Does maca root help with anxiety during perimenopause?

Maca root has some clinical evidence supporting its use for psychological symptoms during menopause and perimenopause, including anxiety. The research is small in scale and not yet definitive, but the trials that exist are generally positive, and the proposed mechanism is biologically credible.

Maca (Lepidium meyenii) is a root vegetable from the Peruvian Andes. It is classified as an adaptogen, meaning it is thought to help the body regulate its stress response rather than acting in a single, targeted pharmacological way. Crucially, maca does not contain estrogen and does not act as a phytoestrogen. Its effects appear to run through the hypothalamic-pituitary-adrenal (HPA) axis, the system that governs the body's cortisol stress response, rather than through direct hormone mimicry. This is an important distinction for women who are cautious about anything that could influence hormone-sensitive conditions.

The active compounds include glucosinolates, macamides, and macaenes. Macamides in particular are thought to influence the endocannabinoid system, which plays a role in mood regulation, stress response, and anxiety. The glucosinolates contribute to the adaptogenic activity, though the precise mechanisms are still being worked out.

For anxiety specifically, a 2015 study by Stojanovska and colleagues found that 3.5 grams per day of maca reduced psychological symptoms including anxiety and depression in early postmenopausal women, and also lowered blood pressure, compared to placebo over 12 weeks. This is a meaningful result, though the sample was small. A 2006 study by Meissner and colleagues found that maca supplementation improved self-reported hormonal profiles and reduced menopausal symptom severity compared to placebo, including improvements in mood. A 2008 study by Brooks and colleagues reported improved sexual dysfunction and psychological wellbeing in postmenopausal women. These studies consistently show a positive signal for mood-related symptoms, including anxiety, though none focused specifically on perimenopausal women in the early stages of hormonal transition.

For perimenopause, anxiety is often driven by the direct effects of fluctuating estrogen on the amygdala and stress-response circuits. Maca's HPA axis modulation may reduce the reactivity of the cortisol system, providing a buffer without directly replacing estrogen. This is plausible but should be understood as a supportive effect rather than a treatment that corrects the underlying hormonal picture.

Studies have generally used doses in the range of 1.5 to 3.5 grams per day. Talk to your healthcare provider about what dose makes sense for your situation, particularly if you have any thyroid conditions. Maca contains glucosinolates, which in high amounts can interfere with thyroid function, though typical supplemental doses have not been shown to cause problems in thyroid-healthy individuals.

Maca is generally well tolerated. No significant drug interactions have been reported in the literature, but this does not mean none exist. Always inform your provider about supplements you are taking.

Tracking your response. PeriPlan lets you log anxiety severity daily alongside other symptoms, sleep quality, cycle phase, and supplement use. Maca typically takes 4 to 8 weeks of consistent use before its effects, if any, become apparent. Logging from day one gives you a reliable before-and-after picture rather than relying on memory.

When to see a doctor. If anxiety is interfering with your ability to work, maintain relationships, or enjoy daily life, this level of impairment warrants a direct conversation with your healthcare provider, not just a trial of supplements. Anxiety in perimenopause is real and responsive to treatment, including hormone therapy, low-dose antidepressants or anxiolytics, and cognitive behavioral therapy, all of which have stronger evidence bases than maca for moderate to severe anxiety. Maca may be a reasonable complement for milder symptoms or for women who want to start with lower-intervention options, but it is not a substitute when anxiety is significantly disruptive.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.