Maca root & fertility: understanding the link

Maca root, also known as Peruvian ginseng, has been used for centuries by indigenous communities in the Andes for its medicinal properties. This plant is a rich source of nutrients that have been linked to improved energy levels, reproductive health and fertility. While the research on maca specifically for fertility is still developing, it is one of the most commonly asked about natural supplements in the preconception space.

What is maca root?

Maca (Lepidium meyenii) is a cruciferous root vegetable native to the Peruvian Andes, where it has been cultivated for thousands of years both as a food source and for its medicinal properties. It is available as a powder, capsule or liquid extract and has a distinctive earthy, slightly malty flavour that works well in smoothies and recipes.

Maca is nutritionally dense, providing vitamin C, iron, zinc, magnesium, calcium, potassium and a range of antioxidants. It also contains unique plant compounds called glucosinolates and macamides that are thought to contribute to its physiological effects.

Maca root and fertility: what the research suggests

The research on maca and fertility is promising but still limited in scale. Most studies are small, and larger randomised controlled trials are needed before definitive claims can be made. Here is what the current evidence suggests:

Hormonal and endocrine support

One of the most discussed mechanisms behind maca's potential fertility benefits is its effect on the endocrine system, which regulates hormone production including the hormones involved in reproduction. Unlike direct hormone supplements, maca is thought to work by supporting the body's own hormone regulation rather than introducing external hormones. This may be why it is sometimes described as an adaptogen for the reproductive system, though the evidence for this specific mechanism remains under investigation.¹

Male fertility

Some of the strongest human research on maca and fertility relates to male sperm health. A small but well-cited randomised controlled trial found that maca supplementation over four months was associated with improvements in sperm concentration and motility in healthy men.² Maca's zinc content may contribute to this, given zinc's well-established role in testosterone production and spermatogenesis.

Female fertility and libido

In women, maca has been studied primarily for its effects on libido, menopausal symptoms and hormonal balance. Some studies suggest it may help regulate the menstrual cycle and support energy levels, which may indirectly benefit fertility, though direct evidence for improved conception rates in women is limited.¹

Stress and adaptogenic properties

Maca is classified as an adaptogen, meaning it may help the body adapt to physical and psychological stress. Chronic stress disrupts hormonal balance through its effects on cortisol and the HPA axis, which may impair ovulation, reduce libido and affect sperm quality. By potentially supporting stress resilience, maca may offer indirect benefits for fertility, though this mechanism is not yet well established in clinical research.

Maca root nutrition

Maca's nutritional profile is worth noting alongside its direct fertility research:

• Zinc: Important for testosterone production in men and menstrual cycle regulation and egg production in women.
• Iron: Supports red blood cell production and energy levels, relevant given how common iron deficiency is in women of reproductive age.
• Vitamin C: A potent antioxidant that may help protect reproductive cells from oxidative stress.
• Magnesium: Supports hormonal balance, HPA axis regulation and energy production.

How to incorporate maca into your diet

Maca powder has an earthy, malt-like flavour that works well in smoothies, porridge and hot drinks. Zita West has developed a stress-busting maca mocha recipe that combines maca with dark chocolate, which is itself rich in antioxidants that may help reduce inflammation. It is a practical way to incorporate maca alongside an antioxidant-rich diet.

Maca is available as a powder, capsule or liquid. If you are new to maca, starting with a lower dose and building up gradually is generally recommended to assess tolerance.

Maca alongside a broader fertility supplement plan

Maca is best thought of as a complementary addition to a fertility supplement plan rather than a standalone solution. The nutrients with the most robust clinical evidence for fertility — folate, vitamin D, CoQ10, omega-3 and zinc — remain the foundation of any preconception supplement plan. Maca may offer additional support on top of these foundations, particularly for stress resilience, libido and hormonal balance.

FAQs: maca root and fertility

Does maca root improve fertility?

The research on maca and fertility is promising but not yet conclusive. The strongest evidence relates to male sperm health, where some studies have found improvements in sperm concentration and motility. For women, evidence is more limited but suggests maca may support hormonal balance, libido and energy levels. It works best as part of a broader preconception nutrition plan rather than as a standalone intervention.

How long does maca take to work for fertility?

Most studies on maca for male fertility have run for three to four months, which aligns with the 74-day sperm development cycle. For hormonal and energy effects, some people report noticing changes within a few weeks, though individual responses vary.

Is maca root safe when trying to conceive?

Maca is generally considered safe as a food supplement at typical doses. However, as with any supplement during the preconception period, it is worth discussing with your healthcare provider before starting, particularly if you have a hormonal condition such as PCOS (PMOS) or thyroid issues, or if you are undergoing fertility treatment.

Can men take maca for fertility?

Yes. Some of the best human research on maca and fertility specifically relates to male sperm health. Men trying to conceive may consider maca as a complementary addition to a broader male fertility supplement plan. Zita West Vitamen covers the core male fertility nutrients and may be taken alongside maca.

What is the best way to take maca root?

Maca is available as a powder, capsule or liquid extract. The powder form is versatile and can be added to smoothies, porridge or hot drinks. Starting with around 1.5 to 3g per day is a common approach, with some studies using doses of up to 3.5g daily. Always follow the guidance on the product you are using.

References

1. Gonzales GF et al. (2002). Effect of Lepidium meyenii (Maca) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. PubMed
2. Gonzales GF et al. (2001). Effect of Lepidium meyenii (MACA) on semen parameters and serum hormone levels in healthy adult men. Asian Journal of Andrology. PubMed

This content is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. Always consult your healthcare provider before starting any new supplement.