What Is Maca?
Maca (Lepidium meyenii) is a cruciferous root vegetable — in the same family as broccoli and cauliflower. It grows at extreme altitudes (13,000–14,500 feet) in the Peruvian highlands, making it one of the highest-altitude food crops in the world. The root is typically dried and ground into a powder, which has a malty, slightly nutty flavor.
There are three main color varieties: yellow (most common), red, and black. Research suggests the different colors may have different effects — black maca shows the strongest evidence for spermatogenesis, red maca for prostate and bone health, and yellow for general hormonal support.
The Evidence for Male Fertility
The Evidence for Female Fertility
Here the evidence is thinner. Most maca research has focused on men or on menopausal women. For women actively TTC:
- Hormonal balance: A 2006 study found maca reduced FSH and increased LH in early post-menopausal women, suggesting an effect on the hypothalamic-pituitary axis. Whether this translates to premenopausal women with ovulatory issues is unknown.
- Egg quality: No direct clinical studies. The theoretical case rests on maca's antioxidant content and its glucosinolates, which may support cellular health. But this is extrapolation, not evidence.
- PCOS: One animal study showed maca improved metabolic markers associated with PCOS. No human studies.
For men: Moderately promising. The libido evidence is the strongest (2 RCTs), and the sperm quality data is directionally positive but needs larger trials. Worth trying as part of a broader supplement stack. For women: Insufficient evidence to recommend specifically for fertility. If you enjoy the energy boost and adaptogenic effects, it's generally safe, but don't expect fertility-specific results based on current research.
Dosing and Forms
Clinical studies used 1,500–3,000mg daily of gelatinized maca powder (gelatinization removes starch, improving digestibility and concentrating the active compounds). Raw maca powder works too but may cause digestive discomfort in some people.
Timing doesn't appear to matter — morning or evening is fine. Some people report that maca provides a gentle energy boost, so morning may be preferable if you're sensitive to that.
What to Buy
The Maca Team Organic Gelatinized Black Maca
Single-origin Peruvian maca, gelatinized for digestibility, organic, and specifically the black variety associated with the strongest spermatogenesis research. Higher quality than most Amazon options because it's sourced directly from Junín, Peru (the traditional growing region).
Black Maca Powder on Amazon →Gaia Herbs Maca Root Capsules
If you don't want the taste of maca powder (it's distinctive), Gaia Herbs makes concentrated maca capsules using a supercritical CO2 extract. Each capsule is equivalent to roughly 1,000mg of dried root. Gaia has strong third-party testing practices. Take 2–3 capsules daily.
Gaia Herbs Maca →Navitas Organics Maca Powder
A widely available, affordable gelatinized maca powder that blends easily into smoothies, oatmeal, or coffee. USDA Organic, fair trade, and a good entry point if you're trying maca for the first time.
Navitas Maca Powder →Safety and Side Effects
Maca has an excellent safety profile. It's been consumed as a food staple in Peru for millennia. In clinical studies, no serious adverse effects have been reported at doses up to 3,000mg/day for 4 months.
Potential mild side effects include digestive discomfort (especially with raw, non-gelatinized powder), jitteriness at high doses, and insomnia if taken late in the day. Because maca contains glucosinolates (like broccoli and cabbage), people with thyroid conditions should consult their provider — though evidence of actual thyroid disruption from maca is lacking.
There's no evidence that maca needs to be cycled (on/off periods), despite marketing claims to that effect.
Build the Full Fertility Supplement Protocol
Maca is one piece of the puzzle. See our complete prenatal vitamin and supplement guides for the evidence-based foundation.
Prenatal Vitamin Showdown →