Maca

Also known as: Lepidium meyenii, Peruvian maca, maca root, LmW

Evidence under review. — Not yet rated

Andean root vegetable with mixed evidence for fertility and performance benefits.

What it does

Maca is a root vegetable native to the high Andes of Peru, traditionally used to boost energy and fertility. One small clinical trial found that 2 g/day for 12 weeks improved sperm concentration...
Evidence quality

Evidence base hasn't been formally rated yet. See research below.
Clinical dose

2000 mg daily (human trials); higher doses used in animal studies
Found in

310 Nutrition Vanilla Crème Shake, Smartvita Men's Total Synergy Multivitamins, 310 Chocolate Icing Shake and 12 more

What the Science Says

Maca is a root vegetable native to the high Andes of Peru, traditionally used to boost energy and fertility. One small clinical trial found that 2 g/day for 12 weeks improved sperm concentration in men with mild fertility issues, though other sperm parameters were unchanged. A systematic review and meta-analysis of animal and human studies suggests maca's active compounds (macamides) may support physical performance, but human evidence remains limited and inconsistent.

What It Doesn't Do

Won't reliably boost testosterone — one trial actually showed a decrease in free testosterone. No proven benefit for athletic performance in well-trained athletes. Not a proven fertility treatment — most human trials show non-significant results. Don't expect it to work like a hormone supplement.

Evidence-Based Benefits

May improve sperm concentration in men with mild fertility problems after 12 weeks of use.

Weak Evidence

Effective at: 2000 mg/day

Supporting studies (click to view on PubMed):

PMID 32654242

Maca's active compounds may support physical performance, with stronger effects at higher doses.

Weak Evidence

Effective at: No established human dose

Supporting studies (click to view on PubMed):

PMID 39796542

Absorption & Bioavailability

Unknown — no pharmacokinetic data available from the provided studies. Macamides are the presumed active compounds but absorption in humans is not well characterized.

Red Flags to Watch For

One clinical trial reported a decrease in free testosterone levels with maca use — opposite of common marketing claims
Most human RCTs are small (under 70 participants) and show inconsistent or non-significant results
Animal studies (stallions, rats) dominate the positive findings — these don't reliably translate to humans
Over 1,000 supplement products contain maca, but the clinical evidence base is thin and often contradictory
Combination products (e.g., maca + bee pollen) make it impossible to isolate maca's specific effects

Supplement

Overhyped

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Frequently Asked Questions

What does Maca do?

Andean root vegetable with mixed evidence for fertility and performance benefits.

What is the effective dose of Maca?

2000 mg daily (human trials); higher doses used in animal studies

Is Maca safe?

One clinical trial reported a decrease in free testosterone levels with maca use — opposite of common marketing claims

What doesn't Maca do?

Won't reliably boost testosterone — one trial actually showed a decrease in free testosterone.

Research Sources

PubMed
NIH DSLD

This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25