What does maca powder do for men? Here’s the science

Nobody wants to admit they’ve got a problem in the bedroom, and Aussies are no different in that respect. Sexual dysfunction is a massive issue across Straya, with around one in two Aussie men between 18 and 55 reporting at least one issue in the past 12 months [1].

It’s the sort of thing that we don’t just go red-faced over, but also something that has real impacts on our relationships. Believe it or not, it’s not just something for the oldies. Young people are finding it tough as well, with 48% of men aged 18 to 24 having a problem lasting at least three months [2].

So, you might have turned to alternate solutions. Maca root, known as Peruvian ginseng, has been cultivated for over 2,000 years, and it’s widely known as a superfood for not just dealing with low male libido but a range of other health issues. Here’s what you’ll need to know about it, whether it works, and whether it’s safe.

What is maca root?

Maca root, or Lepidium meyenii, is native to the Andes in Peru and is part of the same food family as turmeric and broccoli. The maca plant's chemical and pharmacological variability and range of bioactive compounds are what make it so intriguing.

It contains a complex of essential amino acids, calcium, and iron, and several compounds unique to the plant, which is why it’s been used as both a food and a medicine. Over 2,000 years, the indigenous peoples there have cultivated it because it’s one of the few things that can survive the harsh weather of the Andean plateaus, which sit 4,000 meters above sea level.

Some quacks have claimed that it’s used to help deal with the problematic male reproductive health at this altitude. While it’s true that one study found that 34% of men had increased libido, it’s not true that this is some miracle sexual libido treatment developed by the Andean people [3].

The reality is that maca has only been explored recently as a herbal remedy for low libido in men. Traditionally, maca was used by the Andeans to treat rheumatic disease and various respiratory problems, alongside menopausal symptoms in women [4]. If anything, the whole stoush about maca and sexual health has only just started in medicine a few decades ago.

What are the maca powder benefits for men?

Maca powder has accelerated in popularity, with a global market value of $10 billion in 2023, with an estimated value of $15.4 billion by 2031 [5]. Much of this is due to its popularity as a superfood, with the primary motivation being the health benefits of maca.

So, what can Peruvian maca powder do for you, and what’s the science behind the potential health benefits?

Boosting energy and endurance

Male elite athletes have been using Peruvian maca root for its potential benefits of boosting their performance in the field. It’s why you’ll often see powder blends and smoothies containing organic maca extract marketed as natural energy boosters. Some studies have found it reduces fatigue and improves stamina [6]. One study found that it may even reduce lactic acid buildup and oxidative stress [7].

It’s become such a significant issue that it’s banned for use by professional athletes. Part of the reason for this is that studies have shown improved performance from using maca powder supplementation. A pilot study of male cyclists used 14 days of maca supplementation and saw significant improvements in their 40 km time trial numbers [8].

Supporting libido and sexual desire

Studies examining sexual libido have shown green flags for maca root in improving low sexual desire. Still, it’s important to mention that most of these studies never used adult human subjects [9].

However, a 2010 systematic review of how maca root influences sexual function found that sexual desire increased for at least six weeks. Again, though, these studies combined only used 131 men, so the evidence is still too limited for drawing any conclusions [10]. 

Helping with sexual and erectile dysfunction

Sexual dysfunction comes in many forms and includes not just issues with libido but also premature ejaculation and mild erectile dysfunction. The latter is especially problematic, with up to 40% of Australian men reporting it during their lives [11].

Maca root could help with all of the most common issues associated with reduced sexual performance, as the above studies focused on these issues generally. The same problem, though, is that these studies were too small to draw any solid conclusions.

That’s why it’s unwise to rely on treatments like these exclusively. Instead, the best way to handle it is to set up an appointment with your GP and come up with a tailored treatment plan. Examples of treatment options might include sexual counselling, options like Pilot’s ED treatment, or lifestyle changes.

