Maca for Men 40+: What the Andean Root Actually Does (and What It Does Not)

What maca is

Maca (Lepidium meyenii) is a cruciferous root vegetable cultivated for centuries in the high-altitude Andean regions of Peru, primarily at elevations above 4000 meters. It belongs to the brassica family alongside broccoli, cabbage, and watercress, which is relevant for understanding both its glucosinolate content and the cooking considerations that traditional Andean preparation reflects.

The bioactive compounds identified in maca include macamides (long-chain fatty acid amides), macaenes (polyunsaturated fatty acids), glucosinolates and their breakdown products, polysaccharides, and a range of amino acids and minerals. The macamides have received the most attention in the recent literature because they are unique to maca and show binding activity at the CB1 cannabinoid receptor and at the fatty acid amide hydrolase (FAAH) enzyme, both of which have downstream implications for mood and motivation.

The traditional use of maca is as a food rather than a medicine. Andean populations consume it in cooked form (boiled, baked, or stewed), in quantities that would be measured in grams of dry weight per day if scaled to dose-equivalent supplementation. The supplement format, typically a concentrated powder or capsule, is a modern adaptation that condenses what would otherwise be a meal-quantity intake into a few capsules.

The color of maca matters less than marketing implies. Maca roots come in yellow, red, and black varieties, with some preliminary preclinical evidence suggesting different varietal effects on sperm parameters or psychological symptoms, but no rigorous head-to-head human trials have established that one color is clinically superior for general use.

What maca is NOT: the testosterone myth

This section exists because the testosterone framing is the single most common misrepresentation of maca in the marketplace. The trial data on this is unambiguous and worth stating clearly.

Gonzales GF et al. (2002), published in Andrologia, specifically measured serum testosterone, LH, FSH, prolactin, and estradiol before, during, and after 12 weeks of maca supplementation in healthy adult men aged 21 to 56 [Gonzales GF et al., 2002, Andrologia, n=57]. Participants received either 1500mg or 3000mg of gelatinized maca per day, or placebo. Self-reported sexual desire improved significantly in the maca arms compared to placebo at weeks 8 and 12. Serum testosterone, LH, FSH, prolactin, and estradiol did not change from baseline in any arm.

This is a clean negative result on the hormonal mechanism. The compound moved a behavioral marker (sexual desire) without moving the hormones that the marketing implies it works through. Subsequent trials have replicated the no-change finding on testosterone. If you are taking maca because you want your testosterone to go up, the published evidence says you are taking the wrong compound.

What maca appears to do, based on the same trials, is improve sexual desire through some non-hormonal mechanism. This is a real and measurable effect. It is just not the mechanism the marketing implies, and the distinction matters for setting expectations and for making clinical decisions in the context of any concurrent testosterone or hormonal therapy.

For executives who are running comprehensive bloodwork and tracking hormonal markers as part of a longevity protocol, this distinction is particularly important. Maca will not move your testosterone number. If your testosterone is low, the appropriate intervention is to investigate the underlying cause with an endocrinologist, not to add maca and expect the lab to shift.

The Gonzales 2002 trial in detail

The Gonzales 2002 trial is worth dissecting because it is the primary citation for nearly all maca marketing and because the details of the trial constrain what claims can honestly be made.

The trial enrolled 57 men aged 21 to 56 with no diagnosed sexual dysfunction. Participants were randomized in a double-blind placebo-controlled design to three arms: 1500mg gelatinized maca per day, 3000mg gelatinized maca per day, or matching placebo. The intervention was 12 weeks. The primary outcomes were the Sexual Desire Inventory (a validated psychometric instrument) and the Andrology Inventory.

Results showed statistically significant improvement in sexual desire scores in both maca arms compared to placebo at weeks 8 and 12. There was no clear dose-response between 1500mg and 3000mg in this trial, which is consistent with what would be expected if the underlying mechanism saturates at lower doses or if the inter-individual variability is large enough to swamp the dose difference.

Critically, the hormone panels were unchanged in all three arms. Serum testosterone, LH, FSH, prolactin, and estradiol showed no statistically significant change from baseline in maca or placebo arms.

The trial design strengths are the placebo-controlled randomized structure, the validated psychometric instrument, and the explicit hormone measurement. The weaknesses are the small sample size, the relatively young age range that does not match the 40+ executive population reading this article, and the single source of maca preparation (gelatinized form from a specific Andean cultivar).

Gonzales 2003, published in Asian Journal of Andrology, extended the work to semen parameters in healthy adult men [Gonzales GF et al., 2003, Asian Journal of Andrology]. The findings showed improved seminal volume, sperm count, and sperm motility in the maca arms compared to baseline, again without serum testosterone changes. This is consistent with a non-hormonal mechanism for the observed effects.

