Maca Root
The Peruvian superfood for energy, libido, and hormonal balance
Also known as: Lepidium meyenii • Peruvian Ginseng • Maca
Overview
Maca root (Lepidium meyenii) is a cruciferous vegetable native to the high Andes of Peru, where it has been cultivated for over 2,000 years as both a food staple and medicinal plant. Growing at altitudes of 4,000-4,500 meters, maca has evolved unique adaptogenic compounds to survive extreme conditions. It contains macamides, macaenes, glucosinolates, and polyphenols that support energy, libido, fertility, mood, and hormonal balance. Unlike many herbs, maca does not directly contain hormones or phytoestrogens — instead, it appears to work on the hypothalamic-pituitary axis to optimize the body's own hormone production. Clinical trials have demonstrated benefits for sexual desire in both men and women, menopausal symptom relief, mood improvement, and exercise performance.
Key Benefits
Libido & Sexual Function
Multiple RCTs show maca increases sexual desire in both men and women independent of hormone levels. A 2010 meta-analysis concluded there is limited but promising evidence for maca's effectiveness in improving sexual dysfunction.
Energy & Exercise Performance
Maca improves subjective energy levels and exercise performance. A study in cyclists showed improved 40km time trial performance after 14 days of supplementation. The mechanism appears related to improved mitochondrial function.
Menopausal Symptom Relief
Clinical trials show maca reduces hot flashes, night sweats, mood swings, and sleep disturbances in menopausal women without affecting estrogen or progesterone levels — making it safe for hormone-sensitive conditions.
Mood & Well-Being
Studies show reductions in anxiety and depression scores, particularly in menopausal women. Maca's mood benefits appear independent of its hormonal effects, possibly mediated through flavonoid content.
Dosage & How to Take
1,500-3,000mg of maca root powder daily, or 450-1,000mg of concentrated extract
| Purpose | Dose | Notes |
|---|---|---|
| General wellness & energy | 1,500mg daily | Start low, increase gradually |
| Libido enhancement | 1,500-3,000mg daily | Effects may take 6-8 weeks |
| Menopausal symptoms | 2,000-3,400mg daily | Red or black maca may be preferred |
| Exercise performance | 2,000-3,000mg daily | Take 60-90 minutes before training |
Best Time to Take
Morning with breakfast. Some find it mildly stimulating — avoid late evening.
With or Without Food
Best taken with food to improve absorption and reduce GI discomfort
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Gelatinized Powder | High | General use | Starch removed for easier digestion — preferred form |
| Raw Powder | Moderate | Smoothies | Contains all compounds but harder to digest |
| Concentrated Extract | High | Capsule convenience | Typically 4:1 or 6:1 concentration |
| Black Maca | High | Male fertility, memory | Specific phenotype with unique benefits |
| Red Maca | High | Bone health, prostate | Higher antioxidant content |
Side Effects & Safety
Common
- Mild digestive upset (especially raw maca)
- Increased energy (may affect sleep if taken late)
Rare
- Hormonal changes in sensitive individuals
- Goitrogenic effects in those with thyroid conditions
Contraindications
- Thyroid conditions (contains goitrogens)
- Hormone-sensitive cancers (theoretical concern)
- Pregnancy (insufficient safety data)
Interactions
Goitrogens may interfere with thyroid function
May modulate hormonal effects
May have mild blood pressure lowering effect
Scientific Research
Maca and Sexual Desire
Meta-analysis of 4 RCTs found limited but suggestive evidence that maca improves sexual desire after 6+ weeks
Menopausal Symptoms
3,400mg/day reduced hot flashes, night sweats, and depression in early post-menopausal women
Exercise Performance
14 days of maca supplementation improved 40km cycling time trial performance
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.