Guide
Which maca is best? Our full comparison (2026)
Last updated: 27 July 2026
Written by
Health Tested Editorial Team
Maca is considered the plant world's secret weapon for natural vitality. For more than 2,000 years, this tuber from the Andes has been prized as an elixir for energy, hormonal balance and wellbeing.
Scientific studies now confirm that not all maca is the same. While conventional products often use just one variety, the modern gold standard is a high-quality maca complex. The carefully chosen combination of black, red and yellow maca covers the full spectrum, whether for sports performance, mental clarity or hormonal balance.
Health Tested Editorial Team
There are countless maca supplements on the market.
But not all of them work.
The plant world's secret weapon from the Peruvian Andes
Maca is now one of the most popular supplements and is also considered a highly effective plant-based source of nutrients.
The well-known maca plant (Lepidium meyenii) belongs to the crucifer family, the same plant family as cabbage and mustard. It comes from the Peruvian Andes, which is why it's also known as 'Andean ginseng' or 'Peruvian ginseng'.
Maca grows mainly at altitudes above 4,000 metres, where it withstands extreme weather conditions. It thrives in places where hardly any other plant can survive.
| Category | Premium triple complex (60/20/20 blend) | Pure black maca | Pure red maca | Pure yellow maca |
|---|---|---|---|---|
| Overall score | 9.6 / 10 | 7.8 / 10 | 7.4 / 10 | 6.2 / 10 |
| Recommendation | Winner | Performance | Hormones | Basics |
| Libido and sexual performance | Maximum ✓ | High | Medium | Low |
| Hormonal balance | Optimised ✓ | Low | High | Medium |
| Energy levels | Steady (day and night) | Short-lived peak | Medium | Good foundation |
| Holistic profile | Full spectrum | Narrow | Narrow | Basic |
| Tolerability | Very good | Often hard on the stomach | Good | Satisfactory |
What makes this triple complex so special?
The extreme conditions of the Andes, with strong winds, cold and intense UV radiation, have made the maca tuber one of the hardiest plants in the world. To survive, it packs a remarkable concentration of nutrients into its storage organ, the hypocotyl.
But nature didn't produce just one variety. The real strength lies in the combination of colours:
Black maca: traditionally considered the choice for energy and mental strength.
Red maca: especially valued for inner balance and hormonal harmony.
Yellow maca: a nutrient-rich foundation for everyday vitality.
While conventional products often use just one isolated variety, our winner harnesses this natural synergy. The plant's 'resilience' carries over directly into how it's used: it helps your body cope better with stress and lifts your energy levels over the long term.
The most concentrated active compounds in maca are found in the hypocotyl, the plant's storage organ.
Adaptogenic plants build resilience
Maca is considered a natural adaptogen. Adaptogens are biologically active substances, found in various plants, that help the plants containing them become more resilient and adaptable.
Stress factors such as lack of sleep, environmental toxins or pain can put a strain on your body, but adaptogens like maca have a balancing effect and build resilience.
As an adaptogen, maca acts on the hypothalamic-pituitary-adrenal axis (HPA axis), which plays a crucial role in hormone regulation and the stress response.
This can improve quality of life and have a balancing effect on body and mind.Benefits of taking maca
'Healing for body and mind'
This plant may help to:
- strengthen the immune system
- increase energy and endurance
- lower blood pressure and cholesterol levels
- support the body's natural cleansing processes
- increase libido in men and women
- balance hormones
- replenish minerals in bones and blood
- improve the appearance of your skin
Benefits for mental health
Taking maca may also ease mental and emotional symptoms and help to:
- relieve stress and anxiety
- lower the stress hormone cortisol
- strengthen emotional stability
- improve how you cope with stress
- improve brain function (especially memory and concentration)
The latest research reveals a wide range of uses
For more than 2,000 years, maca has mainly been valued as a fertility aid and an aphrodisiac for men and women.
But reducing the plant to its effects on fertility and libido doesn't do it justice.
Maca has been studied in detail for its effects on hormones, sperm volume, sexual behaviour, mood and physical and mental performance.
The latest research has identified several active ingredients in maca:
Macamides: these compounds inhibit FAAH and have anti-inflammatory and anti-anxiety properties. They improve recovery and endurance during prolonged physical and mental strain.
Maca alkaloids: these include macaridine, macaenes and lepidilines A and B. They're thought to influence hormonal regulation in the hypothalamus.
Mustard oil glycosides (glucosinolates): glucotropaeolin in particular shows anti-cancer effects, especially in breast and prostate cancer.
Beta-carbolines: maca contains tryptoline, which works in a similar way to an antidepressant by inhibiting the reuptake of serotonin and noradrenaline. Tryptoline also has antioxidant properties.
