Maca Supplement: Effects on Energy and Libido

Maca is a root from the Andean highlands that has carved out a place among superfoods, with two main promises: more energy and revived libido. On the libido side, a few clinical trials, small but consistent, suggest an effect on sexual desire, without changing hormone levels. On the energy side, the data are thinner. Here's how to sort out what's documented from what's marketing, and how to choose and use maca correctly.

Maca at a Glance

Before talking about effects, it's worth knowing what you're putting in your smoothie.

Botanical name: Lepidium meyenii, sometimes called "Peruvian ginseng"
Family: Brassicaceae, the same as cabbage, broccoli, and cress
Origin: Central Andes of Peru, cultivated between 4,000 and 4,500 meters altitude
Part used: The hypocotyl, that swollen part between the stem and the root, dried
Traditional use: Dried root, then boiled before consumption
Status in Canada: Health Canada monograph for natural health products
Caffeine: None, it's not a stimulant

This last point matters. If you're looking for a coffee equivalent, maca doesn't work that way.

What Health Canada Officially Recognizes

In Canada, a natural health product containing maca can obtain a natural product number (NPN) based on a monograph published by Health Canada. The current version, dated September 2024, allows three types of claims:

• Source of antioxidants.
• Helps support the emotional aspects of sexual health.
• Helps support a healthy mood balance during menopause.

You'll notice that no claim related to energy or fatigue appears here. That doesn't mean maca has no effect on vitality, but the evidence hasn't been judged sufficient to state it on a label.

Libido: Where the Data Are Most Interesting

This is the best-studied use, and the one that justifies the root's popularity.

In men. A double-blind trial conducted over 12 weeks in healthy men aged 21 to 56 compared two doses of gelatinized maca (1,500 mg and 3,000 mg per day) to a placebo. An improvement in sexual desire appeared starting at week eight. A telling detail: testosterone and estradiol levels remained identical to the placebo group's. Other work has looked at men with mild erectile dysfunction, with favorable subjective results on well-being and sexual performance.

In women. A study conducted with menopausal women reported favorable effects on certain symptoms and on measures of sexual dysfunction, again with no link to estrogen or androgen levels. A pilot study also looked at people whose libido was affected by SSRI antidepressants.

The caveat. A systematic review published in 2010 identified four randomized trials. Its conclusion: the evidence of effectiveness is limited, because the number of studies, sample sizes, and methodological quality remained too weak to draw firm conclusions.

What can honestly be taken from this: maca seems to act on the dimension of desire, rather than on mechanics, and it does so without affecting sex hormones. That's actually exactly what Health Canada's wording reflects, referring to the "emotional aspects" of sexual health.

Energy: A Plausible Effect, but Less Well Documented

The most cited study on the subject followed 175 adults for 12 weeks, in Peru, at low and high altitude. Participants took 3 g per day of red maca extract, black maca extract, or a placebo. Both types of maca were associated with improved mood, energy, and perceived health status, with better results for red maca.

This is encouraging, but three nuances are worth noting:

• Still limited data on this front, drawn here from a population living partly at high altitude, which doesn't quite resemble the daily life of a Gatineau worker in November.
• Subjective measures, based on questionnaires.
• An effect that builds over weeks, nothing like a jolt felt within the hour.

In other words, maca can find its place in a routine aimed at getting through a demanding period, but it won't fix fatigue that has a specific cause. Iron deficiency, a thyroid issue, or fragmented sleep should be ruled out first. Our article on how to fight fatigue offers other ways to regain daily energy.

Maca and Hormones: A Misunderstanding to Clear Up

It's often said that maca "rebalances hormones" or "raises testosterone." Human trials don't support this. Studies in men showed no change in testosterone or estradiol levels, and the study in menopausal women found no link between its effects and hormone levels.

That's actually good news. A product that directly alters sex hormones usually comes with side effects to watch for. Maca, on the other hand, seems to act through other pathways, still poorly understood.

Powder, Gelatinized, or Capsules: Which Form to Choose

Raw powder: For those who like to work it into recipes. Strong taste, easy to dose by the spoonful.
Gelatinized powder: For those who prefer a cooked form. Has undergone a cooking process, which echoes traditional Andean use. This is the form used in the 2002 trial on male desire.
Capsules: For those who want a precise dose without the taste. Check the equivalent amount of dried root per capsule.
Liquid extract: For those who prefer drops. The extraction ratio should be listed on the label.

And the colors? Depending on the color of its root, maca is called yellow, red, or black. These varieties don't have exactly the same composition. Red maca produced better results on mood and energy in the 12-week study mentioned above. Beyond that, most of the reported differences between colors come from animal studies, to be interpreted with caution.

We carry maca in organic powder, gelatinized form, capsules, and red maca, in our superfoods section and in the energy section of our supplements.

What Dose to Take?

