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Maca Root Dosage

Maca Root Dosage: How Much Per Day, Powder vs. Capsules, and What the Trials Used

November 6, 2026 · By Jason · 4 min read

The Short Answer

Most people take 1.5 to 3g of maca powder a day, about half to one heaped teaspoon. That is the range used in 12-week trials: 1.5g and 3g improved sexual desire in healthy men from week 8, and 3g worked better than 1.5g in a small trial of antidepressant-related sexual problems. The highest dose tested was 3.5g a day for 6 weeks, in postmenopausal women. Maca didn't change testosterone or estrogen in any of these trials. No trial has tested more than 12 weeks.

Maca dosage questions mostly come down to how many grams a day, whether that is powder or capsules, and how long before it does anything. The human trials give a fairly narrow answer: 1.5 to 3.5g of powder a day, for 6 to 12 weeks. This guide lists every dose that was tested, what it did, and what to make of it. For what maca is, the colors, and gelatinized vs. raw, see our maca guide.

How Much Maca Per Day?

Most people take 1.5 to 3g of maca powder a day, roughly half to one heaped teaspoon. These are the same two doses used in the best-known trials, which gave men 1,500mg or 3,000mg of gelatinized maca for 12 weeks. Start at 1.5g for a week or two to see how you tolerate it, then decide whether to go to 3g.

Maca Doses Used in the Trials

StudyDoseResult
Healthy men aged 21 to 56, 12 weeks (Gonzales, 2002)1.5g or 3g a day of gelatinized macaSexual desire improved from week 8, independent of mood; testosterone and estradiol did not differ from placebo
Same trial, hormones (Gonzales, 2003)1.5g or 3g a dayNo effect on LH, FSH, prolactin, 17-hydroxyprogesterone, testosterone or estradiol
20 outpatients with antidepressant-related sexual dysfunction (Dording, 2008)1.5g vs. 3g a day3g improved both sexual-function scales; 1.5g did not. Pilot study, only 10 people finished
14 postmenopausal women, 6 weeks (Brooks, 2008)3.5g a dayLower anxiety, depression and sexual-dysfunction scores; no change in estradiol, FSH, LH or SHBG
50 men with mild erectile dysfunction, 12 weeks (Zenico, 2009)2.4g a day of dry extractErectile-function score rose 1.6 points vs. 0.5 on placebo
20 healthy men aged 20 to 40, 12 weeks (Melnikovova, 2015)1.75g a day of milled rootSperm concentration and motility trended up, hormones unchanged; pilot study

The two largest-effect findings, on sexual desire and on mood and menopausal symptoms, come from small trials, and the dose-response result comes from one pilot of 20 people Preliminary.

Is More Maca Better?

Only one trial compared doses in the same people, and it did find 3g better than 1.5g for antidepressant-related sexual problems. In healthy men both 1.5g and 3g raised desire, with no clear sign that the higher dose did more. The highest tested dose was 3.5g, so going well above 3g puts you past the evidence rather than into a stronger version of it.

How Long Until It Works?

Not quickly. In the desire trial, improvement appeared at 8 weeks and held at 12; it wasn't seen at 4. Trials lasted 6 to 12 weeks, so judge it after about two months of daily use, not after a few days.

Powder vs. Capsules

FormWhat to check
PowderEasiest to match to the trial doses. 1.5 to 3g is about half to one heaped teaspoon. Gelatinized powder is what the Peruvian trials used.
CapsulesCheck whether the label lists powder or extract, and the total per serving. A capsule with 500mg of powder needs three to six a day to reach 1.5 to 3g.
ExtractsThe 2.4g dose in the erectile-function trial was a dry extract. Extract and raw powder doses are not interchangeable.

Does the Color Change the Dose?

No trial has compared yellow, red and black maca at different doses in people, so there is no color-specific dose. See yellow, red and black maca in the guide.

What Is the Maximum Dose?

The highest dose in a human trial was 3.5g a day for 6 weeks, in postmenopausal women. There is no established safe upper limit, and nothing has been tested beyond 12 weeks, so it is sensible to stay within 1.5 to 3.5g.

Does Maca Change Hormones?

In the trials above, no. Men on 1.5 or 3g had testosterone and estradiol similar to placebo, and postmenopausal women on 3.5g had no change in estradiol, FSH or LH. If you are taking maca hoping to raise testosterone, these trials don't support it. See also tongkat ali dosage, which has the stronger testosterone evidence.

Side Effects and Who Should Be Careful

  • Maca was reported as well tolerated in the dose-finding pilot, but the trials were small and short.
  • Maca is in the cabbage family, so if you have a thyroid condition, check with a doctor before using it regularly.
  • If you have a hormone-sensitive condition, ask your doctor first, even though the trials found no hormone changes.
  • It has not been studied in pregnancy or breastfeeding.
  • Use beyond 12 weeks hasn't been studied.

