Maca (Lepidium meyenii) is a root vegetable native to the high Andean plateaus of Peru, where it has been cultivated for thousands of years as both a food and a traditional remedy. Though sometimes called Peruvian ginseng, it is not botanically related to true ginseng. Traditionally, the root has been used by the indigenous people of the Andes to boost energy, enhance fertility, and address hormonal imbalances.
Menopause, marked by the cessation of menstrual periods, causes physical and psychological changes due to fluctuating hormone levels. Common symptoms include vasomotor issues like hot flashes and night sweats, sleep disturbances, mood swings, increased anxiety, and decreased libido. Maca is a natural supplement that has gained attention for its potential to alleviate these discomforts.
What the Research Says About Maca’s Effectiveness
Scientific investigation into Maca’s ability to relieve menopausal symptoms is still in its early stages, but results from clinical trials offer promising insights. Multiple studies have focused on Maca’s effect on psychological symptoms and sexual function in postmenopausal women. The evidence suggests that Maca may be particularly effective at improving mood, reducing symptoms of anxiety and depression, and boosting sexual desire.
Research indicates favorable effects on vasomotor symptoms, such as reduced hot flashes and night sweats, but this evidence is limited and inconclusive. The findings are not as consistent as the data related to mood and libido enhancement. However, trials using standardized measures like the Kupperman Menopausal Index show Maca improves overall quality of life parameters compared to a placebo.
The therapeutic effect on sexual dysfunction has been observed even in women whose low libido was induced by antidepressant medications. Importantly, the improvement in well-being and sexual function occurs without a large change in serum sex hormone levels. Current systematic reviews classify the evidence for Maca’s effectiveness as limited, suggesting that more large-scale trials are necessary.
How Maca Influences Hormone Balance
Maca’s mechanism of action differs fundamentally from traditional hormone replacement therapy or phytoestrogens like soy. Maca does not directly introduce hormones or hormone-mimicking compounds. Instead, it is classified as an adaptogen, helping the body manage stress and maintain physiological equilibrium.
Maca’s action occurs primarily through its influence on the endocrine system’s control centers, specifically the hypothalamic-pituitary-adrenal (HPA) axis. This axis regulates the body’s response to stress, including the production of cortisol. By modulating the HPA axis, Maca supports the body’s own production of hormones, rather than supplying external ones.
Unique compounds in Maca, such as macamides and plant sterols, are suspected to be the active agents that signal the hypothalamus and pituitary glands. This signaling may encourage these glands to produce the necessary amount of hormones. By supporting the body’s internal feedback loops, Maca indirectly contributes to better regulation of sex hormones without directly altering their serum levels.
Dosage, Safety, and Contraindications
Maca root is safe for most individuals when consumed in therapeutic doses for short periods. The most common dosage range seen in clinical studies for menopausal symptoms is between 1.5 grams and 3.5 grams of powdered Maca daily. For postmenopausal women, doses around 3.3 grams per day have been used successfully in trials focusing on mood and blood pressure.
It is advisable to start with a lower dose and gradually increase it, taking Maca with meals to improve digestive tolerance. Maca is available in different colors (yellow, red, and black); red Maca is often cited for female hormonal health, and black Maca for energy. Choosing a gelatinized form is preferred by some, as this processing removes starch and makes the nutrients easier to digest.
Side effects are generally mild, but they can include headaches, gastrointestinal upset, or mild insomnia. Maca is not recommended for individuals with hormone-sensitive conditions, such as breast, uterine, or ovarian cancer, as some extracts may exhibit estrogen-like activity. Those with thyroid issues should also exercise caution, as Maca contains goitrogens that can interfere with thyroid function. Always consult a healthcare provider before beginning any new supplement, especially if pregnant, breastfeeding, or taking prescribed medications.