Maca properties: how the root from Peru supports hormones, libido, and energy (2026)

Maca (Lepidium meyenii) grows exclusively in the Peruvian Andes at an altitude of 4000–4500 m above sea level – one of the most extreme conditions for plant cultivation in the world. Inca warriors were said to consume maca before battles to increase strength and endurance – and while this story may be legendary, modern science provides some biological basis for it. Today, maca is one of the most researched adaptogens in the scientific community: what do clinical studies confirm, what is a myth, and how does this Peruvian root really work?

KEY INFORMATION
• The first randomized clinical trial (Gonzales et al., Andrologia, 2002) showed a 42% increase in subjective feelings of libido after 8 weeks of taking 1500 mg or 3000 mg of maca daily vs placebo.
• Maca does NOT change levels of estrogen, testosterone, LH, or FSH – the mechanism works through macamides and makaenes, not through hormonal pathways.
• A Cochrane review in 2010 (Shin et al.) evaluated 4 RCTs and found promising effects on libido, although the scale and duration of the studies were limited.
• Dosage: 1500–3000 mg daily for a minimum of 6–8 weeks.

What is maca and why is it unique?

Lepidium meyenii is a cruciferous vegetable (Brassicaceae), closely related to radishes and broccoli. The root of maca – the part that is consumed – contains remarkable phytochemicals: macamides (N-benzylamides of fatty acids) and makaenes (unique alkaloids), which are not found in any other plant. These compounds are likely responsible for the unique adaptogenic effect of maca. Additionally: protein 10–14% of dry mass (with a complete amino acid profile), iron, magnesium, zinc, potassium, iodine, vitamins C and B6.

Maca has been cultivated and consumed in Peru for over 2000 years, mainly in cooked form (fresh root) or dried and powdered. Research on maca as a supplement has intensified since 2000 thanks to the research group led by Gonzales at Universidad Peruana Cayetano Heredia in Lima – they conducted key RCTs that established the scientific reputation of maca. Gonzales et al. (Andrologia, 2002) conducted the first randomized, double-blind placebo-controlled study on 57 men (ages 21–56) over 12 weeks with 1500 or 3000 mg daily.

Maca and libido – the first and most important study

The study by Gonzales et al. (2002) is the clinical foundation for the libido effect. In the group taking 1500 mg/day, after 8 weeks, 42% of men reported an increase in libido vs baseline, compared to a 16% increase in the placebo group. In the group taking 3000 mg/day – libido increased in 46% of men. Key conclusion: the libido effect was independent of changes in testosterone, estrogen, LH, FSH, and PRL levels. All hormonal parameters remained normal without significant changes between groups. Maca works "differently" than testosterone or sex hormones.

For women: the study by Dording et al. (Journal of Sexual Medicine, 2008) on 20 women with SSRI-induced sexual dysfunction (antidepressants inhibit libido as a side effect) showed that 3000 mg of maca daily for 12 weeks improved sexual satisfaction and desire measured by the ASEX scale. The effect was more pronounced in women than in men. This study suggests a potential application of maca in treating the side effects of SSRIs on sexuality.

Our observations: Maca is often marketed as a "natural testosterone booster." This is not true, and it is important to understand why. Maca does not raise testosterone – which means it is not associated with the side effects of T boosters (acne, aggression, suppression of natural T production with long-term use). It works through a different pathway – which is an advantage, not a disadvantage, if the subjective effect is an increase in libido without intervention in the HPG axis (hypothalamus-pituitary-gonads).

Maca and menopause and mood

Brooks et al. (Menopause International, 2008) conducted a study on 14 postmenopausal women for 6 weeks with 3.5 g of maca daily. Maca reduced the severity of hot flashes and night sweats, lowered scores on depression and anxiety scales (Kupperman Index). Importantly: estrogen, FSH, and LH did not change – maca alleviates menopausal symptoms without hormonal effects. This makes it particularly interesting for women who cannot use hormone replacement therapy (HRT) for health reasons.

A newer study by Stojanovska et al. (Climacteric, 2015) in 29 postmenopausal women over 12 weeks confirmed a reduction in systolic and diastolic blood pressure and an improvement in well-being at 3.3 g daily – with no effect on hormones. The meta-analysis by Lee et al. (2011) evaluated 4 studies and found "preliminary evidence" in favor of women after menopause, highlighting the need for larger studies. So far, maca does not have hard data from phase 3 trials, but small RCTs consistently indicate benefits in mood and climacteric symptoms.

