Maca: benefits, uses and precautions for making the right choice

Maca ( Lepidium meyenii ) is a root native to the Peruvian Andes, often touted as a "natural boost" for libido, energy, and hormonal balance. The problem is that between aggressive marketing, different varieties (yellow/red/black), "standard" powders, and "standardized" extracts, it's difficult to know what 's truly beneficial , at what dosage , and for whom .

In this guide, you'll understand what the science says , how to take maca effectively , and, most importantly, how to avoid common mistakes (product selection, timing, contraindications).

What exactly is maca?

Maca is a root tuber belonging to the Brassicaceae family (like radishes), traditionally cultivated at high altitudes in Peru. Its dried root primarily contains:

• Carbohydrates (majority)
• Protein (significant proportion)
• Fibers
• bioactive compounds including macamides and macaenes (often used as quality markers)

Why is it called an “adaptogen”?

Maca is often classified among "adaptogenic" plants because it is associated with greater resilience to stress (physical/mental). In practice, this mainly covers vitality , fatigue , mood , and sometimes libido — but effectiveness depends on the dose , duration , and quality the product .

Benefits of maca: what's plausible, what's exaggerated

Maca and libido: the most documented benefit (but not a “miracle”)

Clinical trials suggest an improvement in sexual desire in men taking approximately 1.5 to 3 g/day for 8 to 12 weeks (effect reported on desire/well-being scales).

Key points to remember

• Maca can help with sexual desire and - , especially if fatigue/stress are a factor.
• This is not an erection drug: regarding erectile dysfunction , the reported effects are rather modest and often subjective.

Maca and menopause: symptoms, mood, libido

Controlled studies report a reduction in certain menopausal symptoms (psychological, sexual, quality of life) with doses around 2 to 3.5 g/day over several weeks.

Tip : if your goal is “menopause”, look for a product with traceability, batch consistency, and a better tolerated form (often gelatinized ).

Maca and fertility (sperm, ovulation): promising, but not conclusive

Preliminary results are available on some sperm parameters, but overall analyses remain cautious : the studies are small and heterogeneous, so there is no strong certainty at this stage.

In the case of a conception project, maca does not replace an assessment (hormonal, thyroid, deficiencies, spermogram) or a healthy lifestyle.

Maca , energy, sports, fatigue: especially useful if pace and workload are the issue

Maca is often used for vitality its impact on athletic performance is less standardized. In practice, its main benefit is:

• improved load tolerance (perceived)
• reduction of perceived fatigue
• support during periods of stress (work/sports)

Maca and testosterone: the marketing trap

Many users search for “ maca = testosterone”. However, data indicates that improvements (libido/well-being) do not necessarily result from an increase in testosterone .

Dosage: how much maca per day, for how long, and when to take it?

Effective dose (simple guideline)

In practice, most uses revolve around:

• 1.5 to 3 g per day
• in a 6 to 12 week course of treatment

Tip: start low (e.g. 1.5 g/day ) for 7 days, then increase if well tolerated.

When to take maca ?

• Morning and/or midday , ideally with meals (better digestive tolerance).
• Avoid in the evening if you are sensitive, as the “energizing” effect may interfere with falling asleep.

How long does it take for maca to take effect?

The first effects are often reported around 2–3 weeks , with maximum benefit after several weeks of regular use.

Example of a (actionable) protocol

1. Week 1 : 1.5 g/day (morning)
2. Weeks 2–8 : 3 g/day (1.5 g morning + 1.5 g midday)
3. Weeks 9–12 (optional) : continue if net profit, otherwise stop and evaluate

Common mistakes

• Rising too quickly (bloating, discomfort).
• Change product every 10 days (impossible to evaluate).
• Take only “as needed” (effect less noticeable than a course of treatment).

How to choose a quality maca (powder, capsules, extract)

Powder vs capsules: which is better?

• Powder : economical, easy to dose, a good choice if you like the taste (caramel/hazelnut).
• Capsules : more convenient, better regularity, useful if you have digestive sensitivity or if you are travelling.

Yellow, red, or black maca

• Yellow : the most common and most studied (often the basis of products).
• Red / black : often positioned on specific uses, but superiority depends on objectives and available studies (beware of storytelling).

"Smart shopping" checklist (anti-scam)

• Origin & traceability : ideally Peru (clearly stated).
• Form : “root powder”, gelatinized (often better tolerated).
• Transparency : batch, analyses (heavy metals), absence of unnecessary additives.
• Marketing to avoid : “increases testosterone by X%”, “guaranteed natural viagra”.

Side effects, dangers, contraindications: what you need to know

Possible side effects

At usual dosages, maca is generally well tolerated by adults. The most likely side effects (depending on individual profile) are:

• Digestive discomfort may occur if the dose is too high or taken on an empty stomach
• Agitation/disturbed sleep if taken late

Contraindications / Precautions

• Pregnancy & breastfeeding : avoid due to lack of sufficient data.
• Hypertension / metabolic syndrome: caution is advised.
• In case of pathology or treatment: professional advice recommended (especially hormonal, cardiovascular, anxiety disorders).

Maca FAQ

What is maca

Maca is a Peruvian root ( Lepidium meyenii ) consumed in powder, capsules or extracts, renowned for vitality, libido and certain symptoms of menopause.

correct daily dose of maca

The most common dose is 1.5 to 3 g/day , often in a course of 6 to 12 weeks .

How long does it take for maca to take effect?

The first effects are often felt around 2 to 3 weeks , with a clearer effectiveness after several weeks of regular use.

When to take maca : morning or evening?

Preferably in the morning and/or at midday , and avoid in the evening if you are sensitive, as it can be stimulating.

maca increase testosterone ?

The reported benefits (libido/well-being) are not necessarily linked to an increase in testosterone; the “hormonal booster” effect is often overestimated in marketing.

What are the dangers or contraindications of maca ?

Avoid during pregnancy/breastfeeding due to lack of data, and be cautious in case of hypertension ; at usual dose, maca is generally well tolerated.

Conclusion

Maca is a valuable supplement, especially for libido /desire , well-being , and certain menopausal symptoms , provided you adhere to a realistic dosage (1.5–3 g/day) and a sufficiently long course (6–12 weeks) , ideally taken in the morning or at midday .

The key step: don't look for "miracle hormones"—opt for traceable , well-dosed , taken regularly , and then assess your results after 3–4 weeks .