Frequently Asked Questions

How much maca should I take per day?

Most people take 1.5 to 3g of powder a day, about half to one heaped teaspoon. Those are the doses used in 12-week trials in men. Start at 1.5g and raise it if you tolerate it.

What is the maximum dose of maca?

The highest dose in a human trial was 3.5g a day for 6 weeks in postmenopausal women. There is no established safe upper limit, and no trial has gone beyond 12 weeks.

How many maca capsules per day?

It depends on the capsule. Divide the target of 1.5 to 3g by the milligrams of powder per capsule: at 500mg a capsule that is three to six a day. Check whether the label lists powder or extract.

How long does maca take to work?

In the desire trial, improvement showed at 8 weeks and was not seen at 4. Trials ran 6 to 12 weeks, so judge it after about two months.

Is 3g of maca a day too much?

No. 3g is one of the two doses used in 12-week trials in men, and 3g worked better than 1.5g in a small trial of antidepressant-related sexual dysfunction.

Does maca raise testosterone?

Not in these trials. Men taking 1.5 or 3g for 12 weeks had testosterone and estradiol similar to placebo, though sexual desire still improved.

Should maca be taken in the morning or at night?

No trial tested timing. Many people take it in the morning with food because it can be energizing, but that is a preference, not something the studies show.

Can you take maca every day?

Trials gave it daily for 6 to 12 weeks without serious problems reported. Longer use hasn't been studied, and people with thyroid conditions or who are pregnant should ask a doctor first.

The Evidence

Established replicated in several controlled human trials or a review. Preliminary small, short, or single studies. Mixed studies disagree. Not supported so far tested and not shown to work.

  1. Gonzales et al., 2002, Andrologia. Healthy men aged 21 to 56; 1,500mg or 3,000mg gelatinized maca vs. placebo for 12 weeks. Sexual desire improved from week 8, independent of depression or anxiety scores; serum testosterone and estradiol were not different from placebo.
  2. Gonzales et al., 2003, Journal of Endocrinology. Same 12-week randomized trial in healthy men aged 21 to 56 (1,500mg or 3,000mg gelatinized maca). Measured LH, FSH, prolactin, 17-alpha hydroxyprogesterone, testosterone and estradiol at 2, 4, 8 and 12 weeks; the stated aim was to test whether maca has no effect on reproductive hormones.
  3. Dording et al., 2008, CNS Neuroscience & Therapeutics. Pilot dose-finding study; 20 remitted depressed outpatients with SSRI-induced sexual dysfunction, 1.5g vs. 3.0g a day. Ten completed. 3.0g improved ASEX and MGH-SFQ scores; 1.5g did not. Maca was well tolerated.
  4. Brooks et al., 2008, Menopause. 14 postmenopausal women, randomized crossover; 3.5g a day of powdered maca for 6 weeks vs. placebo. No differences in estradiol, FSH, LH or SHBG; lower Greene Climacteric Scale scores for anxiety, depression and sexual dysfunction.
  5. Zenico et al., 2009, Andrologia. 50 men with mild erectile dysfunction; 2,400mg maca dry extract or placebo for 12 weeks. IIEF-5 rose 1.6 ± 1.1 on maca vs. 0.5 ± 0.6 on placebo; both groups improved.
  6. Melnikovova et al., 2015, Evidence-Based Complementary and Alternative Medicine. Pilot trial; 20 healthy men aged 20 to 40, 1.75g a day of milled maca hypocotyl or placebo for 12 weeks. Sperm concentration and motility showed rising trends versus placebo; hormones did not change significantly.

Products We've Looked At

The Maca products HighIQ Nootropics currently lists, with the label details that matter. Links open the full listing there. See every product side by side.

  • Viva Naturals Organic Maca Powder — Gelatinized maca, which is easier to digest than raw, in a 1lb resealable bag for smoothies or oats. USDA Organic and Non-GMO Project Verified.
  • Navitas Organics Maca Powder — A blend of cream, red and black maca, fully gelatinized, so you get all three colors in one bag. 16oz.
  • NutraChamps Organic Maca Root — The capsule option for those who dislike maca's taste: 2,100mg of gelatinized black, red and yellow maca, plus black pepper extract. 180 capsules.
  • Gaia Herbs Maca Root — Whole gelatinized root instead of an extract, in a vegan capsule. 60 servings.

This article is for general information only and is not medical advice. Consult a healthcare provider before starting any new supplement. Nootropics Blog and HighIQ Nootropics are run by the same person; product details and pricing are maintained on HighIQ Nootropics, not here.

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