Maca Benefits: What the Science Actually Says

Maca (Lepidium meyenii) is a root from the central Andes, traditionally used as food and associated with effects on libido, energy and well-being. The short answer: the most consistent evidence points to a modest effect on sexual desire in men and women, without altering reproductive hormones; for energy and physical performance, the data are preliminary and heterogeneous; and for menopausal symptoms, studies are few and of limited quality ^{1 2}.

In other words, there are interesting signals, but none of them is dramatic or universal. This article explains what has been studied, at what doses, in whom, for how long — and where popular claims go beyond what the data support.

What is maca and what does it contain?

Maca is a plant in the brassica family (the same as turnip and cabbage), grown above 4,000 metres of altitude in Peru. The root is consumed as a powder, in capsules, in extracts and, more recently, in gummies. It contains glucosinolates, polyphenols and other bioactive compounds, but the mechanism by which it might exert effects in the body is not established.

It is important to distinguish varieties: yellow, black and red maca are often mentioned, but most clinical trials used maca powder preparations or extracts without specifying the variety. This limits direct comparisons between products.

What is maca used for? What the studies show

Maca has been studied mainly in four areas: libido and sexual function, physical performance, menopausal symptoms and semen quality. Let's take them one by one.

Libido and sexual function

This is the area with the most data. A 2010 review identified four randomised, placebo-controlled trials: two showed a positive effect on sexual dysfunction or sexual desire (in menopausal women and in healthy adult men), one showed no effects in healthy cyclists and another showed effects in men with mild erectile dysfunction ².

In a double-blind trial with 50 men with mild erectile dysfunction, 2,400 mg per day of dry maca extract for 12 weeks produced a significant improvement in the IIEF-5 index, greater than placebo (an increase of 1.6 points versus 0.5) ³. It is a small but measurable effect.

In a 12-week trial in healthy men aged 21 to 56, 1,500 mg or 3,000 mg per day of gelatinised maca improved the subjective perception of sexual desire from week 8 onwards, with no changes in testosterone or estradiol levels ⁴. The same group confirmed, in another trial, that maca did not alter reproductive hormones (LH, FSH, prolactin, testosterone, estradiol) ⁵.

A more recent review concludes that, in studies with men, there is consistency in reports of improved libido; in mixed studies (men and women), the effect also appears positive; in women, especially postmenopausal women, results are mixed ¹. Most human trials used about 3 grams per day of maca powder or an equivalent preparation ¹.

Energy and physical performance

A 2024 meta-analysis, which included 21 studies (animal and human) and 16 in the quantitative analysis, found a large effect size of maca on various measures of physical performance, but the authors highlight the heterogeneity and variable methodological quality of the included studies ⁶. This means the results are promising, but not definitive.

There is no single dose or duration in the available abstracts that can be presented as a reference for energy. What exists are small studies with different protocols, and the prudent conclusion is that the effect, if any, is modest and difficult to isolate from other factors (sleep, diet, training).

Menopausal symptoms

A 2011 systematic review identified four randomised, placebo-controlled trials in peri- and postmenopausal women. The trials showed favourable effects on scales such as the Kupperman Index and the Greene Scale, but the authors concluded that the total number of trials, the sample and the methodological quality were insufficient to recommend maca as a treatment ⁷.

In one of those trials, 14 postmenopausal women received 3.5 g per day of maca powder for 6 weeks, in a crossover design with placebo. There was a significant reduction in scores for psychological symptoms (anxiety and depression) and sexual dysfunction, with no changes in estradiol, FSH, LH or SHBG levels ⁸. The sample is very small, which limits generalisation.

Semen quality and male fertility

The data here are contradictory. A 2016 systematic review, with five studies (three randomised trials and two observational), found suggestive evidence of improvement in semen parameters, but with a high risk of bias and small samples ⁹.

In a double-blind trial with 69 men with mild asthenozoospermia or oligozoospermia, 2 g per day of maca for 12 weeks significantly improved sperm concentration compared with placebo, but not motility, volume or morphology ¹⁰. Another trial, in 50 men with reproductive problems, found no statistically significant differences in semen parameters or hormones, except for a decrease in free testosterone ¹¹.

Conclusion: there is no basis for stating that maca consistently improves male fertility.

What maca does not do (and why it is said to)

Maca is often promoted as a "hormone balancer" or "testosterone booster". The data support neither idea. In trials in healthy men, maca did not alter testosterone, estradiol, LH, FSH or prolactin ^{5 4}. A 2024 systematic review on "testosterone boosters" concluded that most do not increase total testosterone, and maca is among those that did not demonstrate this effect ¹².

There is also no evidence that maca treats depression, prevents cancer or improves the skin. A systematic review on botanical extracts for skin ageing did not identify relevant trials with maca ¹³.

As for the term "adaptogen", it is a traditional description, not a validated scientific classification. There are no authorised health claims in the EU for maca or for other botanicals ¹⁴.

