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Maca Root
Maca is worth trying only if your goal is libido, not testosterone, not athletic performance, not energy.
- Evidence
- Weak Evidence
- Category
- Herbal & Botanical
- Best form
- Gelatinized maca root powder (pre-cooked, starch removed, easier on digestion)
- Effective dose
- 1,500-3,000mg daily of dried root powder or gelatinized equivalent
- Lab tested
- 4 of 10 products
- Category
- Herbal & Botanical
- Best form
- Gelatinized maca root powder (pre-cooked, starch removed, easier on digestion)
- Effective dose
- 1,500-3,000mg daily of dried root powder or gelatinized equivalent
- Lab tested
- 4 of 10 products
Key takeaways
- →Modest evidence for sexual desire; testosterone and estradiol do not change, contradicting the 'natural T-booster' marketing. Energy and athletic claims are unsupported.
- →Take 1,500-3,000mg/day of gelatinized root powder with meals. Allow 8+ weeks - libido effects in trials emerged at week 8.
- →Nutricost 550mg at $0.11/day is the value pick. The Maca Team gelatinized black maca at $0.53/day is the quality benchmark.
- →Skip if you have thyroid conditions (goitrogens), hormone-sensitive cancers, or are pregnant. Raw maca causes bloating - use gelatinized.
What Is Maca Root?
Maca is worth trying only if your goal is libido, not testosterone, not athletic performance, not energy. The evidence base is small, largely from a single research group, and the effect sizes are moderate at best. A 12-week RCT of 57 men showed improved self-reported sexual desire at 1,500-3,000mg/day, but testosterone and estradiol did not change. A systematic review of 4 trials concluded there is only "limited evidence" for even that libido claim.
The strongest claim for maca is improved sexual desire. A 12-week trial of 57 men found a significant increase in self-reported libido at 1,500-3,000mg/day. Critically, testosterone and estradiol levels did not change - suggesting maca's libido effect operates through a different mechanism than hormonal modulation. This matters because much of the marketing implies maca "boosts testosterone," which the data does not support. A systematic review of 4 trials concluded there is only "limited evidence" for libido improvement.
For menopausal symptoms, small trials show reduced anxiety, depression, hot flashes, and night sweats in postmenopausal women, but the studies are tiny and the evidence is far from conclusive.
For erectile dysfunction, one small trial found a modest improvement in erectile function at 2,400mg/day. For male fertility, preliminary data shows improved sperm quality, but from very small studies.
Claims about athletic performance and energy are largely unsupported. Studies show no improvement in exercise performance. Maca's reputation as an "energizer" comes from its traditional use as a calorie-dense food at high altitude, not from any demonstrated performance mechanism.
The bottom line: maca is a safe, well-tolerated food-supplement with weak-to-moderate evidence for improving subjective sexual desire. It does not meaningfully affect hormone levels. Most other claims - testosterone boosting, athletic performance, fertility - are either unsupported or based on very small, preliminary studies. The evidence base is notably thin for a supplement this popular.