Red, yellow, and black maca – does color matter?

Maca comes in several color varieties: yellow (the most common, 60% of harvests), red, black, purple, and cream. Peruvian studies have shown distinct differences in phytochemical profiles and effects. Yellow maca is the most neutral and widely used – good for general use and energy enhancement. Red maca: Gonzales et al. (2005) showed a reduction in prostate volume in male rats, suggesting potential benefits for prostate health. Studies in postmenopausal women indicate a more favorable effect on bone density compared to yellow.

Black maca is the rarest and most intensively studied for cognitive and reproductive effects in men. Gonzales-Castaneda et al. (Andrologia, 2011) demonstrated that black maca improves spatial memory and learning in mice (water maze test) better than yellow. In the context of fertility: black maca has higher concentrations of glucosinolates and polyhydroxyl alkaloids, which positively affect sperm motility and morphology. For men seeking fertility support: black or mixed maca is preferred over yellow.

Maca and energy and sports endurance

The traditional Peruvian use of maca by athletes and warriors has some basis in research. Stone et al. (Journal of Ethnopharmacology, 2009) conducted a study on 8 male cyclists – 14 days of maca or placebo supplementation, followed by a time trial over a distance of 40 km. Result: maca improved time by 10 seconds vs placebo, along with an increase in subjective sexual desire. The study is small (n=8), but consistent with the overall profile of maca as an energizing adaptogen. Levels of growth hormone and IGF-1 did not change, which excludes an anabolic effect.

The energetic mechanism of maca is likely related to macamides regulating the endocannabinoid pathway (FAAH – fatty acid amide hydrolase) and dopamine. Macamides are endogenous ligands for CB1/CB2, which may explain the effects on mood, energy, and libido. This is a fascinating area of research that explains why maca does not affect hormones, yet has real biological effects. natural adaptogens

Maca and depression and anxiety – what does science say?

Several studies suggest an anxiolytic and antidepressant effect of maca, particularly in women. Brooks et al. (2008) observed a reduction in depression and anxiety scores in the Kupperman Index in postmenopausal women. Gonzales et al. (2003) conducted a study on rats showing that black maca extract reduced corticosterone levels after immobilization stress, suggesting modulation of the HPA (hypothalamic-pituitary-adrenal) axis – a classic mechanism of adaptogens. Maca contains flavonoids (including chlorogenic acid and macaamide) that may bind to GABA receptors, which may explain the anxiolytic effect.

In cases of clinical depression, maca is not a substitute for pharmacological treatment or psychotherapy. However, as a supplement for mild mood disorders, emotional fatigue, and anxiety associated with menopause or chronic stress, maca is a safe option. Many women use maca as an alternative to phytoestrogens (soy, hops, red clover), appreciating the lack of interference with the estrogen axis – which is significant in cases of breast cancer history or carrying BRCA1/2 mutations, where exposure to phytoestrogens is controversial.

Safety and interactions of maca

Maca is generally well tolerated at doses of 1500–3000 mg per day. Toxicological studies in animals have shown no toxicity even at very high doses – the LD50 (lethal dose 50%) for fresh root in rats exceeds 5 g/kg body weight, which is equivalent to extremely high doses for humans. In humans: rare side effects include abdominal pain and bloating upon first use (as with any cruciferous vegetable). No mutagenic or hepatotoxic effects have been reported. hormone supplements

One important caveat: maca contains glucosinolates (like broccoli, Brussels sprouts, cabbage). At very high doses, glucosinolates may affect thyroid function by inhibiting iodine uptake. For individuals with hypothyroidism or those treated with levothyroxine: maca at standard doses (1500–3000 mg) is generally not contraindicated, but it is advisable to monitor TSH during long-term supplementation. In cases of thyroid disease – consult a doctor before supplementation. Maca does not have known interactions with medications, but there is a lack of large pharmacokinetic studies, so in cases of chronic polytherapy, it is advisable to inform the doctor about its use.

