Disclosure: We earn commissions on purchases made through our links. This never influences our scores. Editorial policy
Maca Root
The Bottom Line
Maca root (Lepidium meyenii) is a cruciferous vegetable from the high Andes of Peru that has been cultivated as a food and folk medicine for over 2,000 years.
- Category
- Herbal & Botanical
- Best form
- Gelatinized maca root powder (pre-cooked, starch removed, easier on digestion)
- Effective dose
- 1,500-3,000mg daily of dried root powder or gelatinized equivalent
- Lab tested
- 4 of 10 products
What Is Maca Root?
Maca root (Lepidium meyenii) is a cruciferous vegetable from the high Andes of Peru that has been cultivated as a food and folk medicine for over 2,000 years. It is one of the most aggressively marketed "natural libido boosters" on the supplement market, and the reality is more modest than the branding suggests. The evidence base is small, largely from a single research group, and the effect sizes are moderate at best.
The strongest clinical claim for maca is improved sexual desire. Gonzales et al. (2002) ran a 12-week double-blind RCT with 57 men using 1,500mg or 3,000mg/day of maca root and found a significant increase in self-reported sexual desire beginning at 8 weeks. Critically, this study also measured serum testosterone and estradiol and found no changes in either - suggesting maca's libido effect, if real, operates through a mechanism other than hormonal modulation. This is important because much of the marketing around maca implies it "boosts testosterone," which the data does not support. A systematic review by Shin et al. (2010) pooled 4 RCTs and concluded there was "limited evidence" suggesting maca improves sexual desire, noting that the included trials were small and methodologically limited.
For menopausal symptoms, a small crossover RCT by Brooks et al. (2008, n=14) found that 3,500mg/day of maca reduced anxiety and depression scores and lowered blood pressure in postmenopausal women over 6 weeks - but this was a tiny study. Meissner et al. (2006) found improvements in hot flashes and night sweats in 124 postmenopausal women, but the study design had limitations. The menopausal evidence is promising but far from conclusive.
For erectile dysfunction, Zenico et al. (2009) studied 50 men with mild ED using 2,400mg/day of maca and found a small but significant improvement in erectile function and sexual well-being. However, the effect size was modest, and this remains just one small trial. For male fertility, Gonzales et al. (2001) found that 1,500-3,000mg/day increased semen volume, sperm count, and sperm motility in 9 men over 4 months - an intriguing result but from a tiny uncontrolled study.
Claims about athletic performance and energy are largely unsupported by clinical data. One small study by Stone et al. (2009) found no improvement in cycling time trial performance with 14 days of maca supplementation. The traditional reputation of maca as an "energizer" is based on its use as a calorie-dense food at high altitude, not on any demonstrated ergogenic mechanism.
The bottom line: maca is a safe, well-tolerated food-supplement with weak-to-moderate evidence for improving subjective sexual desire. It does not meaningfully affect hormone levels. Most other claims - testosterone boosting, athletic performance, fertility - are either unsupported or based on very small, preliminary studies. The evidence base is notably thin for a supplement this popular.
