Maca Root Benefits: What the Research Says and What to Realistically Expect

With centuries of traditional use in Peru, maca root has become one of the most-searched supplements for libido, energy, and mood. However, with conflicting claims and supplement marketing constantly circulating online, it can be hard to know what to believe. 

When it comes to maca root, the research behind these benefits is real but limited. And what maca root may realistically achieve is often more modest than what the marketing claims suggest. In this article, we take a closer look at what maca root is, what the evidence actually shows, safety considerations, and when to talk to a provider.

‍

What Is Maca Root?

Maca (Lepidium meyenii) is a cruciferous root vegetable that grows at high altitudes in the Andes mountains of Peru. Sometimes called “Peruvian ginseng,” it has been used as both food and medicine by Indigenous Andean communities for hundreds of years.

Nutritionally, maca contains amino acids, iron, calcium, fiber, and unique plant compounds called glucosinolates (sulfur-containing molecules also found in broccoli and other cruciferous vegetables) and macamides. Macamides are compounds found only in maca and are being studied for their possible role in some of maca’s reported effects. 

Maca also comes in different colors, including yellow, red, and black. Some research suggests these varieties may have slightly different effects, but the evidence is not conclusive.

‍

What Does the Research Say About Maca Root Benefits?

Most human research on maca root supplement benefits is promising but remains preliminary. Studies tend to be small (often under 50 participants), short in duration (typically 4 to 12 weeks), and inconsistent in design. This doesn’t mean maca doesn’t work, but it does mean more research is needed to clarify its effects.

With that said, here is what the current research says.

‍

Maca Root for Libido

Maca is not equivalent to prescription treatments for sexual dysfunction. Any issues, such as reduced libido, arousal, or difficulty orgasming, should be brought up with a licensed healthcare provider. At the same time, studies have explored maca root and its effects on libido.

A 2002 double-blind, placebo-controlled study in Andrologia found that healthy men taking 1,500 mg or 3,000 mg of maca daily reported a significant increase in sexual desire after eight weeks compared to those on placebo. Interestingly, this effect happened without measurable changes in testosterone.

A 2008 pilot study observed 20 participants (17 of whom were women) experiencing sexual dysfunction caused by SSRI antidepressants. Participants taking 3,000 mg of maca daily for 12 weeks reported improvements in libido, arousal, orgasm, and overall satisfaction compared to those on a lower dose.

A 2010 systematic review in the BMC Complementary and Alternative Medicine concluded that the evidence supporting maca’s use for sexual desire is limited. Only a small number of trials exist, and they vary in design and population.

It’s worth noting, as well, that maca doesn’t appear to raise testosterone or estrogen. The mechanism behind any libido effects is not fully understood, either.

‍

Maca Root for Energy and Stamina

Maca root for energy is one of its most heavily marketed uses. So, what does the evidence show?

One small study of eight trained male cyclists found that 14 days of maca supplementation improved 40-kilometer time-trial performance compared with baseline. However, when researchers compared the maca group to the placebo group, the difference was not statistically significant, making it difficult to attribute the improvement specifically to maca. 

A 2013 cross-sectional study in adults living at high altitude in the Peruvian Andes found that regular maca consumers were more likely to successfully complete a chair-rise test (a measure of lower-body function) than non-consumers. However, observational findings like these don’t establish cause and effect, and many other variables are at play in these populations. 

At the same time, maca isn’t a stimulant. It doesn’t contain caffeine or any similar compound. Any energy effects experienced by some users may relate to its nutrient density and its potential adaptogenic properties (adaptogens are substances believed to help the body cope with stress, but the term isn’t formally recognized by the FDA).

Energy effects are among the weakest claims of maca root’s supposed benefits. In many cases, these benefits can also be attributed to the placebo effect. Additionally, no large-scale, rigorous trials have been conducted to confirm that maca improves energy levels.

With persistent fatigue, options such as NAD+ therapy for energy and cellular health may also be explored under the guidance of a licensed healthcare professional. A licensed healthcare provider may also help evaluate potential underlying causes of persistent fatigue. 

‍

Maca Root for Mood

Studies observing maca root for mood tend to focus on postmenopausal women, meaning it’s unclear how this translates to other populations. With that said, here’s what a few studies have shown.

A 2008 study in Menopause found that postmenopausal women taking 3.5 grams of maca daily for six weeks reported reductions in psychological symptoms, including depression and anxiety, alongside improvements in physical and sexual symptoms compared to those on placebo.

A 2015 pilot study of 29 postmenopausal women reported that 3.3 g/day of maca for six weeks significantly reduced depression scores and lowered diastolic blood pressure compared to placebo. Notably, these effects appeared independent of changes in hormone levels. 

Researchers have also proposed that maca may influence mood through the hypothalamic-pituitary-adrenal (HPA) axis. This is the body’s main stress-response system that regulates cortisol (the stress hormone). But again, this mechanism hasn’t been confirmed in human trials, and most of the mood research has been conducted specifically in postmenopausal women.

