Maca (Peruvian Ginseng)
SupplementThe discrepancy of -19 points is explained by the fact that community users perceive subjective libido and energy effects as pronounced [c1, c2], while clinical RCTs show small sample sizes, inconsistent effect sizes, and absent hormonal confirmation [s3, s5]. Placebo effects and selection bias in user reports likely inflate the community score.
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TL;DR
Maca has moderate evidence for libido enhancement and sperm quality from six RCTs (n≈421), but the studies are small, methodologically heterogeneous, and mostly pilot-level. Hormonal effects — frequently used as a marketing claim — are not clinically established; the mechanism likely runs through endocannabinoid modulation. Product variability in color, origin, and processing is enormous, making results hard to reproduce. Anyone taking it for less than four weeks with a non-standardized product will likely notice nothing.
Description
Traditional Andean root (Lepidium meyenii) with limited clinical evidence for libido and fertility support; hormonal effects not established [s1, s2, s3].
Maca (Lepidium meyenii) is a cruciferous plant cultivated in the Peruvian Andes at altitudes of 3,800–4,500 m. The dried root has been used for centuries as a staple food and medicinal plant [s1]. In the DACH region, maca is primarily marketed as a dietary supplement in powder, capsule, or tablet form, with manufacturers making efficacy claims regarding increased libido, fertility, and physical performance [s9]. The principal bioactive constituents are macamides and macaenes (N-benzyl fatty acid amides and fatty acid derivatives, respectively), aromatic glucosinolates (primarily glucotropaeolin), alkaloids, polysaccharides, and flavonoids [s1, s2]. The concentration of these compounds varies depending on root color (yellow, red, black) and processing form (raw vs. gelatinized) [s4]. Clinical studies show limited but consistent evidence for improvements in sexual function and desire in men and women, as well as possible effects on sperm quality [s3, s5, s6]. Menopausal symptoms may be moderately improved [s7]. However, direct effects on sex hormones (testosterone, estrogen, FSH, LH) have not been consistently demonstrated in human RCTs [s5, s6]. The BfR considers the available efficacy data insufficient and notes the absence of long-term safety data [s9]. Gelatinized maca powder is preferred over raw powder due to better digestibility [s4].
Legal Status (DE)
In Germany, maca is marketable as an over-the-counter dietary supplement (NEM). The BfR has conducted a risk assessment of maca-containing dietary supplements [s9]. No authorized health claims under EU Regulation (EC) No. 1924/2006 [s10]. Maca is considered a traditional food and was consumed in Europe to a limited extent prior to 1997; a novel food assessment has not yet been mandatorily enforced.
Mechanism of Action
The precise mechanism of action of maca has not yet been fully elucidated. The following mechanisms are under discussion: 1. Macamides and macaenes: These specific fatty acid derivatives inhibit the enzyme fatty acid amide hydrolase (FAAH), which may lead to increased concentrations of endocannabinoids such as anandamide. This could explain mood-enhancing and libido-increasing effects [s1, s2]. 2. Glucosinolates: Enzymatically hydrolyzed to isothiocyanates. These compounds exhibit antiproliferative and antioxidant activity in cell studies. At high intake levels, glucosinolate metabolites may theoretically affect thyroid function by inhibiting iodine uptake [s2, s8]. 3. Adaptogenic effect: Maca is classified as an adaptogen, purported to modulate the stress response via hypothalamic-pituitary axes. Robust human data on this are largely lacking [s1]. 4. Indirect hormonal modulation: Although maca itself contains no phytohormones and does not significantly alter serum testosterone or estrogen levels in RCTs, studies report functional improvements in libido and sperm parameters. The mechanism remains unclear — possibly via Leydig cell support or central dopaminergic pathways [s5, s6]. 5. Nutrient density: Maca is rich in iron, zinc, calcium, vitamin C, and B vitamins, which may contribute to general improvements in vitality in cases of deficiency [s1].
