Ingredient guide
Maca is a Peruvian root vegetable used for libido, energy, and mood. Small trials hint at a libido benefit and modest mood and energy effects. The evidence is limited and product quality varies widely.
Limited evidenceMaca is a root vegetable grown high in the Peruvian Andes, where it has been eaten for centuries. In supplements it appears as a dried powder or extract, sometimes labelled by colour as yellow, red, or black maca. Despite the marketing, maca contains no hormones. It works, if it works, as a food with active plant compounds.
The honest answer is that the mechanism is not well understood. Maca does not raise testosterone or oestrogen directly in human studies. Researchers suspect its effects on desire and mood come from a mix of plant compounds acting on the nervous system, but this is still being worked out.
The most consistent signal is for libido. Several small trials report improved sexual desire in men and women taking maca, independent of changes in hormones. A few studies also report better mood and energy, and early work has looked at sexual side effects from certain antidepressants.
The catch is that these trials are small, short, and varied. Product quality is another real problem. One analysis of maca products found that nearly half contained no detectable amount of a key marker compound. We grade the evidence as limited. Maca is promising for libido and low risk, but it is not a proven energy or hormone aid.
Maca powder is often stirred into smoothies or taken in capsules at 1.5 g to 3 g per day. Because quality varies so much, a clearly labelled, tested product is worth seeking out. If you have a hormone-sensitive condition or take medication, check with your healthcare provider before regular use.
Clinical studies have used roughly 1.5 g to 3 g of maca powder per day, often for 8 to 12 weeks. There is no established optimal dose. Because product quality varies, choose a clearly labelled source. Ask your healthcare provider before regular use, especially if you take medication.
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Several small trials report improved sexual desire with maca in men and women. The evidence is limited but reasonably consistent for this use.
Studies typically use 1.5 to 3 grams of maca powder per day for 8 to 12 weeks. There is no official optimal dose.
Quality varies a lot. One analysis found many products lacked detectable key compounds, so choose a clearly labelled, tested source.