Maca root (Lepidium meyenii) is an Andean plant that has been consumed traditionally in Peru for centuries. Today, maca is widely used as a dietary supplement for sexual wellness, fertility, energy, and overall vitality.

Does maca affect testosterone? How much maca should you take? And is maca safe to take every day?

The answers depend on the form of maca, the dose, the duration of use, and the reason for taking maca. Research has investigated maca across several areas of health, but the strength of evidence varies considerably between different uses.

Key Takeaways

• Maca (Lepidium meyenii) is a plant native to the high-altitude regions of the Peruvian Andes and has a long history of traditional dietary use.
• Research suggests that maca may support sexual desire and some aspects of sexual function, although the overall evidence remains limited.
• Clinical studies have reported changes in sexual desire without corresponding changes in testosterone levels.
• Human studies have commonly used approximately 1.5-3 g of maca per day, although different preparations and doses have also been studied.
• Research on maca and fertility, menopause, energy, and mood is promising in some areas but remains limited or inconsistent.
• The form of maca matters. Powder, gelatinized maca, and concentrated extracts are not necessarily equivalent.
• Maca appears to be reasonably well tolerated in short-term studies, but long-term safety data remain limited.
• People who are pregnant, breastfeeding, managing a medical condition, or taking prescription medication should speak with a healthcare professional before using maca.

What Is Maca Root?

Maca is a plant belonging to the Brassicaceae family, which also includes vegetables such as broccoli, cabbage, and cauliflower.

The botanical name is Lepidium meyenii, and maca grows at high elevations in the Peruvian Andes.

Maca has traditionally been consumed as a food and has also been used in traditional Andean practices for purposes including fertility, vitality, and sexual wellness.

Modern maca supplements may contain:

• Maca root powder
• Gelatinized maca
• Maca root extract
• Concentrated extracts
• Different varieties of maca, including yellow, red, and black maca

Maca contains carbohydrates, protein, fiber, minerals, glucosinolates, macamides, and other naturally occurring plant compounds.

The distinction between different preparations matters because a milligram of raw maca powder is not necessarily equivalent to a milligram of concentrated maca extract.

Clinical research has used different maca preparations, doses, and durations, making a single universal dose difficult to establish for every maca supplement.

What Are the Potential Benefits of Maca Root?

Research has investigated maca for several different outcomes, particularly sexual health and reproductive function. The strength of evidence varies by use.

1. Sexual Desire

Sexual desire is one of the more extensively studied potential areas for maca.

In a 12-week randomized, double-blind, placebo-controlled trial, healthy men aged 21–56 received either 1,500 mg or 3,000 mg of gelatinized maca per day or placebo.

The researchers found that self-reported sexual desire improved after approximately eight weeks of maca supplementation. Importantly, the effect was not explained by changes in testosterone or estradiol levels. Original clinical trial

A systematic review of randomized clinical trials also investigated maca for sexual function. The review found some positive results across the included studies but concluded that the available evidence was limited because of the small number of trials, small total sample size, and methodological limitations. Original systematic review

Bottom line: Maca may support sexual desire in some people, but current evidence is not strong enough to establish a consistent effect.

2. Sexual Function

Maca has also been studied for broader measures of sexual function.

The evidence remains mixed.

A systematic review of maca and sexual function identified randomized controlled trials involving healthy men, menopausal women, and men with sexual dysfunction. Some trials reported improvements, while another trial found no significant effect. Overall, the review concluded that evidence for maca and sexual function was limited. Original systematic review

Results from one clinical trial may not necessarily apply to different populations, doses, or maca preparations.

Bottom line: Some clinical trials have reported improvements in sexual-function measures, but larger and better-designed trials are needed.

Does Maca Affect Testosterone?

Current evidence does not show a consistent increase in testosterone levels following maca supplementation.

This distinction matters because maca is sometimes marketed in connection with testosterone and male hormone health.

In the 12-week randomized trial described above, participants receiving 1,500 or 3,000 mg of maca experienced an improvement in sexual desire, but testosterone and estradiol levels did not differ significantly from placebo. Original clinical trial

A separate randomized controlled study also investigated whether maca affected reproductive hormones in healthy men. The researchers found no significant changes in testosterone, estradiol, luteinizing hormone, follicle-stimulating hormone, or prolactin following maca supplementation. Original clinical trial

The available findings suggest that changes in sexual desire observed in some maca studies do not appear to be explained by increased circulating testosterone.

How Might Maca Support Sexual Desire Without Changing Testosterone?

The exact mechanism remains unclear.

