Last updated: October 2026
Maca is a root vegetable from the Peruvian Andes, eaten for centuries and now sold as a powder or extract. It’s mostly used for energy, mood and libido. Evidence is limited: a 2010 review found some small trials suggesting improved sexual function but called the evidence too weak for firm conclusions, and a small 2008 trial found fewer menopause symptoms.
Below: what maca is, what the research shows, types and dose, safety, and how we use it.
What is maca?
Maca (Lepidium meyenii) is a turnip-like root in the cabbage family, grown at high altitude in Peru. It’s traditionally eaten cooked and is rich in carbohydrates, fibre and some minerals. It doesn’t contain hormones, despite claims about “hormone balance”. It has a malty, nutty taste.
What the research shows
| Use | Study | What it found |
|---|---|---|
| Sexual function | Systematic review, 2010 (4 small trials) | Limited evidence of benefit; too few, small and low-quality trials for firm conclusions |
| Menopause symptoms | Trial, 2008 (14 women, 3.5g a day) | Fewer psychological symptoms and less sexual dysfunction than placebo, with no change in hormone levels |
| Energy and mood | Review of mental energy trials, 2024 | Limited, mixed evidence. See best supplements for energy |
| Fertility | Small trials | Some changes in semen measures; no proof of better fertility |
Maca has no authorised health claims. For other options, see CBD for menopause, magnesium for menopause and adaptogenic mushrooms.
Types of maca and dose
| Type | Notes |
|---|---|
| Yellow, red and black maca | Colour varieties; small studies suggest slight differences, not well proven |
| Raw powder | Can upset some stomachs |
| Gelatinised maca | Cooked to remove starch; often easier to digest |
| Extract | Concentrated; smaller amounts used |
Trials typically used 1.5 to 3.5g of maca powder a day for 6 to 12 weeks.
Safety and who should avoid it
- Generally well tolerated as a food; stomach upset is the most common complaint.
- Thyroid conditions: maca is a brassica, like cabbage, so check with your GP if you have thyroid problems.
- Hormone-sensitive conditions: ask your doctor first, as research is limited.
- Pregnancy and breastfeeding: not enough safety data. We don’t recommend our products during pregnancy or breastfeeding.
How we use maca
Our Flow CBD Oil combines broad spectrum CBD with ashwagandha root and maca for daytime use, and our Reishi Mushroom Adaptogenic Complex is a cacao drink with reishi and maca for the evening. The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
FAQs
What is maca good for?
It’s mostly used for energy, mood and libido. Small trials suggest possible benefits for sexual function and menopause symptoms, but evidence is limited.
Does maca affect hormones?
In a 2008 trial, it didn’t change hormone levels in postmenopausal women, even though symptoms improved.
How much maca should I take?
Trials used 1.5 to 3.5g of powder a day. Follow the product label.
Is maca safe to take every day?
It’s generally well tolerated as a food. Check with your GP if you have thyroid problems or a hormone-sensitive condition.
How long does maca take to work?
Trials usually ran for 6 to 12 weeks.
Sources
- Shin BC et al. Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complement Altern Med, 2010.
- Brooks NA et al. Beneficial effects of maca on psychological symptoms and sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause, 2008.
- Gonzales GF. Lepidium meyenii (maca): a plant from the highlands of Peru, from tradition to science. Forsch Komplementmed, 2009.
- Nieman KM et al. The role of dietary ingredients in mental energy: a scoping review of randomized controlled trials. J Am Nutr Assoc, 2024.