Beta-sitosterol: this active ingredient lowers blood cholesterol levels, helps shrink a mildly enlarged prostate and may slow hair loss in men.
Maca contains around 20 different fatty acids, mostly mono- or polyunsaturated, including important omega-3 fatty acids.
Maca also contains all eight essential amino acids in a bioavailable form.
There are several factors to consider when choosing the right maca product.
What to avoid when buying maca
When you're looking for the right maca product, watch out for the following:
- a low dose of maca extract
- maca in a form that is hard to digest
- no information on the concentration (4:1, 8:1, 10:1 or 20:1)
- low bioavailability
- capsule shells made of gelatine, plus binders and anti-caking agents
- capsules that are not gastro-resistant
- any allergens that could affect you, such as soya, gluten and lactose
- supplements at suspiciously low prices
- products that claim extremely high doses
Maca comes in many different forms. But which one is best for you?
What forms of maca are there?
Maca is available in several forms, each with its own advantages and drawbacks:
- Maca powder
It's usually made as a 1:1 raw powder from dried, ground maca tubers. Very few vitamins and other nutrients are lost in the process.
However, some active ingredients are less bioavailable in this form, as they become easier for your body to use when heated.
- Maca capsules
These contain either raw powder (1:1), gelatinised maca powder (1:1 or 4:1) or concentrated dry extracts (4:1 to 20:1).
The advantages of capsules are their neutral taste, easy handling and dosing, and the higher bioavailability of certain performance-enhancing compounds.
- Maca extract
Maca extract is available either as a dry extract in various concentrations (4:1, 8:1, 10:1 or 20:1) in capsules and tablets, or as a liquid tincture with an alcohol or glycerine base.
The advantage of extracts is their greater potency, because they contain the plant's most important active ingredients in a concentrated and particularly bioavailable form. Dry extracts concentrate this effect further.
- The best choice: liposomal maca
Liposomal maca combines the power of the maca plant with the latest nutrient technology. The active ingredients are enclosed in microscopic liposomes. These tiny fat droplets carry them directly into your body's cells.
This gives superior bioavailability, faster absorption and a more targeted effect.Capsules
Pros
Easy to swallow
Practical on the go and when travelling
Easy to dose (consistent active ingredient content)
No unpleasant taste or smell
Cons
Stomach acid can affect absorption of the active ingredient
Digestion can partly break down the active ingredient
Bioavailability of the active ingredient can vary
The capsule shell may contain gelatine
Often contain additives
Unsuitable if you have difficulty swallowing
A high dose may mean taking several capsules
Powder
Pros
Easy to dose
Fast absorption of the active ingredient (via the mucous membranes)
Versatile: can be mixed into drinks or food
Cons
The powder can taste unpleasant
Exact dosing can be difficult
Stomach acid can affect absorption of the active ingredient
Shorter shelf life than capsules
Liposomal form
Pros
Higher bioavailability of the active ingredient
Better absorption by bypassing stomach acid
A lower dose is needed for the same effect
Can mask the taste of the active ingredient
No additives
Cons
May cost more because manufacturing is more complex
Availability and choice may be limited
Making liposomes can be difficult and requires specialist technology
Maca in true liposomal form
Liposomes are tiny lipid vesicles made of the same material as human cell membranes. In liposome technology, nutrients (such as maca root extract) are encapsulated so that your body doesn't treat the enclosed active ingredient as a foreign substance, allowing the active ingredient to pass directly into the bloodstream.
The liposomal coating is an innovative solution that lets your body absorb and use the active ingredients in large amounts, with as little lost as possible.
Note: not every maca supplement is liposomal.
Because they're tiny, just nanometres across, and rich in fat, liposomes protect the active ingredients from being broken down by enzymes in saliva and by stomach acid. They release them directly into the bloodstream, which markedly improves absorption of the active ingredients.
A simple model of a liposome with an outer fat layer and a watery chamber inside. Liposomes are an innovative technology for releasing active ingredients precisely and efficiently. That's why they've earned a firm place in medicine and cosmetics and are known for their wide range of uses.
The five types of maca
There are five types of maca in all: black, red, yellow, purple and mixed maca. The last is a blend of the other four colours.
In general, every type of maca is rich in nutrients and other beneficial compounds, though the amounts vary from type to type.
Traditionally, maca wasn't sorted by colour but dried, ground into powder and eaten as a mix. Combining the types covers the full spectrum of the maca plant. The mix brings together all the individual effects, which makes it the most effective form.
The Incas also used this traditional method of preparation to benefit from maca's many effects.
