Maca root: benefits, properties and natural effects for men’s health
Maca, scientifically known as Lepidium meyenii, is a plant native to the high Andes of Peru, where it has been cultivated for over two thousand years. It has traditionally been used by local communities as an energy food and natural tonic to improve physical and mental stamina. Its root is the most valued part, as it contains a high concentration of nutrients, vitamins, and bioactive compounds.
Currently, maca has become popular worldwide for its potential benefits on vitality, fertility, and male sexual function. Several studies suggest that it can help balance the endocrine system, increase libido, and improve semen quality without directly affecting hormone levels. This makes it a safe and natural alternative to some pharmacological treatments.
In addition to its potential aphrodisiac effect, maca is considered an adaptogen, meaning a substance that helps the body adapt better to physical and emotional stress. Its composition, rich in amino acids, minerals, and antioxidants, makes it useful for improving overall performance and maintaining daily energy. Thanks to these properties, maca root has become a highly valued natural supplement for both men and women.
How does maca root work in the body?
By regulating the stress response and supporting adrenal gland function, maca promotes a steady energy level and improves mood. This has a positive impact on libido, mental focus, and physical recovery.
Main benefits of Maca
Boosts energy and stamina: Its natural nutrients stimulate cellular energy production, helping to improve physical performance and the feeling of vitality without the need for artificial stimulants.
Supports male sexual function: Studies suggest that maca can improve libido, erectile function, and semen quality in men, making it a natural supplement for mild sexual dysfunction and an excellent alternative to Viagra and Cialis.
Balances the hormonal system: Although it doesn’t directly modify hormone levels, it helps maintain a healthy balance between hormones related to stress and reproductive function.
Promotes fertility: Black maca, in particular, has been associated with improved sperm motility and concentration, making it useful for those seeking to support male fertility.
Reduces stress and mental fatigue: Thanks to its adaptogenic action, it helps improve mood and mental clarity, making it ideal for people with chronic fatigue or high stress levels.
It provides essential nutrients: The root contains iron, calcium, zinc, magnesium, vitamins B and C, as well as natural antioxidants that help protect cells from oxidative damage, making it a very complete natural extract.
How to use maca root
This natural supplement can be consumed in various ways, depending on the goal and personal preferences. Traditionally, in Peru, it is dried and ground into a fine powder that can be mixed with drinks, smoothies, or yogurt.
Currently, it is also available in capsules, tablets, liquid extracts, or powder blends with other superfoods, making it easy to incorporate into your daily diet.
Maca powder has a slightly sweet and earthy flavor, so many people add it to energy smoothies, plant-based milks, or oatmeal breakfasts. In its encapsulated form, it allows for more precise and practical dosing, especially in diets where it is taken continuously.
Recommended dosage
There is no universal dose for all users, but most clinical studies and traditional recommendations suggest the following ranges depending on the individual’s weight and age:
- Maca root powder: 1.5 to 3 grams daily (approximately 1 teaspoon), divided into one or two doses.
- Capsules or tablets: depending on the extract concentration, 500 mg to 1,000 mg per dose, twice a day.
- Liquid extracts: 20 to 40 drops daily, dissolved in water or natural juice.
It is recommended to start with a low dose for the first few days to assess individual tolerance, and then gradually increase to the optimal dose.
As an adaptogenic supplement, it can be taken for periods of 6 to 12 weeks, followed by breaks of 2 to 4 weeks before resuming use.
Recommendations and precautions
- Do not exceed the doses indicated by the manufacturer or healthcare professional.
- Avoid consumption during pregnancy and breastfeeding without medical supervision.
- People with hormonal or thyroid problems should consult their doctor before using it, as maca may have a mild effect on endocrine balance.
- It is recommended to consume gelatinized (pre-cooked) maca, which is easier to digest than raw maca.
Side effects and contraindications of maca root
Maca root is considered safe and well-tolerated by most adults when consumed in moderate doses. Unlike erectile dysfunction medications, its action is more gradual and it does not usually cause serious adverse reactions. However, like any natural supplement, it can cause mild side effects in some sensitive individuals or in cases of excessive use.
Possible mild side effects
- Mild digestive disturbances, such as gas, bloating, or stomach upset.
- Increased energy and nervousness, especially in people sensitive to natural stimulants.
- Mild insomnia, if taken in high doses or too close to bedtime.
- Occasional headaches, due to hormonal changes or mild muscle tension.
These effects are usually temporary and disappear when the dose is reduced or consumption is spaced out. Opting for gelatinized maca (heat-pretreated) may improve digestion and reduce gastrointestinal discomfort.
Contraindications and precautions
Although maca is a natural supplement, it is not without precautions. It is recommended to avoid it or consult a doctor before taking it in the following cases:
- Pregnancy and breastfeeding: there are not enough studies on its safety during these stages.
- Hormonal disorders: such as polycystic ovary syndrome (PCOS), endometriosis, or hormone-dependent cancers.
- Thyroid problems: maca contains natural goitrogens that could interfere with thyroid function if consumed in excess and raw.
