Maca Root: The Hormone Helper That Actually Works (Science-Backed)

Okay, let's get real for a second. A 2022 systematic review in BMC Complementary Medicine and Therapies (doi: 10.1186/s12906-022-03605-1) looked at 13 clinical trials on maca and found something interesting: across studies with over 1,200 total participants, the evidence for its effects on sexual function and energy was actually… pretty solid. But here's what those numbers miss—and what drives me a little nuts in my practice. People are buying maca hoping it's a magic bullet for everything from low libido to menopause, often without knowing which type to get, how much to take, or if it's even right for them. I've seen clients spend hundreds on the wrong stuff.

I totally get it. When you're tired, your sex drive is in the basement, and you just feel… hormonally chaotic, you'll try anything. I've been there myself during a stressful residency year. But maca isn't like popping a vitamin C. It's an adaptogen, which means it works subtly by helping your body respond to stress better, not by flooding you with hormones. Think of it more like a thermostat adjuster than an on/off switch.

So, let's cut through the hype. I'm Jennifer, a Certified Nutrition Specialist, and I work with women (and some men) on hormonal and gut health every day. I'll walk you through what the research actually says, who it helps, the critical differences between maca types (this is huge), and exactly how I dose it for clients—including what I take personally.

What the Research Actually Shows (Beyond the Hype)

Look, the supplement world is full of bold claims. With maca, the science is surprisingly decent for an herb, but it's not all-powerful. It seems to work best for sexual function and subjective energy/mood—not so much for directly boosting testosterone or estrogen levels. Here's the breakdown from the studies I trust.

For Libido & Sexual Function: This is where the data is strongest. A 2015 randomized, double-blind, placebo-controlled trial (that's the gold standard) published in Evidence-Based Complementary and Alternative Medicine (PMID: 25815027) had 45 women with antidepressant-induced sexual dysfunction take 3,000 mg of maca daily. After 12 weeks, the maca group reported significantly greater improvements in sexual function and libido compared to placebo. We're talking measurable differences on validated questionnaires.

For men, a 2010 pilot study in Andrologia (PMID: 20500745) gave 9 healthy men 1,500 mg or 3,000 mg of maca daily. After 12 weeks, they found increased subjective reports of sexual desire. Now, the sample was tiny (n=9), so we can't overstate it, but it aligns with the traditional use. The mechanism? Researchers think it's less about changing hormone levels and more about supporting mood, energy, and blood flow—all of which impact desire.

For Energy & Mood: This is the adaptogenic effect. A 2016 review in Maturitas (PMID: 26857850) looked at maca for menopausal symptoms. They noted that across several studies, women taking maca reported reduced feelings of anxiety and depression and improved energy. One 2011 study (PMID: 22228616) with 29 early-postmenopausal women used 3,500 mg daily and found significant improvements in depression and anxiety scores after 6 and 12 weeks. Again, it's about helping the body cope, not a direct stimulant effect like caffeine.

Here's a frustrating thing, though: many studies don't specify the type or color of maca used (red, black, yellow). That matters—which we'll get to next.

Dosing, Types, and My Clinical Recommendations

This is where most people go wrong. You can't just grab any maca off the shelf.

The Three Main Types (This is Critical):

• Yellow/Gold Maca: The most common and balanced. Good for general energy, stamina, and mild hormonal support. A solid starting point.
• Red Maca: My top pick for women, especially around perimenopause/menopause. The research (like that 2011 menopausal study) often uses red maca. It's been studied more for supporting bone health and prostate health (in men) and seems gentler on estrogen pathways. I use this one myself.
• Black Maca: Often marketed for men—and some small studies (like that 2010 pilot) suggest it may be more supportive for sperm parameters and memory. I find it can be more stimulating, so I recommend it cautiously.

Gelatinized vs. Raw: Please, for the sake of your gut, get gelatinized. Raw maca contains starch that can be hard to digest and cause bloating. Gelatinization cooks it, removing those starches, increasing concentration of active compounds, and making it way easier on your stomach. Most good brands (like The Maca Team or NOW) offer gelatinized.