Improving fertility and sperm quality with maca extract

Trying to start a family is tough, and it’s no secret that many blokes struggle with fertility issues. Studies have shown one in 20 Aussie blokes could have difficulties trying to conceive [12].

On this issue, there could be male fertility benefits. A 2020 examination found that taking two grams of maca daily for 12 weeks improved sperm concentration significantly. However, there were no differences in sperm shape, volume, or motility [13].

In short, it’s a mixed bag on reproductive health claims, but some men swear by maca root for helping them overcome their fertility issues, so there could be something to it. 

Enhancing mood, focus, and stress response

Maca root has also demonstrated limited evidence of increased energy, stamina, and focus. This ties into the fact that many athletes use it to improve performance. Even though studies have illustrated that there’s something to this, the number of test subjects is small.

On the other hand, maca powder has been banned in Australian professional sport because of concerns over the performance impact, so there’s enough evidence to show that better focus, mood, and overall health could result from adding maca powder to your day. 

Supporting prostate health

A host of male sex issues can actually be traced back to the prostate, which is a walnut-shaped gland essential to reproductive health. When it’s enlarged, this is called benign prostatic hyperplasia. Some of the most common side effects of this condition include:

• Erectile dysfunction
• Reduced sex drive
• Low sexual satisfaction

Some animal studies have found that maca root could contribute to reducing the size of the prostate [14]. If it translates to the human prostate, maca root could be a key treatment for sexual dysfunction issues related to the prostate. 

Hormonal balance and testosterone levels

Your body is a fine-tuned machine, and it works best when everything is in harmony. Maca falls into the adaptogen category, meaning it supports the body in stress regulation and managing hormonal balance. There’s evidence to show that it stimulates the endocrine system, including the adrenal and pituitary glands. 

What does it all mean?

It means they’re playing a role in hormone production. Some have claimed that it increases free testosterone, but there’s no actual scientific evidence showing this. Instead, any boost in testosterone is considered indirect via influencing the body’s hormonal balance.

Common myths about the health benefits of maca

The rise of any trendy superfood inevitably leads to a menagerie of claims. Maca root is no exception to this rule, which is why it’s essential to smash those myths immediately.

Let’s run through the most common maca root myths:

• Maca Provides Instant Results – Generally, it takes a few weeks of consistent use to see results.
• All Maca is Equal – It’s not. Genuine maca is only grown in the Peruvian Andes, due to its unique climate and soil.
• Maca Spikes Testosterone Levels – It could indirectly, but it has no direct impact on your testosterone.
• Maca Supports Weight Loss – No, maca doesn’t act as a dietary supplement for weight loss. However, if you’re exercising, a maca-powered energy boost could support weight loss indirectly.
• Maca Shouldn’t Be Taken at Night – There’s absolutely no reason not to take maca at night. If anything, the impact on your stress hormones may even improve sleep.
• Maca is a Quick Fix for Sex – Studies have shown that maca root could improve sexual function, but that doesn’t mean it’s essentially a Peruvian version of Viagra. 

Are there any side effects of maca root?

Health authorities around the world rate black and red maca root as generally safe for most people to take. Studies have also backed this up, with no signs that it’s anything but well-tolerated by the majority of people. In fact, the only reported side effects are considered rare and relatively mild, boiling down to mild headaches and stomach aches.

When should men avoid maca powder?

There’s no reason why men should actively avoid maca root powder for health reasons. Women can also take it, but there’s no firm evidence on its effects when pregnant or nursing, so this is an issue to leave to your doctor.

Generally, the only time you shouldn’t take it is if you’re looking for a quick alternative to existing sexual health issues, like antidepressant-induced sexual dysfunction, or you've been diagnosed with digestive and kidney diseases. It can be a helpful supplement, but it’s no substitute for genuine medical care delivered by your GP. 

If you’re worried about a sexual health issue, don’t let it fester. Get in touch with your GP and take the first step to addressing it today.

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