Maca may support your overall sexual and reproductive health, including increased libido and enhanced fertility. However, more research is needed to understand the potential health and wellness benefits.

The Peruvian maca plant (Lepidium meyenii) is a cruciferous vegetable native to the Andes Mountains of Peru.

It has been cultivated for over 2,000 years for its edible root, which is rich in nutrients and has been used as food and medicine by the Indigenous people of Peru.

The root can be ground up into a powder and added to meals or smoothies.

Maca root is most famous for its potential to boost libido. A 2002 study found that men who consumed 1.5 or 3 grams of maca daily reported increased libido compared to those given a placebo.

A 2010 review of studies on maca and sexual function indicated some evidence of libido enhancement, although the authors noted that further research is needed.

A 2015 study suggested that maca root might help alleviate sexual dysfunction in postmenopausal people taking antidepressants.

Maca root may also offer benefits for people with erectile dysfunction (ED). A small 2009 study with 50 participants with ED examined the effects of consuming 2.4 grams of maca root daily for 12 weeks.

Participants who took maca reported a more noticeable improvement in sexual well-being compared to those who received a placebo.

Another common use of maca root is to enhance male fertility. A 2016 review found some evidence suggesting that maca root may improve semen quality. However, more research is needed.

It’s not all about sex, though. Maca has also been shown to reduce blood pressure levels and symptoms of depression in people who are postmenopausal.

Limited research has also shown that maca may have mood-boosting, anxiety-easing, and energizing properties.

Maca is considered safe for most people to consume.

Consult with a healthcare professional before using maca if you have:

Due to a lack of existing information, it’s also best to avoid maca if you’re pregnant or breastfeeding.

Ingredients

  • 1 cup milk of choice (whole, coconut, almond, etc.)
  • 1 tsp. maca powder
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. vanilla extract
  • honey or liquid stevia, optional, to taste
  • pinch sea salt

Directions

  1. Combine all the ingredients in a small pot and bring to a low simmer, whisking to dissolve the maca and spices.
  2. Once warmed, pour into a mug and sweeten to taste.
  3. Top with additional cinnamon, if desired.

While the research is promising, more high quality studies are needed on humans to understand maca’s effects fully.

Existing studies used doses ranging from 3 to 3.5 grams daily, so you might consider taking 1 teaspoon, or 3.1 grams, of maca powder daily.

Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram.