Does Maca Root Actually Work? The Scientific Evidence Explained

November 15, 2025 •

4 min read

Maca root has been cultivated and used for thousands of years in the Andes mountains, traditionally valued for its nutritional density and medicinal properties. In recent decades, its popularity has surged globally, leading many to ask: does maca root actually work, or is it simply a placebo effect?

Quick Summary

Limited but promising research suggests maca may enhance libido, support fertility, improve energy, and modulate mood. It does so without altering hormones, potentially due to its adaptogenic properties.

Key Points

Limited but Promising Evidence: Studies show potential benefits for libido, energy, fertility, and mood, but research is often limited by small sample sizes and inconclusive results.
Functions as an Adaptogen: Maca is believed to help the body manage stress and restore balance, which explains its various effects without directly altering hormone levels like testosterone or estrogen.
Benefits Vary by Maca Type: Different colors of maca—yellow, red, and black—have slightly different properties, with black maca often associated with energy and male fertility, and red with hormonal balance and prostate health.
Generally Safe for Most Users: Maca is considered safe for most people when taken in recommended doses, though mild side effects like digestive upset or headaches are possible.
Not a Miracle Cure: While beneficial for many, maca is not a universal solution for all health issues and individual results can vary, with some benefits possibly influenced by a placebo effect.

What Is Maca Root and How Does It Function?

Indigenous to the high-altitude regions of the Peruvian Andes, maca ( Lepidium meyenii ) is a cruciferous vegetable belonging to the same family as broccoli and cabbage. The root, which is the most consumed part of the plant, has been a dietary staple and traditional remedy for centuries. Unlike many supplements that target specific hormones, maca is known as an adaptogen, meaning it helps the body cope with stressors and restore balance.

Its potential benefits are attributed to its unique composition of bioactive compounds, including macamides, glucosinolates, and various vitamins and minerals. These compounds are thought to interact with the body's endocannabinoid system and HPA (hypothalamus-pituitary-adrenal) axis, influencing neurochemistry related to mood and energy. This differs from how typical hormonal therapies work, which is why studies have shown hormonal effects without corresponding changes in hormone levels.

Scientific Evidence: Libido, Fertility, and Beyond

Research into maca's effectiveness has yielded mixed but often promising results, with many studies being limited by their small size or duration. Here's a look at the current evidence for its most common uses.

Sexual Function and Libido

For Men: Several studies have found a link between maca supplementation and improved sexual desire. In a 2009 randomized, double-blind clinical trial, men with mild erectile dysfunction who took maca extract reported a more significant increase in sexual well-being than those on a placebo. It is important to note that these effects were observed without altering serum testosterone levels.
For Women: Research suggests maca may help with sexual dysfunction, particularly in postmenopausal women and those experiencing issues from antidepressant use. A 2008 study in postmenopausal women noted that maca reduced psychological symptoms and sexual dysfunction compared to a placebo.

Fertility

Sperm Quality: Some research indicates that maca can improve male fertility by increasing sperm concentration and motility. A 2020 study showed that 2 grams of maca per day significantly improved sperm concentration in healthy men over 12 weeks, though not sperm motility.
Female Reproductive Health: Traditionally used for female fertility, maca is thought to support hormonal balance and regulate menstrual cycles. While direct evidence is still limited, its adaptogenic properties and rich nutrient profile may create a more favorable environment for conception.

Energy and Mood

Enhanced Energy: Maca's potential as a natural energy booster is a popular claim. A 2016 study involving people living at high altitudes showed that those taking 3g of red or black maca daily for 12 weeks reported improved mood and energy scores compared to a placebo. Its adaptogenic effects may help reduce fatigue and increase stamina, especially for athletes.
Mood Regulation: Beyond energy, some studies suggest maca may positively impact mood and reduce symptoms of anxiety and depression, particularly in postmenopausal women.

How to Choose and Take Maca Root

Forms of Maca

Maca is available in various forms, including powder, capsules, and extracts, each offering different ways to incorporate it into your routine.

