosing is preferred because some users find maca mildly stimulating. Effects typically build over 4 to 8 weeks; this is not an acute supplement. Pair with smoothies, yogurt, or oatmeal to mask the earthy flavor.

Food sources

Food	Amount	%DV
Maca root powder (1 tsp)	~5 g	—

Safety

Maca is generally well tolerated and is consumed as a food in its native Andes. Side effects are uncommon and mild: GI upset, headache, mood changes, and rare reports of altered menstrual cycles. No formal Tolerable Upper Intake Level has been established. Maca contains glucosinolates that, in very high quantities, could theoretically affect thyroid function in iodine-deficient individuals (similar to other cruciferous vegetables), though this is not a clinically established concern at typical supplemental doses. Gelatinized maca is generally easier to digest than raw powder. Pregnancy and breastfeeding have limited safety data; traditional Andean use during these periods is common but modern formal evidence is sparse.

Who should be cautious

Use cautiously with thyroid disease (especially if iodine-deficient), hormone-sensitive cancers (theoretical, given limited evidence of direct hormone effects), or autoimmune disease. Pregnancy and breastfeeding have limited safety data despite traditional use; consult a clinician. People with high blood pressure should monitor readings when starting. Coordinate with prescribers if taking hormone-related medications.

Interactions

Maca has no significant documented drug interactions at typical doses. May modestly affect thyroid function in iodine-deficient individuals due to glucosinolate content (similar to other crucifers). May enhance effects of hormone therapy or hormone-sensitive medications, though direct hormonal effects are not robustly demonstrated. May affect blood pressure modestly. People taking immunosuppressants should consult a clinician.

Frequently asked questions

Does maca really boost testosterone?⌄

No, not according to controlled trials. Maca improves sexual function and libido without raising serum testosterone or other sex hormones. The mechanism appears to involve dopaminergic and adrenergic systems rather than direct hormonal effects. The 'natural testosterone booster' marketing is not supported by the evidence.

What's the difference between yellow, black, and red maca?⌄

Same species, different cultivars. Yellow is the most common and most economical. Black is favored for male sexual function and endurance. Red is favored for prostate and bone health. For general use, yellow is fine; for specific applications, black or red may be preferred.

Is gelatinized maca better than raw?⌄

More digestible for many people. Raw maca contains substantial starch that some users find hard to digest. Gelatinization (a cooking process, not adding gelatin) breaks down starches and concentrates the bioactives. Both can work; gelatinized is generally better tolerated.

How long until maca works for libido?⌄

Most trials show effects on sexual function and libido appearing over 6 to 8 weeks of consistent daily use. Acute single-dose effects are minimal.

Can I take maca with my SSRI?⌄

Yes, and a small trial showed maca improved sexual function in women on SSRIs, an under-treated side effect. No significant pharmacological interaction is documented.

References

Wikidata: Maca — Wikidata link

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Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition.