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Lepidium meyenii (Peruvian Maca)
Andean root that boosts energy and libido through hormonal signaling modulation — different colors (red, black, yellow) have distinct effects.
What the evidence says
Maca appears to help in 4 of 5 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2000–2025 with a typical study size of 57 participants.
Based on 32 studies · 2 meta-analyses · 11 RCTs · 1,027 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Maca.
Maca has an evidence score of 8.5/10 — very strong evidence based on 31 indexed studies, including 3 meta-analyses. Andean root that boosts energy and libido through hormonal signaling modulation — different colors (red, black, yellow) have distinct effects.
The commonly studied dose of Maca is 1500-3000mg. Research points to an estimated optimal dose around 3000mg, with a minimum effective dose near 1500mg. Individual response varies — start low and adjust.
The best time to take Maca is in the morning. Taking it with food is preferred. Maca (Lepidium meyenii) is a Peruvian adaptogenic root containing macamides, macaenes, and glucosinolates.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Maca is a cruciferous root vegetable grown in the Peruvian Andes. It's been used for centuries to enhance energy, libido, and fertility. Unlike some supplements, maca doesn't appear to directly affect hormone levels but may influence how the body perceives and responds to hormonal signals. Different colors (yellow, red, black) may have slightly different effects.
Helps body adapt to stress
Rich in vitamins, minerals, and amino acids
How Maca works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
1500-3000mg
Take with food
| Form | Type |
|---|---|
| 🧪Gelatinized maca powder (easier to digest) | Recommended |
| 🧪Raw maca powder | Alternative |
| 💊Capsules | Alternative |
| 💊Extract | Alternative |
Gelatinization removes starch, improving digestibility. Different colors may have different effects: black for energy/memory, red for prostate/mood, yellow most studied.
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: Traditional use suggests cycling. Try 3 months on, 1 month off, or take weekends off.
Note: Taking with food may reduce potential GI effects. Some prefer morning dosing for energy benefits.
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.
More sustained energy and reduced fatigue
Enhanced sexual desire in both men and women
Better mood and reduced anxiety
Traditional food in Peru, but supplements not well-studied; consult doctor
Use with caution due to goitrogen content
Contains goitrogens; may affect thyroid function
Tip: Use gelatinized form; take with food
Tip: Take earlier in the day
Tip: Reduce dose
Both are adaptogens with different profiles
Comprehensive adaptogenic and energy support
Different mechanisms for hormonal support
Enhanced energy and libido support
Both support libido through different mechanisms
Enhanced libido and sexual function
Maca is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset, insomnia, mood changes. Use caution if any of these apply to you: Thyroid conditions (contains goitrogens); Hormone-sensitive conditions (as precaution).
Cistanche
Mostly mechanism / observationalDesert adaptogen used for 1,800+ years in Chinese medicine to support testosterone, cognitive function, and gut health.
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