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Head-to-head evidence comparison — which supplement is right for you?
Maca vs Vitex: Vitex has the stronger overall evidence (7 vs 5.5/10); they're alternatives for support mood — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Vitex wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
1 of 1 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
3 of 4 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (2)
Outcomes where both Maca and Vitex have evidence — compare verdict strength side-by-side.
1500-3000mg (a typical label dose, not the dose used in the cited trial, which gave 2.25 g twice a day for 12 weeks)
Morning or early afternoon, With food
Gelatinized maca powder (easier to digest)
20-40mg extract (standardized to 0.5% agnuside). The cited trials used 20 to 30 mg of extract a day.
Morning, Consistently at same time daily
Standardized extract (0.5% agnuside or 0.6% aucubin)
and 1 more not shown
6-12 weeks
4-8 weeks
4-8 weeks
1-3 cycles
2-3 cycles
1-2 cycles
Effects of Maca (Lepidium meyenii Walp.) on Physical Performance in Animals and Humans: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis
A systematic review of 21 randomised studies of maca in animals and humans, 16 of them pooled in a meta-analysis. The abstract pools animal and human studies and does not report human results separately.
A review of the study of active components and their pharmacology value in Lepidium meyenii (Maca)
Phytotherapy research : PTR (2021) · 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.
Vitex agnus-castus in premenstrual syndrome: A meta-analysis of double-blind randomised controlled trials
Complementary Therapies in Medicine (2019) · Meta analysis · n=520
Out of 21 clinical trials, three double-blind placebo-controlled studies (520 females) met the reporting criteria, testing the characterised extracts Ze 440 and BNO 1095.
Herbal medicine for depression and anxiety: A systematic review with assessment of potential psycho-oncologic relevance
Phytotherapy research : PTR (2018) · Systematic review
Overall, 45% of studies reported positive findings with fewer adverse effects compared with conventional medications.
A Critical Approach to Evaluating Clinical Efficacy, Adverse Events and Drug Interactions of Herbal Remedies
Phytotherapy research : PTR (2016) · Review
A critical narrative review of published systematic reviews and meta-analyses of herbal remedies. It pools no data of its own.
The points come from one dose-finding RCT of the Ze 440 extract in 162 women with PMS over three cycles, at 8, 20 or 30 mg a day (PMID 23022391). Total symptom scores improved more at 20 mg than with placebo or 8 mg, and 30 mg did not improve them further than 20 mg, so the curve is flat above 20 mg. All three doses were well tolerated, and no higher dose of this extract was tested. A meta-analysis of 3 trials of characterised extracts (Ze 440, BNO 1095; 520 women) found Vitex users 2.57 times more likely to remit (PMID 31780016). A broader pooled effect was large but rated explorative because of high risk of bias, heterogeneity (I² 91%) and publication bias (PMID 28237870).
AI-estimated from published studies. Interpret as directional guidance.
Vitex has a higher evidence score (7/10 vs 5.5/10) and wins in 2 of 3 categories.
For support mood, Vitex has a higher relevance score (90 vs 58).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
CoQ10, zinc, selenium, carnitine modestly help sperm parameters — but live-birth evidence is weak.
Hot flashes, bone, sleep, muscle — the basics that hold up vs the phytoestrogen hype.
The transition years (40s): cycle changes, mood, sleep, brain fog — foundations, vitex, and starting muscle work early.
Mostly hype unless you’re deficient — what has modest evidence vs what doesn’t, and when to see a doctor.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.