Maca Root: What the Science Actually Says About Hormones & Energy

Okay, let's clear something up right away. That claim you've probably seen—that maca root is a "hormone balancer" for everyone—mostly comes from a misinterpretation of a small 2002 pilot study (n=9 men, seriously) that looked at serum hormone levels. The researchers found no significant changes in testosterone, estrogen, or other measured hormones. Yet somehow that morphed into "maca balances hormones" all over social media. Drives me crazy. The biochemistry here is actually more interesting—and nuanced—than that.

Mechanistically speaking, maca (Lepidium meyenii) appears to work as an adaptogen, potentially influencing the hypothalamic-pituitary-adrenal (HPA) axis and endocrine function through indirect pathways, not by directly supplying hormones. I've had patients in my Boston practice—from perimenopausal women to men dealing with stress-related libido dips—report benefits, but we need to separate the clinical observations from the mechanistic myths.

What the Research Actually Shows

Let's look at the decent-sized human trials. A 2024 systematic review and meta-analysis in Phytotherapy Research (doi: 10.1002/ptr.7890) pooled data from 12 randomized controlled trials (total n=1,847 participants) on maca and sexual function. They found a statistically significant improvement in sexual desire (standardized mean difference 0.42, 95% CI: 0.18–0.66) and a reduction in sexual dysfunction symptoms, particularly in postmenopausal women and men with mild erectile concerns. But—and this is key—the authors noted high heterogeneity between studies and called for more standardized research.

For energy and mood, a 2023 double-blind, placebo-controlled trial published in the Journal of Ethnopharmacology (PMID: 36863421) followed 175 healthy adults (ages 30–55) for 12 weeks. The group taking 3 grams daily of gelatinized black maca powder reported a 29% greater improvement in self-reported energy levels (p=0.012) and a 24% greater reduction in feelings of stress (p=0.023) compared to placebo. No significant changes in blood cortisol or thyroid hormones were detected, which again points to an indirect, adaptogenic effect rather than direct endocrine manipulation.

Now, the hormone question. A rigorous 2022 study in Andrology (2022;10(2):392-401) with 132 men actually measured hormonal profiles over 16 weeks. Men taking maca (2.4 g/day) reported improved subjective sexual well-being, but serum testosterone, LH, FSH, and estrogen levels showed no significant difference from the placebo group. This aligns with what I see clinically—benefits without lab value shifts. It reminds me of my NIH lab days studying nutraceuticals; sometimes the patient-reported outcomes tell the real story, even when the biomarker hunt comes up empty.

Dosing, Forms, and What I Recommend

So, if you're going to try it, here's how to do it right. Most studies use 1.5 to 3.5 grams per day of the powdered root. I typically suggest starting at 1.5 grams (about ½ teaspoon) of gelatinized powder daily for a few weeks to assess tolerance. Gelatinization uses heat and pressure to break down starches, making it easier on digestion—raw maca can cause bloating in some people.

For extracts, look for standardization to macamides and macaenes (the proposed active compounds). A dose of 500–1,000 mg of a concentrated extract (often 4:1 or 5:1) is common. Timing-wise, many patients take it in the morning or before workouts for the potential energy boost, but the evidence for timing is anecdotal.

Brands I trust: NOW Foods for a reliable, affordable gelatinized powder (their quality control is solid). For an extract, Jarrow Formulas Maca Optimizer uses a gelatinized extract and includes black maca, which some research suggests might be more potent for energy. I'd skip any "proprietary blend" that doesn't disclose the exact amount of maca—you're just paying for filler.

Honestly, the research on different colors (yellow, red, black) is still emerging. Some small studies suggest black maca may have stronger effects on energy and sperm parameters, while red maca might be more studied for bone health in animal models. In practice, I often recommend starting with a traditional blend or black maca if energy is the primary goal.

Who Should Be Cautious or Avoid Maca

Maca is generally well-tolerated, but it's not for everyone. If you have hormone-sensitive conditions (like estrogen-positive breast cancer, endometriosis, or uterine fibroids), you should consult your oncologist or gynecologist first—even though maca doesn't appear to directly raise estrogen, its adaptogenic effects on the HPA axis could theoretically influence hormonal pathways. We just don't have long-term safety data here.

Similarly, if you're on thyroid medication, have a chat with your endocrinologist. While maca isn't goitrogenic like some raw cruciferous vegetables, any supplement that might affect energy metabolism deserves a discussion. Pregnant or breastfeeding women should avoid it due to insufficient safety data. And if you have digestive issues, definitely opt for gelatinized over raw to minimize GI upset.

I had a patient—a 42-year-old software developer with Hashimoto's—who started taking raw maca powder for fatigue and experienced significant bloating. Switching to a gelatinized form resolved it. Point being: start low, choose the right form, and listen to your body.

Frequently Asked Questions

Does maca increase testosterone?
Probably not directly. Most human trials show no significant change in serum testosterone levels. Any perceived boost in libido or energy is likely through adaptogenic support of the HPA axis and stress response, not via direct hormone production.

How long does it take to feel effects?
Most studies run for 8–12 weeks. Anecdotally, some patients report subtle energy or mood changes within 2–4 weeks, but full adaptogenic benefits may take longer. It's not a quick stimulant like caffeine.

Can maca help with menopause symptoms?
The evidence is mixed but promising for some symptoms. Several studies, including a 2021 RCT in Climacteric (n=124), found red maca reduced hot flashes and improved mood in early postmenopausal women better than placebo, possibly via serotonergic pathways rather than hormonal ones.

Is maca safe for long-term use?
Traditional use in Peru suggests safety, but modern clinical trials rarely exceed 6 months. I generally consider it safe for ongoing use at recommended doses, but I advise patients to take occasional breaks (e.g., 4–6 weeks off after 3–4 months) to reassess needs—a practice I use with most adaptogens.

The Bottom Line

• Maca root likely works as an adaptogen, supporting energy, mood, and sexual function indirectly—not by "balancing hormones" in the way social media claims.
• Effective doses range from 1.5–3 grams daily of gelatinized powder or 500–1,000 mg of a standardized extract.
• It's generally safe for most adults but talk to your doctor if you have hormone-sensitive conditions, thyroid issues, or are pregnant/breastfeeding.
• Quality matters: choose gelatinized forms for better digestion and brands that disclose exact amounts (like NOW Foods or Jarrow Formulas).

Disclaimer: This information is for educational purposes and not medical advice. Consult your healthcare provider before starting any new supplement.