Best Maca Supplements for 2026

Swanson Maca 500mg (100 Capsules)

NOW Foods Maca 6:1 Concentrate 750mg RAW (90 Veg Capsules)

Gaia Herbs Maca Powder (Gelatinised) 227g

Swanson Maca 500mg (60 Capsules)

Essensey Multivit For Him + Maca Root (90 Capsules)

Creative Nature Organic Maca Powder (300g)

Essensey Maca 500mg (90 Capsules)

Welzo Maca Root 5000mg (120 Capsules)

Pure Encapsulations Maca-3 (60 Capsules)

NOW Foods Maca RAW (750mg) “Maca 44” (90 Veg Capsules)

Osavi Maca 1000mg

Double Wood Supplements Maca Root (300 x 500mg Capsules)

Swanson Maca Extract 500mg (60 Capsules)

BioTechUSA Maca (60 Capsules)

AllNutrition Maca 500mg (90 Capsules)

NOW Foods Maca 500mg (100 Capsules)

NOW Foods Maca 500mg (100 Veg Capsules)

Rio Amazon Supplements Organic Maca (Gelatinized) 500mg (60 Capsules)

Rio Amazon Supplements Organic Maca (Gelatinized) 500mg (120 Capsules)

Rio Amazon Powders Organic Maca Powder (200g)

How Maca Works in the Body

Maca (Lepidium meyenii) is best understood as a bioactive food-root that may support the body’s stress and reproductive signalling rather than acting like a hormone. In clinic, this matters because many people assume maca “boosts hormones” directly. The better-supported explanation is that maca may influence upstream neuroendocrine control (the brain–gland signalling network), which can change how energy, libido, mood, and stress resilience are experienced.

Mechanistically, maca contains unique lipid compounds (often described in the literature as macamides/macaenes) and a wider mix of phytonutrients. Human evidence is still developing, but a large human study hosted on King’s College London’s research portal explored daily red and black maca extracts over 12 weeks, reinforcing why maca is discussed in the context of wellbeing, vitality, and symptom perception rather than “replacement hormones”.

For people worried about “testosterone claims”, it’s helpful to know that maca’s popularity partly comes from trials showing libido changes without a corresponding testosterone rise. A referenced summary chapter on Cambridge Core discusses maca in sexual health contexts and is consistent with the idea that signalling and subjective outcomes may shift without the blood markers people expect.

Types of Maca Supplements (What to Look For)

Maca products in the UK broadly fall into three categories: raw powders, gelatinised powders, and extract capsules. Raw maca keeps the full starch/fibre profile; gelatinised maca has been heat-processed to remove much of the starch; extracts concentrate constituents to reduce dose size.

From a quality-and-safety perspective, the UK’s Food Standards Agency guidance on food supplements is the right baseline: buy products with clear labelling, traceability, and responsible claims. If you’re comparing like-for-like, the most clinically meaningful label details are (1) dose per serving, (2) whether it’s raw vs gelatinised vs extract, and (3) whether the manufacturer provides batch testing information.

If you have a sensitive gut, gelatinised maca is often the most practical starting point, because the lower starch load may be easier to tolerate than raw powder. If you want precision dosing, capsules or extracts may be easier to standardise day-to-day.

Red vs Black vs Yellow Maca: Which Is Best?

“Red, black, and yellow” maca refers to different natural phenotypes with distinct phytochemical patterns. The most honest answer is: there isn’t one best colour for everyone—the best choice depends on your goal and tolerance.

The strongest human work comparing red and black maca is accessible via King’s College London’s portal, where red and black extracts were examined in adults over 12 weeks. Clinically, this supports using colour selection as a “targeting tool” rather than a marketing gimmick: some people prefer black maca for drive/training-related goals, and some prefer red maca when the focus is comfort during hormonal transition.

Yellow maca is the most common commercially and is often chosen as a balanced “general wellbeing” option. If you’re unsure, yellow or a blended formulation is often the simplest starting point.

How to Choose the Right Maca Supplement for Your Needs

Good selection is about matching the product format to your physiology and goal. For libido and vitality support, capsule extracts can be easier to dose consistently. For food-based nutrition and smoothies, powders are convenient, but digestive tolerance varies.

If you’re using maca alongside other botanicals or supplements, treat it like any other active ingredient: check interactions and avoid stacking multiple “energising” products at once. The UK regulator has repeatedly warned that herbal products can cause adverse reactions and interactions; in the MHRA’s safety update, the point that tends to land clinically is: These products have the potential to cause adverse reactions as well as interact with conventional medicines. That’s from the MHRA’s herbal products safety update.