Does It Work? The Evidence
Sexual desire and libido
Early SignalGonzales et al. 2002 RCT (n=57): significant increase in sexual desire at 8 weeks with 1,500-3,000mg/day; Shin et al. 2010 systematic review of 4 RCTs: 'limited evidence' for sexual desire improvement
Menopausal symptom relief
Early SignalBrooks et al. 2008 crossover RCT (n=14): reduced anxiety and depression in postmenopausal women; Meissner et al. 2006 (n=124): improvement in hot flashes, but study design limitations
Erectile dysfunction
Early SignalZenico et al. 2009 RCT (n=50): small but significant improvement in mild ED with 2,400mg/day; only one small trial
Testosterone increase
Not There YetGonzales et al. 2002 and 2003: no change in serum testosterone or estradiol despite improved sexual desire; Shin et al. 2010 review confirmed no hormonal effects
Male fertility and spermatogenesis
Early SignalGonzales et al. 2001: improved sperm parameters in 9 men over 4 months - too small and uncontrolled to draw conclusions
Athletic performance and energy
Not There YetStone et al. 2009: no improvement in cycling time trial performance; no rigorous RCTs supporting ergogenic claims
| Claimed Benefit | Evidence Level | Key Studies | Our Verdict |
|---|---|---|---|
| Sexual desire and libido | Moderate | Gonzales et al. 2002 RCT (n=57): significant increase in sexual desire at 8 weeks with 1,500-3,000mg/day; Shin et al. 2010 systematic review of 4 RCTs: 'limited evidence' for sexual desire improvement | Early Signal |
| Menopausal symptom relief | Limited | Brooks et al. 2008 crossover RCT (n=14): reduced anxiety and depression in postmenopausal women; Meissner et al. 2006 (n=124): improvement in hot flashes, but study design limitations | Early Signal |
| Erectile dysfunction | Limited | Zenico et al. 2009 RCT (n=50): small but significant improvement in mild ED with 2,400mg/day; only one small trial | Early Signal |
| Testosterone increase | Weak | Gonzales et al. 2002 and 2003: no change in serum testosterone or estradiol despite improved sexual desire; Shin et al. 2010 review confirmed no hormonal effects | Not There Yet |
| Male fertility and spermatogenesis | Limited | Gonzales et al. 2001: improved sperm parameters in 9 men over 4 months - too small and uncontrolled to draw conclusions | Early Signal |
| Athletic performance and energy | Weak | Stone et al. 2009: no improvement in cycling time trial performance; no rigorous RCTs supporting ergogenic claims | Not There Yet |
How to Choose: Forms, Doses & What Matters
Clinical dose: 1,500-3,000mg daily of dried root powder or gelatinized equivalent; concentrated extracts at proportionally lower doses
Best forms: Gelatinized maca root powder (pre-cooked, starch removed, easier on digestion), Raw maca root powder (traditional form, full nutrient profile but harder to digest), Concentrated extract (e.g., 4:1 or 10:1 - lower dose needed but less studied)
Take 1,500-3,000mg of maca root powder daily, divided into 1-2 doses with meals. Gelatinized maca is recommended for those with sensitive stomachs, as the pre-cooking process removes starches that can cause bloating and gas. The clinical trials showing libido effects used at least 8 weeks of daily supplementation before benefits emerged, so give it time. Maca can be mixed into smoothies, oatmeal, or taken in capsule form. There is some preliminary evidence that different color varieties have different effects (black for spermatogenesis, red for prostate), but this is based on animal studies and has not been confirmed in human trials. Start at 1,500mg/day and increase to 3,000mg if tolerated.
Who Should Take Maca Root?
Adults experiencing low sexual desire who are looking for a well-tolerated, low-risk supplement to try alongside other interventions. Perimenopausal or postmenopausal women seeking modest relief from mood-related symptoms (not a replacement for HRT if symptoms are severe). People curious about traditional Andean botanical medicines. Those who have realistic expectations - maca is not a hormone therapy or a substitute for medical treatment of sexual dysfunction.
Who Should Avoid It?
People with thyroid conditions should exercise caution, as maca contains goitrogens (glucosinolates) common to cruciferous vegetables that could theoretically affect thyroid function at high doses, though clinical evidence of thyroid disruption is lacking. Pregnant or breastfeeding women should avoid supplementation due to insufficient safety data. Individuals with hormone-sensitive conditions (breast cancer, uterine fibroids, endometriosis) should consult a doctor first, as maca's effects on hormone-sensitive tissues are not well characterized. People who expect testosterone-boosting or significant erectile dysfunction treatment - the evidence does not support these claims.
Side Effects & Safety
Maca is generally very well tolerated - it has been consumed as a staple food in Peru for millennia. The most common side effects are mild digestive issues (bloating, gas, stomach discomfort), particularly with raw (non-gelatinized) maca powder. Gelatinized maca significantly reduces these digestive complaints. Some users report feeling jittery or experiencing insomnia at higher doses, though this is not well documented in clinical trials. No serious adverse effects have been reported in clinical studies at doses up to 3,000mg/day for up to 12 weeks. Long-term safety data beyond 4 months is limited.
