Ashwagandha vs Maca: Which Is Better for Energy, Stamina & Libido?

Ashwagandha and maca are two popular botanical ingredients found in supplements marketed for energy, stamina, stress support, and sexual wellness. But when it comes to ashwagandha vs maca for energy, are they really doing the same thing?

Not exactly.

Although both are sometimes described as adaptogens or natural vitality ingredients, they have different traditional uses, research backgrounds, and areas of interest. Maca has particularly interesting human research around sexual desire, while ashwagandha has been studied extensively for stress and has also been investigated for energy, wellbeing, and sexual health.

So, when comparing maca vs ashwagandha for libido or looking for adaptogens for stamina, the better question is not simply which herb is "better." It is which ingredient has research that more closely matches your specific goal.

Ashwagandha vs Maca: What's the Difference?

Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb commonly classified as an adaptogen. Modern research has focused heavily on its relationship with stress, anxiety, sleep, physical performance, and wellbeing.

Maca (Lepidium meyenii) is a root vegetable native to the Peruvian Andes. It has traditionally been associated with energy, stamina, fertility, and sexual wellbeing. Human research has particularly examined maca for sexual desire and sexual function.

The two therefore overlap in some areas but are not interchangeable.

This distinction is important because a study on one particular extract cannot automatically be applied to every ashwagandha or maca supplement.

Ashwagandha vs Maca for Energy

If your main goal is energy, the comparison is more complicated than simply choosing the herb that is marketed as an energy booster.

Ashwagandha has been studied in relation to stress, fatigue, and wellbeing. A 2026 randomized, double-blind, placebo-controlled trial in stressed adults found that a specific low-dose ashwagandha extract was associated with improvements in several stress and fatigue-related measures over 28 days. However, this was one specific extract and a relatively small study, so the results should not be generalized to every ashwagandha product.

A 2026 systematic review and meta-analysis of randomized trials also found promising effects of ashwagandha on stress and anxiety, while noting heterogeneity among studies and the need for better-designed research.

Maca also has a longstanding reputation for supporting energy and stamina. Some human research has explored physical performance and fatigue, but the evidence is less developed than the research on maca and sexual desire.

Our guide to Maca Root: Benefits, Evidence, and How to Use It looks more closely at what the research actually shows.

So which is better for energy?

There is no established universal winner.

If your low energy seems closely connected with stress or feeling mentally overwhelmed, ashwagandha is particularly relevant to the research because stress and anxiety are among its most studied areas.

If you are looking for a botanical traditionally associated with physical vitality and stamina, maca may be of interest.

But neither should be treated as a guaranteed solution for persistent fatigue.

If you are constantly tired despite adequate sleep, nutrition, and recovery, the underlying cause deserves attention rather than simply adding another supplement.

Maca vs Ashwagandha for Libido

The question maca vs ashwagandha for libido has become increasingly popular because both ingredients have been studied in relation to sexual wellbeing.

However, the research is different for each.

What does maca research show?

Maca has some of the more interesting human research when it comes to sexual desire.

In a 12-week randomized, double-blind, placebo-controlled trial, healthy men received either 1,500 mg or 3,000 mg of maca per day or placebo. The researchers reported an improvement in sexual desire beginning at eight weeks. Importantly, testosterone and estradiol levels did not differ significantly between the maca and placebo groups.

A systematic review of randomized trials concluded that there was limited evidence that maca may improve sexual function, but the small number of trials and methodological limitations prevented firm conclusions.

A 2026 review of maca and sexual health similarly reported promising findings, particularly in studies involving men, while emphasizing that additional research is needed.

This means maca may support sexual desire in some people, but it should not be presented as a guaranteed libido enhancer.

What does ashwagandha research show?

Ashwagandha also has human research in this area.

For example, an 8-week randomized, placebo-controlled study in healthy men found improvements in several measures of sexual wellbeing with a standardized ashwagandha root extract.

A separate randomized study in women found that 300 mg of standardized ashwagandha root extract twice daily for eight weeks improved several measures of sexual function compared with placebo.

More recently, a 2026 randomized placebo-controlled study in healthy men also reported improvements in multiple sexual-health measures after eight weeks of a standardized ashwagandha extract.

These findings are interesting, but the studies used specific standardized extracts and doses. They do not mean that every ashwagandha supplement will produce the same results.

Maca or Ashwagandha for libido?

Both have some human evidence worth discussing.

Maca has a longer history of research specifically around sexual desire, while newer ashwagandha trials have also reported improvements in sexual-health measures.