Taking maca: dosage and duration
DosageThe recommended daily dose of maca depends on the form you take. As a rule, the more concentrated the product and the higher its bioavailability, the less you need.
Maca powder: 1.5 g to 3 g a day (about 1–2 teaspoons)
Maca capsules with extract: 500 mg to 1,000 mg a day
Liposomal maca: 100 mg to 250 mg a day
Because liposomal products are better absorbed, much lower doses are enough.
DurationEven more important than the dose, though, is taking it regularly. For the best possible effect, you should take maca every day for at least 8 weeks.
When to take maca
The effect of maca can depend not only on the dose but also on the time of day you take it.
It's best to take maca in the morning or at lunchtime, because it has a stimulating and energising effect. Avoid taking it in the late afternoon or evening.
If you've got an intense workout planned for the evening, though, you can take maca shortly before training to give you extra energy during your workout.
Top 3: the best maca supplements on the market
Finding the right maca isn't easy.
That's why we assess maca supplements on the following six factors:
- How is the maca formulated?
- Are there results from studies or tests?
- What is its concentration (4:1, 8:1, 10:1 or 20:1)?
- Does the product contain allergens?
- How good is the value for money?
- Is there anything special about the formula or how it's made?
The most important factor: how is the maca formulated?
The most important factors when choosing a maca supplement are the dosage or concentration, the dosage form, bioavailability and the quality of the ingredients.
Dosage: the exact amount can vary depending on your individual needs and health goals. In studies, a 5:1 concentration has proved very effective and well tolerated, not least because your body can only absorb so much at a time.
Dosage form: one of the most important factors, because forms can differ enormously in absorption, bioavailability and tolerability. Maca extract in capsule form is currently considered the most effective dosage form.
Bioavailability: arguably the key factor. It's essential to choose a product that your cells can absorb very well.
Quality of the ingredients: low-quality ingredients can severely limit how well a supplement works.
It's worth looking for supplements that come from high-quality natural sources and are free from unnecessary additives such as artificial preservatives, colourings or fillers.
product review
TESTED
our quality criteria
MELINAVA Liposomal Maca Root
by MELINAVA
Pros
- Pure maca extract (5:1)
- From the Peruvian Andes
- Liposomal formula
- Very well tolerated
- Only 1 capsule a day
- Gastro-resistant capsule shell
- Vegan
- Made in Europe
- Free from soya, gluten and lactose
- No added preservatives
- No added allergens
- GMO-free
Cons
- Only available online
- Often sold out
Verdict
Melinava Liposomal Maca Root is a very high-strength supplement, with 160 mg of 5:1 liposomal maca root extract per daily dose.*
Its formula and dose are designed to work together to prevent and relieve a wide range of symptoms.
Melinava is one of the strongest over-the-counter maca products on the European market.
*Because the nutrients are directly available, much lower doses are needed than with conventional extracts.
Melinava Liposomal Maca Root contains no additives that could weaken its effect. The manufacturer takes tolerability very seriously, which is why the product is completely free from unwanted additives.
User satisfaction and the many positive customer reviews of Melinava Liposomal Maca Root speak for themselves.
Melinava has already been used with very good results for symptoms such as lack of energy, sleep problems and poor concentration, and to improve libido and fertility.
You can find more information on the manufacturer's website.
Vanosan Maca Root Extract
by VANOSAN
Pros
- Pure maca extract (10:1)
- Good bioavailability
- Very well tolerated
- Pure substance with no additives or fillers
- Laboratory-tested
- Vegan
- Free from soya, gluten and lactose
- No added preservatives
- No added allergens
- GMO-free
Cons
- 3 capsules a day
- Only available online
Verdict
Vanosan Maca provides a good dose: 400 mg of 10:1 maca root extract per day.
One daily dose of Vanosan Maca is therefore equivalent to 4 grams of fresh maca.
The formula and dose are designed to work together, and the product contains no unwanted additives.
The manufacturer sources its raw materials from Peru. They are laboratory-tested on site, and the product is made in Germany.
The recommended daily dose of 3 capsules is a moderate dose compared with other maca supplements.
The capsule shell is made without animal ingredients, so it is also suitable for vegetarians and vegans.
Users are generally positive about Vanosan Maca. It is well tolerated and relieves restlessness and stress. Vanosan may also have a positive effect on sleep quality.
Some customers dislike having to take 3 capsules a day.
It is made in Europe. Delivery is free and orders usually arrive within 3 working days.
