Does Maca Help with Fatigue? Understanding the Science and Benefits

November 15, 2025 •

4 min read

For centuries, indigenous populations in the high Andes have relied on maca root for energy and endurance. This nutrient-rich superfood is now gaining worldwide attention, leaving many to wonder: does maca help with fatigue?

Quick Summary

Maca root, a potent adaptogen, is studied for its ability to reduce fatigue and boost energy by supporting adrenal function and fighting oxidative stress. Research, while promising, is still preliminary.

Key Points

Adaptogenic Effect: Maca functions as an adaptogen, helping the body manage stress and maintain balanced energy levels naturally, rather than providing a harsh stimulant effect.
Supports Endurance: Studies on athletes, including cyclists and handball players, have shown that maca supplementation can improve physical performance, stamina, and endurance.
Fights Oxidative Stress: Rich in antioxidants, maca can protect against cellular damage and help reduce the accumulation of metabolic waste like lactic acid that contributes to muscle fatigue.
Varying Effects by Color: Black maca is generally considered the most potent for energy and athletic performance, while red maca is often favored for its hormonal and antioxidant benefits, particularly for women.
Dosage and Digestibility: A typical daily dosage ranges from 1.5 to 3 grams. Gelatinized maca is recommended for individuals with sensitive digestion, as the starch has been removed.
Potential for Chronic Fatigue: Due to its adaptogenic and nutrient-rich properties, maca has been anecdotally used for chronic fatigue symptoms, though more robust research is needed.

Maca (Lepidium meyenii), a cruciferous vegetable native to the Peruvian Andes, has been a staple in Andean diets for over 2,000 years. Known for its impressive nutritional profile, the root is traditionally consumed to enhance fertility, mood, and energy. Modern science is now investigating the traditional claims, uncovering several potential mechanisms that may explain how maca helps combat fatigue. Many factors, from stress to oxidative damage, contribute to low energy, and maca’s unique compounds may offer support for these issues.

The Science Behind Maca and Fatigue

Unlike caffeine, which provides a stimulating jolt, maca is considered an adaptogen, helping the body adapt to stressors and maintain a balanced energy level. Instead of stimulating the central nervous system, it works more subtly to support overall vitality.

Adaptogenic Properties

As an adaptogen, maca helps regulate the body’s response to physical and mental stress. This effect is believed to stem from its influence on the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for managing the body’s stress response. By helping to balance hormones and support adrenal health, maca may mitigate the draining effects of chronic stress, a common cause of persistent fatigue.

Oxidative Stress Reduction

Fatigue, particularly exercise-induced fatigue, is often linked to oxidative stress and the buildup of lactic acid in muscles. Maca is rich in antioxidants, which help neutralize free radicals and protect cells from damage. By improving antioxidant activity and boosting mitochondrial biogenesis, maca can help alleviate metabolic stress and improve muscle recovery and endurance.

Rich Nutrient Profile

Maca is packed with essential nutrients that support energy production, including B vitamins, iron, and magnesium. It also contains macamides and macaenes, unique bioactive compounds thought to be responsible for many of its health benefits, including its positive effects on energy metabolism.

Evidence from Studies on Maca and Fatigue

While more large-scale human trials are needed, existing research offers some support for maca’s anti-fatigue properties:

Athlete Performance: A study on male cyclists showed that 14 days of maca extract supplementation significantly improved their 40km cycling time trial performance. Another study involving elite handball players found that black maca improved muscle endurance and cardiopulmonary function during high-intensity activity.
Daily Fatigue in Women: A 2022 placebo-controlled study found that young women taking maca extract containing benzyl glucosinolate reported significantly lower fatigue levels after four weeks.
Improved Mood and Energy: A 2016 study in 175 people living at different altitudes found that daily consumption of red or black maca over 12 weeks improved mood and energy scores compared to a placebo group.

Different Maca Colors and Preparations for Fatigue

Maca is available in several forms, and each color offers a slightly different nutritional profile. The processing method also affects its properties.