Rather than claiming that one is definitively better, it is more accurate to consider the specific extract, dose, population, study quality, and outcome being measured.

Adaptogens for Stamina: Where Do Maca and Ashwagandha Fit?

The word adaptogen is widely used in the supplement industry for botanicals believed to help the body adapt to physical or psychological stress.

Ashwagandha is one of the herbs most commonly described this way.

Maca is also frequently marketed as an adaptogenic or vitality-supporting ingredient, although its traditional use and proposed mechanisms differ from those of classic stress-focused adaptogens.

When looking at adaptogens for stamina, it helps to separate several different meanings of stamina.

Physical stamina

Physical stamina refers to your ability to sustain physical activity or effort.

Maca has traditionally been associated with physical endurance and energy, and some studies have investigated exercise performance. However, the evidence remains limited.

Ashwagandha has also been studied in physically active adults and athletes, including research on strength, recovery, and physical performance.

Neither herb should be viewed as a replacement for progressive exercise, adequate nutrition, hydration, or sufficient recovery.

Mental endurance

Mental endurance is different from physical stamina.

It involves maintaining concentration and cognitive performance during periods of mental demand.

Ashwagandha may be particularly relevant here because much of its modern research focuses on stress and psychological wellbeing.

Our article on Physical Stamina vs. Mental Endurance explains why these two types of endurance should not be treated as the same thing.

Stress-related fatigue

Stress can affect how energetic and resilient you feel.

This is one area where ashwagandha has a relatively substantial research base. A systematic review and meta-analysis of randomized trials found reductions in stress and anxiety measures compared with placebo, although the authors noted that the certainty of evidence was limited and more high-quality research is needed.

Maca may still be interesting for general vitality, but its strongest human evidence is not currently centered on stress reduction.

Does Maca or Ashwagandha Increase Testosterone?

This is where supplement marketing can become misleading.

Neither ingredient should automatically be described as a testosterone booster.

Maca research provides a particularly useful example. In the randomized trial of healthy men, maca was associated with increased sexual desire, but testosterone and estradiol did not differ significantly from placebo.

Ashwagandha research is more complicated.

Some clinical studies have reported increases in testosterone in particular groups, while others have not found meaningful changes. A randomized crossover study in aging, overweight men, for example, found an increase in testosterone associated with a standardized ashwagandha extract, but there were no significant between-group differences for some measures including fatigue, vigor, and sexual wellbeing.

The important takeaway is that an ingredient can influence a particular biomarker in one study without establishing that it is a reliable testosterone-boosting solution for everyone.

Can You Take Maca and Ashwagandha Together?

Maca and ashwagandha are sometimes combined in supplements because they have different areas of research and traditional use.

Conceptually, a formula might combine them to provide broader support around vitality, stress, energy, or sexual wellbeing.

However, combining two botanicals does not automatically mean their benefits will be additive.

There is limited clinical evidence directly testing maca and ashwagandha together, so it would be inappropriate to claim that taking them together produces superior results.

If you are considering a combination supplement, look at the exact ingredients, doses, extract types, and serving size rather than assuming that more ingredients mean a better formula.

Maca vs Ashwagandha: Which One Fits Your Goal?

Instead of asking which herb is universally better, consider your primary goal.

If your priority is stress support

Ashwagandha has a larger body of human research specifically investigating stress and anxiety.

If your priority is libido

Maca has human clinical research specifically investigating sexual desire, while newer research also supports further investigation of ashwagandha for sexual wellbeing.

If your priority is physical vitality

Both ingredients have been studied in relation to physical wellbeing and performance, but the evidence is not strong enough to guarantee a specific improvement in stamina.

If your priority is mental endurance

Ashwagandha may be particularly relevant because of its research around stress and psychological wellbeing.

If you want a broader vitality formula

A multi-ingredient supplement may combine several botanicals and nutrients rather than relying on a single ingredient.

The right choice depends on the individual's goals, health circumstances, medications, and tolerance.

What About Maca in Men's Vitality Supplements?

Maca is commonly included in men's vitality formulas because of its traditional association with energy, stamina, and sexual wellbeing.

For example, Vitalitas Men contains 150 mg of maca root extract per capsule at a 10:1 extract ratio, listed as equivalent to 1,500 mg of raw herb. The formula also contains Asian ginseng, tribulus, horny goat weed, octacosanol, royal jelly, and zinc.

You can see the complete formula on the Vitalitas Men product page.