Maca and bone density and metabolic health

Red maca is gaining attention in osteoporosis research. Gonzales et al. (Reproductive Biology and Endocrinology, 2010) conducted a study on female rats after ovariectomy (an osteoporosis model) and showed that red maca prevented the loss of lumbar spine and femoral bone density – an effect comparable to estrogen, but without changes in the uterus (no estrogenic effect on soft tissue). The result suggests that red maca may protect bones through a non-estrogenic mechanism – likely by increasing osteoblast activity and reducing osteoclastogenesis through active alkaloids.

For postmenopausal women, where the risk of osteoporosis significantly increases, red maca is an interesting natural option – without the risks associated with phytoestrogens or HRT. However, it should be emphasized that clinical studies in this area are still limited, and maca cannot replace densitometry diagnostics or first-line osteoporosis treatments (bisphosphonates, denosumab) with a confirmed T-score below -2.5.

How to take maca – practical tips

Maca in powder form has an intense, nutty-caramel flavor that blends well in smoothies, oatmeal, milkshakes, and cocoa. Temperatures up to 65°C do not degrade active ingredients, so it can be added to warm drinks – but not to boiling liquids. A standardized extract in capsules is more convenient for higher doses: 6 capsules of 500 mg = 3000 mg without the need to taste the powder.

Maca taken in the morning or before noon acts beneficially due to its potential energizing effect. Some users report difficulty sleeping when taking maca in the evening – although this is an individual effect, without confirmation in studies. Start with 1500 mg for the first 2 weeks, increase to 3000 mg from week 3. This scheme allows for assessing tolerance and individual response. Supplementation cycle: 8–12 weeks of active supplementation, then a 2-week break – a traditional Peruvian principle, although randomized clinical studies have not directly tested cyclicity vs continuity of use. Both strategies can be effective; a break cycle allows for assessing whether effects persist after discontinuation.

Maca in the context of male fertility

One of the most interesting applications of maca is supporting male fertility. Gonzales et al. in a 2001 study showed that 1500 mg of maca daily for 4 months increased sperm count, motility, and semen volume without changing testosterone or FSH/LH levels. The study by Zevallos-Concha et al. (2016) confirmed that black maca has a stronger effect on semen parameters than yellow and red – correlating with higher concentrations of specific macamides in the black variety.

For couples trying to conceive, where the male has reduced semen parameters after andrological diagnostics, maca can be a valuable addition to lifestyle and diet. In cases of clinical fertility issues (oligozoospermia, teratozoospermia), maca supplementation does not replace andrological diagnostics, but with mildly reduced parameters, it can provide safe support alongside lifestyle changes (diet, physical activity, reducing alcohol and smoking). The waiting time for effects is a minimum of 3 months (sperm maturation cycle).

Frequently Asked Questions

Below are answers to questions that most often arise when choosing and using maca.

What are the properties of maca?

Maca is an Andean adaptogen (Lepidium meyenii) with clinically confirmed effects: increased libido in men and women (Gonzales et al., 2002), alleviation of menopausal symptoms (Brooks et al., 2008), improvement of mood and reduction of anxiety states. It contains unique macamides and macaenes – phytochemicals that modulate dopamine and endocannabinoid pathways.

What dosage of maca is effective?

1500–3000 mg daily of standardized extract or powdered root, divided into 2–3 doses with meals. Effects are visible after 6–8 weeks of regular supplementation. A Cochrane review (Shin et al., 2010) evaluated 4 RCTs using these doses and found promising effects on libido.

Does maca change hormone levels?

No – clinical studies consistently show that maca improves libido, mood, and menopausal symptoms WITHOUT changing estrogen, testosterone, LH, or FSH levels. This distinguishes maca from phytoestrogens and T boosters. The mechanism works through macamides and macaenes, not through the hormonal axis.

Which maca is the best – red, yellow, or black?

Yellow – for general use and libido. Red – for prostate health and bone health in women (Gonzales et al., 2005). Black – for memory, concentration, and sperm motility (Gonzales-Castaneda et al., 2011). A blend of all colors provides a full spectrum of activity.

When should maca not be used?

Caution with: thyroid diseases (glucosinolates may affect thyroid function at high doses), hormone-dependent cancers (lack of safety data), pregnancy and lactation (lack of safety data). At standard doses of 1500–3000 mg, the safety profile is good – no established toxicities in clinical studies.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04