Ingredient Research Guide
Maca
Benefits, research, safety and what the science actually says
Maca at a Glance
The useful overview
Maca
Scientific name: Lepidium meyenii Walp.
Cruciferous root
A relative of broccoli, kale, cabbage and Brussels sprouts.
Peruvian Andes
Traditionally grown at very high elevations in harsh conditions.
Sexual desire & wellness
Also studied for menopause, mood, exercise performance and fertility.
Maca may support libido in some populations, but evidence does not consistently show that it increases testosterone in healthy adults. Other claimed benefits remain mixed or uncertain.
The Andean Root
What is maca?
Maca is a cruciferous plant whose underground root is eaten. It has long served as both a staple food and traditional botanical in high-altitude regions of Peru.
Its composition includes several compounds and nutrients that have attracted scientific interest.
Researchers suspect maca’s activity may reflect a combination of compounds rather than one isolated constituent.
Traditional Context
How has maca traditionally been used?
Andean communities have consumed maca as part of the diet for centuries and used it traditionally to support vitality, energy, endurance, fertility, reproductive health, sexual desire and resilience.
That history helped inspire modern research, but traditional use alone does not demonstrate clinical effectiveness. Modern clinical research continues to evaluate whether these traditional applications are supported by evidence.
Research by Outcome
What does the science say?
Sexual desire
Some small randomized studies report improvements in desire in specific populations. Effects have sometimes occurred without changes in testosterone.
Mood & menopause
Small studies in postmenopausal women report encouraging outcomes, but larger and more rigorous research is needed.
Exercise performance
Findings on endurance and athletic performance are inconsistent, so firm performance claims are not justified.
Fertility
A 2022 systematic review found unclear effects on semen quality and too few participants to draw firm conclusions.
Maca preparations, populations and study methods vary. Evaluate the complete evidence rather than relying on one study. See the sources below.
Proposed Mechanisms
How might maca work?
Maca’s mechanisms remain uncertain. Research is investigating several pathways, but a proposed mechanism is not proof of a benefit in people.
Neurotransmitter activity related to motivation and desire
Responses to everyday stress
Antioxidant activity
Cellular energy metabolism
Maca does not appear to depend primarily on increasing testosterone, and multiple pathways remain under investigation.
Timing
How long does it take?
Maca is not intended to produce immediate effects. Many clinical studies assess outcomes only after several weeks of consistent supplementation.
Response can vary with health, sleep, diet, stress, activity, preparation, formulation and consistency.
Safety First
Is maca safe?
Maca has generally been well tolerated in the human studies and food-use contexts evaluated. Reported side effects are typically mild and uncommon, but individual responses vary.
This is especially important if you are pregnant or breastfeeding, have a hormone-sensitive or significant medical condition, or take prescription medication.
Common Myths
What maca does—and does not—promise
Myth
“Maca dramatically increases testosterone.”
Human studies have not consistently shown meaningful testosterone increases after supplementation.Myth
“Maca works immediately.”
Clinical studies generally evaluate consistent daily use over several weeks.Myth
“All maca supplements are the same.”
Growing region, cultivar, processing, extraction and formulation can affect the finished ingredient.Frequently Asked Questions
Questions people ask about maca
Does maca increase testosterone?
Current evidence does not consistently demonstrate meaningful increases in testosterone among healthy adults.
Does maca support libido?
Some clinical studies suggest support for sexual desire in certain populations, but results vary and the evidence base remains limited.
Can women take maca?
Research includes both men and women, including postmenopausal women. Appropriateness depends on individual health and circumstances.
How long does maca take to work?
Studies generally assess outcomes after several weeks of consistent use rather than expecting an immediate effect.
Is maca safe to take every day?
Daily use has generally been well tolerated during defined studies, but suitability depends on the individual and product.
Key Takeaways
The short version
- Maca is a traditional Peruvian food and botanical with centuries of use.
- Research focuses mainly on sexual desire, menopause, mood and vitality.
- Some evidence suggests libido support in certain populations.
- Testosterone, athletic-performance and fertility claims are not consistently supported.
- Preparation quality, formulation and consistent use may influence outcomes.
Related Reading
Continue exploring
Inside The Friday Formula
Interested in a formula that includes maca root?
Explore how maca fits into The Friday Formula alongside other carefully selected ingredients.
Sources & editorial note
This educational guide is not medical advice and is not a substitute for individualized healthcare. Findings from specific preparations and populations should not be generalized to every maca product or person.
- Randomized trial of sexual desire and testosterone in healthy men
- Systematic review and meta-analysis of semen-quality outcomes
- Randomized placebo-controlled pilot trial of semen parameters
- Randomized trial in people experiencing infertility
- Systematic review of herbal supplements for erectile dysfunction