Black Maca Benefits: What It Actually Does, and Whether to Pair It With Ashwagandha

Not all maca supplements are the same. One detail that often gets overlooked is the color of the root used in a product. Maca roots are commonly classified as yellow, red, or black, and researchers have explored whether these varieties differ in their composition and potential effects.

Black maca, in particular, has attracted interest for its possible relationship with energy, mood, sexual desire, and male reproductive health. However, the strength of the evidence varies by outcome, and some findings come from animal studies rather than human trials.

In this guide, we explore what research suggests about black maca, where important questions remain unanswered, and what to consider if you're thinking about combining maca with ashwagandha.

Key Takeaways

• Black maca is one of several maca varieties. Researchers have investigated differences between root colors, although evidence does not establish that black maca is universally superior to other varieties.

• Energy, mood, and sexual desire have been studied in humans. Some research has reported improvements in self-reported measures, but more studies are needed to confirm these findings.

• Maca and ashwagandha have not been adequately studied as a combination. Research on each ingredient individually offers a starting point, but it does not establish the benefits or safety of taking them together.

• Maca studies commonly use doses ranging from 1.5 to 3 grams daily. These amounts should not automatically be applied to concentrated extracts or multi-ingredient supplements.

• Product quality matters. Look for clear ingredient labeling, transparent sourcing, and credible independent testing when choosing a supplement.

What Is Black Maca?

Black maca (Lepidium meyenii) is a dark-rooted variety of a plant traditionally grown in the Peruvian Andes. Its root has been consumed as food for generations and is now widely available in powders, capsules, and herbal blends.

Maca roots come in several colors, including yellow, red, and black. Researchers have investigated whether these varieties differ in their chemical composition and biological effects. Some animal studies suggest that black maca may be of particular interest for endurance and reproductive outcomes, while other varieties have been explored for different potential effects. These findings do not establish that one color is best for every purpose.

Maca contains several naturally occurring plant compounds, including glucosinolates and macamides, that researchers continue to investigate.

Maca is sometimes described as an adaptogen, a term commonly used for herbs thought to help the body respond to stress. However, the evidence for these effects varies, and the term should not be interpreted as proof of a specific health benefit.

According to the Memorial Sloan Kettering Cancer Center's Maca overview, human research has not consistently demonstrated that maca changes hormone levels. This is an important distinction because some supplement marketing implies that maca directly increases testosterone or otherwise alters hormones.

Black Maca Benefits: What Does the Research Suggest?

Research on maca covers several areas, but not all findings are equally reliable. Human clinical trials, animal experiments, and laboratory studies answer different questions and should not be treated as interchangeable evidence.

Where Human Research Offers Some Encouraging Findings

1. Energy, mood, and quality of life

A randomized, double-blind, placebo-controlled study published in Pharmaceuticals in 2016 examined different maca preparations over 12 weeks in 175 adults.

The researchers reported improvements in some self-reported measures of mood, energy, and health-related quality of life among participants receiving maca compared with placebo. Some differences appeared during the study period, although further research is needed to determine how consistently these effects occur.

If you're considering maca because you feel persistently tired or run down, remember that fatigue can have many causes. Nutrition, sleep, stress, medications, and underlying health conditions can all play a role. Our guide to vitamin deficiencies that can contribute to fatigue explores some nutritional factors worth discussing with a healthcare professional.

2. Sexual desire and well-being

Maca has also been studied for its potential relationship with sexual desire.

In the same 12-week trial, some participants reported changes in sexual desire during the study. Other research has explored maca in people experiencing sexual difficulties associated with antidepressant use.

These findings are interesting, but they do not establish that maca reliably increases libido or treats sexual dysfunction. Responses can vary, and more research is needed to clarify which preparations may be helpful and for whom.

Where the Evidence Is Promising but Limited

3. Male reproductive health

Black maca has attracted particular research interest because of animal studies examining sperm production and reproductive function.

Human findings are less consistent. Some studies have reported changes in semen parameters, while others have found no significant differences. More research is needed before drawing conclusions about maca's role in male fertility.

If fertility is your primary concern, maca should not replace an appropriate medical evaluation or established fertility care.

4. Exercise performance and endurance

Researchers have explored maca's potential relationship with physical performance, including strength, endurance, and recovery.

A 2023 study involving 44 elite athletes examined the use of a concentrated black maca extract over eight weeks and reported improvements in certain performance measures. However, the study did not include a control group, making it difficult to determine whether the changes were caused by the supplement.

These findings are preliminary. More rigorous controlled studies are needed before maca can be recommended for improving athletic performance.

5. Blood sugar regulation

Some research has examined maca in relation to blood glucose levels. A study of different maca preparations reported changes in glucose measurements over the course of a 12-week trial.

This is an area for further investigation, not evidence that maca treats diabetes or provides a reliable way to control blood sugar. Anyone managing diabetes or taking glucose-lowering medication should consult a healthcare professional before introducing a new supplement.

