Maca is a root vegetable native to the highlands of Peru. Grown at elevations over 13,000 feet, it has been used for centuries as food and traditional medicine. Today, it’s gaining renewed interest — particularly among men looking to support libido, energy, mood, and hormone balance.

The supplement market is responding to that interest, and so is research. But what do we actually know? Here’s a breakdown of the facts and the studies behind them.

What’s in Maca

Maca contains macamides, macaridines, and unique alkaloids that aren’t commonly found in other plants. Some of these compounds are structurally similar to anandamide — a neurotransmitter linked to mood and stress regulation. This could explain why many people report feeling calmer, more focused, and more energized while taking maca regularly.

Libido Support

Maca is one of the few plant-based supplements with clinical data showing improvements in sexual function. In a 2002 placebo-controlled study, men who took 1.5–3 g of maca daily for 12 weeks reported increased libido, even though hormone levels remained unchanged.
PubMed: 12472620

This suggests that maca’s effect may work more on the perception or signaling level, rather than directly changing testosterone or estrogen levels.

Fertility and Semen Quality

Some studies suggest that maca — especially black maca — can increase sperm volume and motility. In one study, after 12 weeks of maca supplementation, men showed improved semen parameters.
PMC: 10307657

A systematic review also pointed to potential benefits but highlighted that sample sizes were small and methods varied.
Cochrane Library

Energy, Stamina, and Mood

Maca has been studied in the context of endurance and fatigue. In one trial, cyclists who used maca improved their performance times. It may also help with fatigue and anxiety, likely related to its adaptogenic effects and influence on endocannabinoid pathways.
Verywell Health

Hormone Modulation

Maca doesn’t contain hormones and isn’t a replacement for testosterone therapy. However, some studies have shown an increase in free testosterone — the active form used by the body — without affecting total serum testosterone.
Rupa Health

Prostate and Bone Health

Red maca, often marketed toward women, may also benefit men — particularly in supporting prostate health and bone density. These effects may become more relevant as men age or face changes in hormone balance.
Healthline

Cognitive Function

There are anecdotal and early study signals that maca may improve focus, clarity, and memory. It’s not a replacement for sleep or proper recovery, but it may offer support during periods of mental strain or stress.

Types of Maca

Maca comes in three main varieties:

• Black maca — typically used to support libido, stamina, recovery, and free testosterone
• Red maca — supports prostate health and bone strength
• Yellow maca — more widely available, with general benefits but less specific research backing

Forms and Dosage

Maca is available as:

• Powder (raw or gelatinized)
• Capsules
• Liquid extract
• Dried chips

Gelatinized maca is easier on the stomach but may lose some actives during processing. Raw maca contains more native compounds but may be harder to digest. Many start with 1–2 tablespoons of powder per day (roughly 3–6 g), with some increasing to 9 g daily. Capsule doses vary by brand.

A trial period of 6–12 weeks is common before deciding whether to continue.

Side Effects and Cautions

Most people tolerate maca well. Some may experience mild GI issues, headaches, or sleep disturbances. If that happens, it may help to lower the dose or try the gelatinized form.

Due to its potential estrogenic effects, maca is not recommended for people with hormone-sensitive conditions (like breast cancer, fibroids, or endometriosis) unless cleared by a doctor.

Bottom Line

Maca is not a miracle cure — but it’s a solid, well-tolerated option for men looking to support sexual health, stamina, fertility, and overall energy. Some effects are backed by research, others still need larger trials. As with any supplement, pay attention to your own body’s response and choose quality, tested products.

Horny goat weed gets mentioned a lot when people talk about men’s health. Some say it helps with erectile issues. Others believe it boosts libido or testosterone. Let’s break it down — what’s real and what’s just hype.

What it is

Epimedium is a plant native to East Asia. It’s been used in traditional Chinese medicine for centuries. The nickname “horny goat weed” comes from a story: a herder noticed his goats got more sexually active after eating the plant.

The main active ingredient is icariin. It affects an enzyme called PDE‑5 — the same one that medications like sildenafil (Viagra) and tadalafil (Cialis) target. By blocking this enzyme, nitric oxide stays in the system longer. That improves blood flow, including in the penis.

Animal studies show that icariin can increase pelvic blood circulation, relax smooth muscle, and possibly even support nerve function (PMC3551978).

What studies show

Icariin does inhibit PDE‑5, but not very strongly. It’s about 80 times weaker than sildenafil in lab tests (PMC3551978).

In one review, researchers looked at how icariin affected rats. It increased nitric oxide levels, improved penile pressure, and activated enzymes linked to erectile function (ScienceDirect).

But here’s the thing: most of this data comes from animal studies or lab experiments. There are no large, high-quality clinical trials in humans. A couple of small studies exist, but the data is limited.

