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Maca

Lepidium meyenii
Evidence Level
Limited
8 Clinical Trials
6 Documented Benefits
2/5 Evidence Score

Maca (Lepidium meyenii), a Peruvian root vegetable from the Andes, is traditionally used to enhance fertility, sexual function, energy, and menopausal symptom relief. Available in black, red, or yellow varieties, it contains glucosinolates, flavonoids, and macamides, offering antioxidant and anti-inflammatory benefits. Clinical trials suggest maca may improve libido, sperm quality, menopausal symptoms, and psychological well-being without altering hormone levels.

Studied Dose 1.5–3 g/day dried root powder; gelatinized maca preferred for digestion; 8–12 weeks for full effects
Active Compound Glucosinolates & macamides

Benefits

Improved Sexual Function and Libido

Enhances libido and sexual performance in men with mild erectile dysfunction (2.4 g/day, 12 weeks; significant improvement in IIEF-5 scores, p < 0.001). Reduces SSRI-induced sexual dysfunction in women (3.0 g/day, 12 weeks; improved ASEX and MGH-SFQ scores, p < 0.05). Increases sexual desire in male athletes (2 g/day, 14 days; p = 0.03).

Supported by Trial 2, Trial 1

Enhanced Male Fertility

Improves sperm concentration, count, and motility in healthy men and those with infertility (2 g/day, 12 weeks; p < 0.05), without altering hormone levels (testosterone, LH, FSH).

Supported by Trial 5

Relief of Menopausal Symptoms

Reduces hot flushes, night sweats, depression, and anxiety in peri- and postmenopausal women (3–3.5 g/day, 6–12 weeks; p < 0.001 for Maca-GO®), independent of estrogen changes.

Supported by Trial 8, Trial 4

Improved Psychological Well-Being

Decreases depression and anxiety in postmenopausal women (3.5 g/day, 6 weeks; p < 0.05) and in overweight/obese individuals (33.2% anxiety reduction, 29.4% depression reduction, 8 weeks).

Supported by Trial 8

Enhanced Physical Performance

Modestly improves cycling performance in trained male athletes (2 g/day, 14 days; 1.84% reduction in 40 km time trial, p = 0.01).

Supported by Trial 6

Support for Late-Onset Hypogonadism

Improves sexual function and urination symptoms in men over 40 (12 weeks; significant improvements in IIEF-5 and IPSS scores, p < 0.05).

Supported by Trial 7, Trial 1

Mechanism of action

1

Antioxidant and Anti-Inflammatory Effects

Glucosinolates and flavonoids scavenge free radicals and reduce oxidative stress, which may improve sperm quality, menopausal symptoms, and general cellular health. Glucosinolates (e.g., benzyl glucosinolate) break down into isothiocyanates, which modulate inflammatory pathways like NF-κB, reducing pro-inflammatory cytokines (e.g., IL-6).

2

Neuroendocrine Modulation (Adaptogenic Properties)

Unique fatty acid derivatives (e.g., N-benzyl-palmitamide) interact with the hypothalamic-pituitary-adrenal (HPA) axis, balancing stress responses and enhancing energy, mood, and libido. They may act as endocannabinoid-like compounds, influencing CB1 receptors to improve psychological well-being.

3

Spermatogenesis Support

Maca’s alkaloids and amino acids (e.g., arginine) support sperm production and motility, likely by protecting testicular tissue from oxidative damage and enhancing mitochondrial function in sperm cells.

4

Estrogenic Support in Menopause

While Maca lacks direct estrogenic activity, its metabolites (e.g., via glucosinolate breakdown) may modulate estrogen receptor signaling indirectly, reducing menopausal symptoms like hot flushes and night sweats.

5

Energy and Performance Enhancement

Polysaccharides and Sterols improve mitochondrial efficiency and glucose metabolism, enhancing physical endurance and reducing fatigue. Beta-sitosterol may support muscle recovery.

Clinical trials

1
Maca for Mild Erectile Dysfunction — Clinical Trial

Randomized, double-blind, placebo-controlled trial in Italy in 50 Caucasian men with mild ED receiving maca dry extract (2,400 mg/day) vs placebo for 12 weeks. (Andrologia)

50 men with mild ED.

