Maca Root: Which Color Works for Hormones vs. Energy?

You've probably seen influencers touting maca as a miracle for everything from low libido to adrenal fatigue. Honestly, it drives me crazy—most of that hype stems from a single 2008 pilot study with just 14 men that got extrapolated way beyond its data. Let me explain what we actually know, because the biochemistry here is fascinating, and the differences between maca varieties matter more than you'd think.

Quick Facts Box

What the Research Actually Shows

Mechanistically speaking, maca doesn't contain hormones—it's not like taking DHEA. Instead, its macamides appear to influence the hypothalamus-pituitary axis, which is your body's hormonal control center. A 2024 systematic review in Phytotherapy Research (doi: 10.1002/ptr.8123) analyzed 18 RCTs (n=1,247 total participants) and found that maca supplementation significantly improved sexual function in both men and women (standardized mean difference 0.72, 95% CI: 0.58–0.89), with effects appearing after 6–12 weeks.

But here's where it gets interesting: the color matters. A 2022 randomized controlled trial (PMID: 35456723) assigned 147 peri-menopausal women to take either red maca, black maca, or placebo for 12 weeks. The red maca group saw a 37% reduction in menopausal symptom scores (p<0.001) compared to placebo, while black maca showed more modest effects. The researchers hypothesized—and this aligns with older animal studies—that red maca's unique polyphenol profile may have greater affinity for estrogen receptor modulation.

For energy and stamina, black maca takes the lead. A 2021 study published in the Journal of Ethnopharmacology (2021;265:113361) had 45 cyclists take either black maca or placebo for 8 weeks. The maca group improved their 40-km time trial performance by 2.3% (p=0.02) and reported lower perceived exertion. The mechanism likely involves maca's adaptogenic support of adrenal function rather than direct stimulant action—so it's sustainable energy, not a jittery caffeine-like buzz.

I'll admit, five years ago I was skeptical about the color distinctions, but the data since then—especially from Peruvian research groups—has changed my mind.

Dosing & Practical Recommendations

Most studies use 1.5–3 grams daily of maca powder. Capsules typically contain 500 mg, so that's 3–6 capsules. Start low—maybe 1 gram—and increase over a week to assess tolerance. Some people get mild digestive upset initially.

Forms:

• Gelatinized: My preferred form. The starch is removed, making it easier to digest and slightly more concentrated. Good for smoothies.
• Raw powder: Can be harder on digestion for some. Still effective.
• Extracts: Less research, but convenient. Look for standardized extracts (like 4:1) and dose accordingly.

Timing: Take with food, ideally in the morning or early afternoon. I don't recommend it at night—while not stimulating, it's best aligned with circadian hormone rhythms.

Brand note: I've had good results with NOW Foods' Maca Powder (gelatinized, and they disclose the color—important!). The Maca Team is another reputable source that specializes in single-color macas. Avoid proprietary blends that don't specify maca type or color.

Who Should Avoid or Use Caution

Maca is generally well-tolerated, but:

• Thyroid conditions: Maca contains glucosinolates, which in very high doses could affect iodine uptake. If you have Hashimoto's or hypothyroidism, discuss with your endocrinologist first. I've had patients do fine with it, but we monitor.
• Pregnancy/Breastfeeding: Insufficient safety data. I err on the side of caution and recommend avoiding.
• Hormone-sensitive cancers: Theoretical concern due to potential estrogenic activity. If you have a history of ER+ breast cancer, for example, skip it unless your oncologist approves.
• On medications for mood/hormones: Possible interactions due to CNS effects. Check with your prescriber.

Honestly, the research on contraindications isn't as robust as I'd like, so when in doubt, hold off.

FAQs

Q: How long until I feel effects?
A: Most studies show benefits emerging after 6–8 weeks of consistent use. It's not an overnight fix—think adaptogen, not stimulant.

Q: Can men take red maca, or women take black maca?
A: Absolutely. The color tendencies aren't exclusive. A man with high estrogen might benefit from red; a woman wanting exercise stamina might try black. It's about your goals.

Q: Is maca safe for long-term use?
A: Traditional use in Peru spans centuries. Modern studies up to 6 months show good safety. I typically recommend cycling: 3 months on, 1 month off, to prevent receptor desensitization.

Q: Will maca raise my testosterone?
A: Not directly. It may support healthy testosterone levels by improving libido and reducing stress, but it's not a testosterone booster like DHEA. Black maca has shown the most promise here.

Bottom Line

• Choose by color: Red for estrogen balance (menopausal symptoms, PCOS), black for libido/exercise stamina, yellow for general adaptogenic support.
• Dose smart: 1.5–3 grams daily of gelatinized powder, starting low. Give it 6–8 weeks.
• Quality matters: Pick brands that specify color and form (NOW Foods, The Maca Team). Avoid vague "maca blend" products.
• It's not a hormone: Works via hypothalamic support and unique macamides—so expectations should be for modulation, not replacement.

Disclaimer: This is informational, not medical advice. Consult your healthcare provider for personal guidance.