Maca After 50: Benefits & Safety
Maca (Lepidium meyenii) is a cruciferous plant native to the high Andes of Peru, traditionally cultivated and consumed as both a food and a medicinal herb. As a supplement, maca has been studied primarily for its effects on energy, sexual function, mood, and hormonal balance — areas of particular relevance for adults over 50 navigating age-related physiological changes.
Age-Related Need
After 50, several physiological changes converge that make maca's studied effects relevant. Both men and women experience declining sex hormone levels — testosterone in men, estrogen and progesterone in women. These hormonal shifts are associated with reduced energy, changes in mood and cognitive sharpness, decreased libido, and for women, menopausal symptoms including hot flashes and sleep disruption.
Maca does not contain plant hormones (phytoestrogens) and does not appear to directly alter serum hormone levels in humans. Instead, it is thought to influence the hypothalamic-pituitary axis — the regulatory system governing hormone signalling — through its bioactive compounds, particularly macamides and glucosinolates.
Evidence for Benefit
A 2010 double-blind, placebo-controlled RCT by Meissner et al. found that a standardised maca extract reduced menopausal symptoms assessed by the Kupperman Menopause Index in perimenopausal women compared to placebo (Meissner et al., 2006). The improvements included hot flashes, mood, and energy levels. This is one of the more methodologically robust trials in the maca literature.
For sexual function specifically, a systematic review by Shin et al. found that maca showed promising effects on improving sexual dysfunction or sexual desire in menopausal women and in men with mild erectile dysfunction (Shin et al., 2010). The evidence is encouraging but not yet sufficient to qualify maca as a clinically proven treatment.
For bone health — increasingly relevant post-50 — some animal studies have suggested maca may support bone mineral density, but well-controlled human trials are lacking in this area.
Absorption Changes in Older Adults
Digestive efficiency and nutrient absorption change with age. Gastric acid production may decline, affecting the absorption of some micronutrients. Maca is a food-based supplement, and its bioactive compounds are generally absorbed as dietary components rather than through active transport mechanisms. This means absorption is less likely to be significantly impaired with age compared to some micronutrients. Taking maca with a small amount of fat-containing food may optimise absorption of its fat-soluble components.
Dose and Safety
The doses used in clinical trials have varied, but trials showing benefits have typically used powdered maca root or standardised extracts. NOW Maca 500mg 250 veg. caps., NOW Maca 500mg 100 veg. caps., Ostrovit Maca 90tab, BIOTECHUSA Maca 60 caps, and ICONFIT Maca 90caps are available at maxfit.ee across different dose formats.
Browse the full range in the maca category.
Maca is generally well-tolerated in healthy adults. The most commonly reported side effects at supplemental doses are mild gastrointestinal symptoms. Maca is a cruciferous vegetable and contains glucosinolates that, in very large amounts, could theoretically affect thyroid function — though supplemental doses are far below the level of concern in human use.
Interactions with Medication
Because maca may influence the hypothalamic-pituitary axis, individuals on hormone therapy (HRT), tamoxifen, or other hormone-sensitive medications should consult their prescribing physician before use. Maca does not have well-characterised interactions with common medications at supplemental doses, but this caution is appropriate given its proposed mechanism.
People on antihypertensive or anticoagulant medications should also discuss with their healthcare provider, as these are populations where supplement interactions carry more risk.
When to Supplement
Maca may be most relevant for adults over 50 experiencing:
- Reduced energy or fatigue not explained by underlying illness
- Declining libido or sexual function in the context of hormonal ageing
- Mild menopausal symptoms in women
It is not a substitute for medical evaluation of fatigue, hormone imbalances, or sexual dysfunction — these symptoms warrant professional assessment when significant or persistent.
Bottom Line
Maca is one of the better-studied herbal supplements for age-related concerns in adults over 50. Its evidence base for menopausal symptom support, sexual function, and mood is encouraging, though the trial sample sizes are generally modest. It is not hormonal, which makes it a lower-risk option compared to phytoestrogen-containing supplements. At standard supplemental doses it is well-tolerated and safe for most adults.
FAQ
Does maca raise hormone levels?
Maca does not appear to directly raise serum estrogen or testosterone levels in the way that HRT does. Instead, it is thought to act on the hypothalamic-pituitary signalling axis, potentially improving hormonal balance indirectly. This is why it is not considered a hormone — it is classified as a food/adaptogen.
How long should I take maca to notice effects?
Trials that found positive effects used supplementation periods of 6 to 12 weeks. Consistent daily use for at least 6 weeks is generally recommended before assessing personal response.
Are there any people who should avoid maca?
People with thyroid disorders (particularly hypothyroidism), those on hormone-sensitive medications, and pregnant or breastfeeding women should consult a doctor before using maca. Otherwise, it is considered safe for most healthy adults.
References
Meissner, H. O., Kapczynski, W., Mscisz, A., & Lutomski, J. (2006). Use of gelatinized maca (lepidium peruvianum) in early postmenopausal women. International Journal of Biomedical Science, 2(2), 143-159. https://pubmed.ncbi.nlm.nih.gov/23674976/
Shin, B. C., Lee, M. S., Yang, E. J., Lim, H. S., & Ernst, E. (2010). Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complementary and Alternative Medicine, 10, 44. https://pubmed.ncbi.nlm.nih.gov/20691074/
Gonzales, G. F., Cordova, A., Vega, K., Chung, A., Villena, A., & Gonez, C. (2002). Effect of Lepidium meyenii (Maca) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia, 34(6), 367-372. https://pubmed.ncbi.nlm.nih.gov/12472620/