Product Scores
10 products scored on evidence quality, third-party testing, cost per effective dose, and ingredient transparency.
The Scorecard: 10 Products Compared
Maca 750mg Raw Root Capsules
NOW FoodsExceptional value with a large bottle size; the 6:1 concentrate means 750mg is equivalent to approximately 4,500mg of raw root
Raw maca root at a clinical dose; not a standardized extract but matches the whole-root form used in most RCTs
GMP certified, NPA A-rated facility, no independent third-party sport certification on this product
$0.18/day at 1,500mg (2 capsules) - excellent value, one of the cheapest options per effective dose
Clear labeling of maca root amount, non-GMO verified, form specified; does not specify color variety
Raw maca root at a clinical dose; not a standardized extract but matches the whole-root form used in most RCTs
GMP certified, NPA A-rated facility, no independent third-party sport certification on this product
$0.18/day at 1,500mg (2 capsules) - excellent value, one of the cheapest options per effective dose
Clear labeling of maca root amount, non-GMO verified, form specified; does not specify color variety
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Gelatinized Black Maca Capsules 750mg
The Maca Team
The Maca Team is a specialty maca supplier sourcing directly from traditional growing regions in Peru with full traceability
Uses gelatinized maca at doses matching clinical trials; black variety specifically studied for spermatogenesis in animal models
Certified organic, sourced directly from Junin region of Peru, third-party tested for heavy metals and microbial contamination
$0.53/day at 3,000mg (4 capsules) - moderate pricing for a premium single-origin, organic product
Full disclosure of maca color, growing region, processing method (gelatinized), organic certification, no proprietary blends
Uses gelatinized maca at doses matching clinical trials; black variety specifically studied for spermatogenesis in animal models
Certified organic, sourced directly from Junin region of Peru, third-party tested for heavy metals and microbial contamination
$0.53/day at 3,000mg (4 capsules) - moderate pricing for a premium single-origin, organic product
Full disclosure of maca color, growing region, processing method (gelatinized), organic certification, no proprietary blends
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root 550mg Capsules
NutricostExtremely affordable with third-party testing, but the 550mg capsule size means 3-6 capsules daily for a clinical dose
Standard maca root at a dose that requires 3-6 capsules/day to reach clinical levels; matches whole-root form from RCTs
Third-party tested by ISO-accredited labs, GMP certified facility
$0.11/day at 1,650mg (3 capsules) - among the cheapest options available per effective dose
Amount per capsule is clear, third-party tested, but does not specify maca color variety or extraction details
Standard maca root at a dose that requires 3-6 capsules/day to reach clinical levels; matches whole-root form from RCTs
Third-party tested by ISO-accredited labs, GMP certified facility
$0.11/day at 1,650mg (3 capsules) - among the cheapest options available per effective dose
Amount per capsule is clear, third-party tested, but does not specify maca color variety or extraction details
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Organic Maca Root Capsules 750mg
Viva Naturals
Solid combination of organic certification, gelatinized processing, and reasonable price; a good middle-ground option
Gelatinized organic maca at a dose within the clinical range when taking 2-4 capsules daily
USDA Organic, Non-GMO Project Verified, GMP certified, but no independent third-party purity testing published
$0.27/day at 1,500mg (2 capsules) - good value for an organic, gelatinized product
Organic certification documented, gelatinized processing noted, but maca color variety not specified
Gelatinized organic maca at a dose within the clinical range when taking 2-4 capsules daily
USDA Organic, Non-GMO Project Verified, GMP certified, but no independent third-party purity testing published
$0.27/day at 1,500mg (2 capsules) - good value for an organic, gelatinized product
Organic certification documented, gelatinized processing noted, but maca color variety not specified
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root Liquid Phyto-Caps
Gaia Herbs
Premium brand with excellent traceability, but the liquid phyto-cap format carries a significant price premium over standard capsules
Concentrated maca extract in liquid phyto-cap form; clinical dose is achievable at 2 capsules/day