Health Canada's monograph gives clear benchmarks, expressed in grams of dried root per day, for adults 18 and older:

• Sexual health: 3 to 3.5 g per day.
• Mood balance during menopause: 2 to 3.5 g per day.
• Antioxidants: up to 3 g per day.

For duration, the monograph calls for consulting a healthcare professional if use continues beyond 3 months for products providing up to 3 g per day, or beyond 6 weeks for those providing more than 3 g per day.

With a capsule or extract, read the label carefully: it's the dried-root equivalent that matters, not the number of milligrams of extract.

Maca: Health Canada's Warnings

Maca is generally well tolerated, but Health Canada requires certain warnings on labels. Consult a healthcare professional before starting if:

• you are pregnant or breastfeeding;
• you have a blood pressure condition;
• you take anticoagulants or antidepressants;
• you live with a psychological condition such as anxiety or depression, when targeting sexual health or mood.

This last point also applies to people whose drop in libido coincides with taking an antidepressant. The right move is to talk to the prescribing doctor rather than adding a supplement on your own.

If your interest in maca relates to menopausal changes, our article Menopause, a New Stage of Life presents other natural approaches for getting through this period.

How to Work It Into Your Daily Routine

The powder lends itself well to morning cooking:

• a spoonful in a fruit and nut-butter smoothie;
• mixed into oatmeal or yogurt;
• added to homemade energy balls with dates and cacao;
• in a warm drink with plant-based milk.

Start with a small amount to assess your digestive tolerance, then gradually increase toward your target dose. And as with any supplement whose effect builds slowly, note your starting point. Without a benchmark, it's hard to honestly judge the result after two or three months.

Frequently Asked Questions

How many weeks before maca takes effect?

In the trial on male sexual desire, improvement appeared after about eight weeks. For mood and energy, the reference study ran over twelve weeks. Plan on at least two months of regular use before evaluating.

Is maca suitable for both women and men?

Yes, studies have been conducted in both sexes. In women, Health Canada recognizes its use for mood balance during menopause, in addition to sexual health.

Can you take maca in the evening?

It contains no caffeine, and no time of day has been shown to be optimal. Many people simply work it into their breakfast, out of habit. Watch your own reaction.

Should you take breaks?

Health Canada's monograph doesn't call for a mandatory cycle, but it recommends consulting a healthcare professional if use continues beyond 3 months, or beyond 6 weeks for doses above 3 g per day. It's a good opportunity to take stock of the product's real effect.

The Bottom Line on Maca

Maca is neither a stimulant nor a hormone in disguise. It's an Andean root whose best-supported effects concern sexual desire and mood, particularly at menopause, without altering sex hormones. The effect on energy is plausible, but rests on fewer studies. Aim for 2 to 3.5 g of dried root per day, give it at least two months, and talk to a professional if you take anticoagulants or antidepressants, have a blood pressure condition, or live with anxiety or depression.

Torn between the powder, capsules, or another approach? Our naturopathy team can help you see things clearly at one of our Gatineau locations, taking your situation and what you're already taking into account.

References

1. Natural Health Products Ingredients Database, search Maca or Lepidium meyenii, September 27, 2024 monograph. Health Canada. https://webprod.hc-sc.gc.ca/nhpid-bdipsn/
2. Decision on maca root extract as a supplemental ingredient in foods. Health Canada. 2024. https://www.canada.ca/en/health-canada/services/food-nutrition/supplemented-foods/list-permitted-food-ingredients/information-ingredients-foods/decision-maca-root-extract.html
3. Maca. Protégez-Vous. https://www.protegez-vous.ca/sante-et-alimentation/repertoire-des-produits-de-sante-naturels/maca
4. Effect of Lepidium meyenii, Maca, on sexual desire in adult healthy men. Gonzales GF et al., Andrologia. 2002. https://pubmed.ncbi.nlm.nih.gov/12472620/
5. Beneficial effects of Lepidium meyenii, Maca, on sexual dysfunction in postmenopausal women. Brooks NA et al., Menopause. 2008. https://pubmed.ncbi.nlm.nih.gov/18784609/
6. A pilot dose-finding study of maca root for SSRI-induced sexual dysfunction. Dording CM et al., CNS Neuroscience and Therapeutics. 2008. https://pmc.ncbi.nlm.nih.gov/articles/PMC6494062
7. Maca for improving sexual function, a systematic review. Shin BC et al., BMC Complementary and Alternative Medicine. 2010. https://pmc.ncbi.nlm.nih.gov/articles/PMC2928177/
8. Acceptability, Safety, and Efficacy of Oral Administration of Extracts of Black or Red Maca. Gonzales GF et al. 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5039502/
9. Subjective effects of Lepidium meyenii, Maca, extract in mild erectile dysfunction. Zenico T et al., Andrologia. 2009. https://pubmed.ncbi.nlm.nih.gov/19260845/