Maca contains several naturally occurring compounds, including macamides and glucosinolates, and researchers have proposed several possible biological mechanisms. However, current research does not establish a single mechanism responsible for maca's potential effects on sexual desire.Clinical research has observed changes in sexual desire without corresponding changes in testosterone. Original clinical trial

Therefore, maca is better described as an ingredient being studied for sexual wellness rather than as an ingredient proven to raise testosterone levels.

Maca and Fertility

Maca has traditionally been associated with fertility, and modern research has investigated potential effects on male reproductive health.

The results are mixed.

A 2022 systematic review and meta-analysis of five randomized controlled trials examined maca's effects on semen quality. The researchers found mixed results across measures including sperm concentration and sperm motility.

The meta-analysis did not find a statistically significant improvement in sperm concentration compared with placebo. The researchers concluded that the effects of maca on semen-quality parameters remained unclear and that available studies were too small to draw firm conclusions. Original systematic review and meta-analysis

Individual studies have reported more positive findings, but individual findings should be considered alongside the broader evidence.

Bottom line: Maca is being studied for potential effects on reproductive health, but current evidence is not sufficient to establish maca as an option for improving fertility.

Maca and Menopause

Maca has also been studied for symptoms associated with menopause.

A systematic review examined randomized controlled trials involving perimenopausal and postmenopausal women.

The review included four randomized controlled trials, and the studies reported favorable effects on at least some measures of menopausal symptoms.

However, the researchers concluded that the evidence was limited because the number of trials and participants was small and the methodological quality of the studies was not sufficient to draw firm conclusions. The researchers also noted that the safety of maca had not been adequately established. Original systematic review

Bottom line: Early research suggests that maca may have potential for certain menopausal symptoms, but larger and better-designed trials are needed.

Maca and Energy

Maca is commonly marketed as an ingredient for energy, stamina, and vitality.

There is scientific interest in these effects, but human evidence is less established than research involving sexual health.

A review of maca's biological properties has discussed research involving energy, mood, reproductive function, sexual function, and other outcomes. However, the evidence includes a mixture of human and preclinical research. Findings from laboratory and animal studies should not automatically be applied to humans. Original review

Bottom line: More high-quality human research is needed to establish a consistent effect of maca on energy.

Maca and Mood

Researchers have also investigated whether maca may influence mood and psychological well-being. Some studies have reported changes in mood-related measures, but the evidence remains preliminary.

Current research does not provide sufficient evidence to position maca as an option for depression, anxiety, or other mental-health conditions.

Bottom line: There is scientific interest in maca and mood, but current evidence is not sufficient to establish a clear clinical benefit.

How Much Maca Should You Take?

There is currently no universally established optimal dose of maca.

However, clinical studies have commonly used doses between approximately 1.5 and 3 grams per day. For example, the randomized trial examining sexual desire used 1,500 mg and 3,000 mg per day for 12 weeks. Original clinical trial. A recent review of maca and sexual health also examined the doses and preparations used across human research. Original review

A 3-gram daily dose should not automatically be considered an optimal amount for every person.

The appropriate amount depends on:

• The form of maca
• Whether the product contains raw powder or an extract
• The extraction ratio
• The intended use
• Individual health circumstances

How Long Does Maca Take to Work?

There is no single timeline because the timeline depends on the outcome being studied. Clinical studies have generally evaluated maca after several weeks rather than several days.

For example:

• The sexual-desire trial reported an improvement beginning around 8 weeks. Original study
• Other clinical studies have used supplementation periods of approximately 12 weeks. Original study
• Fertility studies have commonly evaluated outcomes over several weeks to months. Systematic review
• Menopause studies have also used longer supplementation periods. Systematic review

Therefore, expecting an immediate effect after taking maca once or twice does not reflect how maca has generally been studied.

Maca Root vs. Maca Extract: Does the Form Matter?

Yes.

One of the biggest considerations when comparing maca studies or maca supplements is that not all products contain the same type of preparation.

A study might use:

• Whole maca powder
• Gelatinized maca
• Maca root extract
• A concentrated extract
• A standardized preparation

Therefore, saying that a study used 3,000 mg of maca without identifying the preparation can be misleading. For example, 3,000 mg of raw maca powder is not necessarily equivalent to 3,000 mg of concentrated maca extract.

When evaluating a maca supplement, look beyond the headline milligram number and check:

• Plant material: Root or another plant part
• Form: Powder, gelatinized powder, or extract
• Extraction ratio: When an extract is used
• Serving size: Amount consumed per day
• Ingredient transparency: Whether the label clearly identifies maca content
• Quality testing: Whether appropriate testing and quality information are provided

Is Maca Safe to Take Every Day?

Maca has a long history of use as a food, and clinical studies have generally reported few serious adverse effects during short-term supplementation. However, long-term safety has not been established as well as short-term safety.

