Maca Root: Energy, Endurance & What the Research Says

High in the Peruvian Andes, maca (Lepidium meyenii) has been cultivated and consumed for centuries. Today, the root has become a popular ingredient in supplements designed for active, demanding lifestyles.

Maca is often associated with energy, endurance, hormonal balance and sexual health. But as with many traditional botanicals, it is important to distinguish its long history of use from benefits that have been firmly established by modern research.

So, what exactly is maca, what makes the different varieties interesting and what does current research tell us?

What Is Maca?

Maca is a plant from the Brassicaceae family, the same botanical family as vegetables such as broccoli and cabbage. It grows in the high-altitude conditions of the Peruvian Andes, where it has traditionally been used as a food.

The edible part of the plant grows underground and is commonly referred to as maca root. After harvesting, maca can be dried and ground into a powder or processed into concentrated extracts for use in supplements.

Maca comes in several colours, including yellow, red and black. These varieties have slightly different phytochemical profiles, which has led researchers to investigate whether they may also have different properties.

Black Maca vs Yellow Maca: What’s the Difference?

Black and yellow maca come from the same plant species, but differ in the colour of the root and aspects of their natural composition.

Traditional use and early research have explored different maca varieties for areas including physical performance, reproductive health, mood and cognitive function.

However, evidence directly comparing the effects of different maca colours in humans remains limited. Claims that one colour is specifically for stamina while another “balances hormones”, for example, go beyond what can currently be established with confidence.

Is Maca an Adaptogen?

Maca is frequently described as an adaptogen in the wellness industry. The term generally refers to plants or substances proposed to help the body respond to different forms of stress.

However, “adaptogen” is not an authorised EU health claim and does not mean that a substance has been clinically proven to reduce stress or regulate cortisol.

For maca specifically, research continues to explore its potential effects in several areas, but the evidence should be considered separately for each proposed benefit.

Does Maca Give You Energy?

Maca is commonly associated with energy and stamina, particularly among people with active lifestyles.

Some studies have investigated maca in relation to physical performance and fatigue, but the evidence in humans remains limited. Maca should therefore not be considered equivalent to a stimulant or presented as a proven energy booster.

If a maca supplement also contains nutrients such as vitamin B6, these ingredients may have established nutritional functions. Vitamin B6 contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.

Maca and Physical Performance

Because of its traditional use and popularity among active people, researchers have also explored whether maca could influence endurance and exercise performance.

There are some interesting early findings, but studies are generally small and the available evidence is not sufficient to conclude that maca improves athletic performance or endurance.

For physical performance, the fundamentals remain a balanced diet, sufficient energy and protein intake, hydration, recovery and appropriate training.

Does Maca Support Hormonal Balance?

“Hormonal balance” is one of the most common claims surrounding maca, particularly in products marketed towards women.

Research has explored maca in areas such as menopausal symptoms and reproductive health. However, describing maca as a substance that directly “balances hormones” or regulates the endocrine system oversimplifies the current evidence.

Hormones are influenced by many factors, and persistent symptoms such as changes in the menstrual cycle, unexplained fatigue or other signs of hormonal disruption should be discussed with a healthcare professional.

Maca and Libido

Another area of research is maca and sexual well-being. Several human studies have investigated its potential relationship with sexual desire in men and women.

Some results have been promising, but the number and size of studies remain limited. More research is needed to understand who may benefit, the amounts required and whether particular maca preparations perform differently.

What About Maca, Mood and Mental Performance?

Maca has also been studied in relation to mood, memory and cognitive performance.

Much of the research in these areas is still preliminary, and some findings come from animal rather than human studies. It would therefore be premature to describe maca as a proven way to improve memory, concentration or emotional well-being.

Raw Maca Powder vs Maca Extract

Maca supplements can contain either powdered maca or concentrated maca extracts.

An extract ratio such as 10:1 or 100:1 describes how much raw material was used in relation to the resulting extract. It can be useful information when comparing products, but a larger extraction ratio does not automatically mean that a supplement is more effective.

The extraction process, final composition, amount consumed and quality of the raw material are also important.

What to Look for in a Maca Supplement

When comparing maca supplements, look beyond the number on the front of the packaging.

• Check which type or types of maca are included
• Look at whether the formula uses powder or concentrated extracts
• Check the actual amount provided per daily serving
• Consider any complementary ingredients in the formula
• Look for transparent ingredient information
• Follow the recommended daily intake

Combining Maca with Other Ingredients

Maca is often combined with other botanical extracts, amino acids and micronutrients.

Our Maca Complex combines black and yellow maca with Panax ginseng, L-arginine, vitamin B6 and black pepper extract, bringing several ingredients together in one daily formula.

Each ingredient has its own characteristics, so the benefits of the complete formula should not automatically be attributed to maca itself.

For example, vitamin B6 has established nutritional functions and contributes to normal energy-yielding metabolism, normal psychological function, normal functioning of the nervous system and the reduction of tiredness and fatigue.

How to Add Maca to Your Routine

Maca is available as powders, extracts and capsules, so how you take it largely depends on the product you choose and your personal preferences.

Rather than expecting an immediate effect, think of supplementation as one part of your wider routine alongside nutritious food, regular movement, sufficient sleep and recovery.

Always follow the recommended daily intake provided with your supplement. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak with a healthcare professional before introducing a new supplement.

An Andean Root with a Long History

Maca combines centuries of traditional use with a growing body of modern scientific research. Its relationship with areas such as sexual well-being, physical performance and mood continues to attract scientific interest.

At the same time, many popular claims surrounding maca, from “balancing hormones” to dramatically increasing energy or cognitive performance, are stronger than the current evidence supports.

For now, maca is best viewed as an interesting traditional botanical that can form part of a balanced wellness routine, with research continuing to explore its potential.