Maca During Menopause: Can It Help Ease Symptoms?

Menopause is a natural stage of a woman’s life, but the hormonal changes that occur during this transition can bring symptoms that affect everyday wellbeing and quality of life.

Hot flushes, night sweats, sleep disturbances, mood changes, fatigue and reduced sexual desire are among the symptoms commonly reported during menopause.

For this reason, many women become interested in foods, herbs and supplements that may complement a balanced diet and healthy lifestyle. One natural product that has attracted considerable attention is maca, often known as Peruvian maca.

But can maca really help with menopause symptoms?

The answer requires some caution. A small number of studies have reported promising results, but the scientific evidence is still limited. Maca should not currently be considered a proven treatment for menopause symptoms.

What Is Peruvian Maca?

Maca (Lepidium meyenii or Lepidium peruvianum) is a plant native to the Andes and traditionally associated with Peru, where it has long been consumed as a food.

The underground part of the plant is commonly dried and ground into a powder. Today, maca is also widely available in capsules, tablets and other supplement preparations.

It has become popular internationally, particularly in products marketed for energy, stamina, sexual wellbeing and menopause.

However, it is important to distinguish between traditional use and benefits that have been firmly established through clinical research.

Why Is Maca Associated With Menopause?

During menopause, oestrogen production declines and several other physiological changes take place.

Some women experience relatively few symptoms, while others may have significant changes in sleep, mood, body temperature regulation, energy levels and sexual wellbeing.

Researchers have investigated maca as a possible complementary option because several small clinical trials have reported improvements in certain menopause-related symptoms.

However, this does not mean that maca has been proven to replace hormones or “balance oestrogen”.

What Does the Research Say?

A systematic review examining maca for menopausal symptoms identified only four randomised clinical trials that met the researchers’ criteria.

Although some of the findings favoured maca, the researchers concluded that the number of studies, sample sizes and methodological quality were not sufficient to draw firm conclusions about its effectiveness and safety.

In other words, the results are interesting and potentially promising, but still preliminary.

Mood, Anxiety and Emotional Wellbeing

One small randomised, double-blind, placebo-controlled study involving 14 postmenopausal women investigated the effects of consuming 3.5 g of maca powder per day.

The researchers reported improvements in some measures of psychological symptoms, including anxiety and depression, as well as aspects of sexual function.

Interestingly, the study found no significant changes in blood concentrations of oestradiol, FSH, LH or SHBG.

This is an important finding because it shows why we should be cautious about claims that maca works simply by increasing oestrogen or “balancing hormones”.

Libido and Sexual Wellbeing

Sexual wellbeing is another area in which maca has been studied.

Some small studies have suggested a possible benefit for sexual desire or sexual dysfunction. However, systematic reviews have concluded that the available evidence remains limited.

Reduced libido during and after menopause can have many contributing factors, including hormonal changes, stress, sleep problems, relationship factors, medications and physical health.

For this reason, persistent sexual difficulties may require an individual assessment rather than relying solely on a supplement.

What About Hot Flushes and Night Sweats?

Some research has reported improvements in menopausal symptoms that included hot flushes and night sweats.

These findings are encouraging, but the studies are too small and limited to guarantee that maca will produce the same effects for every woman.

Menopause experiences vary considerably from one person to another.

Can Maca Help With Energy and Fatigue?

Maca is frequently marketed as a natural way to improve energy and stamina.

However, persistent tiredness during menopause should not automatically be attributed to hormonal changes.

Fatigue can have many causes, including poor sleep, stress, inadequate nutrition, iron or vitamin B12 deficiency, thyroid problems, medications and other health conditions.

If tiredness is severe, persistent or unexplained, investigating the underlying cause is more important than simply adding a supplement.

Does Maca “Balance Hormones”?

This is one of the most common claims made about maca online — and one that deserves particular caution.

Existing studies have produced differing results regarding maca's effects on hormone levels. Some research has reported changes in certain hormonal markers, while other studies have found no significant changes.

Therefore, there is currently insufficient scientific evidence to say that maca “balances hormones” or restores oestrogen levels in menopausal women.

It is more accurate to say that researchers have investigated maca for its possible effects on certain menopause symptoms.

How Is Maca Consumed?

Maca is available in several forms, including:

• powder or flour;

• capsules;

• tablets;

• blended food and supplement products.

Clinical studies investigating menopause have used different preparations and quantities, including approximately 2–3.5 g per day in some trials.

However, these study amounts should not be interpreted as a universal recommended dose.

Commercial supplements vary in concentration and formulation, and there is currently no standard clinical dose of maca established for treating menopause symptoms.

Are There Any Precautions?

The fact that something is described as “natural” does not automatically mean that it is appropriate for everyone.

Women who take regular medication, have an existing medical condition, have a history of hormone-sensitive conditions or are undergoing medical treatment should speak with a doctor or pharmacist before starting maca or another supplement.

It is also important to tell healthcare professionals about any supplements you use. Maca may, for example, interfere with the interpretation of certain hormone laboratory tests.

Long-term safety information is also limited, so maca should not be presented as a supplement proven to be completely risk-free for every woman.

Can Maca Replace Menopause Hormone Therapy?

No.

Maca should not be considered a replacement for menopause hormone therapy (HRT) or other treatments recommended by a qualified healthcare professional.

Whether HRT is appropriate depends on a woman's symptoms, age, time since menopause, medical history, individual risk factors and personal preferences.

Likewise, women who cannot or prefer not to use HRT can discuss appropriate non-hormonal treatment options with a healthcare professional rather than assuming that a natural supplement will have the same effects.

So, Is Maca Worth Considering?

Maca is an interesting traditional food, and the early research into its possible role during menopause provides good reason for further scientific investigation.

Some women may choose to consider maca as part of their diet or as a supplement after determining whether it is suitable for their individual circumstances.

But expectations should remain realistic.

Current research suggests possible benefits for certain menopause symptoms, but there is not yet enough high-quality evidence to describe maca as a proven treatment.

Looking at Menopause as a Whole

No single food or supplement can address every change associated with menopause.

A broader approach to wellbeing includes a varied and nutritious diet, adequate protein, vitamins and minerals, regular physical activity, resistance exercise, good-quality sleep, stress management, limiting excessive alcohol consumption and seeking medical advice when necessary.

Understanding what is happening in your body is also valuable.

The better informed we are about menopause, the better equipped we are to ask the right questions and make thoughtful decisions about our health.

Information does not replace medical care — but good information can help us make better-informed choices.

Important Note

This article is for educational purposes only and does not replace medical diagnosis, advice or treatment. If you have persistent or severe symptoms, take regular medication or are considering starting a supplement, speak to a doctor, pharmacist or another appropriately qualified healthcare professional.

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