Practical rule: choose one maca product, take it consistently, and assess with a simple symptom score (energy, sleep, mood, libido, cycle comfort) before changing anything.

How to Take Maca Supplements for Best Results

Maca is not a stimulant like caffeine. Most people do best with daily consistency rather than “as needed” use. A common clinical approach is to start low for 7–10 days (to test tolerance), then move toward a typical daily range used on product labels.

Timing: take maca earlier in the day if it noticeably increases alertness. If you’re using it for libido rather than energy, timing matters less than consistency.

If you’re an athlete subject to anti-doping rules, treat supplements cautiously. The UK’s anti-doping authority reminds athletes that athletes are solely responsible for any prohibited substances in their system—a principle discussed on UK Anti-Doping’s supplement risk guidance. Even for non-competitive gym-goers, this reinforces why quality control matters.

Maca for Women: Hormones, PMS, and Menopause

In women, maca is most often used for perimenopausal wellbeing (energy, mood, libido) and for cycle-related comfort. The clinically appropriate expectation is symptom support, not a guarantee of hormonal “correction”.

For menopause specifically, it’s important to anchor decisions to credible UK guidance. The British Menopause Society’s non-hormonal treatments consensus statement provides a clinician-facing framework for non-hormonal options and the level of evidence typically available for complementary approaches. If you’re choosing maca because you don’t want HRT, use it as part of a broader plan: sleep, resistance training, protein adequacy, alcohol moderation, and symptom tracking.

If you’re unsure whether you should be exploring HRT vs non-hormonal options, the NHS overview of alternatives to HRT is a sensible, UK-grounded starting point for risk/benefit thinking.

Maca for Men: Testosterone, Fertility, and Performance

Men often come to maca searching for “testosterone support”. The safest clinical framing is: maca may support libido and perceived vitality, but it should not be treated as testosterone therapy.

If symptoms suggest clinically low testosterone (persistent low libido, erectile changes, fatigue, mood changes), it’s better to evaluate properly than self-treat. A clear, NHS-based explanation of symptoms and the concept of age-related change is outlined in the NHS page on the ‘male menopause’.

On fertility: supplements should never delay evidence-based assessment if conception is taking longer than expected. The UK fertility regulator’s perspective on complementary approaches is measured; the HFEA’s guidance on complementary and alternative therapies is useful for keeping expectations realistic and prioritising proven clinical pathways when needed.

Maca for Energy, Sport, and Performance

There is UK-based academic interest in maca for performance outcomes. A pilot investigation hosted by Northumbria University’s research portal explored maca in trained cyclists, reflecting how maca is used in sport: more for perceived stamina and drive than for acute “kick”.

The practical performance lens is simple: if maca helps, you usually notice smoother training adherence (better motivation, less perceived grind), not a dramatic jump in VO₂ max. And if you’re stacking multiple ergogenic aids, reduce complexity first—one change at a time is how you get a clean answer.

Maca and Mental Health: Mood, Stress, and Motivation

Maca is sometimes used for mood and stress resilience, but it should be positioned as supportive—not as a treatment for anxiety or depression. The UK’s Mental Health Foundation briefing on mental health and nutrition sets the broader context: nutrition can influence emotional wellbeing, but it’s not a replacement for appropriate care.

One statistic from the same organisation is worth remembering for why “foundations first” matters: mental health represents a large share of demand, yet the Foundation notes that mental health receives 5.8% of total UK health research spend despite representing 23% of service demand—figures highlighted in its report on the UK’s mental health landscape at Surviving or Thriving?.

In practice, if maca supports mood, it’s usually via energy regulation, stress perception, and motivation—not via sedation. If mood symptoms are persistent, escalating, or linked to sleep breakdown, focus on assessment and structured support.

Side Effects and Safety Considerations

Most people tolerate maca well, but side effects can occur—commonly digestive discomfort (especially with raw powder), headaches during the first week, or sleep disruption if taken late.

Safety fundamentals in the UK are best anchored to official supplement guidance. The Food Standards Agency emphasises responsible purchasing and appropriate labelling, while the MHRA reminds clinicians and consumers to consider interactions, as described in its update on safe use of herbal medicines.

If you are pregnant, breastfeeding, under 18, have a hormone-sensitive cancer history, are on anticoagulants, or are managing thyroid disease, treat maca as a “discuss first” supplement.

How Long Does Maca Take to Work?