‍

Maca Root for Menopause Symptoms

Several small trials suggest maca may help reduce hot flashes and night sweats in perimenopausal and postmenopausal women. A 2006 study in the International Journal of Biomedical Science explored maca as a non-hormonal alternative for menopausal symptoms, with researchers theorizing it may support the body’s own hormone production.

The findings are encouraging, but again, they involve small, short-term studies. Maca shouldn’t be treated as a replacement for clinically supervised hormone therapy in women with significant menopausal symptoms. 

‍

Maca Root for Male Fertility

Research on male fertility is also quite limited. A 2001 study in the Asian Journal of Andrology reported that nine men taking 1,500 to 3,000 mg of maca daily for four months showed improvements in seminal volume, sperm count, and sperm motility, though hormone levels (LH, FSH, testosterone, estradiol) were unchanged. 

Yet, how these lab changes translate to better real-world fertility outcomes remains unknown. Ultimately, men with fertility concerns shouldn’t rely on supplementation alone and should work with a licensed healthcare provider to determine appropriate treatment options.

‍

What Maca Root Is Unlikely to Do

With the above information exploring what maca may do, here is what it’s unlikely to do:

• Maca doesn’t raise testosterone or estrogen levels: Multiple studies have confirmed this. If you’re hoping maca will correct an underlying hormonal imbalance, you’re likely to be disappointed.
• Maca is not a treatment for erectile dysfunction in the clinical sense. One small study showed modest improvement, but maca isn’t comparable to FDA-approved medications.
• Maca will not resolve fatigue or mood issues caused by thyroid dysfunction, iron deficiency, clinical depression, or significant hormonal changes. These situations require medical evaluation and treatment.

Often, maca’s effects are modest and gradual. It won’t give way to quick or dramatic changes. If you have recurring or persistent symptoms or issues, it’s always important to consult with a licensed medical professional.

‍

Maca Root Side Effects and Safety Considerations

For most healthy adults, maca is generally well tolerated. Andean communities have eaten it for centuries, and health authorities currently rate it as “possibly safe” at doses up to 3 grams per day.

Common side effects, however, that some individuals report include:

• Digestive discomfort or stomach upset
• Moodiness or irritability (somewhat paradoxically)
• Insomnia (especially when taken later in the day)
• Menstrual cycle irregularities in some women

Additionally, since maca may influence hormonal pathways, individuals with hormone-sensitive cancers (breast, ovarian, endometrial, uterine) or uterine fibroids should check with a doctor before use.

For individuals who are pregnant or breastfeeding, there also isn’t enough evidence to confirm maca’s safety, so you should talk to a provider first.

Maca may interact with blood thinners, antidepressants, and blood pressure medications. It may also affect some hormone-related lab results.

The FDA has found that some products marketed for sexual performance have been contaminated with sildenafil (the active ingredient in Viagra). To reduce this risk, buy from reputable brands and ensure the product you purchase has undergone third-party testing.

‍

Maca Root Dosage: What Studies Have Used

Most human studies have used doses between 1,500 mg and 3,500 mg per day, often split into two daily servings. You’ll find maca sold as capsules, tablets, powder, and liquid extract. 

Gelatinized maca (heat-processed) tends to be easier to digest than raw maca powder, and traditional Andean preparation actually involves boiling or roasting before consumption.

Results (if any) generally appear within 4 to 12 weeks. This is not a fast-acting supplement. If you want to give it a fair trial, plan to commit for at least 8 weeks before deciding whether it’s working for you.

As with anything else, talk to a licensed provider before starting maca, especially if you take medications or have a chronic condition.

‍

When Maca Root May Not Be Enough (And What to Consider Next)

Most people turn to maca because something feels off, such as their libido has dropped, their energy isn’t where it used to be, or their mood has changed. In many cases, maca may be tried when lifestyle changes alone haven’t helped. But when these types of symptoms are persistent, it’s likely that there’s something more going on—something that a supplement alone may not be able to fix.

In women, low libido and mood changes are frequently tied to declining estrogen or progesterone during perimenopause and menopause. Clinician-guided hormone therapy often offers a more targeted approach.

Persistent fatigue may signal nutritional deficiencies (B12, iron), thyroid dysfunction, or metabolic changes. Provider-guided options, such as MIC+B12 therapy, may be considered as part of a broader wellness plan for some individuals.

Meanwhile, mood changes during midlife may sometimes be associated with hormonal fluctuations, and a licensed provider can help determine whether additional evaluation or treatment may be appropriate. 

When energy and metabolic concerns overlap, medically supervised weight loss programs may also be recommended, depending on your specific situation. If you’re curious to learn more about your metabolic health, use Eden’s free health calculators to better understand your baseline.

If you’ve tried maca and it hasn’t worked how you hoped, the best thing you can do is discuss your options with a licensed provider. Eden can help connect eligible individuals with a licensed healthcare provider through a brief online intake process.