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Head-to-head evidence comparison — which supplement is right for you?
Maca wins 3 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
3 of 3 studies with measurable effects showed benefit.
Top outcomes
Verdict
Mostly mechanism / observational
Top outcomes
Shared outcomes (1)
Outcomes where both Maca and Pumpkin Seed Oil have evidence — compare verdict strength side-by-side.
1500-3000mg
Morning or early afternoon, With food
Gelatinized maca powder (easier to digest)
1000–2000 mg daily (oral capsule) or 3 g/day for cardiovascular benefit
With meals (lunch or dinner), Split dose morning and evening with food
Cold-pressed softgel capsule
6-12 weeks
4-8 weeks
4-8 weeks
4-12 weeks
8-12 weeks
6 weeks
8-12 weeks
Effects of Maca (Lepidium meyenii Walp.) on Physical Performance in Animals and Humans: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis
They revealed a large effect for all outcomes (SMD: FST = 2.26, RRT = 6.26, GST = 5.23, LA = -1.01, and BLA = -1.70).
A review of the study of active components and their pharmacology value in Lepidium meyenii (Maca)
Phytotherapy research : PTR (2021) · Systematic review
Additionally, the research on the change of active components in Maca at different growth stages by MS will be beneficial to full utilization of active components in Maca and other natural resources.
Enhancement of Interferon-γ Secretion by Lepidium meyenii Extract Supplementation After Exhaustive Endurance Exercise in Healthy Men: A Double-blind, Placebo-controlled Trial
International journal of medical sciences (2025) · Rct · n=20
Regarding the main time effect, the number of lymphocytes in all participants was significantly lower at 2 and 4 hours after exercise than before supplementation.
Evaluation of the Safety and Effectiveness of Nutritional Supplements for Treating Hair Loss: A Systematic Review.
JAMA Dermatology (2023) · Systematic review
30 articles were included comprising 17 RCTs, 11 clinical studies, and 2 case series in individuals without known nutritional deficiency
Pumpkin seed oil (Cucurbita pepo) versus tamsulosin for benign prostatic hyperplasia symptom relief: a single-blind randomized clinical trial.
BMC Urology (2021) · Rct · n=73
Both tamsulosin and pumpkin seed oil (360 mg twice daily) produced significant decreases in IPSS and improvements in quality of life over 3 months
The effects of pumpkin seed oil supplementation on arterial hemodynamics, stiffness and cardiac autonomic function in postmenopausal women.
Complementary Therapies in Clinical Practice (2019) · Rct · n=23
Augmentation index (AIx), brachial and central systolic blood pressure significantly decreased following PSO (3 g/day for 6 weeks) but not placebo (P<0.05)
Based on meta-analysis showing large effect sizes for physical performance outcomes. Effects may vary significantly between raw and gelatinized forms. Limited human studies with small sample sizes.
Based on RCT showing PSO 360mg twice daily improved IPSS scores but was less effective than tamsulosin. Conservative estimates given limited dose-response data and small study size (n=73).
AI-estimated from published studies. Interpret as directional guidance.
Maca has a higher evidence score (5.5/10 vs 4.5/10) and wins in 3 of 3 categories.
For menopause support, Maca has a higher relevance score (85 vs 60).
No known interactions between Maca and Pumpkin Seed Oil have been documented in our database. However, always consult a healthcare provider before combining supplements.