How Does Maca Work? What the Science Says

The short answer is: nobody knows exactly how maca works. There is no confirmed mechanism — no single active compound, no receptor, no metabolic pathway that explains the effects observed. What exists are small clinical trials, with sometimes favourable results, and hypotheses about macamides, macaenes and adaptogens that remain unconfirmed.

That does not mean maca does nothing. It means that when you read that "maca balances hormones" or "maca raises testosterone", you are reading an explanation that the research does not support. In the sections below you can see what the studies examined, where results were positive, where they failed and why the question "how does it work" remains unanswered.

What is maca and why has it become so popular?

Maca (Lepidium meyenii) is a root from the brassica family — the same as cabbage and mustard — grown in the Andes at high altitude. It has been used for centuries as food and, in Andean tradition, as a plant for vitality and fertility. Today it is found as powder, capsules, extracts and gummies.

Modern popularity comes mainly from two ideas: that it increases libido and that it helps with female hormonal balance. The first has some support in clinical trials, although limited; the second is more fragile than marketing suggests. It is worth distinguishing tradition from evidence: a plant can be used for centuries without that confirming a mechanism.

What do clinical trials show about maca?

The most studied area is sexual function. A systematic review of randomised trials compared maca with placebo and found positive results in two trials — one in healthy menopausal women and another in healthy adult men — but a third trial showed no effects in healthy cyclists, and a fourth, in men with erectile dysfunction, showed significant effects ¹. In other words: mixed results, in different populations, with different preparations.

A later meta-analysis, which pooled 24 randomised trials with 2080 men with erectile dysfunction, assessed several plants individually. For Lepidium meyenii there was only one trial, with 50 participants, and the results were described as very preliminary ². This matters: maca appears in that meta-analysis as a lead, not as an established treatment.

For menopausal symptoms, a systematic review identified four randomised trials in peri- and postmenopausal women, all with favourable effects on the symptom scales used. But the authors themselves concluded that the evidence is limited, because the number of trials, the total number of participants and the methodological quality were insufficient for firm conclusions ³.

For semen quality, a systematic review found five studies — three randomised trials and two observational studies without a control group — with results suggesting improvement in several parameters, including sperm motility in infertile men. The conclusion was suggestive evidence, not proof, precisely because of the risk of bias and the small sample sizes ⁴.

Does maca increase testosterone or change hormones?

There is no evidence that maca increases total testosterone. A systematic review that analysed 52 studies on so-called "testosterone boosters" — including two trials with Lepidium meyenii — concluded that most do not increase total testosterone, and that the exceptions identified were other substances, not maca ⁵.

This dismantles one of the most repeated explanations: if maca does not raise circulating testosterone, the effects reported on libido cannot be attributed to that mechanism. There are also no data showing changes in oestrogen levels. The idea that maca "balances hormones" is therefore a vague description without clear experimental support.

What about energy and physical performance?

Here the evidence is more interesting than the old text suggested. A systematic review with meta-analysis, published in 2024, gathered 21 animal and human studies and included 16 in the meta-analysis, assessing tests such as forced swimming, grip strength and blood lactic acid. The authors described a large-magnitude effect of maca supplementation on physical performance, although most of the included studies were carried out in animals ⁶.

There are, however, two important caveats. The first is that a large part of the included studies was done in animals, and results in animals do not automatically transfer to people. The second is that protocols vary greatly between studies. So it is reasonable to say that there is a hypothesis under investigation, not that maca will improve your performance at the gym.

Which mechanisms have been proposed — and why they are not confirmed

As there is no identified mechanism, what exists are hypotheses. It is worth knowing them to understand what is still open:

• Macamides and macaenes: compounds unique to maca, studied for possible effects on the nervous and endocrine systems. It has not been identified which of them, if any, would be responsible for the effects observed.
• Adaptogenic action: the idea that it would help the body cope with stress. This is a vague concept with no recognition in conventional pharmacology.
• Indirect nutritional effect: maca provides vitamins, minerals and amino acids; a better nutritional status could, indirectly, be reflected in general well-being.
• Effect on mood and perception: subjective changes in sexual desire could go through psychological pathways, rather than a direct hormonal mechanism.

None of these hypotheses has been confirmed in humans with adequate experimental designs. That is why the honest answer to "how does maca work" is: it is not known.

What maca does not do

It is as useful to say what is not known as to undo unfounded claims. There is no evidence that maca treats diseases, replaces hormone therapy, works as an antidepressant or resolves infertility. There is also no support for ideas of "cleansing" or "detox": the body has its own elimination systems and does not need help from a root for that.

