Genuine, modest evidence for libido — but it works without changing hormones, so the 'hormone-balancing superfood' label is simply wrong.
Maca, a root vegetable from the high Peruvian Andes, is sold to women for libido, energy, mood, fertility and menopausal symptoms — often branded a hormone-balancing 'superfood' or adaptogen.
Maca genuinely is remarkable as a plant: it grows above 4,000 metres in punishing conditions where little else survives, and has been a staple food and traditional remedy in Peru for centuries, eaten for stamina and fertility in both people and livestock. As food, it's nutritious and perfectly safe — the questions are only about the concentrated supplement claims.
The most interesting and best-supported finding is about libido: several small randomised trials suggest maca can improve sexual desire — and, notably, it appears to do so without changing hormone levels. Studies consistently find no significant effect on oestrogen, testosterone or other sex hormones. There's also some preliminary evidence it may ease certain menopausal symptoms and help with antidepressant-induced low libido. For energy and mood, the evidence is weaker and more anecdotal.
This is the key thing the 'hormone-balancing superfood' marketing gets wrong: maca does not balance or change your hormones. Its libido and wellbeing effects, where real, work through some other (still unclear) pathway — not by acting on oestrogen or progesterone. So it can be genuinely useful for desire while being completely mislabelled as a hormonal remedy. A real effect, a wrong explanation.
Maca comes in different colours — yellow, red and black — and small studies hint they may differ: red maca is most studied for prostate (in men) and possibly bone, black maca for energy, stamina and mood. The evidence is preliminary, but it's a genuine (not purely marketing) distinction worth knowing if you're choosing a product.
Gelatinised maca powder (easier to digest), around 1.5–3 g/day, for at least 6–8 weeks. It's well tolerated; those with thyroid conditions should note it's a cruciferous (goitrogenic) plant and is best cooked/gelatinised.
Maca has genuine, if modest, evidence for libido in women — but it works without changing your hormones, so the 'hormone-balancing' label is wrong even when the desire benefit is real. Safe and worth a 6–8 week trial for libido; don't expect it to fix a hormonal problem. Use at your own discretion.
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Based on guidance from the NHS, NICE, Cleveland Clinic and peer-reviewed research.
General information, not a substitute for personal medical advice — always consult your doctor or a qualified health professional before making health decisions. If you are pregnant, breastfeeding, trying to conceive, under 18, or taking medication, speak to your doctor before starting any supplement.