Maca and Menopause: Nature’s Support for Mood, Energy, and Vitality

Many women in midlife are looking for natural options to ease the mood swings, fatigue, and libido changes that can accompany menopause. One traditional Andean root that’s gained attention is maca (Lepidium meyenii). Long valued as both food and medicine, maca is often described as a natural adaptogen, helping the body adapt to stress, support energy, and promote balance.

Maca is a cruciferous root vegetable, related to broccoli and kale, grown high in the Peruvian Andes. It contains amino acids, essential minerals such as calcium, magnesium, zinc, and iron, along with unique plant compounds including macamides, macaenes, and glucosinolates.

Unlike phytoestrogens, such as soy, maca doesn’t appear to act directly on oestrogen receptors. Instead, it seems to influence the hypothalamic–pituitary–adrenal (HPA) axis, the system that helps regulate hormone production, mood, stress response, and energy production.

The Research on Maca and Menopause
Several small clinical trials have explored maca’s impact on menopausal symptoms.

• In a double-blind, placebo-controlled study, 3.5 g/day of maca powder for six weeks significantly improved mood, reduced anxiety and depression, and enhanced sexual wellbeing.
• A similar trial in Asian postmenopausal women showed improvements in psychological wellbeing and menopausal symptom scores.
• Animal studies using ovariectomised rats (a model for postmenopause) found that red and black maca varieties supported bone density and structure without stimulating the uterus — suggesting a non-oestrogenic pathway that may protect skeletal health.
• A 2022 systematic review of 57 studies found that 55 reported positive effects of maca on either sexual function, menopausal symptoms, or related conditions. The review authors concluded that maca’s effectiveness depends heavily on phenotype (colour), processing method, and origin, underscoring the importance of quality sourcing and product transparency.

Overall, clinical findings suggest maca may support mood, energy, and sexual function during menopause, with additional benefits for bone and brain health.

How Maca Works

Maca’s benefits appear to stem from multiple mechanisms rather than from direct hormone replacement:

• HPA-axis regulation: Supports healthy communication between brain, adrenals, and gonads.

• Adaptogenic effects: Enhances resilience to emotional and physical stress.

• Neurotransmitter modulation: May help balance serotonin and dopamine, improving mood and motivation.

• Antioxidant and anti-inflammatory activity: Reduces oxidative stress and cellular inflammation.

• Neuroprotective and metabolic regulation: Preclinical data show maca may influence glucose metabolism and protect neuronal function.

• Bone metabolism support: Promotes bone remodelling and mineralisation.

A 2024 Frontiers in Pharmacology review summarised maca’s broad pharmacological actions, noting that its bioactive metabolites exert neuroprotective, anti-inflammatory, immunoregulatory, and metabolic benefits — all relevant to midlife health.

The Different Colours of Maca

Maca naturally occurs in three main colour phenotypes: yellow, red, and black. Each has distinct biochemical properties and potential effects.

A 2024 nutritional analysis found that maca’s colour, growing altitude, and processing method significantly affect its phytochemical composition, influencing its physiological effects.
For example, red maca is richer in anthocyanins and polyphenols, while black maca contains more macamides — compounds linked to stamina and neuroprotection.

Most commercial products blend several colours, but choosing a product that specifies its phenotype and origin may offer more consistent outcomes.

Choosing the Right Form

For better digestion and reduced goitrogenic compounds, choose an organic gelatinised maca (a pre-cooked form). Begin with 500mg daily, gradually increasing if needed.

Always select a high-quality, third-party tested, Peruvian-grown product, ideally one that specifies colour phenotype and processing method.

Safety, Interactions, and Contraindications

Maca is generally well tolerated, but certain individuals should exercise caution:

1. Thyroid conditions

Because maca belongs to the cruciferous family, it naturally contains glucosinolates that can interfere with iodine uptake in high amounts or when consumed raw.

• Opt for gelatinised maca if you have hypothyroidism or autoimmune thyroid disease.

• Ensure adequate iodine intake and monitor thyroid function where appropriate.

2. Hormone-sensitive conditions

Women with hormone-sensitive conditions (such as breast or uterine cancers, endometriosis, or fibroids) should consult a qualified practitioner before use.

3. Blood pressure and blood sugar

Some research suggests maca may slightly lower blood pressure and blood glucose. Monitor closely if you take antihypertensive or diabetic medications.

4. Mood and medications

Maca may improve energy and mood. If you take antidepressants, anxiety medication, or other psychotropic drugs, monitor for possible overstimulation or sleep disturbance.

The Bottom Line
Maca provides a non-hormonal, adaptogenic option for women experiencing menopausal changes such as low mood, fatigue, and reduced libido.
Research suggests benefits arise from maca’s regulatory and restorative effects on the nervous and endocrine systems, rather than from direct hormone stimulation.
Choose an organic gelatinised, Peruvian-grown maca from a reputable supplier, start low, and evaluate results after 6–8 weeks. As with any supplement, it’s best used under the guidance of a qualified practitioner who can tailor recommendations to your unique hormonal and health profile.

Take the Next Step
If you’re curious whether maca or other natural options could help you navigate menopause with more ease, clarity, and energy — let’s talk.
Book a complimentary Menopause Strategy Call to discuss your symptoms, review your health goals, and explore a personalised natural plan that supports your hormones, energy, and mood from the inside out.
Book Your Menopause Strategy Call

References

1. Brooks N.A. et al. Menopause. 2008; 15(6): 1157–1162.

2. Meissner H.O. et al. Climacteric. 2006; 9(4): 283–289.

3. Gonzales G.F. et al. Food Chem Toxicol. 2013; 57: 60–66.

4. Minich D.M. et al. Not All Maca Is Created Equal: A Review of Colors, Nutrition, Phytochemicals and Their Potential Relevance for Human Health. Nutrients. 2024; 16(1): 33.

5. “A Systematic Review of the Versatile Effects of the Peruvian Maca Root (Lepidium meyenii) on Sexual Dysfunction, Menopausal Symptoms and Related Conditions.” Plant Science Today. 2022.

6. “Exploring the Chemical and Pharmacological Variability of Lepidium meyenii Walp.” Frontiers in Pharmacology.2024.

7. Hudson T. “Beneficial Effects of Maca on Anxiety, Depression and Sexual Dysfunction.” DrToriHudson.com. 2020.