Does Maca Actually Work? Evaluating the Evidence on Libido, Vitality, and Exercise Performance

Maca (Lepidium meyenii) is a cruciferous plant native to the high Andes of Peru, thriving at altitudes above 4,000 m. It has been used as food and medicine by local communities for thousands of years. The dried, powdered root is sold globally as a supplement and has attracted worldwide attention as a 'vitality booster' and adaptogen. Research has primarily examined its effects on sexual function, energy, and athletic performance.

A systematic review by Shin BC et al. (2010) — including 4 RCTs with a combined 182 participants — reported that maca supplementation improved sexual desire across several trials. Positive trends were particularly noted in peri- and postmenopausal women and patients experiencing SSRI-induced sexual dysfunction. However, individual trial sizes were small and methodological quality varied. The overall scientific consensus is 'promising but not conclusive.'

4 RCTs

RCTs evaluating libido in the review

182 participants

Total participants across included trials

Maca is often claimed to boost testosterone, but research does not support a direct hormonal effect. In the Shin BC et al. review, trials that measured testosterone and estrogen levels found no significant changes. Current scientific thinking attributes maca's effects to mechanisms independent of hormonal pathways.

Maca contains plant-specific compounds called macamides and macaenes. Research suggests these may indirectly act on the nervous and endocrine systems, potentially influencing sexual function and perceived energy. However, the exact mechanisms remain poorly understood, and this explanation is still hypothetical. From a quality-control perspective, products that specify macamide and macaene content are generally preferable.

Research on maca's effects on exercise performance is still in its early stages. A small number of pilot trials have shown positive effects on endurance and subjective energy, but sample sizes are small and reproducibility has not been established. Most RCTs have used doses of 1.5–3 g per day. The safety profile has been consistently favorable, with few serious adverse effects reported, and its long history as a food suggests short-term use is well tolerated.

1.5–3 g

Common daily dose used in RCTs