And, contrary to what is sometimes read, maca is not a treatment for menopausal symptoms — it is an intervention studied in that context, with limited evidence ³. If you have symptoms affecting your quality of life, the path is a clinical assessment, not self-medication.

Doses used in studies and what a label says

Trials with maca use very variable preparations and amounts, which makes comparisons difficult. Study doses are not instructions for use: they serve to give context, not to guide what you should consume.

Context	What is known
Reviewed clinical trials	Heterogeneous preparations, forms (powder, extract) and durations; there is no standard protocol 1
Female Balance Gummies (TuttiBear)	400 mg of maca (black and yellow) per 2-gummy serving; 60 gummies per pack
Directions on the label	Chew 2 gummies per day, preferably after a meal; do not exceed the recommended daily dose

As you can see, the product's dose per serving is a fixed, defined amount, while the trials used amounts and forms that are not directly comparable with each other. If you want to understand the differences between formats better, see maca gummies or tablets.

Safety, interactions and who should be careful

Maca is generally well tolerated in food amounts, but the studies are short-term and do not allow us to state what happens with years of continuous consumption. The label of the Female Balance Gummies states that they are not recommended for pregnant or breastfeeding women, that they should be kept out of reach of young children and that, in case of illness or medication use, you should consult a healthcare professional before consuming. It contains polyols, and excessive consumption may have laxative effects.

If you notice any adverse effect, stop taking it and speak to a healthcare professional. And, as there are no long-term studies in humans, it is not possible to state what happens with years of continuous consumption.

On interactions with medicines, data are scarce — we cover the topic in more depth in maca and medications. If you are pregnant or breastfeeding, also see maca during pregnancy. In any of these cases, and before giving any supplement to children, speak to a healthcare professional.

How to fit maca into your routine

If you decide to try it, the most sensible approach is to treat it as what it is: a food with a possible mild effect, not a medicine. That means realistic expectations, a dose in line with the label of the product you choose and attention to your own response. For context on timings and habits, see when to take maca and maca daily dose.

If you are looking for a practical gummy option, you can see the Maca Gummies and the women's health collection. The decision is always yours, and your health should come before any trend.

It is worth remembering that no supplement replaces the essentials: a varied and balanced diet, adequate sleep and regular physical activity. If you want a broader view of the ingredient, start with the maca page and the article maca: benefits and what the science says.

What remains unanswered

Several questions remain open: which compound is responsible for the reported effects, whether the form of consumption (powder or extract) changes the results, whether there are relevant interactions with medicines and whether the effects observed are due to maca or to other lifestyle factors of the participants. Most trials are small and short-term, and the available systematic reviews repeat the same conclusion: larger and more rigorous studies are needed ³⁴.

Until then, the answer to "how does maca work" remains: it is not known for sure. There are leads in some areas, a tradition of use and positive reports, but the mechanism is missing and the trials lack robustness. Is that enough for you? It is a personal decision — and, if you have health concerns, it should be made with a professional.

Frequently asked questions

How does maca work in the body?

There is no confirmed mechanism of action. Hypotheses have been proposed — compounds such as macamides and macaenes, an adaptogenic effect or an indirect nutritional effect — but none has been confirmed in humans with adequate studies. The honest answer is that science still does not know how maca acts.

Does maca increase testosterone?

There is no evidence that it increases total testosterone. A systematic review of 52 studies on testosterone boosters concluded that most do not raise total testosterone, and the exceptions identified were other substances, not maca.

Does maca work for libido?

Results are mixed. A review of randomised trials found positive effects in healthy menopausal women and in healthy adult men, but no effect in a trial with healthy cyclists. In a meta-analysis in men with erectile dysfunction, the data on maca were considered very preliminary.

Does maca help with menopausal symptoms?

A systematic review identified four randomised trials in peri- and postmenopausal women, all with favourable results on the symptom scales. However, the authors classified the evidence as limited, because of the small number of trials, the sample sizes and the methodological quality.

How long does maca take to work?

It is not possible to give a timeframe based on the available evidence. The trials used very different durations and preparations, and individual response varies. If you notice nothing after a few weeks, that is not unusual — and study doses are not instructions for use.

Who should avoid maca?

The label of the Female Balance Gummies states that they are not recommended for pregnant or breastfeeding women. In case of illness or medication use, you should consult a healthcare professional before consuming. There are not enough data to recommend maca to children.