Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in April 2026. Last updated: 21 September 2026.
Maca grows at an altitude of 3,500 to 4,500 metres in the Peruvian Andes — one of the most extreme growing environments in the world. Local Andean peoples used this root for more than 2,000 years as a food and as a traditional vitality remedy, and later it was so valued by Spanish colonists as a medium of exchange that in the sixteenth century it was also traded in the Spanish colonial trade. At Plenthera you will find organic gelatinised maca powder from KiKi Health (100 g) — the concentrated, more digestible version. We describe yellow, red and black raw maca and capsules below as market information.
Which maca suits you?
Overview of the common forms of maca on the market. At Plenthera we stock the gelatinised variant.
| Variant | Tradition | Best for |
|---|---|---|
| Yellow (raw) | General | First introduction, broad basis |
| Red (raw) | Female profile | Traditionally chosen by women |
| Black (raw) | Male + cognitive | Traditionally for men, focus, sport |
| Gelatinised (at Plenthera) | Concentrated | Daily use, sensitive stomach |
| Capsules (extract) | Practical | On the go, precise dosing |
What is maca?
Maca (Lepidium meyenii) is a root from the cabbage family (Brassicaceae), related to radish and mustard. It grows on the Peruvian Andean high plateau, at an altitude of 3,500-4,500 metres, and is traditionally used as an adaptogenic remedy.
Maca is a remarkable plant. At the altitudes where it grows, temperature fluctuations are extreme (from -10 to +20°C in a single day), UV radiation is intense and the air is thin. Other food crops do not survive these conditions — maca does. Local Andean populations have cultivated it for thousands of years as a staple food and as a valued "vitality remedy" for their livestock and people. When Spanish colonists entered the Inca world in the sixteenth century, they discovered that their livestock fared poorly at altitude — until they began feeding maca to the animals.
Botanically, maca belongs to the Brassicaceae — the same family as radish, mustard, cabbage and broccoli. The root we eat is the "tuber" of the plant, comparable to a radish but larger. Above ground, the plant looks inconspicuous. Three main colours are distinguished, not as different species but as phenotypes (colour variants): yellow (approximately 60% of production), red (~25%) and black (~15%). A purple variant is sometimes also distinguished.
What sets maca apart biochemically are the macamides and macaenes — lipid-amide compounds found only in maca. Maca also contains glucosinolates (typical of the Brassicaceae family), sterols, minerals and fibre. An important difference from plants such as soya, red clover and dong quai: maca contains no phytoestrogens. It therefore does not act via oestrogen receptors — an attractive profile for those who want to avoid oestrogenic influence. Also see our cacao category for the classic maca + cacao smoothie combo.
What does science say about maca?
Maca research is concentrated in Peru, with growing international interest. Clinical studies examine, among other things, effects on libido, physical endurance, menopausal complaints and mood. The results are generally positive in the sense of "improved subjective well-being scores", but the studies are usually small and methodologically limited.
The three colour variants appear to have slightly different profiles in limited clinical research. Black maca is more often associated with cognitive aspects and male vitality; red maca with female aspects and bone research; yellow maca as a general basis. This classification is folklore from practice more than scientific consensus — the colours contain the same basic constituents in slightly different ratios.
We therefore make no literal claims about its effects. Maca is a food supplement, not a medicine. With hormonal conditions or medication use: consult a doctor or orthomolecular therapist beforehand.
Raw vs gelatinised — what is the difference?
Raw maca contains approximately 60% starch — a large amount for an ingredient used as a supplement. For traditional Andean inhabitants who used maca as a staple food this was not a problem; for modern supplement users this starch can cause stomach complaints or a bloated feeling.
The solution: gelatinised maca. The raw root is cooked over a low heat, which breaks down the starch. The result is a powder that is more digestible, more concentrated per gram and gentler on the stomach. Important: "gelatinised" here does not refer to gelatine — it is a heating process, not an additive.
For those who prefer the wholefood route, raw maca is a good choice, but for most people who want to use maca daily, gelatinised is more practical and more digestible.
Maca at Plenthera and other forms on the market
Gelatinised maca powder (at Plenthera)
KiKi Health Maca Poeder Biologisch Gelatiniseerd, 100 g. Starches broken down by heating — more digestible and more concentrated per gram. The logical choice for those who use maca daily and have a sensitive stomach.
Other forms on the market
Yellow maca powder (raw) — the most common variant, approximately 60% of production. The general basis, mild in taste, slightly nutty.
