Home » Ingredients » Maca Root
Maca Root Benefits: What the Research Shows
Maca root is a plant from the Peruvian Andes that is traditionally used for stamina and libido, and small human studies have looked at its effect on sexual desire. It is a cruciferous vegetable that has been used for centuries as a food and traditional remedy.
Last updated 7 October 2026
Maca Root: the short answer
Small human trials suggest maca, usually 1.5 to 3.5 grams a day for 6 to 12 weeks, may modestly improve sexual desire and some menopausal mood symptoms without changing hormone levels. Systematic reviews call this evidence limited, and results for sperm quality are mixed. Energy, fertility and bone claims are not established.
| What it is | The root (hypocotyl) of Lepidium meyenii, a cabbage-family plant grown at high altitude in the Peruvian Andes and eaten there as a food; sold as powder, capsules and extracts. |
|---|---|
| Most studied for | Sexual desire and sexual dysfunction (including antidepressant-related), menopausal symptoms and mood, and semen quality. |
| Amounts used in studies | 1.5 to 3.5 g of maca powder daily for 6 to 16 weeks (for example 1.5 or 3 g for 12 weeks in men; 3 g for 12 weeks in women with antidepressant-related sexual problems; 3.3 to 3.5 g for 6 weeks in postmenopausal women). |
| Strength of evidence | Limited: a few small placebo-controlled trials show benefits for sexual desire and menopausal symptoms, but systematic reviews call the evidence limited, and a 2022 meta-analysis found no clear effect on sperm concentration. |
| Safety | Few side effects reported in short trials; individual reports of altered menstrual cycles, moodiness, stomach upset and insomnia. Extracts showed estrogen-like activity in lab studies, so people with hormone-sensitive cancers should check with a doctor; not recommended in pregnancy or breastfeeding; long-term safety not established. In rats it added to the blood-pressure-lowering effect of losartan. |
| In products we review | ProstaVive, Red Boost, Audifort, ZenCortex, Sugar Defender, Quietum Plus |
Sources: Sexual function systematic review · Menopause systematic review · 2022 semen quality meta-analysis · MSK About Herbs: Maca
Benefits of Maca Root
What is Maca Root?
Maca (Lepidium meyenii) is a plant native to the high-altitude regions of the Peruvian Andes, growing specifically in the harsh conditions of the Puna plateau at elevations above 13,000 feet. Often referred to as "Peruvian Ginseng," it is actually a member of the Brassicaceae family, making it a relative of broccoli, kale, and cauliflower. Unlike its green relatives, however, the primary value of Maca lies in its fleshy hypocotyl, which is eaten as a food and used as a traditional remedy. It is one of the few plants capable of surviving the intense sunlight, freezing temperatures, and thin air of the high mountains.
A Brief History of the Andean Superfood
Maca has a long history of cultivation in the high Andes of Peru, where it was eaten as a food long before it became a supplement. Legends suggest that Incan warriors consumed Maca before entering battle to increase their strength, endurance, and ferocity. Beyond its use in warfare, it was a vital food source for high-altitude populations, providing essential nutrients in a landscape where few other crops could survive. Following the Spanish conquest, Maca was so highly valued that it was used as a form of currency and tax payment. Today, it has transitioned from a local survival food to a global dietary supplement marketed as an adaptogen, although its effects on stress have not been well tested in people.
Top Rated Supplements with Maca Root
Products we review that list Maca Root as an ingredient. Not every product discloses how much of each ingredient a serving contains, so check each review before assuming it matches the amounts used in studies.
In the landscape of men's health, few issues are as persistent and frustrating as prostate-related discomfort. ProstaVive is a once-daily drink powder that its vendor markets for prostate health, urine flow, sleep and sex drive. Its official label lists herbs such as fenugreek, ashwagandha, maca, tongkat ali and nettle root, plus zinc, magnesium, vitamins D3 and B6, and boron. The formula itself has not been tested in a published trial, and nettle root, a traditional prostate herb, has shown mixed results in trials. Men with urinary symptoms should see a doctor first, because the same symptoms can come from an enlarged prostate, an infection or prostate cancer.
