howtosupplement
Hormonal/Women/Mood

Maca

Andean root supplement best known for modest libido and menopause support in adults seeking non-hormonal help.

Maca

Maca

45
score
C
evidence
Caution
risk

Proven Benefits

01Boosts sexual desire
02Improves menopausal symptoms
03May reduce anxiety/depression
04May improve semen quality
05May improve erectile function
06May improve self-rated energy

Chemical Forms

Recommended
  • Gelatinized maca root powder
  • Maca root extract
Avoid
  • Raw maca powder (more GI upset; harder to digest)
  • Unspecified maca blends (unclear root content or species)
Expert Note

Most human studies used dried or gelatinized root at gram-level doses. Gelatinization removes much of the starch, which usually improves digestibility, while non-specific blends make it harder to match the studied dose or even confirm the plant material.

Protocol

Amount
1.5-3 g
Frequency
Once daily or split into 2 doses
When
Morning or early afternoon; take with food if it causes stomach upset.

Condition-Based Dosing

General adult libido or well-being support
1.5-3 g daily for 6-12 weeks
Postmenopausal women
2-3.5 g daily for 6-12 weeks
Concentrated extract products
Use a label dose providing about 1.5-3 g/day root equivalent

Safety & Limits

Upper Safe Limit
No official UL; up to 3.5 g/day has been studied for 6-16 weeks in adults without major safety signals.
Cycling
Safe for continuous use

Contraindications

Pregnancy or breastfeeding — insufficient safety data
Active thyroid disease — use clinician guidance, especially with large amounts of raw maca
Hormone-sensitive cancers or endometriosis — safety is not well established despite no clear hormone rise in trials
Updated Invalid Date