Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Maca grows at an altitude of 3,500 to 4,500 meters in the Peruvian Andes — one of the most extreme growing environments in the world. Local Andean peoples used this root for over 2,000 years for energy and endurance, and it was later so valued by Spanish colonists as a medium of exchange that it was also traded in Spanish colonial commerce in the sixteenth century. At Plenthera, you'll find premium maca in all four common varieties: yellow for general function, red and black for specific focus, and gelatinized for those seeking the concentrated, more digestible version.
Which maca is right for you?
| Variety | Tradition | Best for |
|---|---|---|
| Yellow (raw) | General | First acquaintance, broad effect |
| Red (raw) | Female profile | Hormone and bone issues (women) |
| Black (raw) | Male + cognitive | Men, focus, sports |
| Gelatinized (all colors) | Concentrated | Daily use, sensitive stomach |
| Capsules (extract) | Practical | On the go, precisely dosable |
What is maca?
Maca (Lepidium meyenii) is a root from the Brassicaceae family, related to radish and mustard. It grows on the Peruvian Andes plateau, at an altitude of 3,500-4,500 meters, and is traditionally used as an adaptogenic agent for energy, vitality, and hormone balance.
Maca is a remarkable plant. At the altitudes where it grows, temperature fluctuations are extreme (from -10 to +20°C in one day), UV radiation is intense, and the air is thin. Other food crops cannot survive these conditions — maca can. Local Andean populations have cultivated it for thousands of years as a staple food and as a valued "vitality-agent" for their livestock and people. When Spanish colonists entered the Inca world in the sixteenth century, they discovered that their livestock fared poorly at high altitudes — until they began feeding maca to the animals.
Botanically, maca belongs to the Brassicaceae family — the same family as radish, mustard, cabbage, and broccoli. The root we eat is the "tuber" of the plant, similar to a radish but larger. Above ground, the plant looks inconspicuous. Three main colors are distinguished, not as different species but as phenotypes (color variants): yellow (about 60% of production), red (~25%), and black (~15%). Sometimes a purple variant is also distinguished.
What biochemically distinguishes maca are the macamides and macaenes — lipid-amide compounds found only in maca. Additionally, maca contains glucosinolates (typical of the Brassicaceae family), sterols, minerals, and fibers. An important difference from other plants that support "hormone balance" (such as soy, red clover, dong quai): maca contains no phytoestrogens. It therefore does not work via estrogen receptors — an attractive profile for those who want hormone-oriented support without estrogenic influence. Also check our cacao category for the classic maca + cacao smoothie combo.
Science, colors, and EFSA status
Maca research is concentrated in Peru, with growing international interest. Clinical studies investigate effects on libido, physical endurance, menopausal symptoms, and mood, among others. The results are generally positive in terms of "improved subjective well-being scores," but the studies are typically small and methodologically limited.
The three color 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 base. This classification is practical folklore rather than scientific consensus — colors contain the same basic components in slightly different proportions.
Important: there are no health claims recognized by EFSA for maca. Therefore, we do not make literal claims of efficacy. Maca is a dietary supplement, not a medicine. For hormonal disorders or medication use: consult a doctor or orthomolecular therapist beforehand.
Raw vs gelatinized — what's the difference?
Raw maca contains approximately 60% starch — a large amount for an ingredient used as a supplement. For traditional Andean residents who used maca as a staple food, this was not a problem; for modern supplement users, this starch can cause stomach complaints or bloating.
The solution: gelatinized maca. The raw root is cooked over low heat, breaking down the starch. The result is a powder that is more digestible, more concentrated per gram, and gentler on the stomach. Important: "gelatinized" here does not refer to gelatin — it is a heating process, not an additive.
For those who prefer the wholefood route, raw maca is a great choice, but for most people who want to use maca daily, gelatinized is more practical and digestible.
The maca varieties at Plenthera
Yellow maca powder
The most common variant — about 60% of production. General adaptogenic effect, often the first choice for those trying maca. Mild in taste, slightly nutty.