The systematic review examining maca for menopausal symptoms specifically noted that safety had not yet been adequately established and called for larger studies. Original systematic review

People considering daily maca supplementation should speak with a healthcare professional when:

• Pregnant or breastfeeding
• Managing an existing medical condition
• Taking prescription medication
• Managing a hormone-related condition
• Considering maca for fertility or sexual health

What About Maca and Hormones?

Maca is sometimes described as a "hormone-balancing" supplement. Current evidence does not support such a broad description. Human research has not demonstrated that maca predictably increases or decreases reproductive hormones.

For example, randomized clinical research found no significant changes in testosterone and other reproductive hormones following maca supplementation. Original clinical trial

The research distinction is important:

Maca and sexual wellness have been investigated in clinical research.

Maca as a hormone or testosterone supplement has not been established by current evidence.

Looking for a Maca-Based Supplement for Male Vitality?

People interested in incorporating maca into a broader daily wellness routine may prefer a formulation that combines maca with other traditionally used ingredients rather than using a single-ingredient supplement.

Mars Pure Himalayan Shilajit Gold Resin is one such formulation. The formulation combines Shilajit, Maca Root, Ashwagandha, and Black Musli in a resin format. The product is positioned around energy, endurance, vitality, and overall performance.

The formulation is intended to be taken as a small serving of resin mixed with water or milk, according to the product's current instructions.

The clinical research discussed throughout this article applies to specific maca preparations and doses studied in clinical research. Results from a study using 1.5–3 g of a particular maca preparation should not automatically be applied to a multi-ingredient product containing maca. Instead, consumers should consider the formulation as a convenient way of incorporating maca alongside other ingredients into a broader wellness routine.

Explore Mars Pure Himalayan Shilajit Gold Resin →

Frequently Asked Questions About Maca Root

What is maca root?

Maca root (Lepidium meyenii) is an Andean plant that has traditionally been consumed as a food. Modern research has investigated maca for sexual health, fertility, menopause, energy, mood and other outcomes. Original review

Does maca increase testosterone?

Current evidence does not show a consistent increase in testosterone following maca supplementation. Clinical trials have found changes in sexual desire without significant changes in testosterone or other reproductive hormones. Original clinical trial Original hormone study

How long does maca take to work?

There is no guaranteed timeline. One randomized controlled trial reported an improvement in sexual desire after approximately 8 weeks of supplementation. Other studies have evaluated maca over approximately 12 weeks or longer. Original clinical trial

Does maca increase sperm count?

Current evidence does not establish that maca consistently increases sperm count. Some individual studies have reported improvements in sperm concentration, but a 2022 meta-analysis did not find a statistically significant overall improvement compared with placebo. Original meta-analysis

Is maca a testosterone supplement?

Maca should not be presented as a proven testosterone supplement. Studies have reported potential changes in sexual health without corresponding increases in testosterone. Original clinical trial

Can women take maca?

Maca has been studied in both men and women. Research involving women has included investigations into menopausal symptoms and sexual health. Appropriate use depends on the intended purpose and individual circumstances. Evidence involving menopausal symptoms remains limited. Original systematic review

Is maca safe to take every day?

Maca has a history of dietary use and appears to have been reasonably well tolerated in short-term clinical studies. However, long-term safety data remain limited. People who are pregnant, breastfeeding, taking medication, or managing a medical condition should consult a healthcare professional before using maca supplements.

The Bottom Line

Maca is a traditional Andean food that has become a popular dietary supplement, particularly for sexual wellness, fertility, and vitality.

Research suggests that maca may support sexual desire in some people, with clinical studies reporting changes after several weeks of supplementation. However, the overall evidence remains limited, and larger, better-designed trials are needed. Systematic review

Maca should also not be presented as an ingredient that reliably raises testosterone levels. Clinical trials have reported changes in sexual desire without corresponding increases in testosterone or other reproductive hormones. Original clinical trial Original hormone study

Research into fertility, semen quality, menopause, energy, and mood is promising in some areas but remains mixed or insufficient to establish definitive benefits. Semen-quality meta-analysis Menopause systematic review

When choosing a maca supplement, the form, preparation, dose, sourcing, labeling, and quality testing matter. A higher milligram number on a supplement label does not automatically indicate a better or more effective product.

For people interested in incorporating maca into a broader male-wellness routine, Mars Pure Himalayan Shilajit Gold Resin combines maca root with Shilajit, Ashwagandha, and Black Musli in a single formulation.

Ultimately, consumers should focus on understanding the form of maca being used, the amount being consumed, and the quality of evidence supporting the intended use.

This article is for informational purposes only and does not provide medical advice. People with a medical condition, people taking prescription medication, people who are pregnant or breastfeeding, and people considering maca for a specific health concern should speak with a qualified healthcare professional before using dietary supplements.