Maca Root Benefits: Myths, Side Effects, Dosage, and What Science Really Says

Discover science-backed maca root benefits, side effects, and dosage tips. Learn myths, facts, and how to use it for energy, libido, and wellness.

Maca Root Quick Facts

• Scientific name: Lepidium meyenii

• Best uses: Libido support, menopause relief, mood enhancement

• Dosage: 1.5–3 g daily (6–12 weeks)

• Side effects: Mild digestive upset is possible

• Forms: Gelatinized powder, capsules

Maca root, a traditional Peruvian superfood, is gaining global attention for its potential to boost energy, support libido, and improve mood. Maca has been marketed as a hormone balancer and natural performance aid. It’s been used for centuries in the Andes, but modern research is now separating fact from hype. In this guide, we’ll explore maca root benefits, possible side effects, dosage recommendations, and the myths that science has debunked.

This guide unpacks maca’s most talked-about effects, from sexual health and mood support to menopausal relief and workout recovery, while debunking the overblown claims. If you’re curious about how maca fits into a healthy lifestyle or want nutrition tips tailored to you, want to implement adaptogens, and improve overall wellness.

What Is Maca Root? History, Varieties, and Traditional Uses

Maca (Lepidium meyenii) is a root vegetable in the cruciferous family (think: broccoli, cabbage) that grows in the high altitudes of Peru. Traditionally, it’s been consumed in cooked or dried form as part of meals to promote stamina, fertility, and vitality.

Today, maca is most often used as a powdered supplement or capsule. It comes in three main varieties (yellow, red, and black), but most commercial maca is a blend.

Science-Backed Maca Root Benefits

1. Maca Root for Libido and Sexual Health

This is maca’s best-supported benefit, and the one with the most buzz.

• In Men, Clinical studies have found that maca supplementation can increase libido and improve mild erectile dysfunction, without altering testosterone levels. Diet quality also plays a role; studies on high-protein diets show potential benefits for muscle, energy, and body composition.

• In Women, Maca has shown promise for improving sexual desire and alleviating menopause-related dysfunction, especially in postmenopausal women. Essential fatty acids like omega-3s can also support hormone health and mood.

⏳ Not Instant: These improvements typically appear after 6–12 weeks of consistent use, not after a single scoop.

2. Maca Root for Mood and Energy Support

Maca doesn’t contain caffeine, but it’s often described as a natural adaptogen, a substance that helps the body handle stress. Lifestyle recovery tools such as cold plunges have also been studied for mood and recovery benefits.

• One placebo-controlled trial found that 3g daily improved self-reported mood and energy levels after 12 weeks.

• Preliminary animal studies suggest potential benefits for anxiety and learning, though more human data is needed. Other nutrition habits, like moderating coffee consumption, can also affect energy levels and mental focus.

🧠 Bottom line: If you feel a lift in mood or focus while using maca, it’s likely a subtle, cumulative effect.

3. Maca Root for Menopause Symptom Relief

Postmenopausal women in clinical trials have reported:

• Fewer hot flashes and night sweats

• Improved libido

• Reduced anxiety and mild depression. Improving sleep quality through targeted nutrition can be especially beneficial during menopause

⚠️ Hormones Unchanged: Most studies show no significant changes in estrogen, progesterone, or testosterone levels, meaning maca’s benefits likely come from nervous system modulation, not direct hormone shifts. Maintaining gut health has also been linked to better hormonal balance and reduced inflammation.

4. Maca Root and Athletic Endurance

Some athletes and bodybuilders use maca hoping for a performance edge.

• A few studies suggest improvements in endurance or time-to-exhaustion in trained subjects after several weeks of supplementation.

• However, these findings are early-stage and should be viewed as promising, not proven. Fueling your body with optimal post-workout nutrition can further enhance endurance gains.

🏋️ Not a Pre-Workout: Maca isn’t a stimulant. It may support training over time, but it won’t deliver a sudden energy rush. Adequate hydration also plays a major role in sustaining performance.

Maca Root Myths and Overhyped Claims

Marketing often oversells maca. Here’s what it doesn’t do, no matter what the label says.