MeetYourHerbs traceability program, Certified B Corporation, purity tested per batch
$0.67/day at recommended dose - premium pricing driven by the liquid phyto-cap format and brand positioning
Full ingredient disclosure, batch-level traceability via MeetYourHerbs, organic sourcing documented
Concentrated maca extract in liquid phyto-cap form; clinical dose is achievable at 2 capsules/day
MeetYourHerbs traceability program, Certified B Corporation, purity tested per batch
$0.67/day at recommended dose - premium pricing driven by the liquid phyto-cap format and brand positioning
Full ingredient disclosure, batch-level traceability via MeetYourHerbs, organic sourcing documented
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root Extract Powder
BulkSupplements
Unbeatable price per dose in bulk format, but requires a scale for accurate dosing and tastes strongly of maca
Maca extract powder allowing flexible dosing; form is consistent with clinical trial materials
Third-party tested for purity and heavy metals, GMP certified, but COA not always readily accessible
$0.08/day at 1,500mg - the cheapest option per effective dose due to bulk powder format
Extract ratio not specified on label, maca color variety not disclosed, no organic certification; powder format lacks the convenience labeling of capsules
Maca extract powder allowing flexible dosing; form is consistent with clinical trial materials
Third-party tested for purity and heavy metals, GMP certified, but COA not always readily accessible
$0.08/day at 1,500mg - the cheapest option per effective dose due to bulk powder format
Extract ratio not specified on label, maca color variety not disclosed, no organic certification; powder format lacks the convenience labeling of capsules
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Organic Maca Root Black, Red, Yellow 1900mg
NaturaLife Labs
The 'tri-color blend' marketing sounds appealing but is not evidence-based; clinical trials did not study blended color varieties, and the ratios of each color are not disclosed
Tri-color maca blend at 1,900mg per serving; the blended approach is not studied in clinical trials, which used single varieties
USDA Organic, GMP certified, but no independent third-party purity testing documented
$0.22/day at 1,900mg (1 serving) - affordable and close to the clinical dose range in a single serving
Does not disclose the ratio of black, red, and yellow maca in the blend; 'tri-color' marketing without specifying amounts of each variety
Tri-color maca blend at 1,900mg per serving; the blended approach is not studied in clinical trials, which used single varieties
USDA Organic, GMP certified, but no independent third-party purity testing documented
$0.22/day at 1,900mg (1 serving) - affordable and close to the clinical dose range in a single serving
Does not disclose the ratio of black, red, and yellow maca in the blend; 'tri-color' marketing without specifying amounts of each variety
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root 525mg Capsules
Nature's Way
TRU-ID species verification is a nice touch, but the low per-capsule dose makes it impractical to reach clinical levels without swallowing a lot of capsules
Standard maca root form, but the 525mg dose requires 3-6 capsules/day for a clinical dose, making compliance difficult
TRU-ID certified for species authentication, GMP certified, but no third-party purity or potency testing
$0.44/day at 1,575mg (3 capsules) - moderate pricing but the low per-capsule dose drives up the real cost
TRU-ID certification confirms the species identity, which is a useful transparency measure; maca color not specified
Standard maca root form, but the 525mg dose requires 3-6 capsules/day for a clinical dose, making compliance difficult
TRU-ID certified for species authentication, GMP certified, but no third-party purity or potency testing
$0.44/day at 1,575mg (3 capsules) - moderate pricing but the low per-capsule dose drives up the real cost
TRU-ID certification confirms the species identity, which is a useful transparency measure; maca color not specified
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Maca Root Capsules 3200mg Quick Release
Horbaach
The '3200mg' headline dose is an extract equivalent, not actual content - this labeling practice makes it difficult to know what you are actually getting; 'quick release' is meaningless marketing
Claims 3,200mg but this is likely a crude extract equivalent, not a directly comparable dose to the whole-root powder used in clinical trials