Powder: The most common form, maca powder, can be added to smoothies, oatmeal, yogurt, or baked goods. Its nutty, butterscotch-like flavor is often a pleasant addition.
Capsules: For those who prefer a taste-free and convenient option, capsules provide a precise and easy dosage.
Gelatinized Maca: This form is pre-cooked to break down starches, making it easier to digest for those with sensitive stomachs. While potentially less potent than raw powder, it can prevent stomach distress.

Types of Maca by Color

Studies suggest the color of the maca root (yellow, red, black) may influence its specific benefits. The most common variety is yellow, while red and black are rarer and often considered more potent for targeted benefits.

Comparison: Maca vs. Ginseng


Feature	Maca Root	Panax Ginseng
Mechanism	Adaptogen; balances HPA axis without affecting sex hormone levels.	Adaptogen; may boost testosterone, particularly in men.
Sexual Function	Potential benefits for libido, ED, and antidepressant-induced dysfunction.	Potentially more effective for male sexual dysfunction, may boost testosterone.
Menopause	Some studies show reduced symptoms like hot flashes, anxiety, and depression.	No notable effect on menopausal symptoms.
Best For	Women seeking hormonal balance and menopause relief; men with libido issues.	Men primarily concerned with testosterone levels and sexual dysfunction.

Important Considerations and Safety

While maca is generally considered safe for most people, some precautions are necessary. Those with hormone-sensitive cancers (e.g., breast, ovarian, uterine) or uterine fibroids should avoid it, as its effects on hormonal balance are not fully understood. Pregnant or breastfeeding individuals should also consult a healthcare provider, as safety data is limited.

Some users report mild side effects, such as headaches, stomach cramps, or insomnia, which can often be mitigated by starting with a low dose and gradually increasing it. It is crucial to source a high-quality product from a reputable brand to ensure purity, as some supplements have been found to contain undisclosed ingredients or contaminants.

Conclusion

So, does maca root actually work? The answer appears to be yes, for many people, but with significant caveats. While not a miracle cure, scientific studies, though often limited in scope, provide promising evidence for its potential benefits related to libido, fertility, energy, and mood. Its effects as an adaptogen appear to help the body manage stress and achieve balance, rather than acting through direct hormonal manipulation. However, due to the limited nature of current research, particularly in humans, individual results may vary significantly, and some effects could be influenced by the placebo effect. For best results, consistent use over several weeks is often recommended, and choosing the right type and form for your specific needs is important. Always consult with a healthcare professional before adding new supplements to your routine, especially if you have pre-existing health conditions or are taking other medications. The story of maca is one of ancient wisdom meeting modern science, and while the research journey continues, its positive effects for many remain undeniable.

Learn more about the components and effects of maca in this extensive review: Maca (L. meyenii) for improving sexual function: a systematic review

Frequently Asked Questions

Noticeable effects from maca, especially for improvements in mood, energy, and sexual function, may take anywhere from 2 to 12 weeks of consistent daily use, depending on the individual and the desired effect.

While yellow maca is good for general well-being, red maca is often recommended for women, particularly for its potential to support hormonal balance, reduce menopause symptoms, and enhance fertility.

Yes, some studies indicate that maca, particularly black maca, can improve male fertility by increasing sperm concentration and motility. However, more research is needed to confirm these findings.

No, research consistently shows that maca does not directly alter serum testosterone or estrogen levels. Its effects are believed to be due to its adaptogenic properties and action on the body's regulatory systems.

Maca is generally safe, but individuals who are pregnant, breastfeeding, or have hormone-sensitive cancers (like breast or prostate cancer) or uterine fibroids should avoid it.

Maca powder can be mixed into smoothies, oatmeal, yogurt, or added to baked goods. It has a nutty, earthy flavor with a hint of butterscotch. Starting with a smaller dose and gradually increasing is recommended.

Gelatinized maca is pre-cooked, making it easier to digest and less likely to cause stomach upset. Raw maca powder may retain more nutrients and enzymes, but some find it harder to process. Your choice depends on your digestive sensitivity and preference.