Areas That Need More Research

6. Memory, prostate health, bone health, and menopause

Maca is frequently discussed in connection with cognitive function, prostate health, bone health, and menopausal well-being. However, the evidence supporting these uses remains limited and varies by outcome.

Some findings come primarily from animal research, laboratory studies, or small human trials. These results can help guide future research, but they do not establish maca as an effective treatment for memory problems, prostate conditions, bone loss, or menopausal symptoms.

For now, these potential uses are best viewed as research questions rather than proven benefits.

Can You Take Black Maca and Ashwagandha Together?

Maca and ashwagandha are commonly combined in herbal supplements, but there is an important limitation: research on each ingredient separately does not establish the effectiveness or safety of the combination.

Black maca has been studied for outcomes such as energy, mood, and sexual desire. Ashwagandha has been investigated for stress-related outcomes and sleep quality.

For example, a randomized, placebo-controlled study involving 64 adults experiencing chronic stress examined a concentrated ashwagandha root extract at 600 mg daily over 60 days. The researchers reported improvements in perceived stress and changes in cortisol measurements compared with placebo.

Although these results are encouraging, they relate to a specific extract and study population. They should not be interpreted as a guarantee that other ashwagandha products will produce the same results.

Memorial Sloan Kettering's ashwagandha overview also discusses the available evidence and safety considerations, including the need for further research.

Why Are These Ingredients Often Combined?

One reason manufacturers combine maca and ashwagandha is that researchers have explored them for different wellness-related outcomes.

Maca has been studied in relation to energy and sexual desire, while ashwagandha has been investigated for stress and sleep. This makes the combination understandable from a product-development perspective, but it does not prove that the ingredients work better together.

If you're interested in trying both, consider the amount of each ingredient in the formula, the product's directions, and your individual health circumstances.

Our 4-in-1 Black Maca+ Blend combines black maca with ashwagandha, fenugreek, and Panax ginseng in one product.

Before using a combination supplement, review the full ingredient list and consult a healthcare professional if you take medication or have an existing medical condition. You can also read our guide to supplements that should not be taken together.

What About Fenugreek and Panax Ginseng?

Maca-based supplements sometimes include additional botanical ingredients. Two examples are fenugreek and Panax ginseng.

Fenugreek is a plant used in cooking and traditional herbal practices. Researchers have investigated its potential relationship with metabolic and reproductive health, but findings vary and more evidence is needed to establish specific benefits.

Panax ginseng is another well-studied botanical. Research has explored its potential relationship with fatigue and physical performance, although results depend on the preparation and intended use.

You can learn more in our guide to Panax ginseng and how it compares with other ginseng varieties.

Combining several ingredients does not automatically make a supplement more effective. Each ingredient should be evaluated individually, and the complete formula should be considered when reviewing dosage, potential interactions, and suitability.

How Much Black Maca Should You Take?

Human maca studies have commonly used amounts ranging from approximately 1.5 to 3 grams daily, although preparations and study designs differ.

One important consideration is that these amounts cannot automatically be applied to every product. A serving of whole-root powder is not necessarily equivalent to the same weight of a concentrated extract. Similarly, a multi-ingredient capsule may contain substantially less maca than a study using maca alone.

If you're considering a black maca supplement, keep the following points in mind.

1. Follow the product's directions.

Check the serving size and amount of maca per serving. Do not assume that taking more will produce better results, particularly when using concentrated extracts or blends.

2. Allow time to evaluate your experience.

Some studies have assessed outcomes over several weeks or months. That does not guarantee that benefits will appear after a particular number of days, or that everyone will notice a difference.

If you decide to try maca, consider your goals and evaluate your experience over time rather than expecting an immediate effect.

3. Consider the complete formula.

Research doses usually refer to the specific maca preparation being studied. In a blend, several botanical ingredients share the serving size, so the amount of each may differ considerably from the amounts used in individual studies.

Always follow the directions on your particular product rather than copying the dosage from a study of a different preparation.

Black Maca Side Effects and Safety Considerations

Maca has been used as a food for generations, and short-term studies have generally reported few serious adverse effects. However, research on long-term supplementation remains limited, and the safety of every preparation has not been established.

Some people report digestive discomfort when taking maca. Individual responses can vary, and taking a supplement with food may be worth considering if the product's directions allow it.

Ashwagandha has a separate set of safety considerations, which are especially relevant when using a combination product.

Speak with a qualified healthcare professional before taking black maca or a maca and ashwagandha blend if you:

• Are pregnant or breastfeeding. Safety information for these supplements is limited, and ashwagandha is generally not recommended during pregnancy.

• Have a hormone-sensitive condition. Discuss the ingredients with your healthcare professional before use, particularly if you have a history of a hormone-sensitive cancer or another relevant medical condition.