Does It Work? The Evidence
How A-F grades workSexual desire and libido
Gonzales et al. 2002 RCT (n=57): significant increase in sexual desire at 8 weeks with 1,500-3,000mg/day; Shin et al. 2010 systematic review of 4 RCTs: 'limited evidence' for sexual desire improvement
Menopausal symptom relief
Brooks et al. 2008 crossover RCT (n=14): reduced anxiety and depression in postmenopausal women; Meissner et al. 2006 (n=124): improvement in hot flashes, but study design limitations
Erectile dysfunction
Zenico et al. 2009 RCT (n=50): small but significant improvement in mild ED with 2,400mg/day; only one small trial
Testosterone increase
Gonzales et al. 2002 and 2003: no change in serum testosterone or estradiol despite improved sexual desire; Shin et al. 2010 review confirmed no hormonal effects
Male fertility and spermatogenesis
Gonzales et al. 2001: improved sperm parameters in 9 men over 4 months - too small and uncontrolled to draw conclusions
Athletic performance and energy
Stone et al. 2009: no improvement in cycling time trial performance; no rigorous RCTs supporting ergogenic claims
| Grade | Claimed Benefit | Key Studies | Our Verdict |
|---|---|---|---|
| B | Sexual desire and libido | Gonzales et al. 2002 RCT (n=57): significant increase in sexual desire at 8 weeks with 1,500-3,000mg/day; Shin et al. 2010 systematic review of 4 RCTs: 'limited evidence' for sexual desire improvement | Early Signal |
| C | Menopausal symptom relief | Brooks et al. 2008 crossover RCT (n=14): reduced anxiety and depression in postmenopausal women; Meissner et al. 2006 (n=124): improvement in hot flashes, but study design limitations | Early Signal |
| C | Erectile dysfunction | Zenico et al. 2009 RCT (n=50): small but significant improvement in mild ED with 2,400mg/day; only one small trial | Early Signal |
| D | Testosterone increase | Gonzales et al. 2002 and 2003: no change in serum testosterone or estradiol despite improved sexual desire; Shin et al. 2010 review confirmed no hormonal effects | Not There Yet |
| C | Male fertility and spermatogenesis | Gonzales et al. 2001: improved sperm parameters in 9 men over 4 months - too small and uncontrolled to draw conclusions | Early Signal |
| D | Athletic performance and energy | Stone et al. 2009: no improvement in cycling time trial performance; no rigorous RCTs supporting ergogenic claims | Not There Yet |
How to Choose: Forms, Doses & What Matters
Clinical dose: 1,500-3,000mg daily of dried root powder or gelatinized equivalent; concentrated extracts at proportionally lower doses
Best forms: Gelatinized maca root powder (pre-cooked, starch removed, easier on digestion), Raw maca root powder (traditional form, full nutrient profile but harder to digest), Concentrated extract (e.g., 4:1 or 10:1 - lower dose needed but less studied)
Take 1,500-3,000mg of maca root powder daily, divided into 1-2 doses with meals. Gelatinized maca is recommended for those with sensitive stomachs, as the pre-cooking process removes starches that can cause bloating and gas. The clinical trials showing libido effects used at least 8 weeks of daily supplementation before benefits emerged, so give it time. Maca can be mixed into smoothies, oatmeal, or taken in capsule form. There is some preliminary evidence that different color varieties have different effects (black for spermatogenesis, red for prostate), but this is based on animal studies and has not been confirmed in human trials. Start at 1,500mg/day and increase to 3,000mg if tolerated.
Who Should Take Maca Root?
Adults experiencing low sexual desire who are looking for a well-tolerated, low-risk supplement to try alongside other interventions. Perimenopausal or postmenopausal women seeking modest relief from mood-related symptoms (not a replacement for HRT if symptoms are severe). People curious about traditional Andean botanical medicines. Those who have realistic expectations - maca is not a hormone therapy or a substitute for medical treatment of sexual dysfunction.
Who Should Avoid It?
Not for everyone
Side Effects & Safety
Product Scores
10 products scored on dosing accuracy, third-party testing, cost per effective dose, and label transparency.
