Maca, a plant from Peru, appears to improve sexual desire and sexual function in men, according to Gram Research analysis of multiple studies. Most research shows consistent benefits for men taking about 3 grams daily without harmful hormone changes. However, results for women are mixed, with some studies showing benefits and others showing little effect. More research is needed to fully understand maca’s effectiveness across different groups.
Maca is a plant from Peru that people have used for centuries to improve sexual health and desire. Researchers reviewed dozens of studies to see if maca actually works. According to Gram Research analysis, maca appears to help men improve their libido and sexual function without causing harmful changes to their hormones. For women, especially those going through menopause, the results are less clear. Most studies used about 3 grams of maca powder daily. While the evidence is promising, scientists say we need more research to fully understand how well maca works and for whom it works best.
Key Statistics
A 2026 review in the Journal of Dietary Supplements found that studies involving men consistently showed improvements in libido and sexual function measures after maca supplementation at approximately 3 grams daily.
According to research reviewed by Gram, maca appeared to improve sexual health outcomes in combined male-female study populations, though results for women alone, particularly postmenopausal women, were mixed across different trials.
A comprehensive review of maca research found that the supplement did not negatively alter hormone levels in human trials, suggesting it is safe for hormonal health despite its effects on sexual function.
The Quick Take
- What they studied: Whether maca, a plant from Peru, can improve sexual desire, sexual function, and overall sexual health in men and women
- Who participated: This was a review of many different studies. The researchers looked at published research involving both men and women of various ages, including people going through menopause
- Key finding: Maca appears to help improve libido and sexual health in men consistently across multiple studies. Results for women are mixed, with some studies showing benefits and others showing little effect
- What it means for you: If you’re a man interested in naturally supporting sexual health, maca may be worth trying at about 3 grams daily. For women, especially those not going through menopause, the evidence is less convincing. Talk to your doctor before starting any supplement
The Research Details
This was a literature review, meaning researchers searched through published scientific studies about maca and sexual health. They looked at databases like PubMed and Google Scholar to find all the research that had been done on this topic. They then read through these studies and summarized what they found.
The researchers organized their findings by looking at studies that involved only men, studies that involved both men and women together, and studies that involved only women. This helped them see if maca worked differently depending on who was taking it.
Most of the studies they reviewed used about 3 grams of maca powder per day, which helped them compare results across different research projects.
A literature review is important because it brings together all the research on a topic in one place. Instead of reading 50 different studies yourself, researchers do that work and tell you what they found. This helps us understand the big picture about whether something actually works. By organizing studies by gender, the researchers could see that maca might work better for some people than others.
This review looked at human studies, which is good because it shows real effects in actual people rather than just in test tubes. The fact that most studies used the same dose (3 grams) makes it easier to compare results. However, the review doesn’t tell us exactly how many studies were included or how many people participated total. The researchers noted that more research is needed, which suggests the current evidence, while promising, isn’t completely definitive yet.
What the Results Show
When researchers looked at studies involving only men, they found consistent results: maca appeared to improve libido (sexual desire) and related measures of sexual function. This was true across multiple different studies, suggesting the effect is real and reliable for men.
When studies included both men and women together, maca also appeared to have a positive effect on libido and sexual health for both groups. This suggests the benefits might work for multiple genders.
However, when researchers looked at studies involving only women, particularly women going through menopause, the results were mixed. Some studies showed improvements in sexual health, while others didn’t show much benefit. This suggests maca might work better for some women than others, or that the benefits might depend on a woman’s age or life stage.
An important finding was that maca didn’t appear to cause harmful changes to hormone levels in any of the studies reviewed. This is reassuring because it means maca seems to be safe in terms of how it affects your body’s natural hormones.
The research showed that maca is widely available as a dietary supplement, and most effective studies used approximately 3 grams per day. This consistency across studies helps people know what dose to try if they’re interested in maca. The fact that maca didn’t negatively affect hormones is also significant because some supplements can interfere with your body’s natural hormone balance.
