Why Maca Root Is Still a Go-To for Men’s Performance

What is maca root good for? Research shows maca root may support male libido, mild erectile dysfunction, semen quality, and energy, without directly increasing testosterone.^{[1], [2], [5]}

Maca (Lepidium meyenii) is a Peruvian root used as food and as a natural supplement. Controlled trials suggest benefits for sexual desire, mild ED, and semen parameters. Safety is generally good at typical study doses.

Key takeaways

• Libido: Increased sexual desire after 8–12 weeks in RCTs.^[1]
• Mild ED: Improved erectile function scores versus placebo.^[2]
• Semen quality: Some trials show higher count and motility; evidence is mixed overall.^{[4], [5]}
• Hormones: Effects appear independent of testosterone changes.^{[1], [6]}
• Typical dosing: 1.5–3 g per day for 8–12 weeks.^{[1], [2], [4]}

What the evidence shows

Libido

A 12-week randomized, double-blind trial in healthy men found higher self-reported sexual desire with maca versus placebo, without changes in testosterone or mood.^[1]

Mild erectile dysfunction

Men with mild ED taking 2.4 g/day maca for 12 weeks improved more on erectile function scales than placebo.^[2]

Semen parameters

Small trials report increases in semen volume, sperm count, and motility after 1.5–3 g/day for up to 16 weeks, though systematic reviews rate the total evidence as limited by size and heterogeneity.^{[4], [5]}

Systematic reviews

• Sexual function: Signals of benefit exist, but more rigorous trials are needed.^{[3], [7]}
• Semen quality: Mixed results across small RCTs; further high-quality studies required.^[5]

Special case: SSRI-related sexual dysfunction

A pilot RCT suggested maca may help SSRI-induced sexual dysfunction, but sample sizes were small; treat as preliminary.^[10]

Does maca raise testosterone?

No. Across controlled studies, maca improved sexual outcomes without increasing serum testosterone or other sex hormones. Mechanism is likely non-androgenic.^{[1], [6]}

Dosing and forms

• Amount: Start 1.5 g/day, consider up to 3 g/day if tolerated and needed for 8–12 weeks.^{[1], [2], [4]}
• Form: Gelatinized powder or standardized extract improves digestibility and reduces goitrogens compared with raw powder.^[11]
• Timing: Take with food to limit GI upset.
• Onset: Expect any effect after 6–8 weeks of consistent use.^[2]

Safety and who should avoid it

• General: Trials and reviews report good tolerance; occasional GI symptoms or headache.^{[7], [8]}
• Liver: No convincing link to clinically apparent liver injury per NIH LiverTox.^[9]
• Thyroid: As a crucifer, maca contains goitrogens; processing lowers content. Use caution with thyroid disease and ensure adequate iodine intake.^[11]
• Medications/conditions: Discuss use if you have hormone-sensitive conditions or take prescription treatments for ED or depression.^[12]

Choosing a quality product

• Origin: Peruvian-sourced with transparent supply chain.
• Processing: Prefer gelatinized or heat-treated maca for better tolerance.^[11]
• Testing: Look for third-party certificates covering identity, potency, heavy metals, and microbiology.^[12]
• Standardization: Brands reporting macamide/macaene levels or offering batch COAs provide clearer quality signals.^[13]

Practical plan

1. Pick a gelatinized maca from a brand that publishes COAs.^{[11], [12]}
2. Take 1.5 g/day with food for 2 weeks, then 3 g/day if needed.^{[1], [2]}
3. Track libido or ED scores weekly for 12 weeks; stop if no benefit by week 10.
4. Maintain sleep, resistance training, and cardiometabolic basics.

FAQ

How long until I notice effects? Typically 6–8 weeks for libido or ED outcomes in studies.^[2]

Can I stack maca with other supplements? Yes, but prioritize fundamentals. Check for interactions and choose tested products.^[12]

Will it boost testosterone? Unlikely. Benefits do not depend on higher testosterone.^{[1], [6]}

Conclusion

Maca root remains a go-to supplement for men’s performance. It has consistent signals for improving libido, mild erectile dysfunction, and some semen parameters, with a good safety profile. For men seeking a natural option, maca root continues to hold relevance as one of the most studied herbal choices for male vitality.

References

1. Gonzales GF, et al. Effect of Lepidium meyenii on sexual desire in men. Fertil Steril. 2002. PubMed
2. Zenico T, et al. Efficacy of maca extract in patients with mild erectile dysfunction: a randomized, double-blind pilot study. Andrologia. 2009. Wiley
3. Shin BC, et al. Maca (Lepidium meyenii) for improving sexual function: a systematic review. BMC Complement Altern Med. 2010. BMC
4. Gonzales GF, et al. Effect of Lepidium meyenii on semen parameters in adult men. Asian J Androl. 2001. PubMed
5. Lee HW, et al. Efficacy of maca on semen quality: a systematic review. World J Mens Health. 2022. PMC
6. Bogani P, et al. Androgenic and biological activity of maca is not mediated by direct androgen receptor activation. J Ethnopharmacol. 2006. ScienceDirect
7. Del Carpio-Nuñez U, et al. Lepidium meyenii (maca): pharmacology, clinical evidence, and safety. Front Pharmacol. 2024. PubMed
8. Gonzales-Arimborgo C, et al. Acceptability, safety, and efficacy of red and black maca in men. Pharmaceuticals. 2016. PMC
9. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Maca. NIH NCBI Bookshelf. 2019. NIH
10. Dording CM, et al. A double-blind, randomized, pilot dose-finding study of maca root for the management of SSRI-induced sexual dysfunction. CNS Neurosci Ther. 2008. PMC
11. Vera-López KJ, et al. Nutritional and safety aspects of maca: effects of processing and potential goitrogens. Nutrients. 2024. MDPI
12. NIH Office of Dietary Supplements. Dietary Supplements: What You Need to Know. NIH
13. Zhu H, et al. Macamides in Lepidium meyenii: chemistry, bioactivity, and quality control. Food Res Int. 2020. ScienceDirect