The Scorecard: 10 Products Compared
Gelatinized Black Maca Capsules 750mg
The Maca Team
$35.49 ÷ 67 days at 2250mg/day (3 servings × 750mg)
The Maca Team is a specialty maca supplier sourcing directly from traditional growing regions in Peru with full traceability
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca 750mg Raw Root Capsules
NOW Foods$22.49 ÷ 125 days at 1500mg/day (2 servings × 750mg)
Exceptional value with a large bottle size; the 6:1 concentrate means 750mg is equivalent to approximately 4,500mg of raw root
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Organic Maca Root Capsules 750mg
Viva Naturals
$21.97 ÷ 81 days at ~1106mg/day (1.5 servings × 750mg)
Solid combination of organic certification, gelatinized processing, and reasonable price; a good middle-ground option
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root Extract Powder
BulkSupplements
$26.96 ÷ 337 days at ~1484mg/day (1.5 servings × 1000mg)
Unbeatable price per dose in bulk format, but requires a scale for accurate dosing and tastes strongly of maca
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root 550mg Capsules
Nutricost$17.95 ÷ 163 days at ~809mg/day (1.5 servings × 550mg)
Extremely affordable with third-party testing, but the 550mg capsule size means 3-6 capsules daily for a clinical dose
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Organic Maca Root Black, Red, Yellow 1900mg
NaturaLife Labs
$16.71 ÷ 76 days at 1900mg/day (1 serving × 1900mg)
The 'tri-color blend' marketing sounds appealing but is not evidence-based; clinical trials did not study blended color varieties, and the ratios of each color are not disclosed
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root Liquid Phyto-Caps
Gaia Herbs$39.99 ÷ 60 days at 500mg/day (1 serving × 500mg)
Premium brand with excellent traceability, but the liquid phyto-cap format carries a significant price premium over standard capsules
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root Capsules 3200mg Quick Release
Horbaach$16.89 ÷ 121 days at 3200mg/day (1 serving × 3200mg)
The '3200mg' headline dose is an extract equivalent, not actual content - this labeling practice makes it difficult to know what you are actually getting; 'quick release' is meaningless marketing
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root 525mg Capsules
Nature's Way
$14.49 ÷ 33 days at 1575mg/day (3 servings × 525mg)
TRU-ID species verification is a nice touch, but the low per-capsule dose makes it impractical to reach clinical levels without swallowing a lot of capsules
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Organic Maca Root Extract 100mg (40:1 Concentrate)
Zazzee
$17.49 ÷ 30 days at 600mg/day (6 servings × 100mg)
Extreme 40:1 concentration is untested in clinical research; no way to verify that 100mg of this extract provides the same benefit as 4,000mg of whole root powder; avoid unless you trust the manufacturer's equivalence claim entirely
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Full Comparison
| Category | Gelatinized Black Maca Capsules 750mg The Maca Team | Maca 750mg Raw Root Capsules NOW Foods | Organic Maca Root Capsules 750mg Viva Naturals | Maca Root Extract Powder BulkSupplements | Maca Root 550mg Capsules Nutricost | Organic Maca Root Black, Red, Yellow 1900mg NaturaLife Labs | Maca Root Liquid Phyto-Caps Gaia Herbs | Maca Root Capsules 3200mg Quick Release Horbaach | Maca Root 525mg Capsules Nature's Way | Organic Maca Root Extract 100mg (40:1 Concentrate) Zazzee |
|---|---|---|---|---|---|---|---|---|---|---|
| Brand Score | 83/100Winner | 80/100 | 76/100 | 73/100 | 73/100 | 73/100 | 72/100 | 62/100 | 57/100 | 41/100 |
| Dosing & Form | 18/25 | 18/25 | 18/25 | 18/25 | 14/25 | 25/25Winner | 14/25 | 25/25 | 14/25 | 10/25 |
| Purity | 22/25Winner | 19/25 | 19/25 | 17/25 | 19/25 | 15/25 | 22/25 | 9/25 | 13/25 | 13/25 |
| Value | 20/25 | 23/25Winner | 20/25 | 23/25 | 23/25 | 20/25 | 13/25 | 19/25 | 13/25 | 11/25 |
| Transparency | 23/25Winner | 20/25 | 19/25 | 15/25 | 17/25 | 13/25 | 23/25 | 9/25 | 17/25 | 7/25 |
| Cost/Day | $0.53 | $0.18 | $0.27 | $0.08Winner | $0.11 | $0.22 | $0.67 | $0.14 | $0.44 | $0.58 |
| Dose/Serving | 750mg | 750mg | 750mg | 1000mg | 550mg | 1900mg | 500mg | 3200mg | 525mg | 100mg |
| Form | Gelatinized black maca root capsule | Raw maca root capsule (6:1 concentrate) | Gelatinized organic maca root capsule | Maca root extract powder | Raw maca root capsule | Organic tri-color maca root capsule blend | Concentrated maca root extract liquid phyto-cap | Maca root extract capsule (stated as 4:1 equivalent) | Raw maca root capsule | Concentrated 40:1 organic maca root extract capsule |
| Third-Party Tested | ✓ Yes | No | No | ✓ Yes | ✓ Yes | No | ✓ Yes | No | No | No |
| Proprietary Blend | No | No | No | No | No | No | No | No | No | No |
Frequently Asked Questions
Does maca root actually boost testosterone?