Studied doses vs. what is on the label

Human trials mostly used about 3 g per day of maca powder or an equivalent preparation ¹. Some trials used lower doses (1.5 g) or higher doses (3 g) ⁴, and one trial used 2.4 g of dry extract ³.

TuttiBear's Female Balance Gummies provide 400 mg of maca (black and yellow) per 2-gummy serving. This is considerably lower than the doses used in the cited trials. Study doses are not dosing instructions; they serve only to put the evidence in context. The directions on the label are to chew 2 gummies per day, preferably after a meal, without exceeding the recommended daily dose.

The label also states that the gummies contain polyols and that excessive consumption may have a laxative effect. If you notice adverse effects, stop and consult a doctor.

Study	Population	Maca dose	Duration	Main result
Gonzales et al., 2002 4	Healthy men, 21–56 years	1,500 mg or 3,000 mg/day	12 weeks	Improved sexual desire from week 8; no change in testosterone
Gonzales et al., 2003 5	Healthy men, 21–56 years	1,500 mg or 3,000 mg/day	12 weeks	No change in reproductive hormones
Brooks et al., 2008 8	14 postmenopausal women	3.5 g/day of powder	6 weeks (crossover)	Reduced psychological symptoms and sexual dysfunction; no hormonal change
Zenico et al., 2009 3	50 men with mild erectile dysfunction	2,400 mg/day of dry extract	12 weeks	Small but significant improvement in IIEF-5
Alcalde & Rabasa, 2020 10	69 men with mild semen changes	2 g/day	12 weeks	Improved sperm concentration; no effect on motility, volume or morphology

Who may benefit and who should be cautious

Maca may be relevant for healthy adults looking for mild support for libido or for well-being during menopause, provided expectations are realistic. There are not enough data to recommend maca for under-18s, and most trials were carried out in adults between 21 and 56 years old ^{4 5}.

Pregnant or breastfeeding women, people with diagnosed conditions or taking medication should talk to a healthcare professional before consuming maca. The label of the Female Balance Gummies explicitly states that they are not recommended for pregnant or breastfeeding women and that, in case of illness or medication use, a healthcare professional should be consulted. They contain polyols, whose excessive consumption may have a laxative effect.

If you are looking for more detailed information on safety and adverse effects, see the article on whether maca is bad for you and the article on interactions with medications.

Maca in gummies: what changes?

Gummies are a practical way to consume maca, especially for those who do not like capsules or powder. However, the amount of maca per gummy varies greatly between products, and it is essential to read the label. TuttiBear's Female Balance Gummies combine 400 mg of maca (black and yellow) per 2-gummy serving with other ingredients (shatavari extract, dong quai, saffron, zinc, vitamin B6 and vitamin D3).

There are no studies directly comparing the efficacy of gummies with that of capsules or powder. What is known is that the pharmaceutical form can influence the speed of absorption, but there are no data that allow us to state that one form is superior to another. For a more detailed analysis, see the article maca gummies or tablets.

If you are considering maca as part of a routine, you can also explore the ingredient page maca and the collection of maca gummies.

How to assess whether it is working for you

Give it time. In the trials where there was an effect on sexual desire, it appeared from week 8 onwards ⁴. If you notice nothing after 8 to 12 weeks, it is unlikely that you will notice later. Keep a simple record of what you feel (energy, libido, well-being) to distinguish a real effect from an expectation.

Remember that maca does not replace sleep, a balanced diet, exercise or medical treatment when needed. If symptoms are intense or persistent, seek a healthcare professional.

If you want to go deeper into the topic, also see how maca works and the collection of women's health.

To learn more about when to take it and what to expect, see the article on maca daily dose and the article on when to take maca.

Frequently asked questions

Does maca increase testosterone?

No. Trials in healthy men showed no changes in testosterone, LH, FSH or prolactin levels. A 2024 systematic review on "testosterone boosters" concluded that maca does not increase total testosterone.

How long does it take to work?

In the trials where there was an effect on sexual desire, it appeared from week 8 of continuous use. If you notice no difference after 8 to 12 weeks, it is unlikely that you will notice later.

Is maca safe for pregnant or breastfeeding women?

There are not enough data to guarantee safety in these groups. The label of TuttiBear's Female Balance Gummies states that they are not recommended for pregnant or breastfeeding women. Always consult a healthcare professional before consuming.

Does maca help with menopause?

Some small trials showed improvements on scales of psychological symptoms and sexual dysfunction, without hormonal changes. However, systematic reviews conclude that the number of studies and the methodological quality are insufficient to recommend maca as a treatment.

What dose of maca was used in studies?

Most human trials used about 3 grams per day of maca powder or an equivalent preparation. Some used 1.5 g, 2 g or 2.4 g of dry extract. These doses are not dosing instructions; they serve only to put the evidence in context.

Are maca gummies as effective as capsules?

There are no studies directly comparing the two forms. The amount of maca per gummy varies between products, so it is essential to read the label. It is not possible to state that one form is superior to another based on the available evidence.