It is important to distinguish the label's dry-herb equivalent from a clinically tested dose. A 10:1 ratio tells you how the extract was concentrated; it does not prove that 150 mg of the finished extract will have exactly the same effect as 1,500 mg of whole maca.

Maca vs Ashwagandha: What Should You Look For on a Label?

Whether you choose maca, ashwagandha, or a combination formula, the label deserves careful attention.

1. Identify the exact extract

"Root extract" alone does not tell you everything.

Look for the botanical name, plant part, extract ratio, and, where relevant, standardization.

2. Check the amount

Two supplements can both contain maca or ashwagandha but provide very different amounts.

More is not automatically better.

3. Understand extract ratios

A 10:1 extract does not mean the ingredient is ten times more effective.

It describes the relationship between the starting plant material and the finished extract.

4. Look at the research

Try to determine whether the study used:

• The same plant species
• A similar extract
• A similar dose
• A similar duration
• A population similar to you

This matters because results from one standardized extract cannot automatically be applied to every product containing the same herb.

5. Consider the entire formula

A multi-ingredient product should be evaluated as a whole.

Each ingredient has its own evidence, dosage, safety considerations, and potential interactions.

Are Maca and Ashwagandha Safe?

Both ingredients have been used traditionally and studied in clinical research, but "natural" does not mean risk-free.

Possible considerations include:

• Medication interactions
• Allergies or sensitivities
• Existing health conditions
• Pregnancy or breastfeeding
• Product quality
• Long-term use

Ashwagandha in particular deserves careful consideration if you take medications or have an underlying medical condition.

Before starting a new supplement, speak with a healthcare professional if you take prescription medications, have a medical condition, or are unsure whether an ingredient is appropriate for you.

Conclusion

Ashwagandha vs maca is not really a question of which herb is universally better.

The two botanicals have different research profiles.

Ashwagandha has particularly strong interest around stress, anxiety, wellbeing, and recovery, with newer studies also examining sexual health.

Maca has particularly interesting research around sexual desire and vitality, while evidence for energy and physical performance is more limited.

For ashwagandha vs maca for energy, the available evidence does not establish a clear universal winner.

For maca vs ashwagandha for libido, both have promising human research, but the studies differ substantially in participants, extracts, doses, and outcomes.

And when considering adaptogens for stamina, remember that supplements are only one part of the picture. Sleep, nutrition, exercise, hydration, and recovery remain fundamental to sustained energy and physical performance.

The best approach is to match the ingredient to your goal, evaluate the actual evidence, and choose products with transparent labels rather than relying on broad marketing claims.

Frequently Asked Questions

Is maca or ashwagandha better for energy?

There is no established universal winner. Ashwagandha has more research around stress and stress-related wellbeing, while maca has a traditional reputation for energy and stamina. Human evidence for both depends on the specific preparation and outcome being studied.

Is maca or ashwagandha better for libido?

Both have human research suggesting potential benefits for sexual wellbeing. Maca has clinical research specifically examining sexual desire, while newer randomized trials have also reported improvements in sexual-health measures with standardized ashwagandha extracts.

Can I take maca and ashwagandha together?

They are sometimes combined in supplements, but there is limited direct clinical research showing that the combination is superior to either ingredient alone. Check the complete formula and speak with a healthcare professional if you take medications or have a medical condition.

Are maca and ashwagandha adaptogens?

Ashwagandha is widely classified as an adaptogenic herb. Maca is also frequently described as an adaptogen in supplement marketing, although its traditional uses and research profile differ from those of stress-focused adaptogenic herbs.

Does maca increase testosterone?

Clinical research does not establish maca as a reliable testosterone booster. In a randomized trial of healthy men, maca improved sexual desire without significantly changing testosterone or estradiol compared with placebo.

Does ashwagandha increase testosterone?

Some studies have reported increases in testosterone in particular populations and with particular extracts, but results are not uniform. It should not automatically be treated as a guaranteed testosterone-boosting supplement.

How long does maca take to work for libido?

In one 12-week randomized trial in healthy men, an improvement in sexual desire was observed from around eight weeks. This does not establish a universal timeline for every person or every maca preparation.

What should I look for when buying maca or ashwagandha?

Check the botanical name, plant part, extract type, amount per serving, standardization where relevant, recommended serving, and quality information. Most importantly, compare the product's actual ingredients and doses with the research rather than relying solely on marketing claims.

Sources

• Maca and sexual desire in healthy men
• Systematic review of maca and sexual function
• Ashwagandha and stress/anxiety systematic review
• Ashwagandha and sexual health in healthy men