A root vegetable grown high in the Peruvian Andes.
Why it’s used: Traditionally used to support energy, stamina and libido.
Maca (Lepidium meyenii) is a root vegetable from the same family as turnips and radishes. It grows high in the Andes of central Peru, at altitudes of around 4,000 metres, where few other crops survive the cold, wind and strong sun. Andean communities have grown and eaten it for more than 2,000 years, traditionally drying the roots and cooking them into porridges and drinks.
Maca is traditionally used to support energy, stamina and libido. Outside Peru it is mostly sold as a dried, ground powder or in capsules, and on labels you may see maca root powder, gelatinised maca, or a colour such as yellow, red or black maca. Gelatinised maca has been heat-processed to reduce its starch content.
Researchers have studied maca in a number of small trials. A systematic review of four trials found limited evidence that maca may support sexual desire after at least six weeks, without changes in testosterone levels, though the studies were small and of mixed quality. Larger, well-designed trials are still needed.
3 findings behind this ingredient. Hover a card for the detail and the source.
Systematic review of 21 studies and meta-analysis of 16 in animals and humans. Pooled results showed large effects on endurance, grip strength and lower lactic acid, mainly from animal tests such as forced swimming.
Randomised double-blind placebo-controlled trial in 80 men with symptoms of late-onset hypogonadism but normal testosterone, taking gelatinised maca three times daily for 12 weeks. Ageing Males' Symptoms, erectile function and prostate symptom scores improved significantly versus placebo.
12-week double-blind placebo-controlled randomised trial in men aged 21–56 taking 1,500 mg or 3,000 mg gelatinised maca or placebo. Sexual desire improved from week 8 with maca, independent of mood, and testosterone and oestradiol did not differ from placebo.
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The evidence suggests not. Trials looking at sexual desire in men found improvements without changes in testosterone or oestrogen levels. Maca is traditionally used to support energy, stamina and libido, but how it might work is not yet understood.
Gelatinised maca is maca root that has been heat-processed to break down some of its starch. Despite the name, it does not contain gelatine. Some people prefer it to raw maca powder, and trials have used both raw and gelatinised forms.
Studies have used between 1.5 g and 3.5 g of maca a day, usually for 6 to 12 weeks. Most capsules contain around 500 mg, so follow the dose on the product label and do not exceed it.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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