Red maca powder (raw) — approximately 25% of production. Traditionally more often recommended for women; in Peruvian research associated with bone- and hormone-related aspects.
Black maca powder (raw) — the rarest, approximately 15% of production. Traditionally more often recommended for men; in research associated with cognitive aspects and physical endurance.
Maca capsules (extract) — concentrated extract in capsule form, practical on the go and precisely dosable. We do not currently stock them.
How do you use maca?
A simple basic approach to maca:
- Determine your goal and colour: yellow (general), red (traditionally female), black (traditionally male/cognitive).
- Start with 1 gram (a quarter teaspoon) per day — build up gradually to 1.5-3 grams.
- With a sensitive stomach: choose gelatinised over raw.
- Mix the powder into smoothies, coffee, porridge or cacao drinks — it combines well with cacao and banana.
- Preferably take in the morning or early afternoon — some people experience a mildly alerting effect.
- Give it at least 4-6 weeks of consistent use for a fair assessment.
- With hormonal conditions, pregnancy or medication use: consult a therapist or doctor beforehand.
Myths and misconceptions about maca
Myth 1: "Maca works as a testosterone booster."
Maca has not been shown to raise testosterone levels in the blood. What research does suggest is an effect on subjective libido and well-being — independent of hormone levels. A testosterone-raising effect has not been scientifically demonstrated.
Myth 2: "Maca contains phytoestrogens, so it is not safe."
Incorrect. Maca contains no phytoestrogens — an important difference from soya and red clover. Maca does not act via oestrogen receptors, which actually makes it an attractive option for those who want to avoid oestrogenic effects.
Myth 3: "The more maca, the better."
Above 5 grams per day, no known added-value effects have been reported. Some people actually experience an overstimulated feeling at higher doses. Start with 1 gram and build up gradually.
Myth 4: "All maca is equally good."
Not quite. Plant origin (genuine Peruvian high plateau vs lower-lying plantations elsewhere), harvesting method, drying and processing make a difference. Authentic Peruvian organic maca from the Junín region is the gold standard.
Combining maca with other supplements
Maca is often combined with other supplements for specific goals. Popular combinations:
- Cacao: the classic superfood combo. Cacao softens the typical maca taste and provides magnesium and flavanols.
- Lion's Mane: focus theme alongside maca.
- Cordyceps: for the sport and energy theme.
- Spirulina: superfood stack with protein and minerals.
- B vitamins: vitamin B6, B12, riboflavin and niacin contribute to normal energy-yielding metabolism (authorised claims).
- Vitamin D: for general basic coverage.
Frequently asked questions
What is maca?
Maca (Lepidium meyenii) is a root from the Peruvian Andean high plateau (3,500-4,500 m). A traditional adaptogenic remedy for 2,000+ years.
How does maca work?
Maca contains unique macamides and macaenes plus minerals. Research examines effects on libido, energy and menopausal complaints; the studies are small.
What is the difference between yellow, red and black maca?
The same plant, different phenotypes. Yellow (60% of production): general. Red (25%): traditionally female profile. Black (15%): traditionally men and cognitive.
What is gelatinised maca?
Raw maca that has been cooked over a low heat to break down the starch. More digestible and more concentrated per gram. Nothing to do with gelatine.
How much maca per day?
1.5-3 grams of powder or 500-1500 mg of extract per day. Build up gradually from 1 gram.
When should you take maca?
Preferably in the morning or early afternoon — some people experience a mildly alerting effect.
Does maca help with energy?
Clinical research suggests positive effects on subjective energy levels and endurance, but the studies are small. We make no claims about its effects.
Does maca help with libido?
Clinical research shows an effect on subjective libido — independent of hormone levels. The evidence is limited; we make no literal claims.
Does maca contain phytoestrogens?
No. Unlike soya or red clover, maca contains no phytoestrogens. It does not act via oestrogen receptors.
Does maca have side effects?
Generally well tolerated. Some people report an overstimulated feeling or poor sleep at high doses — build up gradually and avoid taking it late in the day.
Sources
- Gonzales GF., "Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands", Evid Based Complement Alternat Med (2012).
- Shin BC. et al., "Maca (L. meyenii) for improving sexual function: a systematic review", BMC Complement Altern Med (2010).
- Meissner HO. et al., "Use of gelatinized maca in early-postmenopausal women", Int J Biomed Sci (2006).
- Wang Y. et al., "Maca: An Andean crop with multi-pharmacological functions", Food Res Int (2007).
Disclaimer: This text is for informational purposes only and does not replace medical advice. Maca is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.