Potential effects

Here’s what icariin might do, based on current research:

• Improve blood flow and mildly reduce symptoms of erectile dysfunction
• Possibly boost libido (human data is lacking)
• May affect testosterone levels (mixed evidence)
• Some claims about joint and bone support, though not clinically confirmed

Side effects

Even though it’s a plant-based supplement, there are possible side effects. These may include dizziness, dry mouth, nausea, nosebleeds. At high doses, it may cause seizures or breathing problems. These were observed in case reports — broader safety reviews are still missing.

Dosing

You’ll find horny goat weed as powder or capsules. A common dose is 1000 mg per day. But bioavailability is low — meaning the body absorbs it poorly, and it gets cleared out quickly. Also, people react differently, so there’s no one-size-fits-all answer.

Bottom line

Horny goat weed isn’t magic, but it’s not useless either. Its mechanism makes sense. Lab studies support some effects. But we’re still missing strong human trials. If you’re thinking of trying it, understand the benefits may be small, and the safety isn’t fully mapped out.

Talk to a doctor before starting it — especially if you take medications or have existing health conditions.

The prostate is a small but vital organ that men often think about as they age. This gland surrounds the urethra below the bladder, and when it enlarges, it can cause urination problems or even raise the risk of serious conditions. Here’s the deal: diet can play a big role in keeping the prostate healthy. Let’s break down which foods to add to your plate and which to skip, backed by research.

Why Does the Prostate Enlarge?

As men age, they may develop benign prostatic hyperplasia (BPH), a condition where the prostate grows larger than normal. It’s not always dangerous, but it can disrupt urine flow, leading to frequent nighttime bathroom trips. Scientists point to hormones as a key factor: testosterone converts into dihydrotestosterone (DHT), which drives prostate growth [Zinc in Prostate Health and Disease: A Mini Review]. With age, the enzyme responsible for this conversion can become more active, causing the gland to enlarge.

Medications that block this enzyme can shrink the prostate by about 20-25%, but they come with side effects like reduced libido, potential complications, and issues after stopping the drug. That’s why many look for natural ways to support prostate health.

Foods That Support the Prostate

Certain natural compounds can lower the activity of the enzyme behind DHT and reduce inflammation. One standout is lycopene, a potent antioxidant found in some vegetables and fruits. Studies suggest lycopene can slow BPH progression and lower prostate cancer risk [Lycopene Inhibits Disease Progression in Patients with Benign Prostate Hyperplasia].

Where to Find Lycopene?

Lycopene is in watermelons, carrots, and grapefruits, but tomatoes are the real champs. Fresh tomatoes from a farmer’s market are great, and cooked ones—like in sauces, pastes, or roasted dishes—are even better, as heating boosts lycopene’s bioavailability [Role of lycopene and tomato products in prostate health]. Just pick products without added sugar.

Here’s a neat trick: lycopene absorbs better with fats. Drizzle some olive oil over your tomato dishes to maximize benefits. Eating tomato-based meals a couple of times a week, like a salad or pasta with homemade sauce, can do the trick. Research shows regular tomato consumption may lower PSA (prostate-specific antigen) levels, a marker for prostate issues [The Potential Role of Lycopene for the Prevention and Therapy of Prostate Cancer].

Other Helpful Nutrients

Other nutrients also support prostate health:

• Zinc. This mineral is key for prostate function. Low zinc levels are linked to prostate problems, and getting the recommended 15 mg/day supports health [Zinc in Prostate Health and Disease: A Mini Review]. You can find zinc in pumpkin seeds, nuts, and seafood. But heads-up: doses above 100 mg/day may increase the risk of aggressive prostate cancer [Zinc supplement use and risk of aggressive prostate cancer].
• Phytosterols. These plant compounds, found in legumes and seeds, also promote prostate health [Protecting the Prostate].

What to Avoid?

Some foods can worsen prostate health. Here’s what to cut back on:

• Dairy Products. Studies suggest high dairy intake, especially milk (about 430 g/day, or 1.75 cups), raises prostate cancer risk by 25%, possibly due to hormones in milk [New study associates intake of dairy milk with greater risk of prostate cancer]. Some men notice urination gets tougher after dairy, perhaps from temporary prostate enlargement. Try plant-based alternatives like almond or oat milk instead.
• Sugar and processed foods. These fuel inflammation, which isn’t good for the body overall.
• Red meat and high-fat foods. Too much can throw off hormonal balance [The association between dairy products consumption and prostate cancer risk].

How Does This Work in Practice?

Picture a 50-year-old man adding tomato sauce with olive oil to meals twice a week, snacking on pumpkin seeds, and cutting back on milk. After a few months, he notices fewer nighttime bathroom runs and feels better overall. Studies back this up, showing diets rich in lycopene and zinc can make a real difference [Lycopene for Prevention and Treatment of Cancer].

But here’s a catch: diet isn’t a cure-all. If symptoms are already bothering you, see a doctor to rule out serious conditions. Staying active, drinking enough water, and keeping a healthy weight also matter for prostate health.

Why This Matters

Taking care of your prostate is about comfort now and health in the long run. Simple, science-backed diet changes can make a difference without the side effects of medications. Try adding tomatoes, ditching milk, and see how your body responds. It might just work for you.