- Hormonal treatments or fertility medications: it could slightly alter the body’s response to these therapies.
General recommendations for taking maca root
- Always start with low doses and observe your body’s response.
- Choose certified products with purity and concentration testing.
- Combine its use with a balanced diet and healthy lifestyle habits.
- Discontinue use and consult a healthcare professional if you experience persistent or unusual symptoms.
Natural compounds with maca root
Below you have at your disposal different natural supplements that combine Maca root with other alternatives, thus achieving effective results and, because they contain a smaller amount of each ingredient, carry a lower risk of direct intolerances.
Dosage by weight and type of Maca root
| Sexual / Energy Goal | Gender | Weight | Daily Dose | Timing | Cycle | Notes |
|---|---|---|---|---|---|---|
| Libido & desire | Male | < 70 kg | 1.5–2 g (powder) | Morning | 6–8 weeks | Supports libido and mood |
| Libido & desire | Male | 70–90 kg | 2–3 g (powder) | Morning | 8 weeks | Most common sexual/energy dose |
| Libido & desire | Male | > 90 kg | 3 g (powder) | Morning | 8–10 weeks | Do not exceed 3 g/day |
| Libido & desire | Female | < 60 kg | 1–1.5 g (powder) | Morning | 6–8 weeks | Supports sexual desire and energy |
| Libido & desire | Female | ≥ 60 kg | 1.5–2 g (powder) | Morning | 8 weeks | Enhances libido, mood, and energy |
| Energy / fatigue support | All | All | 2–3 g (powder) | Morning | 6–10 weeks | Improves endurance and mental energy |
Frequently Asked Questions about Maca root
Maca is a plant native to the Peruvian Andes. Its root is used as a natural supplement to improve energy, libido, and hormonal balance safely and gradually.
Yes, several studies suggest that maca may increase sexual desire and improve semen quality, especially in men with mild erectile dysfunction or chronic fatigue.
Most people notice increased energy and libido after two to three weeks of continuous use. The effects are usually more noticeable after one month.
Black maca is considered the most effective for boosting physical energy, fertility, and sexual performance, while red maca may support prostate health.
Maca can be taken in powder, capsule, or liquid extract form. The usual dose is 1.5 to 3 grams per day, preferably in the morning or before physical activity.
Maca is generally well tolerated, although some people may experience gas, nervousness, or trouble sleeping if taken in excess or late in the day.
Yes, it can be combined with ginseng, L-arginine, or zinc to enhance its energizing effects. It is recommended to do so gradually and under professional guidance.
Yes, maca can also benefit women by supporting hormonal balance, energy, and libido. However, it should be avoided during pregnancy and breastfeeding.
Maca is not a direct replacement for Viagra, as it works more gradually. However, it may be a natural alternative with fewer side effects for mild to moderate cases.
Yes, maca can be taken long-term as long as short breaks are made every 2 to 3 months. This helps maintain its effectiveness and prevent overstimulation.
Scientific evidence on Maca root (Lepidium meyenii)
- Shin et al. (2023) – Efficacy and Safety of Maca (Lepidium meyenii) in Patients with Symptoms of Late‑Onset Hypogonadism: A Randomized, Double‑Blind, Placebo‑Controlled Clinical Trial.
This study with 80 participants found that 1,000 mg of gelatinized maca three times per day for 12 weeks significantly improved AMS, IIEF and IPSS scores versus placebo.
View study. - Zenico et al. (2009) – Subjective Effects of Lepidium meyenii (Maca) Extract on Well‑Being and Sexual Performance in Patients with Mild Erectile Dysfunction: A Randomised, Double‑Blind Clinical Trial.
In 50 men with mild ED taking 2,400 mg/day for 12 weeks, maca resulted in greater increases in IIEF‑5 scores and well‑being than placebo.
View study. - Gonzales et al. (2003) – Effect of Lepidium meyenii (Maca), a Root with Aphrodisiac and Fertility‑Enhancing Properties, on Serum Reproductive Hormone Levels in Adult Healthy Men.
A 12‑week double‑blind placebo‑controlled trial (1.5 g or 3 g/day) concluded that maca did *not* significantly change LH, FSH, testosterone or estradiol in healthy men.
View study. - Acceptability, Safety, and Efficacy of Oral Administration of Extracts of Black or Red Maca (2016) – A Randomized, Double‑Blind, Placebo‑Controlled Study in 175 Adults at Low and High Altitude.
Results showed improved mood, energy and health‑related quality of life with both black and red maca in comparison to placebo.
View study. - Lee et al. (2023) – Maca (Lepidium meyenii) for Erectile Dysfunction: A Systematic Review and Meta‑Analysis.
This review of RCTs in men with ED found a positive effect (MD 1.13) but with limited quality and sample sizes, recommending more high‑quality trials.
View study.
These studies suggest potential benefits of maca root for male sexual health, energy and well‑being, yet larger and longer trials are needed to confirm optimal dosages, mechanisms of action and long‑term safety.