Maca modestly improved IIEF-5 (International Index of Erectile Function) scores and SAT-P (Satisfaction Profile) vs placebo. Critical context: PDE5 inhibitors (sildenafil, tadalafil) remain first-line for ED. Maca effects are smaller and more variable; may have role in mild ED or as adjunct.

2
Maca for SSRI-Induced Sexual Dysfunction in Women — Clinical Trial

12-week, double-blind, placebo-controlled trial at Massachusetts General Hospital in 45 women (mean age 42) with SSRI-induced sexual dysfunction. Outcomes: ASEX, MGH SFQ. (Evid Based Complement Alternat Med)

45 women with SSRI-induced sexual dysfunction.

Maca 3 g/day produced significantly greater improvement in libido and orgasmic function vs placebo. Effects modest but practically meaningful — SSRI-induced sexual dysfunction is a major adherence problem affecting ~50% of users.

3
Maca for SSRI-Induced Sexual Dysfunction — Dose-Finding Study

Double-blind, randomized, pilot dose-finding study in 20 remitted depressed outpatients (17 women, mean age 36). (CNS Neurosci Ther)

20 remitted depressed outpatients on SSRIs.

Higher-dose maca (3 g/day) showed greater benefit on sexual function than lower doses. Established dose ranging for subsequent maca trials.

4
Maca for Menopausal Symptoms — Evidence Review

Evidence review of 4 randomized controlled trials assessing maca for menopausal symptoms in postmenopausal women. (Lee et al. 2011, Maturitas)

Pooled across 4 clinical trials.

Modest reductions in menopausal symptoms vs placebo across trials. Effect sizes small. Trial quality variable. Note: hormone therapy remains first-line for moderate-to-severe menopausal symptoms; maca is a modest non-hormonal option.

5
Maca for Male Fertility — Clinical Trial

12-week, double-blind, placebo-controlled trial in Peru in men with infertility receiving 2 g/day maca. Outcomes: sperm parameters, hormones. (2021)

Men with infertility.

Modest improvements in some sperm parameters vs placebo. Note: male infertility evaluation should always include reproductive endocrinology consultation; supplements are adjunctive at best.

6
Maca for Cycling Performance — Crossover Clinical Trial

14-day, placebo-controlled crossover study at Northumbria University in 8 trained male cyclists receiving maca extract. (J Ethnopharmacol)

8 trained male cyclists. Crossover.

Modest improvements in 40 km cycling time trial performance vs placebo. Critical caveat: very small sample (n=8), single trial; not robust evidence for athletic performance claims.

7
Maca for Late-Onset Hypogonadism — Clinical Trial

12-week, randomized, double-blind, placebo-controlled trial in Korea in 80 eugonadal men aged >40. Outcomes: AMS scores, sexual function, testosterone. (2023)

80 eugonadal men >40.

Modest improvements in some symptom scores; minimal testosterone effect. Note: maca is not a meaningful testosterone booster — multiple trials confirm minimal hormonal effects despite popular framing.

8
Maca for Psychological Symptoms in Postmenopausal Women — Clinical Trial

6-week, double-blind, placebo-controlled trial in 14 postmenopausal women receiving 3.5 g/day maca. Outcomes: GCS (Greene Climacteric Scale), HAM-A, HAM-D. (Menopause)

14 postmenopausal women. Very small.

Modest reductions in anxiety and depression scores vs placebo. Critical caveat: very small trial (n=14); cannot establish meaningful efficacy.

Side effects and drug interactions

Common Potential side effects

Gastrointestinal Issues: Mild abdominal discomfort, bloating, or nausea. Noted in trials with doses of 2–3.5 g/day (e.g., menopausal women, 6–12 weeks). Incidence is low (<10% of participants).
Elevated Liver Enzymes: Slight increase in serum alanine aminotransferase (ALT). Observed in one study at 0.6 g/day for 90 days, but levels remained within normal ranges and were not clinically significant.
Increased Blood Pressure: Minor increase in diastolic blood pressure. Reported in the same study at 0.6 g/day for 90 days, but not replicated in other trials with higher doses (e.g., 2–3 g/day).
Headaches or Insomnia: Occasional reports of headaches or sleep disturbances. Anecdotal in some trials (e.g., athletes, 2 g/day) but not statistically significant or consistently reported.
Hormonal Effects (Rare): Description: Mild symptoms like acne or irregular menstruation in women, possibly due to adaptogenic effects on the HPA axis. Rare case reports, not consistently observed in trials. No significant changes in serum testosterone, estrogen, FSH, or LH levels were found.

