Maca

LibidoEnergyHormones

A Peruvian Andean root used as both food and medicine. Best evidence is for libido (men and women) and modest mood / energy support — without hormonally manipulating anything.

EvidenceModerate

Moderate for libido (men and women, including SSRI-induced sexual dysfunction). Moderate for menopausal symptoms (psychological symptoms more than vasomotor). Mild for energy and mood. Effects: 6–12 weeks.

Maca (Lepidium meyenii) is a high-altitude root vegetable grown in the Peruvian Andes for at least 2,000 years. Unusual in this category — it doesn't directly affect hormones (testosterone, estrogen, FSH, LH all unchanged in trials). The libido and energy effects appear to be neuroendocrine and possibly act through dopamine modulation. Three colour varieties have different traditional uses: yellow (general), red (women / hormones), black (men / libido / energy). Effects are gentle and need 6–8 weeks to build.

Form: Gelatinised maca powder (heat-processed, easier to digest than raw). Yellow (general), red (women, hormonal), black (men, libido, energy). Standardised extracts also available.
Dose: 1,500–3,000 mg/day. Most trials use 1,500–3,000 mg.
Timing: AM or split AM/midday. Some find it mildly energising — avoid PM.
Schedule: Daily. Some users cycle (5 on, 2 off) for sustained sensitivity.
Side effects: Generally well-tolerated. Mild GI upset, gas, insomnia (if taken PM). Some report jitters at high doses.
Interactions: Generally clean. Mild thyroid interaction possible (cruciferous family — goitrogenic compounds, mostly inactivated by cooking / gelatinisation).
Contraindications: Thyroid dysfunction (relative — use cooked / gelatinised forms only). Hormone-sensitive cancers (limited safety data despite no clear hormonal effect). Pregnancy / breastfeeding.
Lab markers: Not standard. Subjective tracking.
Food sources: Maca IS a food — used in Andean cuisine in baking, smoothies, and traditional dishes. Standardised supplements deliver more concentrated doses than typical food use.

Pairs with

Tongkat ali, ashwagandha (men's libido stack). Black cohosh, vitex (women's hormonal). Cordyceps (energy / libido).

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