Red Boost is a once-a-day powder sold to men for firmer erections and blood flow, with L-citrulline, horny goat weed, maca, tongkat ali, nettle root and a fruit and beetroot blend. This review compares its label with the research and explains the prices and the 180-day refund.
Audifort is a liquid dietary supplement marketed for hearing support and ringing in the ears, made from a blend of plant extracts, amino acids and a trace of chromium. This review looks at what is actually in the formula, what the evidence supports, what a realistic trial costs, and when hearing symptoms warrant an audiologist rather than a supplement.
ZenCortex is a liquid supplement marketed for hearing support, memory and mental sharpness. This liquid supplement is designed for individuals who are tired of the constant ringing, buzzing, or muffled sounds that often accompany aging or environmental exposure. In this review we look at the evidence behind the formula, which the vendor says contains over 20 ingredients, mostly plant extracts plus amino acids. ZenCortex comes as liquid drops rather than pills; there is no published evidence that this format is absorbed better. Whether you are looking to sharpen your mental focus or protect your delicate auditory system from oxidative stress, ZenCortex claims to provide the 360-degree support you need.
Sugar Defender is a liquid sold for blood sugar and weight loss. This review covers its full label, which turns out to be identical to ZenCortex’s, what research shows for chromium, gymnema, ginseng and the rest at the amounts in the drops, what people taking diabetes medicines should know, the real prices and the 60-day refund.
Quietum Plus is a capsule supplement marketed for ear health and hearing. It combines 18 plant extracts with vitamins, zinc and amino acids, and the vendor says it supports nerve function and circulation to the ears; this has not been tested. Designed for those who want a non-invasive way to support their hearing wellness, it focuses on long-term nutritional support rather than instant fixes.
Scientific Analysis of Maca Root
The Science of Maca: Mechanism of Action
Maca is often called an adaptogen, a term for herbs said to help the body resist physical, chemical, and biological stressors, though it is not a formal medical category. How maca works is not well understood; in human trials, it did not change levels of sex hormones such as testosterone and estradiol. It does not contain hormones itself; rather, it contains unique compounds known as macamides and macaenes. These fatty acids are believed to play a critical role in its physiological effects, potentially influencing the hypothalamus-pituitary-adrenal (HPA) axis. Claims that it regulates energy, mood and metabolism through these glands have not been shown in people.
Nutritional Profile
Maca root is a nutritionally valuable food. It is rich in complex carbohydrates, fiber, and essential minerals like calcium, potassium, iron, and iodine. It also contains vitamin C, riboflavin (B2) and copper, although supplement amounts of a few grams supply only small amounts of nutrients. The presence of glucosinolates—the same compounds found in broccoli—gives Maca its distinctive pungent flavor; any anti-cancer or antioxidant effects have not been shown in people. It also contains protein, including essential amino acids that the body cannot produce on its own.
Health Benefits and What the Research Shows
1. Enhancing Libido and Sexual Function
Sexual desire is the most studied use of Maca, with a few small trials showing benefits. A few small trials in men and women reported improved sexual desire or function after 6 to 12 weeks, but a 2010 systematic review judged the evidence limited. A key study published in the journal Andrologia found that men taking 1.5 to 3 grams of Maca daily reported improved sexual desire compared to those on a placebo. In that study, testosterone and estradiol levels did not change, so any effect does not appear to work through these hormones. How it might affect desire is not known; claims about nerve or blood flow effects have not been tested well.
2. Improving Fertility in Men
Some small studies suggest Maca may improve some semen measures, but the results are mixed. A 2022 meta-analysis of five randomized trials found no clear increase in sperm concentration compared with placebo. In one small study without a placebo group, nine healthy men who took 1.5 or 3 grams of Maca daily for four months showed increased semen volume and sperm count. Maca is popular with couples trying to conceive, but it has not been shown to improve fertility or pregnancy rates.
3. Energy, Stamina, and Mood
Maca is frequently used by athletes to improve performance. Claims that it provides steady energy through the HPA axis without the jitters of caffeine have not been tested well in people. Additionally, small studies in postmenopausal women have linked Maca to lower anxiety and depression scores. A 2015 pilot study in 29 postmenopausal women found that 3.3 grams of Maca daily for 6 weeks lowered depression scores and diastolic blood pressure compared with placebo, without changing hormone levels.