No. Multiple clinical studies, including Gonzales et al. (2002, 2003), measured serum testosterone and estradiol in men taking 1,500-3,000mg/day of maca and found no changes in hormone levels. The Shin et al. (2010) systematic review confirmed this finding. Despite widespread marketing claims, maca does not appear to affect testosterone, estrogen, or other reproductive hormones. The modest libido improvement seen in some trials appears to work through a different, unidentified mechanism.
What is the difference between gelatinized and raw maca?
Gelatinized maca has been pre-cooked under pressure to remove starch content, making it easier to digest and less likely to cause bloating or gas. Raw maca retains all of its starch and can cause significant digestive discomfort in some people. 'Gelatinized' does not mean it contains gelatin - it refers to the starch gelatinization cooking process. Gelatinized maca is more concentrated by weight (roughly 4:1 compared to raw), so you may need a lower dose. Most people tolerate gelatinized maca better.
Do black, red, and yellow maca have different effects?
Preliminary animal research suggests that black maca may be most effective for spermatogenesis, red maca for prostate health and bone density, and yellow maca (the most common variety) for general energy and fertility. However, these findings come primarily from rodent studies and have not been validated in human clinical trials. Most clinical studies in humans used yellow maca or did not specify the color variety. Choosing a specific color variety based on animal data is speculative.
How long does it take for maca to work?
In the Gonzales et al. (2002) RCT, improved sexual desire was first detected at 8 weeks of daily use at 1,500-3,000mg/day. Do not expect immediate effects. Most clinical trials ran for 6-12 weeks. If you do not notice any benefit after 12 weeks of consistent daily use at an adequate dose, maca is probably not going to work for you.
Can maca help with menopause symptoms?
There is limited but promising evidence. Brooks et al. (2008) found reduced anxiety and depression scores in postmenopausal women taking 3,500mg/day, and Meissner et al. (2006) reported improvements in hot flashes. However, these were small studies with design limitations. Maca is not a substitute for hormone replacement therapy in women with severe menopausal symptoms. It may offer modest benefit for mild mood-related symptoms.
Is maca safe to take long-term?
Maca has been consumed as a food in Peru for thousands of years, which provides some reassurance about its general safety profile. However, formal clinical safety data beyond 4 months of supplementation is limited. No serious adverse effects have been reported in published trials. If you have thyroid conditions, monitor thyroid function, as maca contains goitrogens. For most healthy adults, long-term use at standard doses (1,500-3,000mg/day) appears to be low-risk.
Related Articles
Sources
- Gonzales GF, et al. Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 2002;34(6):367-72.
- Shin BC, et al. Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complement Altern Med. 2010;10:44.
- Gonzales GF, et al. Effect of Lepidium meyenii (Maca), a root with aphrodisiac and fertility-enhancing properties, on serum reproductive hormone levels in adult healthy men. J Endocrinol. 2003;176(1):163-8.
- Brooks NA, et al. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008;15(6):1157-62.
- Zenico T, et al. Subjective effects of Lepidium meyenii (Maca) extract on well-being and sexual performances in patients with mild erectile dysfunction: a randomised, double-blind clinical trial. Andrologia. 2009;41(2):95-9.
- Gonzales GF, et al. Lepidium meyenii (Maca) improved semen parameters in adult men. Asian J Androl. 2001;3(4):301-3.
- Stone M, et al. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. J Ethnopharmacol. 2009;126(3):574-6.
- NIH National Center for Complementary and Integrative Health. Maca.
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products discussed on this page are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.