You know that moment when you’re juggling a dozen tabs in your brain, trying to show up for your job, body, relationships, and yourself, and suddenly your energy drops. It’s 3 p.m., your to-do list is smirking at you, and you’re wondering if there’s a way to feel more steady, less wired, more sustained.

Our quest to maintain focus and energy without constant spikes and crashes has led many of us to look more closely at nutrition. On platforms like TikTok and Instagram, videos tagged #hormonehealth and #adaptogens have collectively racked up hundreds of millions of views over the last year.

Foods considered ‘functional’ or nutrient-dense—sometimes referred to as superfoods—have huge potential to support energy, focus, hormonal health, and even gut health.

Among them is black maca, a root vegetable native to the Peruvian Andes. Traditionally used for endurance and vitality, it’s now drawing interest for its potential role in supporting mood, hormonal balance, and cognitive function.

What is black maca root?

Black maca (Lepidium meyenii) is one of three main types of maca root, a cruciferous vegetable native to the Peruvian Andes. Think of it as the edgiest sister in the maca family—deeply pigmented, slightly earthy in flavor, and revered for its potent concentration of antioxidants and bioactive compounds.

Unlike yellow maca, which is often linked to general vitality, black maca has carved out its reputation for more specific perks, like boosting stamina, cognitive clarity, and balancing hormones.

Black maca is an adaptogen, meaning it helps your body adapt to stress. It works with your endocrine system to balance cortisol levels and support overall resilience to physical, emotional, and hormonal stressors that can impact mood, energy, and focus.

The benefits of black maca root

1. Sustainable energy without the jitters

Tired of relying on caffeine to function? You’re not alone. Some studies suggest that black maca may support energy levels in a more sustained way compared to quick-acting stimulants like caffeine. A study in Food & Nutrition Research reported improvements in endurance and muscle recovery among participants taking black maca.

The researchers proposed that these effects may be linked to enhanced mitochondrial biogenesis—essentially, the creation of new mitochondria within cells. Mitochondria are responsible for producing energy in the form of ATP, and improving their efficiency or quantity can directly impact stamina and physical performance. The study also noted a rise in antioxidant enzyme activity, which could help reduce muscle fatigue and inflammation post-exercise.

2. Hormonal harmony

Hormones operate quietly in the background, but their influence is anything but subtle. When levels are stable, everything from mood to metabolism tends to function more smoothly. When they’re not, the effects are noticeable.

Black maca doesn’t introduce artificial hormones into your system; instead, it supports the pituitary and hypothalamus glands to optimize your body’s own hormonal production. That means it can help ease PMS symptoms, support perimenopausal balance, and even assist in regulating irregular cycles.

One study published in Andrologia (yes, we know the title skews male-focused, but the research is applicable here too) found that black maca positively impacted hormone-related functions without altering actual hormone levels—a big win if you’re looking for gentle support without drastic changes.

3. Cognitive clarity and mood support

Mental fog, anyone? Between work stress, personal obligations, and the cognitive fatigue that can build from managing work, social, and personal demands over time, your brain can sometimes feel like it’s buffering.

Black maca has been found to reduce mental fatigue and improve memory and cognitive performance in high-stress conditions. Researchers believe its adaptogenic nature plays a neuroprotective role, shielding the brain from the effects of chronic cortisol spikes.

While anecdotal, some users report feeling more clear-headed and focused after incorporating black maca into their routines.

4. Libido and sexual confidence

Sexual wellbeing can shift over time, influenced by factors like stress, hormone levels, fatigue, and emotional health. Some women turn to black maca as part of a broader approach to supporting their libido or reconnecting with a sense of vitality.

While research is still evolving, anecdotal reports suggest that black maca may have a subtle impact on energy and desire. Unlike red maca, which is more commonly associated with reproductive support, black maca has been explored for its potential to support overall mood and stamina—factors that can indirectly influence sexual wellness.

How to use black maca root

One of the best things about black maca is how easy it is to make it part of your daily life. Whether you lean into rituals or are all about low-maintenance wellness, there are easy ways to incorporate it into your daily routine:

• Powdered form: Add a teaspoon to your morning smoothie, chia pudding, or protein bites. Its earthy, malty flavor pairs well with cacao, nut butters, and cinnamon.
• Capsules: Capsules are a convenient option for those who prefer not to measure powders. It’s worth checking for ingredient transparency and dosage consistency when selecting a product.
• Liquid extracts or tinctures: Ideal for precision dosing, tinctures are great if you want quicker absorption. Add a few drops to herbal tea or under your tongue.
• Baking: Maca powder can also be used in baking, though high heat may diminish some of its beneficial compounds.

Pro tip: Start with a smaller dose (1.5 grams) and work your way up. And for those with sensitive digestion, gelatinized maca—where starches are removed—is gentler on the stomach.

Are there any side effects?

For most women, black maca is safe and well-tolerated. But as with any supplement, it pays to listen to your body.

• Digestive upset: A common early reaction, especially with raw maca. Gelatinised versions can help.
• Sleep disruption: Some women report feeling too energised if taken late in the day. Try taking it in the morning.
• Hormone-sensitive conditions: If you have a history of PCOS, endometriosis, or thyroid concerns, check with your healthcare provider first. While maca is hormone-neutral, it still influences endocrine function.
• Pregnancy and breastfeeding: Due to limited studies, avoid during these stages unless given the green light by a medical professional.

Is it worth it adding black maca to your diet?

Black maca has a long history of traditional use, and it’s now part of a wider conversation about how natural ingredients can support everyday wellbeing.

Do you really need it? No. While early research points to possible benefits in areas like energy, mood, and hormonal balance, more rigorous studies are needed. For now, however, it remains one powerful plant-based superfood that you can try for yourself.

As with any supplement, it’s important to consult with a healthcare provider, especially if you have underlying conditions or are taking other medications. But for those seeking to explore gentle, food-based strategies for supporting wellbeing, black maca is a culturally rooted, research-informed ingredient worth exploring further.