Dosing
Libido und sexuelle Funktion
- Dose
- 1.5–3 g powder or standardized extract equivalent
- Frequency
- 1× täglich
- Route
- oral
- Duration
- 4–12 Wochen
- Timing
- Morning or midday, with or without a meal
- With food
- optional
Spermaqualität (Männer)
- Dose
- 1.75 g gelatinized maca powder
- Frequency
- 2× täglich (gesamt 3,5 g/Tag)
- Route
- oral
- Duration
- 12 Wochen
- Timing
- Morning and evening with a meal
- With food
- empfohlen
Wechseljahrsbeschwerden (Frauen)
- Dose
- 2 g standardized maca extract (Maca-GO)
- Frequency
- 1–2× täglich
- Route
- oral
- Duration
- 8–16 Wochen
- Timing
- In the morning with a meal
- With food
- empfohlen
The BfR does not specify an official daily upper limit. In clinical studies, doses of up to 3.5 g/day over 12 weeks were used without toxic effects [s5]. In animal studies, doses of up to 17 g/kg body weight produced no toxic effects [s9]. In thyroid disease, intake should be limited to ≤3 g raw powder/day [s8].
Gelatinized maca powder is preferable to raw powder due to better digestibility and lower starch content [s4]. Yellow maca is the most extensively studied variety [s4]. Black maca is traditionally used for male fertility and energy, but has been less clinically investigated [s4].
Side Effects
| Side Effect | Frequency | Severity |
|---|---|---|
| thyroid_tsh_claim_flag | selten | leicht |
Contraindications
Maca may theoretically modulate hormonal axes. In hormone-dependent malignancies, maca should not be taken without medical clearance [s9].
Glucosinolate metabolites can impair thyroid function. In pre-existing thyroid disease and iodine deficiency, raw maca is contraindicated; gelatinized maca contains fewer glucosinolates [s8, s9].
Adequate safety data for pregnancy and lactation are lacking. Although maca was traditionally consumed by pregnant women, robust clinical data do not exist [s9].
No safety data available for children and adolescents. Due to possible hormonal effects, maca should not be used in this age group [s9].
Interactions
Synergistic
Ashwagandha and Maca complement each other well, as Ashwagandha regulates cortisol levels while Maca supports natural hormone production and energy. No adverse interactions are known.
Maca and DIM are frequently combined to support hormonal balance. DIM optimizes estrogen metabolism while Maca supports the adrenal axis and libido – particularly in perimenopausal women.
Maca and Cordyceps are traditionally combined to promote vitality, endurance, and sexual function. Both substances act as adaptogens and complement each other in their effects on energy and well-being.
Maca and Panax Ginseng may jointly support libido and fertility. Ginseng improves circulation and testosterone levels, while Maca acts on libido independently of testosterone.
Both plants are traditionally used to support testosterone, libido, and athletic performance. The combination is common in men's formulations, although direct interaction studies are lacking.
Maca and zinc are frequently used in combination preparations for men, as zinc supports normal testosterone production and fertility while Maca promotes libido and energy. The combination may comprehensively support male reproductive health.
Maca and Tribulus are frequently combined in men's vitality supplements to support libido, testosterone levels, and athletic performance. Both substances act via different pathways and may complement each other.
Maca and L-citrulline are combined in male vitality supplements. L-citrulline improves nitric oxide-mediated blood flow, while maca promotes libido and energy – a complementary effect on erectile function and endurance.
Caution
Maca (Lepidium meyenii) may influence the effects of SSRIs and SNRIs through serotonergic and dopaminergic mechanisms, potentially increasing the risk of serotonin syndrome. There is also evidence that maca can attenuate the sexual side effects of these antidepressants, which may complicate therapeutic assessment.