Red maca powder
Rarer than yellow — about 25% of production. Traditionally more often recommended for women. In Peruvian research associated with bone and hormone-related aspects.
Black maca powder
The rarest — about 15% of production. Traditionally more often recommended for men, and in research associated with cognitive aspects and physical endurance.
Gelatinized maca powder
Starch deactivated by heating — better digestible and more concentrated per gram. The logical choice for those who use maca daily and have a sensitive stomach.
Maca capsules (extract)
Concentrated extract in capsule form — practical for on-the-go and precisely dosable.
How do you use maca?
Simple basic approach for maca:
- Determine your goal and color: yellow (general), red (female), black (male/cognitive).
- Start with 1 gram (quarter teaspoon) per day — gradually build up to 1.5-3 grams.
- For sensitive stomach: choose gelatinized over raw.
- Mix the powder into smoothies, coffee, oatmeal, or cacao drinks — combines well with cacao and banana.
- Preferably take in the morning or early afternoon — some experience a slightly alerting effect.
- Allow at least 4-6 weeks of consistent use for a fair evaluation.
- For hormonal disorders, pregnancy, or medication use: consult a therapist or doctor beforehand.
Myths and misconceptions about maca
Myth 1: "Maca acts as a testosterone booster."
Maca demonstrably does not increase testosterone levels in the blood. What research does suggest is an effect on subjective libido and well-being — independent of hormone levels. EFSA has not recognized any claims for this.
Myth 2: "Maca contains phytoestrogens, so it's not safe."
Incorrect. Maca contains no phytoestrogens — an important difference from soy and red clover. Maca does not act via estrogen receptors, which makes it an attractive option for those who want to avoid estrogenic effects.
Myth 3: "The more maca, the better."
Above 5 grams per day, no known added value effects have been reported. Some experience an overstimulated feeling at higher dosages. Start with 1 gram, build up gradually.
Myth 4: "All maca is equally good."
Not entirely. Plant origin (true Peruvian highlands vs. lower-lying plantations elsewhere), harvesting method, drying, and processing make a difference. Authentic Peruvian organic maca from the Junin region is the gold standard.
Maca combining with other supplements
Maca is often combined with other supplements for specific purposes. Commonly chosen combinations:
- Cacao: the classic superfood combo. Cacao softens the typical maca taste and provides magnesium and flavanols.
- Lion's Mane: mental focus + maca energy.
- Cordyceps: for sports and energy topics.
- Spirulina: superfood stack with protein and minerals.
- B-vitamins: for broader energy topics.
- Vitamin D: for general basic coverage.
Frequently Asked Questions
What is maca?
Maca (Lepidium meyenii) is a root from the Peruvian Andes plateau (3,500-4,500m). Traditional adaptogenic agent for 2,000+ years.
How does maca work?
Maca contains unique macamides and macaenes plus minerals. Research studies effects on libido, energy, and menopausal symptoms. EFSA claims do not exist.
What is the difference between yellow, red, and black maca?
The same plant, different phenotypes. Yellow (60% production): general. Red (25%): often female profile. Black (15%): often men and cognitive.
What is gelatinized maca?
Raw maca that has been cooked over low heat to break down the starch. More digestible and more concentrated per gram. No relation to gelatin.
How much maca per day?
1.5-3 grams of powder or 500-1500 mg extract per day. Gradually build up from 1 gram.
When to take maca?
Preferably morning or early afternoon — some experience a slightly alerting effect.
Does maca help with energy?
Clinical research suggests positive effects on subjective energy levels and endurance. EFSA claims do not exist.
Does maca help with libido?
Clinical research shows an effect on subjective libido — independent of hormone levels. EFSA claims do not exist; no literal claims can be made.
Does maca contain phytoestrogens?
No. Unlike soy or red clover, maca does not contain phytoestrogens. Does not work via estrogen receptors.
Does maca have side effects?
Generally well tolerated. Some report an overstimulated feeling or poor sleep at high dosages — build up gradually and avoid late intake.
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 dietary supplement, not a medicine. In case of doubt or medication use, we recommend consulting a doctor or orthomolecular therapist first.