4. Managing Menopause Symptoms
For women going through menopause, Maca has shown some promise in small trials. A 2011 systematic review found four small trials that all reported favorable effects on menopausal symptoms, but judged the evidence limited and safety not yet proven. Maca does not contain hormones, and in a small trial it did not change estradiol, FSH or LH levels, so claims that it helps the body make its own hormones are not supported. It has not been compared with hormone therapy and should not be considered a proven alternative for managing menopause.
Understanding the Different Varieties
Maca comes in several colors, mainly yellow, red and black, which are often said to have different effects, though human comparisons are scarce:
- Yellow Maca: The most common form. It is generally used for daily energy, stress management, and general hormonal balance.
- Red Maca: It is often promoted for prostate health and bone density, but these uses have not been shown in human trials. It is often described as the sweetest variety; claims that it has the most antioxidants have not been verified.
- Black Maca: A less common form that has been studied, mainly in animals, for effects on memory and male fertility. It is frequently referred to as "men's maca," though there is little research comparing varieties in people.
Scientific Research and Clinical Evidence
The scientific community has taken a keen interest in Maca over the last two decades. In addition to sexual health, researchers are investigating possible effects on the brain. Animal studies have shown that Maca can improve cognitive function and protect against oxidative stress in the brain. Some animal studies, such as those in ovariectomized rats (a model for postmenopausal bone loss), have reported that Red Maca helped maintain bone density, but this has not been shown in people. Larger, well-designed human trials are needed, as current human evidence comes from small studies.
Safety and Potential Side Effects
Maca is eaten as a food in Peru, and small trials of up to 4 months reported few side effects, but long-term supplement safety has not been established. However, because it is a cruciferous vegetable, it contains goitrogens. These substances can interfere with normal thyroid function if consumed in excess, so individuals with thyroid conditions should exercise caution and consult a doctor. Additionally, because maca extracts showed estrogen-like activity in lab studies, those with hormone-sensitive conditions (such as breast or uterine cancer) should talk to their doctor first. Some users report digestive upset with raw Maca powder; "gelatinized" Maca (heat-processed to break down starch) is often suggested as easier to digest, although this has not been tested in trials. Reported side effects are uncommon and include altered menstrual cycles, moodiness, stomach upset and trouble sleeping, mostly from individual reports; it is not recommended during pregnancy or breastfeeding.
Frequently Asked Questions
Most clinical studies have used 1.5 to 3.5 grams per day for 6 to 16 weeks. It is best to start with a lower dose (around 1 gram) and gradually increase it to assess your body's tolerance.
Gelatinized Maca is often preferred, but it has not been directly compared with raw maca in clinical trials. The gelatinization process uses heat to break down starch, which may make it easier to digest, though claims of better nutrient absorption have not been verified.
There is no research on the best time of day; some people take Maca in the morning because it is popularly thought to be energizing. Taking it late in the evening may interfere with sleep for some sensitive individuals.
Cycling has not been studied; some herbalists suggest breaks, such as 6 days on and 1 day off or 3 weeks on and 1 week off, but there is no evidence that the body becomes desensitized to maca.
⚖️ Conclusion
Maca root is a traditional Andean food with a long history and a small body of clinical evidence. Small trials suggest it may improve sexual desire and some mood symptoms, while results for semen quality are mixed. Its effects on athletic performance and cognitive function rest largely on animal research and small human studies and are not established. For most healthy adults, maca appears to be well tolerated in the short term, but it should not be relied on to manage stress or treat fertility problems. Differences between yellow, red and black varieties have not been well tested in people, so choosing a color for a specific goal is not evidence-based. Anyone with a hormone-sensitive condition or thyroid problem, or who is pregnant or breastfeeding, should speak with a doctor before using it. Studies have mostly used 1.5 to 3.5 grams a day for 6 to 16 weeks; gelatinized powder is often suggested for people who find raw powder hard to digest.