Studies
Tier A — High Evidence
Community Evidence
Top reported benefits
- Increased sexual desire (libido) in men and women
- Mild energy boost without stimulant effect
- Improved mood and stress resilience
- Increased semen quality (subjectively reported)
- Improvement of menstrual cycle regularity in women
Top reported issues
- No noticeable effect in a subset of users
- Efficacy highly dependent on product quality and maca variety
- Occasional headaches at higher doses
- Gastrointestinal discomfort with raw powder
A substantial portion of community reports show no reproducible effect, particularly with short-term use under 4 weeks. High product variability (color, origin, processing) complicates comparisons. Individual users report very strong libido effects perceived as disruptive. In German-language forums (myNFP), negative experiences with no measurable effect are also documented [c3].
Scientific Sources
- Maca (Lepidium meyenii) as a Functional Food and Dietary Supplement: A Review on Analytical Studies
Esparza E, Hadzich A, Kofer W, et al. (2025). PMC / Nutrients (MDPI)BLink - Regulation (EC) No 1924/2006 of the European Parliament and of the Council on nutrition and health claims made on foods
European Parliament, Council of the European Union (2006). Official Journal of the European UnionALink - Stellt die Nahrungsergänzung mit Maca gesundheitliche Risiken dar?
Nutrimea Redaktion (2023). Nutrimea (Gesundheitsportal)CLink - Progress on the Chemical Constituents Derived from Glucosinolates in Maca (Lepidium meyenii)
Esparza E, Hadzich A, Kofer W, et al. (2018). PubMed / Journal of Natural ProductsBPMID:30151716 - Maca (Lepidium meyenii Walp.) on semen quality parameters: A systematic review and meta-analysis
Gonzales GF, Vasquez F, Gasco M, et al. (2022). Frontiers in Reproductive Health / PMCAPMID:36176497DOI - Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study
Melnikovova I, Fait T, Kolarova M, Fernandez EC, Milella L (2015). Evidence-Based Complementary and Alternative MedicineBPMID:26421049DOI - Does Lepidium meyenii (maca) improve seminal quality?
Alcalde AM, Rabasa J (2020). AndrologiaBDOI - Exploring the chemical and pharmacological variability of Lepidium meyenii: a comprehensive review of the effects of maca
Gonzales GF, Villaorduña L, Gasco M, et al. (2024). Frontiers in PharmacologyBPMID:PMC10910417DOI - Maca (L. meyenii) for improving sexual function: a systematic review
Shin BC, Lee MS, Yang EJ, et al. (2010). BMC Complementary and Alternative MedicineAPMID:20691074DOI - Raw vs Gelatinized Maca Powder and Maca Powder Types: Red vs Black vs Yellow
The Maca Team (2023). The Maca Team (Hersteller-Review)CLink - Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study
Melnikovova I, Fait T, Kolarova M, et al. (2015). Evidence-Based Complementary and Alternative MedicineAPMID:26421049DOI - Evaluation of the effect of Lepidium meyenii Walpers in infertile patients: A randomized, double-blind, placebo-controlled trial
Zenico T, Cicero AF, Valmorri L, et al. (2021). Phytotherapy ResearchAPMID:33594785DOI - A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii) on sexual dysfunction, menopausal symptoms and related conditions
Stojanovska L, Law C, Lai B, et al. (2022). Phytomedicine PlusADOI - Who Should Avoid Maca Extract? A Scientific Guide to Contraindications and Precautions
Aserain Biotechnology (2024). Shaanxi Aserain Biotechnology (Industriepublikation)CLink - Risikobewertung macahaltiger Nahrungsergänzungsmittel
Bundesinstitut für Risikobewertung (BfR) (2018). BfR-StellungnahmeALink
Community Sources
Storage
Unopened
Store in a dry, cool, and light-protected location; room temperature (15–25 °C).
Opened
Store powder in an airtight container, protected from moisture; consume within 12 months.
Notes
Raw maca powder is more hygroscopic than gelatinized; pay particular attention to airtight packaging.