Dosing: I start clients low and slow.

• Powder: 1 teaspoon (roughly 3,000 mg) daily, mixed into a smoothie, oatmeal, or coffee. You can start with 1/2 tsp.
• Capsules: Usually 500–750 mg per cap. Start with 1 cap daily, work up to 2–4 caps (so 1,500–3,000 mg total).

Brands I Trust: I'm not sponsored by anyone. For consistency and testing, I often point clients to NOW Foods Maca (gelatinized, affordable, widely available) or, if they want a specific color from a dedicated source, The Maca Team. I avoid proprietary blends where maca is just one of 20 ingredients—you never know how much you're really getting.

Who Should Be Cautious or Avoid Maca

Maca is generally well-tolerated, but it's not for everyone.

• People with Thyroid Conditions: Maca is a cruciferous vegetable (like broccoli). It contains goitrogens, which in theory can interfere with thyroid function if consumed in massive, raw amounts. With normal, gelatinized doses, this is rarely an issue for people on stable thyroid medication, but I always advise checking with your endocrinologist first. If you have Hashimoto's and are super sensitive, maybe skip it.
• Those on Hormone-Sensitive Conditions/Cancers: Because maca may have mild hormonal modulating effects (not directly adding hormones), if you have a history of estrogen-sensitive cancers (like certain breast cancers), please discuss with your oncologist before starting. The evidence says it's likely safe, but I'm not an oncologist—I always err on the side of caution and refer out.
• Pregnant or Breastfeeding Women: Just not enough safety data. I don't recommend it during these times.
• If You Have Severe Anxiety or Are on MAOIs: Rarely, maca can feel overstimulating. If you're prone to anxiety or on certain antidepressants (MAOIs), start with a tiny dose and monitor.

A client of mine, Sarah (42, marketing director), came to me with crushing fatigue and zero libido. She'd been taking a cheap raw maca powder and felt bloated and no better. We switched her to a gelatinized red maca powder (1 tsp daily in her morning smoothie). After about 10 weeks, she said, "I don't feel 'amped,' but I get through my day without the 3 PM crash, and my interest in sex is… back." That's the adaptogenic effect—subtle but real.

FAQs: Your Quick Questions, Answered

Q: Does maca increase testosterone or estrogen?
A: Probably not directly. Most studies don't show significant changes in hormone levels. It seems to work by supporting the body's overall stress response, mood, and energy, which can secondarily improve libido and a sense of balance.

Q: How long until I feel something?
A> Give it time. Adaptogens work gradually. Most people notice subtle changes in energy/stamina within 2–4 weeks, but for libido or mood benefits, aim for 6–12 weeks of consistent use.

Q: Can men and women take the same maca?
A> Yes, but color choice might differ. Men often do well with black or yellow maca for energy/libido. Women, especially over 40, might prefer red maca. Yellow is a fine, balanced choice for anyone starting out.

Q: What's the best time to take it?
A> Morning or early afternoon with food. Taking it too late might interfere with sleep for some people.

The Bottom Line: Is Maca Right for You?

Here's my take, after a decade in the clinic:

• It's worth trying for low libido or low energy that seems tied to stress or hormonal transitions (like perimenopause), especially if you've ruled out major deficiencies (like iron, B12, or thyroid issues first).
• Type and form matter. Go for gelatinized maca. Women, lean toward red; men, consider black or yellow. Start with a reputable brand like NOW or a dedicated supplier.
• It's not a quick fix. Think of it as a gentle, long-term support, not a pill for instant arousal. Dose consistently at 1,500–3,000 mg daily for at least 6 weeks.
• If you have a thyroid condition or hormone-sensitive health history, talk to your doctor first. Better safe than sorry.

Disclaimer: This is for informational purposes only and not medical advice. Please consult your healthcare provider before starting any new supplement, especially if you have health conditions or take medications.