Types of Maca: Red vs Black vs Yellow Maca (Which One Is Right for You?)

There are 4 types of maca you'll find on shelves: yellow, red, black and tri-color blends. Yellow is the everyday pick for energy. Red leans toward hormonal and prostate support. Black is the one people buy for stamina and libido.

That's the short answer to which of the types of maca fits you. The longer one matters, because the types of maca carry different plant compounds and most of the research behind each color comes from animal studies.

What is maca?

Maca (Lepidium meyenii) is a root vegetable from the Peruvian Andes. It grows above 4,000 meters, where frost, wind and harsh UV kill most other crops.

It's a cousin of radish and turnip. So the raw root tastes a little peppery and earthy.

People in Peru have eaten all the types of maca for centuries as food. They also used it for energy and fertility. The same plant produces roots in different colors. That's where the types of maca come from.

How many types of maca are there?

More than you'd think. A 2024 review in the journal Nutrients counts 13 to 17 color variants, grouped into 6 main shades: yellow, red, purple, black, cream-white and gray.

But only 3 types of maca show up in most shops and most studies. Those are yellow, red and black. Tri-color is a blend of those 3.

The 4 types of maca at a glance

 

Harvest shares are the figures growers usually quote. They shift by farm and by season, so treat them as a rough guide.

Yellow maca benefits

Yellow maca is the most common of all the types of maca. It grows the easiest, which is why it's the default in most maca powders and blends.

The taste is mild. You can stir it into a smoothie, coffee or oats and barely notice it.

• People take yellow maca for:
• Steady daily energy without a caffeine-style crash
• Mood support during stressful weeks

General wellness when there's no specific issue to fix

Here's a detail I like from the 2024 review: yellow maca tied with black for the highest glucosinolate content (about 1.55%) among the types of maca tested. So the "basic" option carries plenty of maca's key compounds.

If you've never tried maca before, start here.

Red maca benefits

Red maca makes up about a quarter of the harvest, which puts it second among the types of maca. It's usually priced a little higher for that reason.

In animal studies, red maca reduced prostate enlargement (BPH) better than yellow or black. Yellow showed no effect on prostate size in those same studies. Red and black maca extracts also helped protect bone density in rats.

So red maca suits men as much as women. The "women's maca" label is marketing shorthand.

For women, red maca is traditionally used for cycle support and the years around menopause. Human data on red maca specifically is still thin. The review authors say so plainly.

It tastes the sweetest of the 3 types of maca. Some people pick up a faint caramel note in the powder.

Black maca benefits

Black maca is the rarest of the 3 main types of maca and the most hyped online. Most of that hype is about libido and performance.

Here's what the research shows:

• Animal studies: better sperm production and memory than other colors
• Athletes: an 8-week study gave 2,500 mg of black maca extract twice a day and found lower inflammation plus better fitness scores
• Men with low testosterone symptoms: about 5g a day improved symptom scores. But blood testosterone levels didn't change

That last point matters. Maca seems to work on how you feel, without raising testosterone on a lab report.

Women can take black maca too. One caution from the review though: practitioners saw symptoms get worse in some women with PCOS who used products heavy in black maca. If you have PCOS, red or yellow is the safer first choice. Check with your doctor.

The flavor is strong and a little bitter. A banana or cocoa in your shake hides it well.

Tri-color maca: the blend option

Tri-color maca mixes 3 types of maca (yellow, red and black) in one product. You get a bit of each color's compounds in every dose.

It works well when your goals overlap. Say you want daily energy plus some hormonal support without buying 2 jars.

The tradeoff is dilution. Each color gets a smaller share of the dose, so if you have one clear goal, a single-color maca gives you more of what you want.

Red vs black maca: which is better?

This is the most searched comparison among the types of maca, so here's a direct side-by-side.

 

Short version of this red vs black maca question: pick red for hormones and prostate. Pick black for performance and fertility.

Maca for men vs maca for women

Men and women often need different types of maca. Here's a quick guide by goal.

 

Libido is a common reason men look at maca. If that's your goal, it helps to know how maca compares with other herbs used for the same thing, like Tongkat Ali.

Do the different types of maca actually work differently?

Yes. And the lab data backs it up.