❌ “Boosts Testosterone by 300%”

Nope. Studies consistently show maca does not raise testosterone in healthy or low-testosterone men.

❌ “Cures Erectile Dysfunction or Infertility”

Maca may help with mild cases, but it’s not a substitute for medical evaluation or proven treatments. Its effects are modest, not pharmaceutical-grade.

❌ “Balances Your Hormones Perfectly”

Hormonal “balance” is a buzzword. While maca may support well-being, it does not uniformly increase or decrease hormone levels.

❌ “Delivers Immediate Energy”

Unlike caffeine, maca works gradually. Expect subtle improvements over weeks, not a quick jolt.

Maca Root Dosage, Best Formats, and How to Take It

📌 Common Dose:

• 1.5–3 grams per day (≈1 tsp of powder)

• Often taken for 6–12 weeks

✅ Best Formats:

• Gelatinized maca powder (easier to digest, traditional preparation). For athletes and active individuals, targeted supplement guidance can help you choose the right form and dose.

• Capsules (500mg each, taken 2–6 times/day depending on goal)

🌱 Tip: Choose a reputable, third-party-tested brand. Many studies use gelatinized maca, which removes starch and enhances absorption. Pairing supplements with smart meal prep strategies ensures consistency and convenience.

Maca Root Side Effects and Safety Considerations

For most people, yes. But like all supplements, it’s not a free-for-all. 

✔️ Generally Safe For:

• Healthy adults

• Athletes looking to support mood or energy

• People with mild libido or menopause-related concerns

⚠️ Use With Caution If:

• You’re pregnant or breastfeeding

• You have hormone-sensitive conditions (e.g., breast or prostate cancer)

• You’re taking hormone therapy or thyroid medication

👩‍⚕️ Always talk to your healthcare provider if you’re on medications, have a chronic condition, or plan to combine maca with other treatments. Adding high-protein snacks between meals can help maintain steady energy while using maca.

Summary: The Real Takeaway on Maca Root

Here’s the deal: maca is not a miracle cure, but it is a promising, natural supplement with a strong traditional history and growing scientific interest.

It may:

• Support libido in men and women

• Ease certain menopause symptoms

• Help improve mood and energy over time

• Offer mild training support

But it won’t:

• Transform hormone levels overnight

• Replace therapy for serious sexual dysfunction

• Act as a quick fix for fatigue or low mood

Think of maca as a supportive tool, not a standalone solution. If you’re curious, try it at a research-backed dose, give it time, and always listen to your body. If your goal is weight management, certain low-carb fruits can support your nutrition plan. 

❓ Frequently Asked Questions

Q: What is maca root most commonly used for?

A: Maca is most commonly taken to support libido, sexual function, and menopausal symptoms. It’s also used for energy, mood balance, and endurance, though evidence is stronger in the sexual health category.

Q: Does maca increase testosterone?

A: No. Despite what some marketing claims suggest, human trials consistently show that maca does not raise testosterone levels. It may still improve libido or performance, just not by altering hormone levels.

Q: Is maca safe for everyone to take?

A: Maca is generally safe for healthy adults, but not recommended for pregnant or breastfeeding individuals, or those with hormone-sensitive conditions (like breast cancer or prostate issues) without medical supervision. Always check with your provider.

Q: How much maca should I take per day?

A: Most studies use 1.5 to 3 grams per day, often taken as a powder or capsule. This equals about 1 teaspoon of maca powder daily. Gelatinized maca is easier to digest and closer to how it’s used traditionally.

Q: Is maca a hormone balancer?

A: Not exactly. While some benefits are reported (like reduced menopausal symptoms), maca does not directly alter estrogen or testosterone levels. It may support the body’s hormonal rhythm in other ways, but it’s not a precise regulator.

Q: How long does it take for maca to work?

A: Most benefits, such as increased libido or mood improvements, appear after 6 to 12 weeks of consistent use. Maca is not a stimulant, so don’t expect a “boost” after just one serving.

Q: Can maca improve fertility?

A: Research is mixed. Some small studies suggest it may support sperm count or motility, but results are inconsistent. Maca may be a helpful add-on, but not a replacement for fertility treatment if needed.