This review builds on decades of traditional use of maca in Peru. While people have used maca for centuries, modern scientific research is relatively newer. This review represents one of the most comprehensive looks at what current science actually shows about maca’s effects. The findings generally support traditional uses, particularly for men’s sexual health, though science is still catching up to fully understand all the effects.
The main limitation is that this is a review of other studies, not a new study itself. The quality and size of the original studies probably varied, some may have been very rigorous while others were smaller or less carefully designed. The review doesn’t specify exactly how many studies were included or how many total people participated, which makes it harder to judge the overall strength of the evidence. For women, especially postmenopausal women, the mixed results suggest we need better and larger studies to understand if and when maca helps. The review also doesn’t tell us about potential side effects or interactions with medications.
The Bottom Line
For men interested in sexual health support, maca appears to be a reasonable option to try, with moderate confidence in the evidence. The typical dose used in studies is about 3 grams daily. For women, the evidence is less clear, so the recommendation is less strong: it may help some women but not others. Anyone considering maca should talk to their doctor first, especially if they take medications or have health conditions. Confidence level: Moderate for men, Low to Moderate for women.
Men concerned about libido or sexual function may find maca helpful based on current research. Women, particularly younger women or those not going through menopause, have less clear evidence of benefit. Anyone taking hormone-related medications should check with their doctor before trying maca. People with thyroid conditions should be cautious since maca is a cruciferous plant. Pregnant or breastfeeding women should avoid maca without medical guidance.
If maca is going to help, you might notice changes in libido or sexual function within a few weeks to a couple of months of consistent use at 3 grams daily. However, some people may need longer to see effects. If you don’t notice any improvement after 2-3 months of regular use, it may not work for you personally.
Frequently Asked Questions
Does maca actually increase libido or is it just a placebo?
Research shows maca appears to genuinely improve libido in men across multiple studies, not just placebo effect. For women, results are mixed. Studies used consistent doses of about 3 grams daily and measured actual sexual function improvements, not just reported feelings.
How much maca should I take daily for sexual health benefits?
Most effective studies used approximately 3 grams of maca powder per day or an equivalent preparation. This dose appears safe and showed benefits in research. Always start with the lowest recommended dose and consult your doctor before beginning any supplement regimen.
Is maca safe to take long-term without affecting my hormones?
Research reviewed suggests maca does not negatively alter hormone levels in human trials, which is reassuring for long-term safety. However, people with thyroid conditions or taking hormone medications should consult their doctor first, as maca is a cruciferous plant.
Does maca work better for men or women?
Studies show maca consistently improves libido and sexual function in men. For women, especially those going through menopause, results are mixed, some studies show benefits while others show little effect. More research is needed to understand why.
How long does it take to see results from taking maca?
If maca is going to help you, improvements in libido or sexual function typically appear within a few weeks to a couple months of consistent daily use. If you see no changes after 2-3 months at 3 grams daily, it may not work for your body.
Want to Apply This Research?
- Track daily maca intake (in grams) and rate your libido or sexual satisfaction on a 1-10 scale each week. Note any other changes you observe like energy levels or mood
- Set a daily reminder to take your maca supplement at the same time each day (typically 3 grams with food). Log your intake immediately after taking it to build consistency and track patterns over time
- Create a weekly check-in where you rate sexual health outcomes and note any changes. After 8-12 weeks, review your logs to see if there’s a clear trend. Share results with your healthcare provider to discuss whether to continue
This article reviews scientific research on maca and sexual health but is not medical advice. Maca is a dietary supplement, not a medication, and is not FDA-approved to treat any disease. Results vary by individual. If you have sexual health concerns, hormone-related conditions, thyroid issues, or take medications, consult your healthcare provider before starting maca or any supplement. Pregnant and breastfeeding women should avoid maca without medical guidance. This review summarizes existing research but does not replace professional medical evaluation.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.
