Maca (Lepidium meyenii)

Evidence-based guide to Maca: benefits, dosage, safety and interactions.

Evidence

Moderate: Stronger clinical evidence base in male fertility (sperm motility/quality); female evidence is smaller and centers on mood, energy, and general wellbeing rather than a direct fertility endpoint.

Traditional use and mechanism

Andean staple food/medicine at 4,000–4,500 m altitude for ≥2,000 years. Used to maintain fertility, vitality, and reproductive function under extreme physiological conditions. Traditional Andean understanding: dense nutrition sustains the whole reproductive system.

Safety

Excellent safety profile as a food — eaten daily by Andean populations for millennia. No serious adverse events documented at normal supplemental doses. GI adjustment (gas, bloating) possible initially — use gelatinised form to minimise. Iodine content is the main clinical safety consideration.