Does maca root help with bloating during perimenopause?

Bloating during perimenopause is one of those symptoms that can feel relentless. As estrogen and progesterone fluctuate, the digestive system often becomes more sensitive, gut motility slows, and stress hormones rise, all of which contribute to that familiar uncomfortable fullness. Some women turn to maca root looking for relief. Here is what the research does and does not say.

Maca root (Lepidium meyenii) is an adaptogenic root vegetable native to the Peruvian Andes. Its active compounds include glucosinolates, macamides, macaenes, and plant sterols. One important distinction: maca is not estrogenic. It does not add exogenous hormones to your system. Instead, it appears to work through the hypothalamic-pituitary-adrenal (HPA) axis, helping the body regulate its own hormone signaling more effectively.

For bloating specifically, there is no direct clinical research. No trials have tested maca root against bloating as a primary outcome. That honest gap matters, and it is worth stating plainly rather than overpromising.

That said, there are plausible indirect pathways. Chronic stress raises cortisol, which disrupts gut motility and increases intestinal permeability, both of which worsen bloating. Cortisol also influences the speed at which food moves through the gastrointestinal tract. When motility slows, gas builds up and the sensation of fullness lingers far longer than it should. Research published by Stojanovska et al. (2015) found that postmenopausal women taking maca experienced significant reductions in anxiety and other psychological symptoms, along with a reduction in diastolic blood pressure, compared to placebo. If maca helps dial down the stress response through HPA modulation, the downstream effect on cortisol-driven gut symptoms could be meaningful for some women.

A 2006 study by Meissner et al. using pre-gelatinized maca found improvements in menopausal symptom scores broadly, including physical and psychological complaints. Bloating was not isolated as a variable, but the overall symptom burden declined in the maca group compared to placebo. A 2008 study by Brooks et al. found improvements in sexual function and overall wellbeing in perimenopausal women taking maca, again reflecting a broader symptom-reducing effect rather than a targeted gut benefit.

There is also a more direct consideration: maca itself is a fiber-containing root. Some women report a GI adjustment period when they first start taking it, including temporary bloating or increased gas. This is especially true of raw maca powder. Starting with a lower amount and gradually increasing can help your digestive system adapt. This initial period typically settles within one to two weeks. Choosing gelatinized (pre-cooked) maca tends to reduce this adjustment effect.

Studies have used doses ranging from 1.5 to 3.5 grams per day of maca powder, taken in capsule or powder form. Talk to your healthcare provider about the right dose for your situation before starting.

To get the most useful information from trying maca root, track your bloating severity consistently, ideally with a simple daily rating, before and after starting the supplement. PeriPlan includes symptom tracking that makes it easy to spot patterns over time, which helps you and your provider make more informed decisions rather than guessing.

Other strategies with stronger evidence for perimenopause-related bloating include reducing refined carbohydrates and carbonated drinks, eating smaller and more frequent meals, managing stress through consistent movement or mindfulness practices, and working with your provider to rule out conditions like small intestinal bacterial overgrowth (SIBO) or thyroid dysfunction that can cause similar symptoms.

Maca is available as a powder, capsule, or liquid extract. The gelatinized form is generally easier to digest than raw maca and may be a better choice if your gut is already sensitive during perimenopause.

It is also worth considering what else is driving your bloating. During perimenopause, declining progesterone slows smooth muscle motility in the gut, meaning food and gas move through the intestines more slowly. Estrogen fluctuations affect fluid retention, which can create a distended, bloated feeling that is not gas-related at all. These mechanisms are distinct from what maca addresses, and they may respond better to other interventions such as increasing movement, reducing sodium, or timing carbohydrate intake around your cycle. Understanding which type of bloating you are dealing with helps you choose the most useful strategy.

Those with thyroid conditions should use maca cautiously, as it contains glucosinolates that in high amounts can affect thyroid function. This does not mean it is off-limits, but it does mean checking with your provider first.

When to see a doctor. If your bloating is severe, persistent, or accompanied by abdominal pain, changes in bowel habits, unintentional weight loss, or blood in the stool, see your healthcare provider promptly. These can be signs of conditions that need evaluation well beyond perimenopause management.

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