Possible mechanisms

If the effect is not through testosterone, then what is it? The honest answer is that the mechanism is not fully characterized in humans, but several plausible candidates exist.

Dopaminergic signaling. Sexual desire is mediated heavily by dopamine pathways, and the macamides have been shown in preclinical models to interact with the endocannabinoid system, which in turn modulates dopamine release in the nucleus accumbens and other reward-related regions. This is a plausible pathway for the desire improvement seen in the trials, although direct human evidence is limited.

Adaptogenic stress modulation. Maca is grown at extreme altitude under harsh conditions, and the plant produces compounds that may help it tolerate oxidative and environmental stress. Some preclinical evidence suggests these compounds modulate the HPA axis in stressed animals. If part of the desire improvement in humans is mediated through reduced chronic stress effects on libido (rather than a direct libido-enhancing effect), this could be the pathway.

Glucosinolate breakdown products. Brassica-family vegetables convert glucosinolates into isothiocyanates and indoles during chewing and digestion. These compounds have anti-inflammatory and detoxification effects, though whether they contribute meaningfully to the sexual desire endpoint is speculative.

Energy and mood substrate. Maca contains a moderate quantity of essential amino acids, B vitamins, and minerals including iron and zinc. For individuals with subclinical deficiencies in these micronutrients, the maca intake may improve overall energy and mood, which in turn supports sexual desire indirectly.

The cleanest summary is that maca probably works through a combination of dopaminergic and adaptogenic pathways that have not been fully isolated in human trials. The effect is real per the trial data. The mechanism is partially understood but not closed.

Other human evidence

Shin BC et al. (2010) published a systematic review in BMC Complementary and Alternative Medicine that pooled the available randomized trials of maca for sexual dysfunction in men [Shin BC et al., 2010, BMC Complementary and Alternative Medicine]. The conclusion was that the existing evidence base, while small, points consistently toward improvement in sexual desire and function, but the authors flagged the limited sample sizes and the heterogeneity of preparations as constraints on confidence. The review is honest about both the positive direction of the data and the limits of the evidence base.

Stojanovska L et al. (2015), published in Climacteric, looked at maca in menopausal women rather than men [Stojanovska L et al., 2015, Climacteric]. The trial showed reductions in psychological symptoms and improved sexual function over 12 weeks. This is a different population than the focus of this article but adds to the picture that maca has effects across hormonal contexts that are not directly hormone-mediated.

Brooks NA et al. (2008), in Menopause, also reported improvements in sexual function in postmenopausal women on maca [Brooks NA et al., 2008, Menopause]. The consistent finding across these trials is that maca affects sexual desire and function in both men and women, in populations with and without sex hormone abnormalities, which further supports the non-hormonal mechanism hypothesis.

The Beharry S and Heinrich M (2018) review in Journal of Ethnopharmacology summarized the broader literature and reached similar conclusions: maca shows consistent positive signals on sexual function endpoints, the mechanism is not well-characterized, the evidence base is small, and the safety profile is favorable.

For an honest assessment, maca sits in the same evidence tier as Lion's Mane: small trials that consistently point in one direction, a coherent mechanism that is not fully proven, and a low-cost protocol that is reasonable to run for those who care about the specific endpoint the trials measured.

Dose: 1500 vs 3000 mg, gelatinized vs raw

The trial doses cluster at 1500mg and 3000mg per day. Gonzales 2002 used these specific doses and found no clear difference in efficacy between them. The practical implication is that 1500mg per day is the lower dose that has produced trial signals, and going higher than 3000mg per day is not supported by trial data.

Gelatinized maca differs from raw maca powder in that the gelatinization process pre-cooks the root, breaking down the starch content and removing some of the harder-to-digest components. Traditional Andean preparation involves cooking maca before consumption, and the gelatinized form mirrors this. Raw maca powder is also available but may cause more gastrointestinal complaints in some users and has not been the form used in most clinical trials.

Timing of dose is usually with a meal, partly for absorption and partly for gastrointestinal tolerance. Splitting the dose into morning and afternoon is reasonable for the higher 3000mg arm, since this matches what some users find better tolerated. Once-daily morning dosing also works for most people at 1500mg.

The compound is reasonably fast-acting in that subjective reports of effect emerge within 2 to 6 weeks for responders, but the trial measurement points are at 8 and 12 weeks. Running an 8-week trial before deciding whether maca belongs in the protocol is the evidence-aligned approach.

Apexzen Maca Drive Pure provides maca as a single-ingredient supplement in the H3 Performance pillar. As with all single-ingredient Apexzen supplements, the formulation is transparent without proprietary blends. For broader context on the H3 Performance protocol stack, see the Creatine for Executives Over 40 piece.

