Maca Root
Also known as: lepidium meyenii, peruvian ginseng, maca powder
Recommended Dosage
1500–3000 mg
Maca (Lepidium meyenii) is a Peruvian cruciferous root vegetable traditionally used for energy, libido, and fertility. Clinical trials support benefits for sexual desire (in both men and women), menopausal symptoms, and mood, independent of hormonal changes — maca does not directly alter testosterone or estrogen levels. Different color varieties (red, black, yellow) may have distinct effects, with black maca showing the most evidence for spermatogenesis and cognitive function.
TL;DR: Peruvian adaptogen with evidence for libido, mood, and energy. Does not directly affect hormones but may modulate endocrine function. Black and red varieties have different benefit profiles.
Quick Facts
Evidence
Grade B
Studies
2
Interactions
1
Forms
1
Evidence Rating: Grade B — Moderate Evidence
Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.
Interaction Warnings
May have estrogenic effects — caution with hormone-sensitive cancers or endometriosis.
Important Notes
- May cause digestive upset when starting — begin with lower dose
- Red maca preferred for prostate; black maca for cognitive and spermatogenesis
- Gelatinized form is easier to digest than raw
Clinical Evidence (2 studies)
Effect of Lepidium meyenii (maca) on sexual desire
Gonzales GF et al. (2002) — Andrologia
Maca 1.5-3g/day improved sexual desire at 8 weeks independent of testosterone or estradiol levels
View on PubMedMaca reduces blood pressure and depression: a pilot study
Stojanovska L et al. (2015) — Climacteric
Maca 3.3g/day for 6 weeks significantly reduced blood pressure and depression scores in postmenopausal women
View on PubMedAlternatives to Consider
These supplements target similar goals and may be worth considering alongside or instead of Maca Root.
Ashwagandha
Grade AAyurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.
Tongkat Ali (Fadogia Blend)
Grade CPopular testosterone-support herb with rising interest but LIMITED human evidence. Animal studies show testosterone increase but also dose-dependent toxicity. Conservative dosing with cycling strongly advised. Tongkat Ali has far more human data.
Creatine Monohydrate
Grade AOne of the most researched supplements in history. Strong evidence for strength, power, and emerging evidence for brain function.
Related Supplements
Tongkat Ali (Fadogia Blend)
Grade C — PreliminaryPopular testosterone-support herb with rising interest but LIMITED human evidence. Animal studies show testosterone increase but also dose-dependent toxicity. Conservative dosing with cycling strongly advised. Tongkat Ali has far more human data.
Ashwagandha
Grade A — Strong EvidenceAyurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.
Tongkat Ali
Grade C — PreliminarySoutheast Asian herb with emerging evidence for cortisol reduction and hormonal support.
Shilajit
Grade B — Moderate EvidenceMineral-rich resin from Himalayan rock. Contains fulvic acid and 80+ trace minerals. Promising evidence for testosterone, mitochondrial function, and cognitive health. Quality and purity are critical.
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⚕️ Important Disclaimer
This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.
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