Maca is a root vegetable grown high in the Peruvian Andes, where it has been eaten as food for centuries. Today it is one of the most popular “natural libido” supplements for men, often sold as a powder or capsule and promoted for sex drive, energy and fertility. Here is what the human research actually shows, where it falls short, and how to use maca sensibly.
What Is Maca?
Maca (Lepidium meyenii) is a member of the cabbage and radish family. The root is usually dried and ground into powder, sometimes after being gelatinized (heated to remove starch and make it easier to digest). Supplements come in yellow, red and black varieties, and some researchers think the colors differ slightly in their effects, although human data comparing them is limited.
Unlike many herbs sold for men, maca does not appear to work by raising testosterone. That’s one of the more consistent findings in the research, and it matters for how you set your expectations.
Maca and Libido
The best-known early study came from Peru in 2002. Healthy adult men took maca or a placebo for 12 weeks, and those on maca reported higher sexual desire starting around week 8. Their testosterone and estrogen levels did not change. The study was small, and self-reported desire is a subjective outcome, but it helped spark interest in maca as a libido aid.
A 2010 systematic review in BMC Complementary and Alternative Medicine looked at all the randomized trials available at the time and found only four. Results were mixed: some trials showed benefits, while a trial in cyclists found no effect. The authors concluded there was only limited evidence that maca improves sexual function, and that the number of trials, total sample size and study quality were too small to draw firm conclusions.
If low libido is your main concern, our overview of the best libido boosters for men puts maca next to other options such as ginseng and fenugreek.
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Maca and Erectile Function
Evidence here is thinner. One small trial included in the 2010 review found that men with mild erectile dysfunction who took maca for 12 weeks had modestly better scores on a standard erectile function questionnaire than men on placebo.
More recently, a 2022 randomized, double-blind trial in the World Journal of Men’s Health followed 80 Korean men over 40 who had symptoms of late-onset hypogonadism (low-testosterone-type symptoms) but normal testosterone levels. Men taking 1,000 mg of maca twice daily for 12 weeks improved on an aging-male symptom scale and on erectile function scores compared with placebo. Once again, testosterone levels did not change. The study was government-funded, which is a plus, but it was still modest in size and needs to be repeated.
Erection problems are also a potential early sign of heart disease or diabetes. If you have persistent trouble, see a doctor rather than relying on a supplement. Our guide on why erections can get harder to achieve explains the common causes.
Maca and Fertility
Maca is often marketed for sperm health, and a few small studies have reported improvements in sperm concentration or motility. One Spanish trial published in 2020 found a rise in sperm concentration in men with mildly reduced semen quality.
But when a 2022 systematic review and meta-analysis in Frontiers in Pharmacology pooled five randomized trials (roughly 240 men in total), it did not find a significant effect on sperm concentration compared with placebo, and effects on motility were inconsistent. The authors described the evidence as unclear and the sample size as too small for firm conclusions.
If you’re trying to conceive, maca is not a substitute for a fertility evaluation. Our guide to vitamins for male fertility covers nutrients with a stronger evidence base, such as zinc and folate.
Maca and Energy
Many men take maca for energy and mood. Some small studies suggest improvements in subjective well-being, but the research is limited and outcomes are mostly self-reported. It is reasonable to think of this as a possible, not proven, benefit. For better-studied options, see our guide to supplements for sleep, energy and recovery.
Evidence at a Glance
| Goal | What studies show | Strength of evidence |
|---|---|---|
| Sex drive | Some small trials report higher desire after about 8–12 weeks | Limited |
| Erectile function | A few small trials show modest questionnaire improvements | Limited |
| Testosterone | Studies consistently show no change | Moderate (no effect) |
| Sperm quality | Mixed; a 2022 meta-analysis found no clear effect on concentration | Unclear |
| Energy and mood | Small studies with subjective outcomes | Weak |
How Maca Is Typically Taken
In clinical studies, men have generally taken about 1.5 to 3 grams of maca per day, often for 8 to 12 weeks. Benefits, where seen, did not appear right away, so maca is not an on-demand product. Gelatinized maca is often chosen by people who find raw powder hard on the stomach. Because supplement quality varies, look for products that name the plant part, form and daily dose clearly; a quick check of the Supplement Facts panel helps.
Safety and Side Effects
Maca is a traditional food and is generally well tolerated in studies lasting up to a few months. The most common complaint is stomach upset. Allergic reactions are possible but uncommon. Keep these points in mind:
- Long-term safety has not been well studied in supplement form.
- Drug interactions are not well understood, so check with your doctor or pharmacist if you take prescription medicine.
- Thyroid conditions: maca is a cruciferous plant, and some sources suggest caution for people with thyroid problems.
- Hormone-sensitive conditions: although maca doesn’t seem to change hormone levels, people with hormone-sensitive conditions should talk to a doctor first.
Good to know: Maca doesn’t cure or treat any medical condition. If you have low libido, erectile problems or fertility concerns that last more than a few weeks, a check-up can rule out causes such as low testosterone, medication side effects, diabetes or heart disease.
The Bottom Line
Maca is a safe-seeming, food-based supplement with small but interesting studies suggesting it may help sex drive and possibly erectile function over a couple of months, without changing testosterone. The evidence for fertility and energy is weaker. It is a reasonable, low-risk option to try if you keep your expectations realistic and talk to a doctor about any persistent symptoms.
Does maca increase testosterone?
No. Human studies, including trials from 2002 and 2022, consistently found that maca did not change testosterone levels, even when men reported better libido.
How long does maca take to work?
In studies, men who noticed changes in sex drive typically did so after about 8 to 12 weeks of daily use.
Is maca safe to take every day?
Maca has been well tolerated in studies lasting up to a few months, with stomach upset the most common side effect. Long-term safety is not well studied, so check with your doctor if you take medicine or have a thyroid or hormone-related condition.
Can maca help with male fertility?
Some small studies found improvements in sperm measures, but a 2022 meta-analysis did not find a clear effect on sperm concentration. It is not a substitute for a fertility evaluation.