What is Maca?
Maca (Lepidium meyenii) is a root vegetable native to the high Andes Mountains of Peru, where it has been cultivated for over 2,000 years. It belongs to the cruciferous family, related to broccoli, cabbage, and radishes.
Types of Maca: Maca comes in three main color varieties, each with slightly different properties:
Yellow/Cream Maca (60-70% of harvest): Most common, general health benefits
Red Maca (25% of harvest): May be better for bone health and prostate issues
Black Maca (15% of harvest): Associated with improved fertility, memory, and energy
Maca is typically sold as a dried powder, capsule, or liquid extract. The root is generally cooked or processed before consumption, as raw maca can be difficult to digest.
Primary Functions & Benefits
Traditional Uses:
Energy and stamina enhancement
Fertility support for both men and women
Libido enhancement (natural aphrodisiac)
Hormonal balance
Adaptogenic support for stress
Mood improvement
Evidence-Based Benefits:
Sexual Function & Libido:
Improved sexual desire in both men and women
Enhanced erectile function in mild ED
Increased sperm production and motility
May counteract SSRI-induced sexual dysfunction
Energy & Athletic Performance:
Increased endurance and stamina
Improved exercise performance
Reduced fatigue
Better physical energy levels
Hormonal Balance:
May reduce menopause symptoms (hot flashes, night sweats, mood changes)
Does not directly affect hormone levels but may influence perception of symptoms
Supports reproductive hormone balance
Mental Health & Cognition:
Reduced anxiety and depression symptoms
Improved mood and well-being
Enhanced memory and learning (particularly black maca)
Stress resilience
Bone Health:
May improve bone density (red maca shows most promise)
Supports skeletal health
Prostate Health:
Red maca may reduce prostate size
Supports urinary function in men
Recommended Dosages
Standard Doses:
General health: 1,500-3,000 mg daily
Sexual function: 1,500-3,000 mg daily
Athletic performance: 2,000-3,000 mg daily
Menopause symptoms: 2,000-3,500 mg daily
Fertility support: 1,500-3,000 mg daily
Supplement Forms:
Raw maca powder: 1-3 teaspoons (5-15g) daily
Gelatinized maca: 1,500-3,000 mg daily (more concentrated, easier to digest)
Maca extract: 450-900 mg daily (concentrated form)
Loading Phase:
Some practitioners recommend starting with lower doses (500-1,000 mg) and gradually increasing over 1-2 weeks to assess tolerance.
Food & Nutritional Profile
Nutritional Content (per 100g powder):
Carbohydrates: 60-75g
Protein: 10-15g
Fiber: 8.5g
Fats: 2-2.5g
Rich in vitamins: C, B-complex
Minerals: Iron, calcium, copper, potassium, manganese, zinc
Contains: Glucosinolates, polyphenols, macamides, macaenes
Consumption Methods:
Mixed into smoothies or shakes
Added to oatmeal or yogurt
Baked into energy bars or treats
Stirred into coffee or tea
Taken as capsules
Added to soups (traditional Peruvian method)
Supplementation Guidelines
Timing & Administration:
Best taken in the morning or early afternoon due to energizing effects
Avoid evening doses as it may interfere with sleep
Take with food to minimize digestive upset
Cycle on and off: Some practitioners recommend 4-6 weeks on, 1-2 weeks off
Which Type to Choose:
Yellow/cream: General wellness, energy
Red: Bone health, prostate support, hormonal balance
Black: Fertility, memory, athletic performance
Mixed/tri-color: Combination of all benefits
Gelatinized vs. Raw:
Gelatinized: Easier to digest, starches removed, more concentrated
Raw: Contains all enzymes and nutrients but harder to digest
Most people tolerate gelatinized better
Synergistic Supplements
Take WITH Maca:
L-arginine: Enhanced blood flow and sexual function
Tribulus terrestris: Complementary effects on libido and testosterone
Ashwagandha: Both adaptogens that support stress and energy
Zinc: Supports reproductive health and hormone function
Vitamin D: Bone health synergy (especially with red maca)
B-complex vitamins: Enhanced energy production
Omega-3 fatty acids: Hormonal balance support
Beneficial Combinations:
Fertility blends with CoQ10 and folate
Energy formulas with cordyceps and rhodiola
Hormone balance formulas with chasteberry or evening primrose
Interactions & What NOT to Take
Exercise Caution With:
Hormone-sensitive medications: Birth control pills, hormone replacement therapy
Thyroid medications: Maca contains goitrogens that may affect thyroid function
Blood pressure medications: Maca may affect blood pressure
Stimulants: Caffeine, ADHD medications (may overstimulate)
Avoid Combining With:
High doses of iodine: May interfere with thyroid function
Multiple adaptogens: Can overstimulate; start with one at a time
Medication Interactions:
Generally minimal interactions reported
Consult doctor if taking any hormonal medications
