Last updated: March 25, 2026
For thousands of years, natural aphrodisiacs have been used to give sexual desire a significant boost in both men and women. And while there are plenty of pharmaceutical drugs available today that are specifically marketed for their libido-boosting effects, many people still prefer natural alternatives. After all, it’s important to keep the fire burning in the bedroom, but unfortunately, for many of us, that doesn’t happen on its own. Fortunately, there are plenty of things to eat, drink, or smoke that can have you going at it like a Duracell bunny in no time. One of those remedies is maca, also known as Lepidium meyenii or Peruvian ginseng. In this article, we’ll take a look at what this plant can do for your sex life and why it’s been so popular on social media lately.
First things first: what is maca?
The effects discussed in this article have not yet been recognized by the European Commission as scientifically proven. Many studies are small-scale, and the evidence is currently limited. The maca plant is also known as Peruvian ginseng due to its reported energy-boosting effects. The plant has been growing in the Andes Mountains of Peru for over 3,000 years. It is a cruciferous vegetable related to broccoli, cauliflower, and kale. The plant is therefore a commonly used ingredient in Peruvian cuisine. It tastes good, is packed with vitamins, and has many beneficial uses in the bedroom. Several studies report that maca powder can be a potent aphrodisiac for both men and women, possibly by balancing sex hormones in the body. According to many users, its effects can increase energy, strength, stamina, and libido.
King of the Bedroom
The most well-known reported benefit of maca root is its ability to boost libido. A 2002 study showed that men who took 1.5 or 3 grams of maca per day had an increased libido compared to those who received a placebo, without any change in testosterone levels.1 A 2010 systematic review of the link between maca and sexual function found some evidence that maca may improve libido, but the authors cautioned that more research is needed. And a 2015 double-blind study found that 3 grams of maca per day may help with decreased libido in women taking an SSRI antidepressant.
But it doesn’t stop at libido. Maca root may also offer benefits for men with erectile dysfunction. A 2019 Japanese study examined the effect of maca extract in middle-aged men with mild to moderate erectile dysfunction and found improvements in both sexual and general well-being. A 2023 Korean randomized, double-blind, placebo-controlled study (Shin et al., The World Journal of Men’s Health) tested maca in men with symptoms of late-onset hypogonadism and also reported positive effects on sexual symptoms. After 12 weeks of 3000 mg of maca per day, AMS (Aging Males’ Symptoms) scores improved significantly compared to placebo.2
A comprehensive systematic review from 2022, published in Phytomedicine Plus, analyzed 57 studies (14 clinical trials and 43 animal studies) and concluded that maca shows promise for sexual dysfunction, sperm quality, and menopausal symptoms, but that the strength of the evidence remains limited due to small sample sizes and varying study quality.3
Natural energy booster
Okay, quick summary: we’ve got increased libido, improved sexual function… that’s got to be it, right?! Not exactly. There’s actually another way maca might help in the bedroom, and that’s by boosting energy and endurance. A 2009 study found that taking maca extract for 14 days improved the performance of male cyclists in a 40-kilometer race. Because it’s nice to be in the mood and ready to go, but then it’s also nice to be able to enjoy it for a while, right? However, the sample size was small, so the researchers themselves concluded that more studies are needed to confirm the results. A 2025 study (Wu et al., Journal of Physiological Investigation) examined maca supplementation after exhaustive exercise and found an increased release of interferon-gamma, suggesting a potential immunomodulatory effect in addition to its energy-boosting profile.
A major advantage (and part of the mystery) of maca root is that it does not appear to directly affect estrogen or testosterone levels. In other words: maca root is unlikely to cause weight gain, excessive hair growth, or changes to your menstrual cycle. Nor are mood swings or sleep problems reported, as is sometimes the case with other herbs or medications used for sexual issues. The root also contains flavonoids, which are thought to improve mood and reduce anxiety.
Fertility and Sperm Quality
If you want to use maca purely for more nighttime pleasure, you know what to do. But for those who are actually hoping to get pregnant with it, there’s extra good news. There is some reason to believe that maca root may increase sperm count and motility in men.
All sorts of environmental factors can reduce the chances of getting pregnant: exposure to pesticides, heavy metals, and even stress can decrease the amount of healthy sperm a man produces. This is why many people are looking for ways to counteract these factors. Animal studies have shown increased egg production and improved embryo quality in female mice. More recent research indicates that maca, when combined with density gradient centrifugation, can significantly improve progressive sperm motility and morphology in men with asthenozoospermia (reduced sperm motility). Whether these results are also clinically relevant for healthy men trying to conceive naturally has not yet been confirmed.
Adding maca root to your diet
Maca powder has a malty, nutty, slightly sweet flavor that pairs well with chocolate and vanilla, so it’s a great addition to smoothies or protein shakes. Some users also add a bit of maca to their coffee to start the day full of energy. And make no mistake: as good as this supplement is for the bedroom, maca is also very healthy. Half a teaspoon (about 2.5 grams) provides 10% of the daily recommended intake of iron and vitamin C and 15% of your daily copper requirement. It is also a good source of potassium and contains a significant amount of B vitamins.
While it is possible to consume maca root cooked, many people opt for maca powder. This powder is made by pounding and grinding the root. Maca is available in various forms: as a powder, as a capsule supplement, or as a more potent maca extract. Do you want to use it primarily as an aphrodisiac? Then take between 1,500 and 3,000 mg daily in divided doses for the best results. Maca comes in different colors (yellow, red, and black), each with a slightly different profile of active compounds. Yellow maca is the most common and the most widely studied, while black maca has shown the most promise in animal studies for sperm quality and red maca for reducing prostate volume.
Tip: Try adding maca to your smoothie! This not only adds healthy nutrients but also provides a delicious nutty flavor.
Sources
Shin, B-C. et al. (2010) — Maca (L. meyenii) for improving sexual function: a systematic review, BMC Complementary and Alternative Medicine
Shin, D. et al. (2023) — Efficacy and Safety of Maca (Lepidium meyenii) in Patients with Symptoms of Late-Onset Hypogonadism: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial, World J Mens Health, 41(3): 692-700
Macharia, J.M. et al. (2022) — A systematic review of the versatile effects of the Peruvian Maca Root on sexual dysfunction, menopausal symptoms and related conditions, Phytomedicine Plus
About the author
Editor
Derek writes for Dutch Smart about smart shop products, cultivation techniques, and harm reduction. He combines practical experience with factual, evidence-based information, without hype or vague promises.