Expectations should be time-based, not dose-based. In real-world use, the earliest changes are often subtle (sleep quality, morning energy, libido interest) and usually appear over 2–4 weeks. More stable benefits, if they occur, often settle in by 6–12 weeks, which aligns with the time windows used in human supplementation research hosted by UK academic portals such as King’s College London.

If you feel nothing after 8 weeks at a sensible dose, changing the type (gelatinised vs extract) is more rational than simply doubling dose.

Maca Supplements vs Whole Maca Root

Whole maca (as a food powder) provides a broader nutritional matrix, but supplements (especially extracts) offer dosing precision and often better tolerance. Think of it like this: food maca is a “dietary add-on”, while extracts are a “targeted intervention”.

If you’re sensitive to fibre or prone to bloating, a capsule extract is often easier than adding tablespoons of powder. If you enjoy smoothies and tolerate it well, whole maca can be a practical lifestyle approach.

Are Maca Supplements Worth Taking in 2026?

For the right person, maca can be worth it—particularly if your goal is improved vitality, libido, training motivation, or support through hormonal transition, and you’re using it alongside fundamentals (sleep, protein adequacy, strength training, stress management).

The key is choosing a quality product, setting realistic expectations, and avoiding the trap of using supplements to postpone medical evaluation when red flags exist. If you’re using maca as a menopause support tool, anchor your broader plan in clinician-led guidance like the British Menopause Society consensus statement PDF, then trial maca as one component—not the whole strategy.

Why You Should Trust Us

This guide is written using a clinician-led, evidence-aware approach. Rather than relying on supplement marketing claims, it focuses on how maca is understood in human physiology, how it is used in real-world practice, and where its benefits are supportive rather than curative. The aim is clarity, balance, and practical decision-making for people considering maca as part of a wider health strategy.

What Is Maca Made From?

Maca is made from the root of Lepidium meyenii, a cruciferous plant traditionally grown in the Peruvian Andes. The usable part is the dried root, which is processed into powder or extract. Nutritionally, maca contains carbohydrates, fibre, small amounts of protein, minerals, and unique lipid compounds associated with its functional effects.

What Is Maca Powder?

Maca powder is the ground form of dried maca root. It may be raw or gelatinised. Raw powder retains more fibre and starch, while gelatinised maca has been heat-treated to improve digestibility. Powdered maca is commonly added to foods or drinks rather than taken for precise dosing.

How Is Maca Root Generally Consumed?

Traditionally, maca is consumed as a cooked food or porridge. In modern use, it is consumed as a powder, capsule, or extract. Capsules and extracts are more common for people using maca for targeted wellbeing support rather than as a dietary ingredient.

Does Maca Root Hold Superfood Status?

Maca is often labelled a “superfood” due to its nutrient density and traditional use. From a clinical perspective, this term is informal. Maca is better described as a functional food with bioactive compounds rather than a nutritionally complete or medicinal substance.

How Do Maca Root Supplements Work?

Maca supplements appear to work by supporting neuroendocrine communication rather than altering hormone levels directly. This means maca may influence how the body perceives stress, energy demand, and reproductive signalling without acting as a hormone itself.

How Long Does It Take for Your Body to Absorb Maca?

Maca is absorbed during digestion like other plant-based compounds. Powdered forms are absorbed within hours, while extracts may be absorbed slightly faster due to lower fibre content. Absorption does not equal effect, which depends on repeated use.

How Long Does It Take for Maca to Work?

Most people require consistent daily use for several weeks before noticing changes. Early effects may include changes in energy or motivation, while hormone-related or mood-related effects often take longer to emerge.

Maca Root Powder May Improve Your Energy

Maca is commonly associated with improved perceived energy. Unlike stimulants, this effect is not rapid or jittery and is more often described as steadier endurance or improved day-to-day vitality.

Maca Powder May Have Anti-Depressant Effects

Some users report improved mood and motivation while using maca. These effects are likely indirect and related to energy regulation, libido signalling, and stress perception rather than direct antidepressant action.

Maca Extract May Improve Fertility and Increase Libido

Maca has been studied for its effects on libido and reproductive parameters, particularly in men. Benefits appear to relate to sexual desire and function rather than hormonal changes.

Maca Extract May Lower Inflammation

Maca contains compounds with potential anti-inflammatory activity. These effects are mild and supportive rather than therapeutic and should not be compared to anti-inflammatory medications.

Maca Powder May Have Antioxidant Effects

Maca provides plant antioxidants that may contribute to cellular protection. This role is supportive and part of overall dietary antioxidant intake rather than a primary intervention.