Monitor blood pressure if on antihypertensive drugs
Who Should Take Maca
Ideal Candidates:
Men or women experiencing low libido
Athletes seeking natural performance enhancement
Individuals with low energy or chronic fatigue
Women experiencing menopause symptoms
Couples trying to conceive
People dealing with chronic stress
Those seeking hormonal balance support
Men with mild erectile dysfunction
Individuals with mood concerns
People looking for adaptogenic support
Age Considerations:
Generally safe for adults 18+
Particularly beneficial for adults 30-60 experiencing hormonal changes
May support healthy aging
Who Should AVOID or Use Caution
Contraindications:
Pregnant women: Not enough safety data; may affect hormones
Breastfeeding mothers: Insufficient safety research
Children and adolescents: Not recommended due to hormonal effects
Hormone-sensitive cancers: Breast, ovarian, uterine, prostate cancer
Thyroid disorders: Contains goitrogens (especially hypothyroidism)
Use Caution:
People with high blood pressure (monitor closely)
Individuals with heart conditions
Those with insomnia or sleep disorders
People sensitive to stimulants
Individuals with digestive issues (start with gelatinized form)
Those taking hormone medications
Deficiency Symptoms
Note: Since maca is not an essential nutrient, there are no true "deficiency symptoms." However, the conditions maca traditionally addresses may indicate potential benefit:
Signs You Might Benefit:
Persistent low energy or fatigue
Reduced sexual desire or function
Difficulty handling stress
Menopausal symptoms
Poor exercise recovery
Low mood or motivation
Hormonal imbalances
Reduced fertility markers
Poor memory or focus
Adverse Effects & Side Effects
Common Side Effects:
Digestive upset (gas, bloating, stomach discomfort)
Jitteriness or restlessness
Insomnia if taken too late in day
Headaches (usually when starting)
Heart palpitations (rare, at high doses)
Increased body temperature or sweating
Less Common Effects:
Mood changes or irritability
Acne or skin changes (hormonal response)
Altered menstrual cycle
Allergic reactions (rare)
Serious Concerns:
Thyroid function changes (rare, typically with pre-existing conditions)
Blood pressure changes
Hormonal disruption (in sensitive individuals)
Minimizing Side Effects:
Start with low doses
Choose gelatinized over raw maca
Take with food
Avoid evening doses
Cycle on and off
Stay hydrated
Timing & Administration Best Practices
Optimal Timing:
Morning: Best time for most people (6am-10am)
Pre-workout: 30-60 minutes before exercise
With breakfast: Minimizes digestive upset
Avoid after 2pm: May interfere with sleep
With or Without Food:
With food is recommended: Better tolerance and absorption
Empty stomach: May work faster but higher chance of stomach upset
With protein/fats: May enhance absorption of fat-soluble nutrients
Cycling Protocol:
Standard cycle: 4-6 weeks on, 1-2 weeks off
Alternative: 5 days on, 2 days off each week
Rationale: Prevents tolerance and maintains effectiveness
How Long to See Results:
Energy: 1-2 weeks
Libido/Sexual function: 2-8 weeks
Menopause symptoms: 4-8 weeks
Fertility improvements: 2-3 months
Athletic performance: 2-4 weeks
Special Considerations
Quality & Sourcing:
Origin: Look for Peruvian-grown maca (traditional source)
Organic certification: Reduces pesticide exposure
Processing method: Gelatinized for digestion, raw for maximum nutrients
Third-party testing: Ensures purity and potency
Color specification: Choose based on your specific goals
Hormonal Effects:
Maca is NOT a hormone but may influence hormone perception
Does not directly increase testosterone or estrogen in most studies
Works as an adaptogen to support hormonal balance
Effects are generally normalizing rather than stimulating
Athletic Performance:
May improve endurance and time to exhaustion
Supports recovery and reduces fatigue
Does not appear on banned substance lists
Safe for competitive athletes
Traditional vs. Modern Use:
Traditionally consumed as a cooked food (boiled or roasted)
Modern supplements are more concentrated
Indigenous populations consume much larger amounts (up to 100g daily) as food
Summary & Key Takeaways
Maca is a nutrient-rich adaptogenic root with centuries of traditional use for energy, fertility, and hormonal balance. Modern research supports its benefits for sexual function, menopausal symptoms, mood, and athletic performance with relatively few side effects.
Bottom Line: Start with 1,500-3,000 mg daily of gelatinized maca in the morning with food. Choose color type based on your goals (yellow for general wellness, red for hormonal/prostate support, black for fertility/cognition). Cycle on and off for best results. Avoid if pregnant, breastfeeding, or have thyroid issues. Give it 4-8 weeks to assess effectiveness for your specific goals.