Maca (Lepidium meyenii)

Overview

Maca is a root native to the Andean highlands of Peru, often called the Peruvian ginseng.
Rich in amino acids, minerals, and active compounds (macaenes and macamides), it acts as an adaptogen supporting:

Libido and fertility
Physical vitality
Natural hormonal balance
— without measurable hormonal changes in testosterone or estrogen levels.

What the Evidence Shows

Domain	Evidence Level	Observed Effects
Libido & fertility	Moderate to high	Increases sexual desire in both men and women.
Energy & mood	Moderate	Improves stamina and reduces fatigue.
Hormonal balance & well-being	Low to moderate	Enhances perceived hormonal well-being.
Stress adaptation	Moderate	Slight improvement in psychological resilience.

Overall level: Moderate — consistent effects depending on the variety and product quality.

Mechanism of Action

Macaenes and macamides may modulate neurotransmitters linked to libido and energy (dopamine, norepinephrine).
General tonic effect via improved mitochondrial energy metabolism.
Adaptogenic properties help the body better manage stress and fatigue.
Naturally rich in iron, zinc, iodine, and essential amino acids.

💊 Dosage & Forms

Form	Typical Dose	Notes	Timing
Powder	1.5–3 g/day	Mix into smoothies, yogurt, or plant milk	Morning
Concentrated extract	500–1000 mg/day	Standardized, more convenient form	Morning or midday
Varieties	Yellow, Red, Black	Each has specific effects	—

💡 Choose based on goals:

Yellow → general vitality
Red → hormonal balance
Black → libido and endurance

Useful Synergies

Combination	Main Effect
Maca + Ginseng	Physical and mental endurance.
Maca + Citrulline	Libido and erectile performance.
Maca + Zinc / ZMA	Hormonal and recovery support.
Maca + Rhodiola	Stress resilience and sustained energy.

🟢 Proven Benefits

Boosts libido and fertility.
Enhances vitality and stress resistance.
Promotes recovery after physical effort.
Supports emotional balance and well-being.

🟡 Still Under Study

Human data remain limited.
Effects vary by cultivar and processing method (raw vs gelatinized).
No direct evidence of hormonal increase.

⚠️ Risks & Interactions

Consult a healthcare professional if you have hormonal or thyroid disorders, or during pregnancy.
May cause mild agitation or digestive discomfort.
Use caution with hormonal or thyroid treatments.
No major interactions known at nutritional doses.

✅ Quality Tips

Choose gelatinized Maca for better digestibility.
Prefer organic-certified Peruvian products.
Avoid old powders (active compounds oxidize quickly).

Sources

https://ods.od.nih.gov/
https://www.canada.ca/en/health-canada.html
https://examine.com/supplements/maca/
https://pubmed.ncbi.nlm.nih.gov/35808671/
PubMed (35808671) — Systematic review on Maca and sexual health
Examine.com — Maca Overview
NIH/ODS — Maca Fact Sheet
Health Canada — Botanical Product Safety