Andean maca: what science says about the root the Incas reserved for their warriors
The Incas called it "warriors' food" and reserved it for the military elite before battles. Today, thousands of years later, Peruvian maca (Lepidium meyenii) is grown at over 4,000 metres in the Andes and has gone from ancestral tradition to subject of study in journals like Andrologia, Menopause and Maturitas. Science confirms an important part of what the Andean people knew empirically: maca acts on energy, vitality and hormonal balance. But as always, there are nuances that matter.
In this guide we review what maca contains, what effects are really supported by clinical studies, what doses work and what to expect (and what not to expect) if you decide to add it to your routine.
In this guide
What maca is and what makes it different from other adaptogens
Maca is a tuber from the cruciferous family (the same as broccoli or cauliflower) grown exclusively in the high Andean plateaus of Peru, between 3,800 and 4,500 metres of altitude. The extreme conditions at that altitude (intense UV radiation, sub-zero temperatures, strong winds, volcanic soil) force the plant to produce bioactive compounds it does not generate under normal conditions.
Maca's most studied active principles are macaenes and macamides, a family of fatty acids and amides not found in any other known plant. It is these compounds, not maca itself, that appear responsible for the effects on energy, sexual desire and hormonal balance.
Unlike ashwagandha (which you already know from our guide on adaptogens), which mainly acts on the cortisol axis, maca seems to have a different mechanism of action: it modulates the function of the hypothalamic-pituitary axis without altering measurable hormonal levels in the blood. That is, it does not raise testosterone or oestrogens, but it improves hormonal signalling.
Maca takes between 7 and 9 months to mature on the Andean highlands, one of the longest cycles of any tuber. That slowness forced by the altitude is what concentrates its bioactive compounds. Maca grown at low altitude does not have the same phytochemical profile. The Andean origin is not marketing: it is biochemistry.
What science has found: 3 areas with evidence
Sexual desire and sexual function
It is the most studied effect and the one with the most consistent evidence. Several randomised clinical trials have found that maca improves subjective sexual desire in both men and women. A trial published in Andrologia with men aged 21-56 showed significant improvement in sexual desire after 8 weeks of supplementation. In postmenopausal women, a placebo-controlled trial found improvement in sexual dysfunction and desire.
What is striking is that these effects occur without changes in testosterone, oestrogen or SHBG levels in the blood. This suggests that maca is not a "hormonal booster" in the classic sense, but acts through a different pathway, probably modulating central signalling.
Energy and stress resistance
Studies in athletes and the general population have shown that maca improves the subjective feeling of energy and reduces perceived fatigue. It is not a stimulant (it contains no caffeine), but it works like an adaptogen: it improves the body's ability to maintain performance under stress. In endurance athletes, a pilot study showed improvement in time on cycling time trials.
Menopausal symptoms
In peri- and postmenopausal women, several studies have found that maca reduces the frequency and intensity of hot flushes, improves mood and reduces anxiety, without altering hormonal levels. A trial published in Menopause showed significant reduction of symptoms on the Greene scale after 6 weeks of supplementation.
8 signs that your vitality needs attention
The formula: concentrated maca + zinc + B vitamins
The Vittalogy formula is intentionally simple. Maca does not need 15 additional ingredients to work. It needs a good concentration and the right cofactors:
| Ingredient | Amount/capsule | Function | EFSA claim |
|---|---|---|---|
| Maca 10:1 | 400 mg (equiv. 4,000 mg root) | Macaenes and macamides: vitality, desire, balance | - |
| Zinc | 10 mg (100% NRV) | Cofactor for reproduction and fertility | Normal fertility and reproduction |
| Vitamin B6 | 1.4 mg (100% NRV) | Energy metabolism, hormonal regulation | Normal energy metabolism |
| Vitamin B12 | 2.5 mcg (100% NRV) | Reduction of tiredness and fatigue | Reduction of tiredness and fatigue |
Andine Maca Complex
Maca extract 10:1 (equiv. 4,000 mg root) with zinc (fertility), B6 (energy) and B12 (fatigue). 1 capsule a day.
1 capsule a day with a glass of water. It has no caffeine, can be taken at any time. Compatible with ashwagandha (they cover different adaptogenic pathways), magnesium and vitamin D. Caution: not recommended during pregnancy or breastfeeding or in children. If you have a diagnosed hormonal condition (polycystic ovary syndrome, endometriosis, hormone-dependent cancer), consult your doctor before supplementing.
Andine Maca Complex - Vittalogy
Maca 10:1 (4,000 mg equiv.) + Zinc + Vitamins B6 and B12
120 vegetable capsules - 4 months - ISO 22000 & GMP
View Andine Maca ComplexFrequently asked questions
Does maca raise libido?
Several clinical trials show improvement in sexual desire in men and women after 6-8 weeks. It does not work by raising testosterone or oestrogens, but probably through macaenes and macamides on central signalling. It is not an acute aphrodisiac, it is a cumulative effect.
How much maca do I need per day?
Studies use between 1,500 and 3,000 mg of root per day. Vittalogy's 10:1 extract is equivalent to 4,000 mg per capsule, above the effective range. 1 capsule a day is enough.
Does maca have hormonal effects?
It does not modify testosterone, oestrogen or progesterone levels in the blood. It seems to modulate the hypothalamic-pituitary axis function without directly altering hormones. That is why it improves symptoms (energy, desire, hot flushes) without changing the values in a blood test.
Is it a stimulant like coffee?
No. It contains no caffeine or stimulant compounds. Its effect on energy is adaptogenic: it improves resistance to stress without nervousness or sleep problems. You can take it at night without it affecting rest.
When are the effects noticed?
Subjective energy: 2-3 weeks. Sexual desire and hormonal balance: 6-8 weeks. Clinical studies measure results at 8-12 weeks. It is not an acute effect.
Is it safe long term?
Yes. It has been consumed as food in Peru for centuries. In clinical studies there are no significant adverse effects with doses of up to 3,000 mg for 12 weeks. Do not use in pregnancy, breastfeeding or diagnosed hormonal pathology without medical consultation.
Sources and scientific references
[1] Gonzales GF, et al. Effect of Lepidium meyenii (maca) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 2002;34(6):367-72. - PubMed 12472620
[2] Brooks NA, et al. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women. Menopause. 2008;15(6):1157-62. - PubMed 18784609
[3] Gonzales GF, et al. Effect of Lepidium meyenii (Maca), a root with aphrodisiac and fertility-enhancing properties, on serum reproductive hormone levels in adult healthy men. J Endocrinol. 2003;176(1):163-8. - PubMed 12525260
[4] Stojanovska L, et al. Maca reduces blood pressure and depression in a pilot study in postmenopausal women. Climacteric. 2015;18(1):69-78. - PubMed 24931003
[5] Dording CM, et al. A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evid Based Complement Alternat Med. 2015;2015:949036. - PubMed 26421049
[6] Stone M, et al. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. J Ethnopharmacol. 2009;126(3):574-6. - PubMed 19781622
[7] Gonzales GF. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012;2012:193496. - PubMed 21977053
[8] Lee MS, et al. Maca (Lepidium meyenii) for treatment of menopausal symptoms: A systematic review. Maturitas. 2011;70(3):227-33. - PubMed 21840656
[9] Regulation (EC) 432/2012. Zinc: normal fertility and reproduction. B6: normal energy metabolism. B12: reduction of tiredness and fatigue. EUR-Lex. - eur-lex.europa.eu
[10] Zheng BL, et al. Effect of a lipidic extract from Lepidium meyenii on sexual behavior in mice and rats. Urology. 2000;55(4):598-602. - PubMed 10736519