Maca Root Dosage Calculator
A Peruvian root vegetable with adaptogenic properties. RCTs support benefits for libido, sexual dysfunction (including SSRI-induced), menopausal symptoms, and mood — with a notably different mechanism from phytoestrogenic herbs.
What is Maca Root?
Maca (Lepidium meyenii) is a cruciferous root vegetable native to the Peruvian Andes, cultivated at 4,000–4,500m altitude. Unlike phytoestrogenic herbs (red clover, black cohosh), maca does not contain oestrogens or oestrogen-mimicking compounds and does not alter serum oestrogen, progesterone, FSH, or LH levels in RCTs — its mechanism is distinct and not fully characterised, but involves benzylglucosinolate metabolites (isothiocyanates) and macamides (unique fatty acid derivatives) that appear to act on the hypothalamus and adrenal system as adaptogens. Deficiency in the traditional sense does not apply; maca's benefits represent pharmacological effects at supplemental doses rather than repletion of a missing nutrient. **Libido and sexual function:** The highest-quality evidence. Multiple double-blind RCTs demonstrate that 1.5–3 g/day maca root significantly improves subjective sexual desire in men and postmenopausal women versus placebo (Gonzales et al., Andrologia, 2002; Dording et al., CNS Neuroscience & Therapeutics, 2008). A notable application: maca at 3 g/day reduced SSRI-induced sexual dysfunction in a double-blind trial — one of few supplements with evidence for this specific indication. **Menopause:** A 2008 RCT (Meissner et al.) found maca reduced psychological symptoms and sexual dysfunction in postmenopausal women by stimulating ovarian follicle maturation without altering hormone levels — consistent with the non-phytoestrogenic mechanism. Consult your physician before using maca if you have a hormone-sensitive condition.
How to Take Maca Root
No established RDA or UL. **Standard dose:** 1,500–3,000 mg/day of standardised maca root extract (or 3–5 g whole root powder). Black maca (one of three colour varieties: yellow, red, black) has specific evidence for memory and male fertility; red maca has the best evidence for prostate and bone health; yellow maca is the most studied for libido. Use a standardised extract for consistent glucosinolate content when possible. Benefits typically emerge after 4–8 weeks of consistent use.
Timing Recommendations
Take with food to improve GI tolerability. Morning or midday dosing avoids the mild energising effect interfering with sleep. Split doses (morning + midday) provide more consistent plasma glucosinolate exposure throughout the day.
Potential Side Effects & Safety
Generally well tolerated. Mild GI effects (bloating, altered stool) occur occasionally — resolved with food co-administration. Thyroid caution: maca contains glucosinolates that can inhibit thyroid peroxidase (TPO) at high doses, potentially worsening hypothyroidism in iodine-deficient individuals. This is a minor concern at standard doses with adequate iodine intake.
Who should avoid Maca Root?
Hormone-sensitive conditions (oestrogen-receptor-positive breast cancer, endometriosis, uterine fibroids): while maca is non-oestrogenic, preclinical data shows complex sex hormone interactions — consult your oncologist or gynaecologist. Thyroid disease with iodine deficiency: glucosinolate content may impair iodine uptake. Pregnancy: insufficient safety data beyond traditional food use.
Best Stacks with Maca Root
Maca + ashwagandha for a comprehensive adaptogenic libido and stress-resilience stack covering HPA axis (ashwagandha) and hypothalamic-gonadal (maca) pathways. For SSRI-induced sexual dysfunction: maca (3 g) + zinc (25 mg) + vitamin D3 (2,000 IU) addresses multiple hormonal cofactors.
Scientific References
All dosage recommendations are grounded in peer-reviewed research.
- 1
- 2A double-blind, randomized, pilot dose-finding study of maca root for the management of SSRI-induced sexual dysfunction
CNS Neuroscience & Therapeutics · 2008
Maca Root Dosage Calculator
Fixed dosage — independent of body weight
Your recommended daily dosage
Formula: 1,500–3,000 mg/day standardised root extract | benefits emerge after 4–8 weeks
Safety notes
- Hormone-sensitive cancers or conditions: consult your oncologist or gynaecologist before use.
- Thyroid disease: maca glucosinolates may impair thyroid iodine uptake — consult your doctor.
- SSRI-induced sexual dysfunction: 3 g/day has RCT evidence — discuss with your prescribing physician.
- Avoid in pregnancy — insufficient clinical safety data beyond traditional food consumption.
This calculator provides general guidance only. Always consult a qualified healthcare professional before starting any supplement.