No third-party testing documented, no certifications beyond basic GMP, unknown extract methodology
$0.14/day at the stated dose - cheap, but the actual effective dose is unclear given the questionable extract equivalence claims
The '3200mg' claim appears to be an extract equivalent rather than actual maca content per capsule; the label is misleading without clear extraction ratio disclosure; 'quick release' is marketing language with no clinical meaning for maca
Claims 3,200mg but this is likely a crude extract equivalent, not a directly comparable dose to the whole-root powder used in clinical trials
No third-party testing documented, no certifications beyond basic GMP, unknown extract methodology
$0.14/day at the stated dose - cheap, but the actual effective dose is unclear given the questionable extract equivalence claims
The '3200mg' claim appears to be an extract equivalent rather than actual maca content per capsule; the label is misleading without clear extraction ratio disclosure; 'quick release' is marketing language with no clinical meaning for maca
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Organic Maca Root Extract 100mg (40:1 Concentrate)
Zazzee
Extreme 40:1 concentration is untested in clinical research; no way to verify that 100mg of this extract provides the same benefit as 4,000mg of whole root powder; avoid unless you trust the manufacturer's equivalence claim entirely
Highly concentrated 40:1 extract that claims equivalence to 4,000mg of root powder; no clinical trials have used this concentration ratio, making dose comparison speculative
USDA Organic, GMP certified, but no independent third-party purity testing; extremely high concentration ratio raises questions about standardization consistency
$0.58/day - moderate cost but impossible to verify whether the 40:1 concentration actually delivers the equivalent bioactivity of 4,000mg of whole root
The 40:1 concentration ratio is far outside the range used in any clinical study; there is no way for consumers to verify the claimed equivalence, and the label does not specify what compounds the extract is standardized to
Highly concentrated 40:1 extract that claims equivalence to 4,000mg of root powder; no clinical trials have used this concentration ratio, making dose comparison speculative
USDA Organic, GMP certified, but no independent third-party purity testing; extremely high concentration ratio raises questions about standardization consistency
$0.58/day - moderate cost but impossible to verify whether the 40:1 concentration actually delivers the equivalent bioactivity of 4,000mg of whole root
The 40:1 concentration ratio is far outside the range used in any clinical study; there is no way for consumers to verify the claimed equivalence, and the label does not specify what compounds the extract is standardized to
Prices checked 2026-04-01. Cost shown is per clinically effective daily dose, not per pill.
Full Comparison
| Category | Maca 750mg Raw Root Capsules NOW Foods | Gelatinized Black Maca Capsules 750mg The Maca Team | Maca Root 550mg Capsules Nutricost | Organic Maca Root Capsules 750mg Viva Naturals | Maca Root Liquid Phyto-Caps Gaia Herbs | Maca Root Extract Powder BulkSupplements | Organic Maca Root Black, Red, Yellow 1900mg NaturaLife Labs | Maca Root 525mg Capsules Nature's Way | Maca Root Capsules 3200mg Quick Release Horbaach | Organic Maca Root Extract 100mg (40:1 Concentrate) Zazzee |
|---|---|---|---|---|---|---|---|---|---|---|
| Overall | B+ | B+ | B | B | B | B- | C+ | C+ | C | C- |
| Evidence | C+ | B- | C+ | C+ | C+ | C+ | C | C+ | C | C- |
| Quality & Purity | B | A- | B | B | A- | B- | C+ | C | D+ | C |
| Value | A | B+ | A | B+ | C | A | B+ | C | B | C- |
| Transparency | B+ | A | B- | B | A | C+ | C | B- | D+ | D |
| Cost/Day | $0.18 | $0.53 | $0.11 | $0.27 | $0.67 | $0.08Winner | $0.22 | $0.44 | $0.14 | $0.58 |
| Dose/Serving | 750mg | 750mg | 550mg | 750mg | 500mg | 1000mg | 1900mg | 525mg | 3200mg | 100mg |
| Form | Raw maca root capsule (6:1 concentrate) | Gelatinized black maca root capsule | Raw maca root capsule | Gelatinized organic maca root capsule | Concentrated maca root extract liquid phyto-cap | Maca root extract powder | Organic tri-color maca root capsule blend | Raw maca root capsule | Maca root extract capsule (stated as 4:1 equivalent) | Concentrated 40:1 organic maca root extract capsule |
| Third-Party Tested | No | ✓ Yes | ✓ Yes | No | ✓ Yes | ✓ Yes | No | No | No | No |
| Proprietary Blend | No | No | No | No | No | No | No | No | No | No |
Frequently Asked Questions
Does maca root actually boost testosterone?