All types of maca are the same species, Lepidium meyenii. The color difference is genetic, a bit like red and green apples on related trees. But the colors carry measurably different compounds:

• Glucosinolates: highest in yellow and black (about 1.55%), lower in white (0.93%) and purple (0.76%)
• Macamides (compounds unique to maca): lowest in black (0.15%), higher in the other colors (0.23% to 0.29%)
• Antioxidant activity: black 63%, red 59.5%, yellow 54.8%
• Pigments: red and purple roots get their color from anthocyanins, the same pigments in berries

I think the honest summary is this. The chemical differences are real. How much they change your symptoms is still being studied. Most of the color-specific evidence comes from animals.

Common myths about the types of maca

• "Black maca is for men only." Women can take it. The PCOS caution above is the one real exception to watch.
• "The priciest type works best." Price mostly reflects how rare a color is in the harvest. It tells you nothing about fit for your goal.
• "All maca powder is the same." Compound levels differ by color and by processing.
• "Maca works in a day." Most human studies ran 6 to 12 weeks.
• "Maca raises testosterone." Human studies show better symptom scores with unchanged blood testosterone.

How altitude and soil change maca quality

Growing conditions affect all types of maca. Maca grown near 4,000 to 4,300 meters faces cold nights and strong UV. That stress pushes the root to build more of its protective compounds.

Soil matters just as much. The 2024 review flags that maca pulls heavy metals like cadmium and lead from contaminated soil. Some samples tested above safe limits.

It also points to reports of pesticide concerns in maca grown outside Peru, especially cheap Chinese maca. So when a label names a Peruvian region like Junín, that detail is worth paying attention to.

Raw vs gelatinized maca

You'll see these 2 words on packs. For all types of maca, processing matters as much as color.

 

That last row is a big deal in India. Gelatinized maca pulls in moisture, so in monsoon humidity an open jar can clump within weeks. Keep it sealed with a dry spoon, or pick capsules instead.

If raw maca has ever upset your stomach, switch to gelatinized.

How much maca should you take?

Human studies on the different types of maca mostly used 1.5g to 3g a day. A few went up to 5g.

Start at the low end. Split it into a morning dose and an early afternoon dose. Taking it late in the evening can disturb sleep for some people.

Powder is cheap and easy to measure. A maca root powder mixes well into a smoothie, oats or a glass of milk. Capsules suit travel or anyone who hates the taste. And maca root capsules skip the humidity problem.

Give it 6 to 8 weeks before you judge the results.

Is maca safe? Side effects and who should be careful

Maca is a food in Peru. Most people handle all types of maca well. Memorial Sloan Kettering lists it as generally well tolerated in short-term studies. Talk to a doctor first if you:

• Have a thyroid condition (maca contains goitrogens; raw maca has more of them)
• Have had a hormone-sensitive cancer (breast, uterine, ovarian or prostate)
• Are pregnant or breastfeeding, since safety data is limited
• Have PCOS and are considering black maca
• Have a testosterone blood test coming up, because one case report found maca interfered with the lab result

Mild side effects include an upset stomach or trouble sleeping. A smaller starting dose usually fixes both.

How to choose a good maca supplement

A lot of cheap maca on Indian marketplaces is imported with little testing. Before you buy, check for:

1. Color named on the label. Good brands say which types of maca are inside. "Maca" alone usually means mostly yellow.
2. Peruvian origin, ideally a named region like Junín.
3. Third-party testing for heavy metals, with lead and cadmium results.
4. Raw or gelatinized stated clearly, matched to your digestion.
5. Organic certification to limit pesticide exposure.

You can compare these details across the different types of maca before picking one.

FAQs about the types of maca

Which type of maca is best?

It depends on your goal. Yellow suits daily energy, red suits hormones and prostate health while black suits stamina and libido. No single type is best for everyone.

Is red maca or black maca better for women?

Red maca is the usual first pick for women, especially around menopause. Black maca is fine for most women too. Women with PCOS should go easy on black maca.

Can men take red maca?

Yes. Red maca showed the strongest prostate benefit of all the types of maca in animal studies.

Can you mix different types of maca?

Yes. That's exactly what tri-color maca does with 3 types of maca. Mixing spreads the compound profile across your dose.

How long does maca take to work?

With all types of maca, most people notice changes after 6 to 8 weeks of daily use. Human studies usually ran 6 to 12 weeks.

Does maca increase testosterone?

Human studies across the types of maca say no. Men reported better libido and energy scores, while their blood testosterone stayed the same.

Disclaimer: This article is for general information. Talk to your doctor before starting maca if you have a medical condition, take medication, or are pregnant or breastfeeding.