Maca root supplement: what research shows and how to pick one
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- Maca root capsules, 500 mg. Best for: Adults who want a simple single-ingredient maca. See options on Amazon
- Organic gelatinized maca powder. Best for: People who prefer mixing into drinks or smoothies. See options on Amazon
- Black, red and yellow maca blend capsules. Best for: Buyers who want a mix of maca colors. See options on Amazon
What maca is
Maca (Lepidium meyenii, also called Lepidium peruvianum) is part of the Brassicaceae, or mustard, family. A 2024 review in Nutrients says it grows at 3,500 to 5,000 meters in the Peruvian Andes and has been used as a nutrient-dense food and traditional medicine, mainly for energy and fertility.
The same review notes up to seventeen colors (phenotypes) of maca have been identified. Color, root size, growing location, cultivation and processing can change its nutrients and plant compounds.
| Color | How common |
|---|---|
| Yellow, red, black | Predominant colors |
| Purple, gray | Lesser-known colors |
| Blends | Mixed or proprietary formulas |
The review says research comparing colors in people is still limited.
What the research shows
- Sexual function. A 2010 systematic review in BMC Complementary and Alternative Medicine found 4 randomized trials. Two suggested benefits for sexual desire or dysfunction in healthy menopausal women or healthy men, one in men with erectile dysfunction showed significant effects, and one in cyclists showed none. The authors called the evidence limited because trials were few, small and of modest quality.
- Antidepressant-related sexual side effects. A 12-week trial gave 45 women 3.0 g a day of maca root or placebo. Remission rates were higher with maca, particularly in postmenopausal women, and maca was well tolerated.
- Fertility and semen quality. A 2022 meta-analysis of 5 trials found unclear effects on semen quality in infertile and healthy men and no significant increase in sperm concentration versus placebo.
Overall, maca has some promising small studies but no firm conclusions.
Safety
- Tolerability. Maca was well tolerated in the antidepressant trial, and maca is traditionally eaten as a food.
- Quality varies. The 2024 Nutrients review highlights gaps in quality, safety and efficacy data and calls for studies to specify exactly what maca they use.
- Pregnancy, medicines and conditions. NOW Foods advises consulting a physician if pregnant or nursing, taking medication or with a medical condition, and labels its products for adults only.
- Blends. Many maca products add ashwagandha, fenugreek, tongkat ali or other herbs, each with its own cautions.
Capsules vs powder, and gelatinized maca
Capsules. NOW Foods' Maca 500 mg gives 500 mg of maca root per capsule, 1 to 3 times daily.
Powder. NOW Foods' organic Maca Pure Powder gives 2.7 g per level teaspoon of a 6:1 concentrate, which it says is equivalent to 16.2 g of regular maca root, mixed into a drink once daily.
Gelatinized maca. NOW Foods explains gelatinization is a vegetarian process that removes starch to concentrate maca; it has nothing to do with gelatin. Many products advertise gelatinized maca.
The antidepressant trial used 3.0 g a day of maca root, so compare root-equivalent amounts when you can.
How to choose a maca supplement
- Single-ingredient or blend. Decide whether you want maca alone. Blends make it hard to know what is working or causing side effects.
- Color. Labels may say black, red, yellow or a mix. Evidence comparing colors in people is limited, so color is a personal choice.
- Root amount. Compare mg of maca root, and note any concentrate ratio or root-equivalent amount.
- Gelatinized or raw. Gelatinized products have had starch removed to concentrate them.
- Organic. Organic certification, such as NOW Foods' QAI certified powder, is available if it matters to you.
What to look for when you buy
Maca root capsules, 500 mg
Best for: Adults who want a simple single-ingredient maca
NOW Foods lists 500 mg of Lepidium meyenii root per capsule, taken 1 to 3 times daily.
Watch out: Lower per-capsule amount than the 3.0 g daily dose used in one trial. Ask your doctor if pregnant or on medication.
See options on AmazonOrganic gelatinized maca powder
Best for: People who prefer mixing into drinks or smoothies
NOW Foods' powder gives 2.7 g of a 6:1 concentrate per teaspoon, equal to 16.2 g of regular maca root by its label.
Watch out: Concentrated, so start with the label serving.
See options on AmazonBlack, red and yellow maca blend capsules
Best for: Buyers who want a mix of maca colors
Tri-color blends combine the predominant maca colors the 2024 review describes.
Watch out: Color-specific benefits are not established in people. Check that the blend lists maca only, not added herbs.
See options on AmazonQuestions people ask
- What are the benefits of maca root supplements?
- Maca is mainly used for libido, energy and fertility. A systematic review found limited evidence for sexual function, and fertility effects are unclear.
- Does maca work for libido?
- Some small trials suggest benefits, but the 2010 review said the number and quality of trials were too limited for firm conclusions.
- What is the difference between black, red and yellow maca?
- They are different colors (phenotypes). Color, growing conditions and processing can change nutrients and compounds, but research comparing them in people is limited.
- What does gelatinized maca mean?
- It is a vegetarian process that removes starch to concentrate maca. It does not involve gelatin.
- When is the best time to take maca?
- Follow the label. Research has not set a best time of day.
Sources
- Maca (L. meyenii) for improving sexual function: a systematic review (pmc.ncbi.nlm.nih.gov), BMC Complementary and Alternative Medicine (PMC2928177)
- Not All Maca Is Created Equal: A Review of Colors, Nutrition, Phytochemicals, and Clinical Uses (pmc.ncbi.nlm.nih.gov), Nutrients (PMC10892513)
- Maca (Lepidium meyenii Walp.) on semen quality parameters: A systematic review and meta-analysis (pmc.ncbi.nlm.nih.gov), Frontiers in Pharmacology (PMC9468664)
- A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women (pmc.ncbi.nlm.nih.gov), Evidence-Based Complementary and Alternative Medicine (PMC4411442)
- Maca 500 mg Veg Capsules (www.nowfoods.com/products/supplements/maca-500-mg-veg-capsules), NOW Foods
- Maca Pure Powder, Organic (www.nowfoods.com/products/supplements/maca-pure-powder-organic), NOW Foods