Maca Varieties

Black Maca: Often considered the most potent for enhancing energy, stamina, and athletic performance. It's a top choice for athletes and those seeking a significant energy boost.
Red Maca: Known for its high antioxidant content and its benefits for mood, hormonal balance, and bone density. It may be particularly effective for women combating fatigue related to hormonal fluctuations, such as during menopause.
Yellow Maca: The most common and widely available type, yellow maca offers a balanced, general-purpose energy and mood boost suitable for beginners.

Raw vs. Gelatinized Maca

Raw Maca: This is simply dried and powdered maca root. It retains all its natural enzymes and nutrients. However, its high starch content can be difficult for some people to digest, potentially causing gastrointestinal upset.
Gelatinized Maca: This form has been cooked to remove the starch, making it easier for the body to digest and absorb the nutrients. It is often recommended for individuals with sensitive digestion who still want to experience maca’s benefits.

Maca for Chronic Fatigue Syndrome (CFS) and Adrenal Fatigue

While not a cure, maca’s adaptogenic properties have led some to explore its use for conditions like CFS and adrenal fatigue. By helping the body manage stress and hormonal balance, it may help alleviate some of the associated symptoms of chronic low energy. As mentioned, maca contains beneficial nutrients like antioxidants and specific fatty acids found in other supplements recommended for CFS support. However, the evidence is primarily anecdotal or from small studies, and a medical professional should always be consulted for CFS and adrenal fatigue.

Dosage and Best Practices

The optimal dosage can vary, but most studies use a range of 1.5 to 3 grams daily. It is always best to start with a low dose and gradually increase it, observing how your body responds. For the best results, consume maca in the morning to harness its energizing effects throughout the day. It can be easily added to smoothies, oatmeal, or baked goods. Some long-term users of adaptogens also practice cycling, taking short breaks to help maintain effectiveness.


Feature	Yellow Maca	Red Maca	Black Maca
Availability	Most common	Less common	Rarest
Best For	General energy and mood	Hormonal balance (women)	Athletic performance, stamina, energy
Antioxidant Content	Moderate	High	High
Digestion	Standard (can be gelatinized)	Standard (can be gelatinized)	Standard (can be gelatinized)
Mental Focus	Mild boost	Mild boost	Stronger boost

Conclusion

Traditional use and modern research suggest that maca may indeed help with fatigue, particularly by boosting energy and endurance and supporting the body's response to stress. Its adaptogenic qualities and rich nutrient profile offer a unique approach compared to traditional stimulants. While research is still growing, the evidence from animal and small-scale human studies is encouraging. Anyone considering maca, especially those with chronic conditions, should consult a healthcare provider before starting supplementation. This natural root offers a promising avenue for those looking to improve their vitality and combat persistent tiredness.

For more detailed research, refer to authoritative scientific reviews, such as those found on PubMed Central(https://pmc.ncbi.nlm.nih.gov/articles/PMC10910417/).

Frequently Asked Questions

The effects of maca are typically subtle and cumulative, not immediate like caffeine. Some studies have shown noticeable improvements in energy and mood after 4 to 12 weeks of consistent daily use.

For enhancing energy, stamina, and athletic performance, black maca is generally regarded as the most potent variety. Yellow maca also provides a more general energy boost, while red maca is noted for its high antioxidant content.

No, maca is not a stimulant and does not contain caffeine. It works as an adaptogen, helping to balance the body's systems, so it typically provides a sustained energy lift without the jitters, crash, or anxiety associated with coffee.

Both can be effective, but gelatinized maca is often recommended for better absorption, as the starch has been removed. This makes it easier to digest for those with sensitive stomachs, potentially allowing the body to use its energy-supporting nutrients more efficiently.

Maca is generally considered safe for most people. However, individuals with hormone-sensitive conditions, pregnant or breastfeeding women, or those on certain medications should consult a healthcare provider before using it.

Maca powder is a versatile supplement that can be easily added to smoothies, oatmeal, energy balls, or baked goods. To avoid sleep disruption, it's best to take it in the morning or early afternoon.

Yes, both men and women can use maca to help combat fatigue. The adaptogenic and nutrient-rich properties of maca benefit both sexes in supporting overall energy and vitality.