Which is best, red or black maca? A detailed comparison

November 15, 2025 •

4 min read

According to a 2016 randomized, placebo-controlled study, both red and black maca extracts significantly improved mood and energy levels in human subjects. However, when asking which is best, red or black maca, the answer depends heavily on your individual health objectives, as each variety offers unique, targeted benefits.

Quick Summary

Red maca is often favored for hormonal balance, mood enhancement, and bone density, while black maca is chosen for boosting energy, stamina, and male reproductive health. The optimal choice is determined by your specific health needs.

Key Points

Red Maca for Women's Health: Red maca is particularly effective for balancing female hormones, reducing menopausal symptoms, and supporting bone density.
Black Maca for Male Fertility: Studies indicate that black maca is the most potent variety for increasing sperm count and motility.
Cognitive Enhancement: Black maca has been uniquely associated with improvements in memory, learning, and mental clarity.
Energy and Endurance: For boosting physical stamina and endurance, black maca is often considered the more powerful option.
Prostate Support: Men concerned with prostate health might find red maca more beneficial, as it has shown properties that reduce prostate size in studies.
Gentler on Digestion: Those with a sensitive stomach may prefer gelatinized maca over raw powder, as the cooking process removes difficult-to-digest starches.

Understanding the Maca Varieties

Maca (Lepidium meyenii) is a powerful root vegetable native to the high Andes of Peru, traditionally consumed for its nutritional value and medicinal properties. While yellow maca is the most common variety, red and black maca are distinct ecotypes with unique phytochemical compositions, leading to their different effects on the body. This guide explores these differences to help you determine which is best for you.

Red Maca: Focused on Hormonal Harmony

Red maca is often considered the 'feminine' variety, known for its balancing effects on hormones. It is particularly beneficial for women, especially during perimenopause and menopause. However, its benefits extend to men as well, as studies have shown it can support prostate health.

Key Benefits of Red Maca

Hormonal Balance for Women: Red maca is highly regarded for its ability to regulate female hormones, helping to alleviate symptoms of PMS and menopause such as hot flashes, night sweats, and mood swings.
Bone Health: Research indicates that red maca can help improve bone density, making it beneficial for preventing osteoporosis, especially in post-menopausal women.
Mood and Energy: Studies have shown that while both varieties improve mood, red maca can have a slightly larger effect on energy and mood enhancement.
Prostate Support for Men: In male rats, red maca has been found to reduce prostate size in cases of benign prostatic hyperplasia (BPH).

Black Maca: Powering Stamina and Strength

Black maca, the rarest and most potent variety, is often associated with enhanced energy, stamina, and physical performance. It is particularly sought after by men for boosting male fertility and cognitive function.

Key Benefits of Black Maca

Energy and Stamina: Black maca is highly effective for increasing energy levels, physical endurance, and stamina, making it a favorite among athletes. It provides a sustained energy boost without the jittery side effects of stimulants.
Male Fertility: Clinical trials have demonstrated that black maca can significantly increase sperm count and motility in men, making it the superior option for male reproductive support.
Cognitive Function: Research on animal models suggests that black maca is the only variety to show significant improvements in memory, learning, and mental clarity.
Muscle and Bone Support: Black maca can support muscular strength, endurance, and bone density.

Red vs. Black Maca: A Comparative Table


Feature	Red Maca	Black Maca
Associated Gender	Often favored for female health	Often favored for male health
Hormonal Support	Strong for female hormone balance, menopause	Good for overall hormonal balance in both sexes
Energy & Stamina	Provides a noticeable boost, especially for mood	Superior for physical energy, endurance, and stamina
Fertility	Supports female reproductive health	Most effective for increasing sperm count and motility
Bone Health	Helps increase bone density and prevent bone loss	Also offers protective effects on bone structure
Cognitive Effects	Positive effects on mood	Proven to improve memory, learning, and focus
Prostate Health	Reduces prostate size in rat models	No significant effect on prostate size observed in studies

Which Maca is Best for Your Needs?

The best choice between red and black maca ultimately depends on your primary health goals. If you're looking for broad-spectrum support, a blended maca product might be a suitable option.

Choosing by Goal

For Women Targeting Hormonal Health: If balancing hormones, easing menopausal symptoms, or supporting bone density is your priority, red maca is the most targeted choice.
For Men Targeting Fertility, Energy, and Performance: If you're a man focused on increasing sperm count, boosting physical energy, or enhancing mental clarity, black maca is the optimal variety.
For All-Around Wellness: Yellow maca, the most common type, is an excellent all-purpose choice for general energy, mood, and overall vitality, suitable for both genders.
For General Stress Relief: As an adaptogen, maca helps the body cope with stress. A tri-color blend offers a balanced approach to mitigating stress-related issues, as well as providing a wide range of benefits.

Potential Side Effects and Safety Precautions

Both red and black maca are generally safe for most people, with reported side effects being uncommon and mild. These can include gastrointestinal issues, headaches, or insomnia. Individuals with hormone-sensitive conditions, such as breast or prostate cancer, or those who are pregnant or breastfeeding should consult a healthcare provider before using maca. Some find that gelatinized maca, which has had the starch removed, is easier to digest than raw maca powder.

Conclusion: Your Personalized Choice

Choosing between red and black maca is a matter of targeting your unique health needs. Red maca offers specific benefits for hormonal balance, mood, and bone health, particularly appealing to women, while black maca excels at boosting energy, stamina, and supporting male fertility. The best maca is the one that aligns with your personal goals. For broader support, a blend is a great option. For specific concerns, consult a healthcare professional. For further scientific information, resources like the NIH are valuable. Visit the NIH website for research on maca.

Frequently Asked Questions

Red maca is most often recommended for hormonal balance, especially for women dealing with menopause or PMS, due to its specific phytochemical properties.

For boosting energy, physical stamina, and athletic performance, black maca is widely considered the most potent and effective variety.

Yes, research indicates that black maca is particularly effective at increasing sperm count and motility in men, making it the preferred type for male fertility support.

Studies in rats have shown that red maca can help reduce prostate size in cases of benign prostatic hyperplasia (BPH), an effect not observed with black maca.

Maca is generally safe, but mild side effects can occur, including headaches or stomach upset. It's best to consult a doctor before use, especially if you are pregnant, breastfeeding, or have a hormone-sensitive condition.

Gelatinized maca has been cooked to remove starches, making it easier to digest, particularly for those with sensitive stomachs. Raw maca is less processed and retains all its enzymes.

Black maca is the only variety that has been shown in studies to significantly improve memory, learning, and mental clarity.