Maca Powder May Reduce Symptoms of Menopause

Some women use maca during perimenopause or menopause to support energy, mood, and libido. These effects appear to be non-hormonal and vary between individuals.

Maca for Mental Health and Brain Health

Maca may support mental clarity and motivation through energy and stress pathways. It is not a treatment for mental health conditions and should not replace professional care.

Maca for Diabetes

There is limited evidence on maca and blood glucose regulation. People with diabetes should treat maca as a food-based supplement and monitor responses carefully.

Maca for General Health

For general health, maca may support vitality, wellbeing, and resilience when used alongside sleep, nutrition, and physical activity. It should not be relied on as a standalone health solution.

How to Take Maca Capsules

Maca capsules are typically taken once daily, often earlier in the day. Starting with a lower dose allows tolerance assessment before increasing to the full serving size.

Alternatives to Maca Root Supplements

Alternatives include other adaptogenic or vitality-supporting supplements such as ashwagandha, ginseng, or rhodiola. Choice depends on individual goals, tolerance, and health context.

What Are the Signs of Maca Deficiency?

There are no recognised signs of maca deficiency, as maca is not an essential nutrient. Any benefits from maca supplementation reflect optional support rather than correction of a deficiency state.

Frequently Asked Questions About Maca Supplements

What is maca and what is it used for?

Maca is a Peruvian root traditionally used as a food and tonic. In supplement form, it is most commonly used to support energy levels, libido, stress resilience, and wellbeing during hormonal transitions, rather than to directly change hormone levels.

Does maca actually balance hormones?

Maca does not contain hormones and does not replace oestrogen or testosterone. Instead, it is thought to support neuroendocrine signalling, which may influence how hormonal changes are perceived by the body.

Is maca safe to take every day?

For most healthy adults, maca is considered safe when taken daily at typical supplement doses. Long-term use is common, though some people choose to take short breaks every few months.

How long does maca take to start working?

Most people notice subtle effects within 2 to 4 weeks, with clearer benefits—if they occur—appearing after 6 to 12 weeks of consistent use.

Which type of maca is best: red, black, or yellow?

Yellow maca is often used for general wellbeing, red maca is commonly chosen during menopause or for prostate-related goals, and black maca is more often associated with stamina, libido, and male fertility support.

Does maca increase testosterone in men?

Current evidence suggests maca does not increase testosterone levels. Reported benefits in men are more likely linked to libido, motivation, and perceived vitality rather than hormonal changes.

Can maca help with menopause symptoms?

Some women report improvements in energy, mood, and libido during perimenopause and menopause. These effects appear to be non-hormonal and vary between individuals.

Is maca suitable for women with PMS?

Maca is sometimes used to support cycle-related wellbeing, particularly energy and mood. It should not be viewed as a treatment for severe PMS or PMDD but may be supportive for some women.

Can maca improve fertility?

Maca has been studied for sperm quality and libido in men and is traditionally associated with reproductive health. It should not replace fertility assessment or medical care where needed.

Does maca give you energy like caffeine?

No. Maca is not a stimulant. Any energy-related effects are usually described as steadier or more sustained rather than a rapid “boost.”

Should maca be taken in the morning or evening?

Many people prefer taking maca earlier in the day, as it can feel energising. Timing is less important than consistency.

Can maca affect sleep?

If taken late in the day, some people report difficulty falling asleep. This is more likely due to increased alertness rather than a sedative or stimulant effect.

Is maca good for stress and mood?

Maca is sometimes used to support stress resilience and motivation. It is not a treatment for anxiety or depression but may support overall wellbeing in otherwise healthy individuals.

What are the side effects of maca?

Side effects are usually mild and may include digestive discomfort, headaches during the first week, or sleep disturbance if taken late. Raw maca is more likely to cause bloating than gelatinised forms.

Who should not take maca?

People who are pregnant, breastfeeding, under 18, or managing hormone-sensitive conditions or thyroid disorders should seek medical advice before using maca.

Is maca better as a powder or capsule?

Powders are convenient for food-based use but may cause digestive issues for some people. Capsules and extracts allow for more precise dosing and are often better tolerated.

Can maca be taken with other supplements?

Maca can usually be combined with other supplements, but stacking multiple energising or adaptogenic products at once may increase side effects. Introducing one supplement at a time is recommended.

Is maca worth taking in 2026?

For people seeking non-hormonal support for energy, libido, or wellbeing, maca remains a low-risk option when used alongside healthy lifestyle foundations and realistic expectations.