Maca is a nutrient-dense Andean root taken mainly for low sexual desire, menopausal symptoms, energy, and fertility. It appears to raise sexual desire without changing measured sex hormones. The strongest evidence supports low libido in men and women; menopause support is mixed; other claims rest on small or laboratory studies. A low-risk, low-cost option. (Full Review)

Protocol

Dose

1.5–3 g/day

Powder or capsules; some protocols reach 3.5 g/day

Timing

Morning

Aligns with energizing effect; avoids sleep disruption

Ecotype

Match to goal

Black: energy/sperm; red: mood/menopause; yellow: all-purpose

Time to effect

Sexual desire

~6 weeks

Emerges around 6 weeks; builds through 12

Mood & energy

~6 weeks

Subjective gains over ~12 weeks of daily use

Full trial

8–12 weeks

Reassess desire, mood, and symptoms; stop if no effect

Benefits

Medium: Sexual desire and low libido; menopausal symptom relief

Low: Semen quality and male fertility; mood and energy; antidepressant-associated sexual dysfunction

Speculative: Exercise performance and recovery; antioxidant and oxidative-stress reduction; cognitive and neuroprotective effects; bone health in menopause

Contraindications

Pregnancy and lactation

Hormone-sensitive cancers (e.g., ER-positive breast cancer)

Uncontrolled thyroid disease (high raw-maca intake)

Key Interactions

Antihypertensive drugs (e.g., lisinopril, amlodipine)

Thyroid hormone replacement (e.g., levothyroxine)

Blood-pressure-lowering supplements (e.g., garlic extract, CoQ10)

Stimulating botanicals (e.g., ginseng, guarana)

Risk & Side Effects

Low: Gastrointestinal discomfort; heavy-metal contamination

Speculative: Sleep disruption and overstimulation; goitrogenic and thyroid effects; effects in hormone-sensitive conditions

Monitoring

Marker	Target	Why
TSH	0.5–2.0 mIU/L	Screens for goitrogenic effect, mainly with raw maca
Free T4	1.0–1.5 ng/dL	Confirms thyroid status if TSH shifts
Total Testosterone (men)	500–900 ng/dL	Baseline reference; maca is not expected to raise it
Estradiol	Symptom- and context-dependent	Baseline in menopausal users; maca does not act as a hormone

Cadence: Baseline before starting; at-risk users re-check thyroid at ~3 months, then every 6–12 months; others track symptoms

Qualitative Assessment

Sexual desire and sexual satisfaction
Energy and daytime fatigue
Mood and menopausal symptom burden
Sleep quality (watching for disruption from late dosing)
Exercise tolerance and recovery

Maca for Health & Longevity

Protocol

Benefits

Risk & Side Effects

Monitoring

Qualitative Assessment