If you’re searching for natural ways to support your body through menopause, you’ve probably heard of maca root.
This humble plant from the Andes Mountains of Peru has been used in traditional medicine for centuries, and it’s now gaining attention for its potential to ease some of the tougher menopause symptoms.
For many women in midlife, the idea of a natural supplement that could help with mood, low libido, or those frustrating hot flushes is worth exploring.
But what does the research actually say?
Let’s dive into what we know about maca root, how it may benefit menopausal women, and whether it might be right for you.
What Is Maca Root?
Maca (Lepidium meyenii) is a root vegetable that grows high in the Andes Mountains of Peru.
It looks like a cross between a radish and a turnip, but you won’t find it in the produce aisle. Instead, it’s usually sold as a powder, capsule, or liquid extract.
Often called “Peruvian ginseng,” maca has a long history as a remedy for boosting energy, stamina, and libido.
It’s considered an adaptogen—a type of medicinal plant that helps your body handle stress and restore balance.
That’s something many of us could use during the hormonal rollercoaster of menopause.
Read: Dietitian Approved Adaptogens for Menopause Relief
Can Maca Support You During Menopause?
Maca root has been used for centuries in Peruvian indigenous medicine to support energy and resilience. While modern science is still catching up, a few small studies suggest it might offer some benefits for menopausal women.
Here’s what we know so far:
1. Anxiety and Depression
Mood changes can be one of the trickiest parts of menopause.
Two small studies found that maca supplementation helped lower anxiety and depression in postmenopausal women.
In one study, participants even saw a reduction in blood pressure after just 6 weeks.
While researchers aren’t completely sure how it works, maca’s adaptogenic properties may help the body better manage stress. Think of it as a natural stress-balancing tool.
2. Sexual Dysfunction
Menopause can have a big impact on libido and sexual function, but maca may offer some help here, too.
In one study, 14 postmenopausal women who took 3.5 grams of maca powder daily for six weeks reported a noticeable improvement in sexual function.
Similarly, a study of 42 women (12 of whom were postmenopausal) found that those who took 3 grams of maca daily for 12 weeks had greater improvements in libido compared to those who didn’t take maca.
These findings align with traditional uses of maca as a natural aphrodisiac, though more research is needed.
3. Hot Flushes and Night Sweats
Vasomotor symptoms like hot flushes and night sweats can be some of the most disruptive menopause symptoms.
In a 2006 study, 168 women going through menopause took 2 grams of maca daily for 3 to 4 months and reported a significant decrease in the severity and frequency of hot flashes and night sweats.
The small number of studies, the low number of people in them, and the quality of the research is not enough to give clear answers yet.
Even so, the mix of early research and centuries of traditional use might make maca an interesting option for women in midlife.
How to Use Maca Root
Maca root is super versatile and easy to incorporate into your routine. Here are a few tips:
Start Slow: Begin with 1 teaspoon (or one capsule) daily and gradually increase to 2–3 teaspoons if needed.
Timing: Many women find it works best in the morning or early afternoon since it can be energizing.
Add It to Food: Stir the powder into your smoothie, oatmeal, or even your coffee for a nutty, slightly sweet flavor.
Consistency Is Key: Like most adaptogens, maca works best when taken regularly over a few weeks.
Are There Any Side Effects?
Maca is likely safe for most people when eaten in foods.
Maca is possibly safe when taken in larger amounts as medicine, short-term.
Doses up to 3 grams daily seem to be safe when taken for up to 4 months.
The Bottom Line
There isn’t a lot of studies and most of them involved a very small number of people, so while the results are promising, they’re not a sure thing.
It definitely isn’t a magic wand, but it might be worth a closer look if you’re navigating menopause and feeling those midlife shifts.
As always, start slow, listen to your body, and check in with your doctor if you’re unsure.
Have you tried maca root? I’d love to hear your experiences—share in the comments!
Interested in other supplements? Cehck out these posts:
Ashwaganda for Menopause: Feel Like Yourself Again
Rhodiola for Menopause: The Secret to Easing Symptoms