How to measure whether it is working

Sexual desire is the endpoint that the trials measured, so it is the endpoint to track if you are running an n-of-1 trial of maca.

Week 0 baseline. Score your subjective sexual desire on a 0 to 10 scale, averaged across the past two weeks. Be honest with yourself about the baseline.

Week 4 check. Repeat the same score. Look for direction more than magnitude. The trials saw effects emerge at 8 weeks, so 4 weeks is an early indicator.

Week 8 check. The trial signal point. If your subjective desire is meaningfully higher than baseline and the change does not correlate with other obvious factors (relationship change, stress reduction, sleep improvement), maca is doing something for you.

What NOT to track for maca: do not run a testosterone panel expecting changes. The trial data is explicit that hormones do not move. If your testosterone happens to change on maca, the change is not from maca, and you should investigate the underlying cause.

For executives also tracking energy and training metrics, maca may provide marginal subjective improvements in these dimensions for some users, but the primary trial endpoint is sexual desire. If you are taking maca for energy and your energy does not improve, that is consistent with the evidence base, not a failure of the compound.

Who should not take it

Thyroid considerations are the most discussed contraindication. Maca is a brassica, and the brassica family contains glucosinolates that can be goitrogenic in large quantities, particularly in individuals with iodine deficiency. Most modern populations have adequate iodine intake from iodized salt, but individuals with diagnosed hypothyroidism or autoimmune thyroid conditions should consult their endocrinologist before starting maca, and may want to monitor TSH after initiation.

Pregnancy and breastfeeding are contraindications because maca has not been tested in these populations. Traditional Andean use includes pregnant women but the trial database does not support this in modern terms.

Hormone-sensitive conditions including hormone-sensitive cancers warrant medical consultation. Although the trial data shows no change in sex hormones, the absence of a measurable effect in healthy adults does not necessarily extend to individuals with hormone-sensitive disease.

Individuals on testosterone replacement therapy or other hormonal optimization protocols may add maca for the sexual desire endpoint independent of the TRT effect, but should discuss with their prescribing physician to avoid attribution errors when interpreting bloodwork changes.

For most healthy adult men past 40 without these specific medical contexts, maca is well-tolerated and has a favorable safety profile in the published trials.

FAQ

Q: Does maca raise testosterone?

No. The Gonzales 2002 trial explicitly measured serum testosterone before, during, and after 12 weeks of maca supplementation at 1500mg or 3000mg per day and found no change. Subsequent trials have replicated this finding. Maca improves sexual desire through a non-hormonal mechanism.

Q: How long until maca works?

The trials saw effects at 8 and 12 weeks. Subjective responses often emerge at 4 to 6 weeks for individual responders. Plan for an 8-week trial period before deciding whether maca belongs in your protocol.

Q: Should I take 1500mg or 3000mg per day?

Gonzales 2002 found no clear difference in efficacy between 1500mg and 3000mg arms. Starting at 1500mg per day is the conservative evidence-aligned choice. Moving to 3000mg per day is reasonable if no effect is observed at 8 weeks on the lower dose.

Q: Gelatinized or raw maca, which is better?

Gelatinized maca is the form used in most published trials. It is also more digestible and less likely to cause gastrointestinal complaints. Raw maca powder is available but has not been studied at the same level of rigor. Gelatinized is the evidence-aligned default.

Q: What color maca should I take?

The major published trials used a mix of standard maca preparations without consistent color specification. Some preliminary preclinical evidence suggests differences between yellow, red, and black maca for specific endpoints, but no robust head-to-head human trials have established clinical superiority of one color. Standard mixed or yellow maca matches the trial preparations most closely.

Q: Can I take maca with creatine or other supplements?

Yes. No published interactions exist between maca and standard performance supplements. The mechanisms do not overlap meaningfully. If you are stacking with hormonal optimization or thyroid medications, consult your prescribing physician for monitoring guidance.

Q: Is maca safe long-term?

Traditional Andean use spans centuries with no major adverse events reported. Published trials of 12 to 16 weeks duration show no significant safety signals. Long-term continuous use beyond a year has not been formally studied in placebo-controlled trials but has not raised safety concerns in observational use.

Q: Will maca help with erectile dysfunction?

Maca improves sexual desire in the published trials. Erectile dysfunction is a different condition with vascular, neurological, and hormonal components, and maca is not the appropriate primary intervention for diagnosed ED. If desire is reduced and erections are otherwise functional, maca is a reasonable trial. If erections themselves are impaired, see a physician for a proper workup.

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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any supplement, especially if you take prescription medications, have a thyroid condition, or have a medical condition.