Does maca root help with brain fog during perimenopause?

Brain fog during perimenopause is more than forgetting where you put your keys. It can show up as difficulty concentrating, slower word retrieval, trouble holding a train of thought, and a general sense that your mind is running through mud. Fluctuating estrogen directly affects neurotransmitter activity and cerebral blood flow, which explains why so many women notice cognitive changes during this transition. Some are turning to maca root in search of clarity. Here is what the evidence actually shows.

Maca root (Lepidium meyenii) is an adaptogenic root vegetable from the Peruvian Andes, containing active compounds including macamides, macaenes, glucosinolates, and plant sterols. It is not estrogenic, meaning it does not mimic or supply estrogen. Its primary action appears to be through the hypothalamic-pituitary-adrenal (HPA) axis, helping the body regulate its own stress and hormonal signaling rather than overriding it.

For brain fog specifically, the direct clinical evidence is limited. No large trials have tested maca root with cognitive performance as the primary outcome in perimenopausal women. That is worth stating honestly.

However, there are meaningful indirect links. First, the HPA axis plays a significant role in cognitive function. Elevated cortisol, which is common when the HPA axis is dysregulated, impairs memory consolidation and attention. Research by Stojanovska et al. (2015) found that postmenopausal women who took maca for six weeks showed significant reductions in anxiety and psychological distress compared to placebo. Lower anxiety and stress load can meaningfully reduce the cognitive burden that contributes to brain fog.

Second, fatigue and poor sleep are among the biggest drivers of brain fog in perimenopause, and maca has shown consistent benefit for energy levels across multiple studies. Meissner et al. (2006) found that pre-gelatinized maca improved overall menopausal symptom scores including energy-related complaints, with changes in hormonal markers including FSH and estradiol in the maca group versus placebo. Better energy translates to better cognitive availability during the day.

Third, the macamides found in maca are being studied for their potential effects on energy metabolism and neuroprotection in preclinical research, though this work has not yet translated into human cognitive trials specifically targeting perimenopause.

Gonzales (2012) published a review of maca's efficacy and safety across multiple endpoints, concluding that the available evidence supports benefit for several menopausal symptoms with a favorable safety profile. Cognitive function was noted as an area needing further dedicated study.

Studies have used doses ranging from 1.5 to 3.5 grams per day, taken as powder or capsules. Talk to your healthcare provider about the right dose for your situation.

If you are tracking your brain fog to evaluate whether maca is helping, consistency matters. Using PeriPlan to log daily cognitive symptoms alongside supplement use gives you a clear picture over weeks, which is far more reliable than trying to remember how you felt at the start.

Other well-supported strategies for perimenopausal brain fog include prioritizing sleep quality, regular aerobic exercise (which has the strongest evidence base for cognitive protection in midlife women), managing blood sugar with protein-forward meals, and reducing alcohol, which significantly worsens cognitive symptoms in perimenopause.

Those with thyroid conditions should check with their provider before starting maca, as its glucosinolate content can affect thyroid function at higher doses. It is generally considered safe for most women at the doses studied.

When to see a doctor: If your cognitive symptoms are severe, worsening rapidly, or accompanied by confusion, significant memory gaps, or functional impairment at work or home, speak with your healthcare provider. Significant cognitive changes deserve a thorough evaluation to rule out other conditions.

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