If you’ve heard that maca can boost stamina or balance hormones, you’re not alone. The plant has been used for centuries in the Andes, but modern science is finally catching up. Below we break down what recent studies actually found, so you can decide if adding maca to your routine makes sense.
Several small‑scale trials looked at how maca affects energy and mood. In one double‑blind study with 60 volunteers, participants who took a daily dose of 3 grams of powdered maca reported higher scores on fatigue questionnaires compared to the placebo group. The effect was most noticeable after three weeks and faded when they stopped.
Another trial focused on women going through menopause. Over eight weeks, 40 women received either maca or a sugar pill. Those who took maca reported fewer hot flashes and better sleep quality. Blood tests showed a slight rise in luteinizing hormone, which may explain the symptom relief.
Researchers also examined maca’s impact on sexual desire. A crossover study with 30 men found that a daily dose of 1.5 grams improved self‑reported libido without affecting testosterone levels. The authors suggested that maca might act on the brain’s neurotransmitters rather than hormone production.
It’s worth noting that most studies used short treatment periods (4–12 weeks) and relatively low sample sizes. While results are promising, they aren’t strong enough to call maca a cure‑all. Larger, longer‑term trials are still needed.
If you decide to try maca, start with a small amount—about half a teaspoon of powder or one capsule. This lets your body adjust and helps you spot any stomach upset. After a week, you can increase the dose gradually up to 1–3 grams per day, which is the range most studies used.
Take maca with food to reduce the chance of digestive issues. Some people prefer it in smoothies, oatmeal, or baked goods because the flavor blends well with chocolate or banana.
Avoid using extremely high doses (over 5 grams) unless a health professional advises you. Excessive intake could interfere with thyroid function in people who already have thyroid problems. If you’re on medication for blood pressure or hormone disorders, check with your doctor first.
Overall, maca appears safe for most adults when taken at moderate doses. The best approach is to treat it as a supplement—not a replacement for medical treatment. Keep an eye on how you feel and adjust the amount if needed.
Bottom line: Current research suggests maca can help with energy, mood, and some menopausal symptoms, but the evidence isn’t definitive yet. Starting low, staying consistent for a few weeks, and listening to your body are the smartest ways to test it out.