• Take prescription medication. Ashwagandha may interact with sedatives, thyroid medication, blood pressure medication, diabetes medication, and immunosuppressants. The potential relevance depends on your medication and circumstances.

• Have liver problems. Rare cases of liver injury have been associated with ashwagandha. Seek professional advice before using it if you have liver disease or a history of liver problems.

• Have an upcoming medical test or procedure. Tell your healthcare professional about any supplements you use so they can assess whether these could affect your care.

These precautions do not mean every person will experience a problem. They are reasons to assess the ingredients and your individual circumstances before starting a new supplement.

How to Choose a Quality Black Maca Supplement

Product quality is an important consideration when shopping for botanical supplements. The plant's growing conditions, processing, and final formulation can all influence the finished product.

Here are four things to look for.

1. Clear identification of the maca variety

Check whether the label identifies black maca, another specific variety, or a blend of root colors. Clear labeling helps you understand what the product contains and whether it resembles the preparation discussed in a particular study.

2. Transparent sourcing

Look for information about the origin of the maca and the manufacturer's quality-control practices. Organic certification may be useful if it is important to you, but it does not independently establish the absence of every contaminant.

Because roots grow in soil, contaminant testing is an important consideration for botanical supplements. A published case report has raised concerns about elevated lead exposure associated with a maca supplement, reinforcing the value of credible quality controls.

3. A transparent ingredient list

Review the active ingredients, other ingredients, serving size, and amounts per serving. Some manufacturing aids are used to help with production, but their presence or absence alone does not establish the overall quality or effectiveness of a supplement.

Choose products whose labeling allows you to understand what you're taking.

4. Independent quality testing

Look for credible third-party testing or other documentation that supports the manufacturer's quality claims. Independent testing can provide additional information about identity, purity, or contaminants, depending on what was tested.

At Why Not Natural, our 4-in-1 Black Maca+ Blend is presented as a combination of black maca, ashwagandha, fenugreek, and Panax ginseng. Review the current product label and available testing information to confirm the ingredients and quality details before purchasing.

The key takeaway: Knowing which maca variety a product contains is useful, but it is only one part of evaluating supplement quality. Transparent labeling, appropriate testing, and realistic expectations matter, too.

Frequently Asked Questions

What does black maca do for the body?

Researchers have investigated black maca for its potential relationship with energy, mood, sexual desire, and reproductive health. Some human studies have reported encouraging results, but the evidence remains limited for many outcomes. Results from animal studies should not be assumed to apply directly to humans.

What does black maca do for men?

Research involving black maca has explored sexual desire, semen quality, and other reproductive outcomes. Some findings are promising, but human evidence on fertility remains inconsistent. Black maca should not be considered a proven fertility treatment or a reliable testosterone booster.

What happens if I take black maca every day?

Daily supplementation has been used in human studies, but the effects and tolerability depend on the preparation, dose, and individual. Some people may experience digestive discomfort, and long-term safety data are limited. Follow the product's directions and consult a healthcare professional if you have concerns.

How long does black maca take to work?

Some studies have evaluated maca over several weeks or months. This does not establish a universal timeline for results. If you decide to try it, allow enough time to evaluate your experience while keeping expectations realistic.

Can you take maca and ashwagandha together?

These ingredients are commonly combined in supplements, but the combination itself has not been adequately studied in clinical trials. Research on each ingredient individually does not establish the benefits or safety of taking both together. Consult a healthcare professional before combining supplements, especially if you take medication or have a medical condition.

What should you not mix with ashwagandha?

Ashwagandha may interact with sedatives, thyroid medication, blood pressure medication, diabetes medication, and immunosuppressants. It is generally not recommended during pregnancy, and rare cases of liver injury have been reported. Ask a healthcare professional to review your medications and health circumstances before using it.

The Bottom Line

Black maca is an interesting botanical with a long history of traditional use and an expanding body of scientific research. Human studies have explored its potential relationship with energy, mood, and sexual desire, while other areas, including fertility and exercise performance, still need stronger evidence.

Combining maca with ashwagandha is a popular approach, but the benefits of the combination have not been established in clinical trials. If you're considering a blend, pay attention to the amount of each ingredient, the quality of the product, and your individual health needs.

If you want to try the combination without buying four bottles, our 4-in-1 Black Maca+ Blend puts organic black maca, ashwagandha, fenugreek, and panax ginseng in one clean, third-party-tested capsule.

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Disclaimer

This article is for educational and informational purposes only and is not intended to provide medical advice or to diagnose, treat, cure, or prevent any disease. Statements about dietary supplements have not been evaluated by the U.S. Food and Drug Administration unless otherwise indicated. Supplements are not a substitute for a balanced diet, a healthy lifestyle, or professional medical care. Research findings may be limited, and individual results can vary. Consult a qualified healthcare professional before starting a new supplement, particularly if you take medication, have an existing medical condition, are pregnant, or are breastfeeding.