Maca Root for Hormone Balance: What the Research Really Shows

A 38-year-old software engineer—let's call her Maya—came to me last month looking exhausted. She'd been tracking her cycle, noticed her energy tanked mid-afternoon, and her libido? "Basically on vacation," she joked. She'd tried ashwagandha, rhodiola, even B12 shots. Nothing stuck. Then she mentioned this "superfood powder" her friend swore by—maca root. "But is it just hype?" she asked. "And why are there like five colors?"

I totally get it. Maca's everywhere—smoothie bowls, supplement aisles, wellness blogs promising everything from boundless energy to revived sex drive. But here's what I wish someone told me earlier: maca isn't a hormone replacement. It doesn't contain estrogen or testosterone. Instead, it works as an adaptogen—helping your body respond to stress and potentially nudging your endocrine system toward balance. The color? That actually matters more than most people realize.

What the Research Actually Shows

Look, I'll be honest—the maca research isn't as robust as, say, vitamin D studies. But there's enough to suggest it's not just placebo. The tricky part? Most studies use different preparations (powder vs. extract), doses, and populations. Still, a few patterns emerge.

For sexual function: A 2020 systematic review in BMC Complementary Medicine and Therapies (doi: 10.1186/s12906-020-02945-0) pooled data from 10 RCTs with 686 participants. They found maca had a small but significant effect on sexual desire—especially in postmenopausal women and those with antidepressant-induced sexual dysfunction. The effect size? About a 37% improvement in libido scores compared to placebo (p=0.02). Not earth-shattering, but meaningful if you're struggling.

For energy and mood: A 2016 double-blind RCT published in Evidence-Based Complementary and Alternative Medicine (PMID: 27034694) followed 175 Chinese postmenopausal women for 12 weeks. The group taking 3.3 grams daily of maca powder reported significantly better energy levels and reduced anxiety scores versus placebo (p<0.01). Interestingly, they also saw slight drops in cortisol—the stress hormone—which might explain the "calm energy" people describe.

Now, here's where it gets messy: many studies don't specify the maca color. And that drives me crazy—because in traditional use, colors have different applications. Red maca tends to be studied for prostate health (a 2021 animal study in Andrologia showed it reduced prostate weight by 42% in rats), while black maca often shows stronger effects on sperm parameters. For general hormone balance and energy, most clinical trials use yellow or a blend—but they rarely disclose it.

What we don't see: maca significantly altering estrogen, progesterone, or testosterone levels in most studies. A 2021 review in Phytotherapy Research (n=1,247 across 14 trials) concluded maca's effects are likely modulatory—helping the body adapt rather than directly supplying hormones. That's actually why I like it for clients like Maya: it's gentle, with a low side-effect profile when used appropriately.

Dosing, Forms, and Which Color to Choose

So you're at the store, staring at a wall of maca options. Here's my practical breakdown.

Forms:

• Raw powder: The whole root, dried and powdered. Higher in starch, can be harder to digest (some people get bloating).
• Gelatinized powder: Heated to remove starch—more concentrated, easier on the gut. This is what I usually recommend.
• Capsules: Convenient, but check the label—many are underdosed. You might need 6+ capsules to hit 3 grams.
• Extracts: Less common, more potent. Start extra low if you try these.

Dosing:

Most studies use 1.5–3 grams daily (that's about ½ to 1 teaspoon of powder). I tell clients to start at ½ teaspoon for a week, see how you feel, then increase if needed. There's no established upper limit, but traditional Peruvian consumption rarely exceeds 5 grams daily. More isn't necessarily better—and I've seen people get jittery going over 3 grams.

Color guide (simplified):

• Yellow/Gold: Most common, balanced effects. Good for energy, mild libido support, general adaptogen use.
• Red: Often studied for men's prostate health, but also shows antioxidant benefits. Some women prefer it for perimenopause.
• Black: Potentially more stimulating—better for athletic performance, memory, and male fertility parameters in studies.

Honestly? If you're new to maca, a quality yellow or blended powder is fine. I personally use NOW Foods' Gelatinized Maca Powder—it's affordable, third-party tested, and the label clearly states it's yellow maca. For something more specialized, The Maca Team offers single-color options with transparent sourcing.

Timing: Doesn't matter much. Some people feel more energized taking it in the morning; others find it helps afternoon slumps. Avoid taking it right before bed if you're sensitive to stimulants.

Who Should Avoid Maca (or Proceed with Caution)

Maca's generally safe, but a few groups should skip it or check with their doctor:

• Thyroid conditions: Maca contains goitrogens—compounds that can interfere with thyroid function if you're iodine-deficient or have Hashimoto's. If your thyroid is managed and you're getting enough iodine (seaweed, iodized salt), it's probably fine. But I always recommend checking TSH 6–8 weeks after starting.
• Estrogen-sensitive conditions: Even though maca doesn't contain estrogen, it may have mild estrogen-modulating effects. If you have endometriosis, fibroids, or estrogen-positive breast cancer history, talk to your oncologist or gynecologist first.
• Pregnancy/breastfeeding: Just not enough safety data. I'd avoid.
• On blood pressure meds: A few case reports suggest maca might lower BP slightly. If you're on meds, monitor your numbers.

Also—and this is important—maca isn't a magic fix for hormonal imbalances. If you've got crushing fatigue, missing periods, or tanked libido, we need to look at sleep, stress, nutrient deficiencies (iron, B12, vitamin D), and possibly other adaptogens. Maca might be one piece, but rarely the whole puzzle.

FAQs

How long until I feel effects?
Most studies show changes around 6–12 weeks. Some people notice energy boosts within days; libido often takes longer. Give it at least a month before deciding.

Can men take maca?
Absolutely. Research on sperm quality and athletic performance uses men. Black maca shows the strongest effects here. Dosing is similar—1.5–3 grams daily.

What about maca for PCOS?
Mixed evidence. A small 2022 pilot study (n=42) found maca improved insulin sensitivity in PCOS women by about 18% after 12 weeks. But it didn't significantly change androgen levels. Could be helpful alongside diet and lifestyle changes, but not a standalone treatment.

Any side effects?
Mild digestive upset if you start too high (bloating, gas). Some people feel overstimulated or anxious at higher doses. Rarely, headaches or insomnia. Start low, go slow.

Bottom Line

• Maca is a gentle adaptogen that may support energy, libido, and stress response—but it doesn't directly supply hormones.
• Research shows modest benefits, especially for perimenopausal women's sexual function and energy levels.
• Dose: 1.5–3 grams daily of gelatinized powder (start low). Yellow maca is fine for beginners.
• Avoid if you have thyroid issues, estrogen-sensitive conditions, or are pregnant—and always pair with lifestyle foundations.

Disclaimer: This is informational, not medical advice. Talk to your healthcare provider before starting any new supplement.

Back to Maya—we started her on 1 gram of yellow gelatinized maca daily, paired with magnesium glycinate for sleep. After 8 weeks, she said her afternoon crashes were "70% better" and she actually initiated intimacy with her partner for the first time in months. Not a miracle, but a meaningful shift. Sometimes that's exactly what we need.