What is maca?
Maca is a root vegetable that grows high in the mountains of Peru in South America. It's related to radishes and broccoli as part of the cruciferous vegetable family.
It's famous as 'a food for men,' but research has been done in both men and women. The compounds credited with supporting sexual function are macamides (alkaloids found only in maca). It also contains about 10 times more glucosinolates (compounds typical of cruciferous vegetables) than other vegetables in that family.
Maca benefits: what research has found
Most of the research is small studies with a few dozen people. Over 20 years, there have been fewer than 10 well-designed clinical trials (compared against a placebo). So think of it as 'promising.'
| Who | Amount and length | Result |
|---|---|---|
| Adult men | 1.5–3 g gelatinized maca | Higher libido, no change in hormone levels |
| 50 men with mild erectile dysfunction | 2.4 g, 12 weeks | Firmness improved more than with placebo |
| 20 women with low libido from antidepressants | 3 g, 12 weeks | Helped (1.5 g had little effect) |
| 29 postmenopausal women | 3.3 g, 12 weeks | About 30% less depression and anxiety; blood pressure down about 7–8 points |
| Women in menopause | 3.5 g, 4+ weeks | Less fatigue and low mood |
| 69 men with infertility | 2 g, 12 weeks | Higher sperm count, but no change in movement or shape |
| 50 men with infertility | 16 weeks | No clear difference in sperm concentration |
In summary:
- Libido and energy: May help in both men and women.
- Mood and fatigue in menopause: Some results show less low mood, anxiety, and fatigue.
- Sperm health: Results are mixed. Don't expect much.
Who should consider it
- □ Your libido or energy is lower than it used to be
- □ Since entering menopause, you tire easily and your mood is down
- □ Anxiety or low mood during menopause bothers you
- □ You're wary of hormone therapy and want to try a food-based option first
Maca daily dose: 3 g or more is the benchmark
Bottom line: About 3 g (3,000 mg) or more a day, for at least 4 weeks.
In studies, 1.5 g had weak effects, and differences showed up at 3 g or more. One or two capsules are often not enough, so be sure to calculate the total daily amount from the label.
| Form | Daily amount |
|---|---|
| Gelatinized maca | 2–4 g |
| Regular maca powder | Some people take up to 20 g |
How to choose maca: 3 things to check on the label
- Whether it's gelatinized maca — The water and starch are removed to concentrate it 4:1 to 20:1. It's easier on the stomach and gives the same effect in a smaller amount.
- Whether it's from Peru — The most-studied origin.
- Whether the company is trustworthy — Heavy metals have been found in some maca products. Products with quality testing (third-party certification like NSF) offer more peace of mind.
Do yellow, red, and black maca really differ? Evidence that each color has different effects is weak. It's most likely marketing, so check the 3 points above before worrying about color.
Maca side effects and cautions
Reported side effects include stomach upset, allergies, headache, and sweating. They're mostly mild, but be careful if any of these apply.
- Liver problems: It's rich in amino acids, which may strain the liver. There are rare reports of raised liver enzymes.
- Kidney problems: It's high in potassium, which may strain the kidneys.
- Low blood pressure: Maca can lower blood pressure slightly. If you get dizzy, take less or stop.
Medications and conditions to watch
- Note Blood pressure drugs — May lower blood pressure a bit more — if you get dizzy, take less and talk to your doctor
Frequently asked questions
How long does maca take to work?
Most studies are based on 4–12 weeks of use. Take it consistently for at least 4 weeks, ideally 3 months. If you take less than 3 g a day, you may not notice a difference.
Can women take maca?
Yes. In fact, there's a lot of research on fatigue, low mood, and low libido in women going through menopause. Studies show it doesn't change hormone levels, so it's relatively low-risk.
Does maca raise testosterone?
No. In studies, libido improved but hormone levels in the blood didn't change. It seems to work through a different pathway rather than by raising hormones.
How many maca capsules should I take a day?
Look at the total daily amount, not the number of capsules. About 3 g or more of maca is the amount that worked in studies. For gelatinized maca, 2–4 g is enough.
Is black maca better for men?
Evidence that colors have different effects is weak; it's most likely marketing. Instead of color, check whether it's gelatinized, from Peru, and quality tested.
Is maca bad for your liver?
Most people have no problems, but there are rare reports of raised liver enzymes. If you have liver problems, avoid it or talk to your doctor, and if you take it long term, have your liver enzymes checked.
Related concerns
Last updated 2026-10-12