Important Drug interactions

Hormone therapies (HRT, oral contraceptives, tamoxifen) — maca may modulate estrogen and androgen pathways; use cautiously with hormone medications
Thyroid medications — maca contains glucosinolates which may affect thyroid function at high doses; monitor thyroid levels
Antihypertensive medications — maca may mildly affect blood pressure; monitor

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Frequently asked questions about Maca

How much maca should I take?

Studies commonly use 1.5 to 3 grams of maca root powder per day. It is available as powder, which is easy to add to smoothies, or in capsules. Effects are typically assessed over several weeks of daily use.

What is maca used for?

Maca is most popular for energy, stamina, and libido, and is studied for sexual wellbeing in both men and women and for menopausal comfort. It is a nutrient-dense root traditionally used as a food and tonic in Peru.

Do the different colors of maca matter?

Yes, maca comes in yellow, red, and black varieties. Yellow is the most common and general-purpose, red is often favored by women, and black is popular for energy and stamina. The distinctions come from traditional use and emerging research.

Is maca safe, and does it affect hormones?

Maca is generally well tolerated and appears to support hormonal balance without containing hormones itself; it does not contain plant estrogens the way soy does. It does contain goitrogens, so people with thyroid conditions may prefer cooked (gelatinized) maca and should check with a doctor.

What is Maca?

Maca (Lepidium meyenii), a Peruvian root vegetable from the Andes, is traditionally used to enhance fertility, sexual function, energy, and menopausal symptom relief. Available in black, red, or yellow varieties, it contains glucosinolates, flavonoids, and macamides, offering antioxidant and anti-inflammatory benefits.

What is the recommended dosage of Maca?

The clinically studied dose is 1.5–3 g/day dried root powder; gelatinized maca preferred for digestion; 8–12 weeks for full effects Always follow the product label and check with a healthcare provider for personal advice.

Is Maca safe, and does it have side effects?

For most healthy adults, Maca is well tolerated at studied doses. Reported effects can include: Gastrointestinal Issues: Mild abdominal discomfort, bloating, or nausea. Noted in trials with doses of 2–3.5 g/day (e.g., menopausal women, 6–12 weeks). Incidence is low (<10% of participants). Elevated Liver Enzymes: Slight increase in serum alanine aminotransferase (ALT). It may also interact with some medications. Maca is not right for everyone, so check with a healthcare provider first if you are pregnant or breastfeeding, have a medical condition, or take prescription medication.

Does Maca interact with any medications?

Possible interactions include: Hormone therapies (HRT, oral contraceptives, tamoxifen) — maca may modulate estrogen and androgen pathways; use cautiously with hormone medications Thyroid medications — maca contains glucosinolates which may affect thyroid function at high doses; monitor thyroid levels If you take prescription medication, check with a pharmacist or doctor before using it.

How strong is the scientific evidence for Maca?

NutraSmarts rates the evidence for Maca as Limited (2 out of 5). It is backed by 8 clinical trials and 8 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(8 citations)

Evidence ratings on NutraSmarts are based on the totality of human clinical research, with emphasis on randomized controlled trials, meta-analyses, and systematic reviews. The references below directly support claims made throughout this page.

