Overview
Maca (Lepidium meyenii) is a cruciferous root vegetable native to the Peruvian Andes, used traditionally for energy, stamina, and fertility. Modern supplements extract and concentrate maca root, with different colored varieties (yellow, red, black) potentially having distinct effects. Maca is marketed for libido enhancement, sexual function, energy and endurance, hormonal balance (particularly for menopause), and fertility support.
Primary applications focus on libido and sexual function improvement (best-supported use), menopausal symptom relief (particularly with red maca), energy and endurance enhancement, male fertility support (particularly black maca), and adaptogenic stress support.
Evidence quality is moderate for libido and sexual function with multiple human trials, preliminary for menopause and fertility, weak for athletic performance despite marketing claims.
Safety is excellent with maca being a food crop consumed for centuries in Peru, with minimal side effects at typical doses (1500-3000 mg daily).
What it means
A Peruvian root vegetable (like a radish) eaten for energy and libido. Best evidence supports sexual function improvements in both men and women after 6-12 weeks. Different colors may work better for specific uses - black for male fertility, red for menopause. Typical dose: 1500-3000 mg daily. Safe as it's been a food crop for centuries.
Evidence, Color Varieties, and Practical Use
What it means
Interesting quirk: maca boosts libido WITHOUT raising testosterone or estrogen significantly. This means it works through different pathways than hormone replacement.
Mechanisms are not fully elucidated but likely include modulation of steroid hormones (though maca doesn't appear to directly alter testosterone or estrogen levels significantly), effects on central nervous system neurotransmitters, adaptogenic stress response modulation, and bioactive compounds (macamides, glucosinolates) with various effects.
Interestingly, maca doesn't work by dramatically raising testosterone or estrogen despite libido benefits, suggesting effects occur through other pathways.
Libido and Sexual Function
For libido and sexual function, this is maca's best-supported application. Multiple trials show 1500-3000 mg daily maca (typically for 6-12 weeks) improves sexual desire in both men and women, enhances subjective sexual function, and increases sexual satisfaction. Effects appear independent of hormone level changes. Research shows benefits in healthy adults, postmenopausal women, and men with mild erectile dysfunction. A systematic review concluded maca has favorable effects on sexual dysfunction.
What it means
If you want better sex drive, maca actually has decent research. Works for both men and women. Give it 6-12 weeks before judging effectiveness.
Color Varieties
Color varieties might matter: Black maca shows strongest effects for male fertility and libido in research. Red maca shows preferential benefits for prostate health and menopause symptoms. Yellow maca is most common but potentially less potent for specific applications.
What it means
Think of maca colors like different tools: black for men's fertility/libido, red for women's menopause, yellow for general energy. Choose the color that matches your goal.
Menopause Support
For menopause, research with red maca shows 2000-3000 mg daily reduces hot flashes, night sweats, and psychological symptoms (anxiety, depression) in postmenopausal women without significantly altering hormone levels.
Male Fertility
For male fertility, black maca specifically shows improvements in sperm count, motility, and semen volume in some studies at 1500-3000 mg daily for 3-4 months. Effects are modest but consistent.
Energy and Endurance
For energy and endurance, evidence is mixed. Some studies show improved subjective energy and wellbeing, but objective athletic performance benefits are inconsistent. One study in cyclists showed improved time trial performance after 14 days of 2000 mg maca, but replication is needed. This is a weaker application despite marketing emphasis.
What it means
Energy claims are mostly marketing hype. Some people feel more energized, but actual athletic performance improvements are inconsistent in research.
Dosing and Forms
Dosing: 1500-3000 mg daily is standard research dose. Effects are gradual - expect 4-12 weeks for libido and fertility benefits. Can be taken as single dose or divided. With or without food (food reduces any potential GI upset).
Forms: Gelatinized maca (pre-cooked, starch removed) is easier to digest and more concentrated than raw maca powder. Extracts provide higher concentration. Choose color that matches application if possible (black for male fertility/libido, red for menopause/prostate, yellow for general use).
Safety and Interactions
Safety is excellent. Maca is a food vegetable, not a drug, consumed in large quantities in Peru. Side effects are rare and mild: slight GI upset in some initially (usually resolves), jitteriness or insomnia if taken late (some report stimulation though not universal), and rare menstrual changes reported anecdotally.
Thyroid concerns: Maca contains goitrogens (compounds that can interfere with thyroid function when consumed in very large amounts raw). However, gelatinized maca (most supplements) has reduced goitrogen content, and typical supplement doses are unlikely to affect thyroid in healthy individuals. Those with thyroid disorders might consult physicians, though evidence of harm is lacking.
Pregnancy and breastfeeding: Maca is consumed as food in pregnancy in Peru. Supplement safety lacks formal study but likely low risk as a food crop.
Maca is a well-tolerated adaptogenic supplement with good evidence for libido and sexual function, promising support for menopause and male fertility, and excellent safety profile stemming from its status as traditional food crop.
References
Shin BC, Lee MS, Yang EJ, Lim HS, Ernst E. Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complement Altern Med. 2010;10:44.
Gonzales GF, Córdova A, Vega K, et al. Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 2002;34(6):367-372.