No. Multiple clinical studies, including Gonzales et al. (2002, 2003), measured serum testosterone and estradiol in men taking 1,500-3,000mg/day of maca and found no changes in hormone levels. The Shin et al. (2010) systematic review confirmed this finding. Despite widespread marketing claims, maca does not appear to affect testosterone, estrogen, or other reproductive hormones. The modest libido improvement seen in some trials appears to work through a different, unidentified mechanism.
What is the difference between gelatinized and raw maca?
Gelatinized maca has been pre-cooked under pressure to remove starch content, making it easier to digest and less likely to cause bloating or gas. Raw maca retains all of its starch and can cause significant digestive discomfort in some people. 'Gelatinized' does not mean it contains gelatin - it refers to the starch gelatinization cooking process. Gelatinized maca is more concentrated by weight (roughly 4:1 compared to raw), so you may need a lower dose. Most people tolerate gelatinized maca better.
Do black, red, and yellow maca have different effects?
Preliminary animal research suggests that black maca may be most effective for spermatogenesis, red maca for prostate health and bone density, and yellow maca (the most common variety) for general energy and fertility. However, these findings come primarily from rodent studies and have not been validated in human clinical trials. Most clinical studies in humans used yellow maca or did not specify the color variety. Choosing a specific color variety based on animal data is speculative.
How long does it take for maca to work?
In the Gonzales et al. (2002) RCT, improved sexual desire was first detected at 8 weeks of daily use at 1,500-3,000mg/day. Do not expect immediate effects. Most clinical trials ran for 6-12 weeks. If you do not notice any benefit after 12 weeks of consistent daily use at an adequate dose, maca is probably not going to work for you.
Can maca help with menopause symptoms?
There is limited but promising evidence. Brooks et al. (2008) found reduced anxiety and depression scores in postmenopausal women taking 3,500mg/day, and Meissner et al. (2006) reported improvements in hot flashes. However, these were small studies with design limitations. Maca is not a substitute for hormone replacement therapy in women with severe menopausal symptoms. It may offer modest benefit for mild mood-related symptoms.
Is maca safe to take long-term?
Maca has been consumed as a food in Peru for thousands of years, which provides some reassurance about its general safety profile. However, formal clinical safety data beyond 4 months of supplementation is limited. No serious adverse effects have been reported in published trials. If you have thyroid conditions, monitor thyroid function, as maca contains goitrogens. For most healthy adults, long-term use at standard doses (1,500-3,000mg/day) appears to be low-risk.
Sources
- Gonzales GF, et al. Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 2002;34(6):367-72.
- Shin BC, et al. Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complement Altern Med. 2010;10:44.
- Gonzales GF, et al. Effect of Lepidium meyenii (Maca), a root with aphrodisiac and fertility-enhancing properties, on serum reproductive hormone levels in adult healthy men. J Endocrinol. 2003;176(1):163-8.
- Brooks NA, et al. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008;15(6):1157-62.
- Zenico T, et al. Subjective effects of Lepidium meyenii (Maca) extract on well-being and sexual performances in patients with mild erectile dysfunction: a randomised, double-blind clinical trial. Andrologia. 2009;41(2):95-9.
- Gonzales GF, et al. Lepidium meyenii (Maca) improved semen parameters in adult men. Asian J Androl. 2001;3(4):301-3.
- Stone M, et al. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. J Ethnopharmacol. 2009;126(3):574-6.
- NIH National Center for Complementary and Integrative Health. Maca.
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products discussed on this page are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.