Maca Root for Perimenopause: Energy, Libido, and Hormones
Maca root is a traditional adaptogen studied for hot flashes, energy, libido, and mood during perimenopause. Learn the evidence and how to use it.
What Is Maca and How It Works
Maca (Lepidium meyenii) is a root vegetable native to the Andes mountains of Peru, where it has been cultivated and used medicinally for thousands of years. It is classified as an adaptogen, a category of plant-based substances that help the body maintain stability under physical and psychological stress. Unlike phytoestrogenic plants such as soy or red clover, maca does not contain oestrogen or oestrogen-like compounds. Instead, it appears to work by supporting the hypothalamus and pituitary gland, two brain regions that regulate the production of hormones across the body. This indirect mechanism means maca may support hormonal balance without introducing exogenous hormones.
Maca and Perimenopausal Symptoms
Several small clinical trials have investigated maca specifically in perimenopausal and postmenopausal women. A study published in the International Journal of Biomedical Science found that women taking maca reported significant reductions in hot flashes, night sweats, sleep disturbances, depression, and nervousness compared to placebo. Another trial found improvements in psychological symptoms including anxiety and low mood, alongside a reduction in sexual dysfunction. The mechanisms are not fully understood, but researchers believe maca's alkaloids, particularly macamides and macaridine, stimulate the hypothalamus and adrenal glands in ways that help modulate the hormonal disruption underlying perimenopausal symptoms.
Maca and Libido
One of the most consistently reported effects of maca across clinical trials is improved sexual function and libido. This has been studied in both men and women, and in perimenopausal women specifically. A trial published in Menopause journal found that women taking maca reported significantly better sexual function and reduced sexual distress compared to placebo after six weeks. Another study found improvements in libido in women taking antidepressants, a population in whom reduced sex drive is a common medication side effect. The libido-supporting effect of maca appears to be independent of any change in oestrogen levels, reinforcing the view that it works through a different pathway than hormonal therapies.
Maca and Energy and Mood
Fatigue and low mood are two of the most commonly reported perimenopausal symptoms, and maca has been associated with improvements in both. Some trials have found that women taking maca report higher energy levels and reduced fatigue, though the effect is modest rather than dramatic. On mood, the research is more consistent: multiple studies have found reductions in anxiety and depressive symptoms in perimenopausal women taking maca over eight to twelve weeks. One proposed explanation is that maca supports adrenal function and cortisol regulation, with the downstream effect of improving mood stability and energy. It is not a stimulant, and the energy effects tend to build gradually over several weeks of consistent use.
Different Types of Maca
Maca comes in several colours, the most common being yellow, red, and black. Yellow maca is the most widely grown and most commonly used in supplements, and most clinical research has been done on it. Red maca has been investigated specifically for bone and prostate health in animal studies. Black maca has been associated in some research with energy and memory benefits. Most supplements combine all three types, sometimes labelled as tricolour or rainbow maca. Gelatinised maca, which has been cooked to remove starch, is easier to digest than raw maca and is generally preferred for supplemental use. The gelatinisation process does not destroy the active compounds.
Dosage and How to Take Maca
Clinical trials have used doses ranging from 1.5 to 3.5 grams per day, and this is the range most often recommended. Maca powder can be added to smoothies, oatmeal, coffee, or baked goods. It has an earthy, slightly malty flavour that is noticeable in smaller quantities of liquid. Capsule and tablet forms are available for those who prefer not to taste it. Effects typically take four to eight weeks to become apparent, so short trials of a week or two are not sufficient to assess whether it is helping. Taking maca daily with food is standard practice. Some practitioners suggest cycling it, taking it for three weeks and resting for one week, though there is no strong clinical evidence requiring this approach.
Safety, Precautions, and Who Should Avoid It
Maca is generally well tolerated at standard doses. It is a food that has been consumed by Andean populations for generations, and no serious adverse effects have been reported in clinical trials at supplemental doses. Because it is not oestrogenic, it is considered safe for women with oestrogen-sensitive conditions such as fibroids, endometriosis, or oestrogen receptor-positive breast cancer history, though these women should still discuss any new supplement with their oncologist or GP before starting. Maca should be avoided during pregnancy due to limited safety data. Digestive discomfort is occasionally reported, particularly with raw maca, and switching to gelatinised forms usually resolves this. Starting with a lower dose of around 1 gram and building up gradually is sensible.
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