BSS Nutrition 100% Maca
by BSS NUTRITION
Pros
- Pure maca powder
- From the Peruvian Andes
- Good bioavailability
- Very well tolerated
- Pure substance with no additives or fillers
- Good value for money
- Vegan
- Made in Germany
- Free from soya, gluten and lactose
- No added preservatives
- No added allergens
- GMO-free
Cons
- 3 capsules a day
- Only available online
Verdict
The 100% Maca capsules from BSS Nutrition contain a standard dose of 1,500 mg of pure maca a day.
The capsules contain maca powder made from the ground root rather than an extract. The product offers very good value for money and is well tolerated.
The recommended daily dose of 3 capsules is a moderate dose compared with other maca supplements.
The capsule shell is made without animal ingredients, so it is also suitable for vegetarians and vegans.
Users are fairly positive about BSS Nutrition. Taking it relieves symptoms such as sleep problems and restlessness. It is well tolerated.
However, users with chronic symptoms often find the effect unsatisfactory. Some customers also criticise the smell and the occasionally long delivery times (4–5 days).
BSS Nutrition capsules are made in Germany. Delivery costs 57 kr and usually takes 4–5 working days.
Some studies have shown that taking maca can strengthen the immune system and increase the number of immune cells in the blood. Taking maca can also increase the production of antibodies, which play an important role in fighting infections.
Maca for stress
Maca is one of the adaptogens, plants whose active compounds help your body cope with stress.
They've been used for centuries in traditional Chinese medicine and help improve both physical and mental resilience.
Just as the maca plant can adapt to the extreme conditions of the Andes, it's said to help people meet the high demands of modern life.
The nutrients and other beneficial compounds in maca have a balancing effect on your hormones and can therefore support the function of organs such as the thyroid and adrenal glands.Maca can also lower cortisol levels in the blood. Cortisol is the hormone associated with stress.
Maca for menopause symptoms
Maca is a promising option for relieving menopause symptoms.
The menopause usually begins at around the age of 50 and can bring a range of unpleasant symptoms. Typical ones include hot flushes, sweating, dizziness, depressed mood, mood swings, loss of libido, vaginal dryness, sleep problems, headaches and even migraines. Depending on how severe they are, these symptoms can be very distressing.
The main trigger for many of these symptoms during the menopause is a lack of oestrogen and progesterone in the body. However, maca can stimulate hormone production during this phase and so help relieve the symptoms naturally.
Maca for libido
In South America, maca has been used for centuries to increase fertility, treat sexual dysfunction, balance female hormones and relieve the symptoms of the menopause and of oestrogen dominance.
A 2008 study published in the journal CNS Neuroscience & Therapeutics looked at the effects of maca in 16 participants (mostly women) with SSRI-induced sexual dysfunction. SSRIs are antidepressants that often cause sexual problems.
In the study, some participants took 1.5 grams of maca a day and others took 3 grams. The group on the higher dose showed a significant improvement in their sexual symptoms, while the lower dose had no clear effect. The researchers concluded that maca can reduce SSRI-induced sexual dysfunction and particularly improve libido, which suggests that maca can increase sexual desire.
* We may earn a commission from some of the companies featured. This is how we keep our comparisons free to read.
Some of these companies are our commercial partners.
Sources
- Lepidium meyenii (Maca): a plant from the highlands of Peru--from tradition to science, Forsch Komplementmed. 2009 Dec;16(6):373-80. doi: 10.1159/000264618. Epub 2009 Dec 16
- Toxicological aspects of the South American herbs cat's claw (Uncaria tomentosa) and Maca (Lepidium meyenii) : a critical synopsis, Toxicol Rev. 2005;24(1):11-35.
- Maca (L. meyenii) for improving sexual function: a systematic review., BMC Complement Altern Med. 2010 Aug 6;10:44. doi: 10.1186/1472-6882-10-44.
- Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related, Menopause. 2008 Nov-Dec;15(6):1157-62. doi: 10.1097/gme.0b013e3181732953
- Maca reduces blood pressure and depression, in a pilot study in postmenopausal women, Climacteric. 2015 Feb;18(1):69-78. doi: 10.3109/13697137.2014.929649. Epub 2014 Aug 7.
- Use of gelatinized maca (lepidium peruvianum) in early postmenopausal women. Int J Biomed Sci. 2005 Jun;1(1):33-45.
- Herbal preparations for the menopause: beyond isoflavones and black cohosh. Maturitas. 2014 Feb;77(2):191-4. doi: 10.1016/j.maturitas.2013.11.001. Epub 2013 Nov 19.
- Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): (II) Physiological and Symptomatic Responses of Early-Postmenopausal Women to Standardized doses of Maca in Double Blind, Randomized, Placebo-Controlled, Multi-Centre Clinical Study Int J Biomed Sci. 2006 Dec; 2(4): 360–374.