  1. Gonzales GF, Cordova A, Vega K, Chung A, Villena A, Góñez C, Castillo S. Lepidium meyenii (Maca) improved semen parameters in adult men. Asian J Androl. 2001;3(4):301-3.PubMedUsed to support: 4-month open-label trial in 9 healthy adult men: oral Maca (1,500 or 3,000 mg/day) increased seminal volume, sperm count per ejaculum, motile sperm count, and sperm motility. Crucially, serum testosterone, LH, and FSH were not modified. Backs the page's male fertility benefit (#2) and supports the hormone-neutral framing also flagged in the late-onset hypogonadism card.
  2. Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content of Maca. Menopause. 2008;15(6):1157-62. doi: 10.1097/gme.0b013e3181732953.PubMedUsed to support: Randomized double-blind crossover trial in 14 postmenopausal women: 3.5 g/day Maca for 6 weeks reduced anxiety, depression (Greene Climacteric Scale), and sexual dysfunction scores vs placebo — independent of estrogen or androgen content of the Maca preparation. Directly matches trial card #8 and supports the broader 'hormone-neutral' framing across the page.
  3. Dording CM, Fisher L, Papakostas G, Farabaugh A, Sonawalla S, Fava M, Mischoulon D. A double-blind, randomized, pilot dose-finding study of maca root (L. meyenii) for the management of SSRI-induced sexual dysfunction. CNS Neurosci Ther. 2008;14(3):182-91. doi: 10.1111/j.1755-5949.2008.00052.x.PubMedUsed to support: Pilot dose-finding RCT in 20 remitted depressed outpatients with SSRI-induced sexual dysfunction (mean age 36, 17 women): low-dose (1.5 g/day) vs high-dose (3.0 g/day) Maca for 12 weeks. Higher dose produced greater sexual function improvement. Directly matches trial card #3 and established dosing for subsequent maca trials.
  4. Stone M, Ibarra A, Roller M, Zangara A, Stevenson E. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. J Ethnopharmacol. 2009;126(3):574-6. doi: 10.1016/j.jep.2009.09.012.PubMedUsed to support: Randomised crossover trial in 8 trained male cyclists: 14 days of Maca extract significantly improved 40 km cycling time trial performance vs baseline (p=0.01), but not vs placebo (p>0.05). Directly matches trial card #6. Very small sample (n=8), single trial — not robust evidence for athletic performance claims.
  5. Zenico T, Cicero AF, Valmorri L, Mercuriali M, Bercovich E. Subjective effects of Lepidium meyenii (Maca) extract on well-being and sexual performances in patients with mild erectile dysfunction: a randomised, double-blind clinical trial. Andrologia. 2009;41(2):95-9. doi: 10.1111/j.1439-0272.2008.00892.x.PubMedUsed to support: 12-week double-blind RCT in 50 Caucasian men with mild ED: Maca dry extract 2,400 mg vs placebo. Both groups showed IIEF-5 increase, but Maca produced significantly greater improvement on the Satisfaction Profile (SAT-P) — particularly the 'psychological and physical' wellbeing domains. Directly matches trial card #1; PDE5 inhibitors remain first-line.
  6. Lee MS, Shin BC, Yang EJ, Lim HJ, Ernst E. Maca (Lepidium meyenii) for treatment of menopausal symptoms: A systematic review. Maturitas. 2011;70(3):227-33. doi: 10.1016/j.maturitas.2011.07.017.PubMedUsed to support: Systematic review of 4 RCTs of Maca for menopausal symptoms: favorable effects on Kupperman Menopausal Index and Greene Climacteric Score, but authors conclude evidence is limited due to small trial sizes and methodological heterogeneity. Directly matches trial card #4 framing as 'modest reductions, effect sizes small, trial quality variable; hormone therapy first-line'.
  7. Dording CM, Schettler PJ, Dalton ED, Parkin SR, Walker RS, Fehling KB, Fava M, Mischoulon D. A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evid Based Complement Alternat Med. 2015;2015:949036. doi: 10.1155/2015/949036.PubMedUsed to support: 12-week double-blind placebo-controlled trial in 45 women with SSRI/SNRI-induced sexual dysfunction (mean age 41.5): Maca 3 g/day produced significantly greater improvement on Arizona Sexual Experience Scale (ASEX) and MGH-SFQ vs placebo. Directly matches trial card #2 — practically meaningful given SSRI-induced sexual dysfunction affects ~50% of users.
  8. Shin D, Jeon SH, Piao J, Park HJ, Tian WJ, Moon DG, Ahn ST, Choi MJ, Park K, Bashraheel F, Bae WJ, Kim SW. Efficacy and Safety of Maca (Lepidium meyenii) in Patients with Symptoms of Late-Onset Hypogonadism: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. World J Mens Health. 2023;41(3):692-700. doi: 10.5534/wjmh.220112.PubMedUsed to support: 12-week double-blind RCT in 80 Korean men with late-onset hypogonadism symptoms: 2,000 mg Maca three times daily significantly improved AMS, IIEF, and IPSS scores vs placebo. Directly matches trial card #7 — notable for demonstrating symptom benefit without meaningful testosterone elevation, consistent with the hormone-neutral mechanism Maca is known for.