Does maca root help with digestive changes during perimenopause?

Digestive changes in perimenopause catch many women off guard. Constipation, looser stools, bloating, increased gas, acid reflux, and a gut that seems far more reactive than it used to be are all common complaints during this transition. The gut has estrogen and progesterone receptors throughout its lining, so as these hormones fluctuate unpredictably, digestion often feels unpredictable too. Some women are exploring maca root as part of their response. Here is an honest look at what the evidence supports.

Maca root (Lepidium meyenii) is an adaptogenic root vegetable from the Peruvian Andes. Its active compounds include glucosinolates, macamides, macaenes, and plant sterols. Crucially, it is not estrogenic. It does not supply exogenous hormones. Instead, research suggests it works by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which governs how the body regulates stress hormones and downstream endocrine signaling.

No clinical trials have specifically studied maca root for perimenopause-related digestive changes as a primary endpoint. That honest gap is worth naming upfront, rather than overpromising on early or indirect evidence.

That said, several indirect pathways make maca worth considering. The stress-gut connection is well established. Elevated cortisol from a dysregulated HPA axis disrupts gut motility, increases intestinal permeability, and alters the composition of the gut microbiome. All of these changes worsen the digestive symptoms common in perimenopause. Stojanovska et al. (2015) found that postmenopausal women taking maca for six weeks experienced significant reductions in anxiety and psychological symptoms compared to placebo, suggesting meaningful HPA modulation. If maca reduces the chronic stress burden on the HPA axis, some relief in stress-driven digestive symptoms is a reasonable expectation for some women.

Meissner et al. (2006) used pre-gelatinized maca in a placebo-controlled trial with perimenopausal women and found improvements in overall menopausal symptom scores, including hormonal markers such as FSH and estradiol. While digestive changes were not a separate outcome, the reduction in overall symptom burden may reflect some gut benefit for certain women. Brooks et al. (2008) found improvements in sexual function and psychological wellbeing in perimenopausal women, again reflecting a broad symptom-improving effect rather than a direct gut intervention.

Maca is also a whole food root with natural fiber content, which can support regularity in women who are dealing with constipation during perimenopause. For women whose primary digestive complaint is sluggish transit, adding maca to a fiber-rich diet may offer some additional benefit.

One important nuance: maca itself can cause GI adjustment symptoms when first introduced, including temporary bloating, nausea, or loose stools. This is especially true of raw maca powder. Gelatinized (pre-cooked) maca is generally better tolerated and easier to digest because the gelatinization process breaks down some of the harder-to-digest starches. Starting with a smaller amount and building gradually gives the digestive system time to adapt, typically over one to two weeks.

Studies have examined doses of 1.5 to 3.5 grams per day. Talk to your healthcare provider about the right dose for your situation before starting, particularly if you have a history of digestive sensitivity.

Tracking your specific digestive symptoms before and during a supplement trial is the most useful way to tell if something is actually working. PeriPlan lets you log symptoms daily, including bloating, stool consistency, comfort after meals, and energy, so you can identify real patterns rather than relying on memory alone, which tends to be unreliable over weeks of gradual change.

For perimenopause-related digestive changes, other well-supported approaches include increasing dietary fiber gradually from whole food sources, staying well hydrated, adding fermented foods or a quality probiotic, reducing high-fat and ultra-processed foods, and managing stress through consistent movement. If your symptoms suggest a specific pattern such as constipation-predominant changes or significant food sensitivities, those may respond better to targeted dietary interventions.

Those with thyroid conditions should discuss maca use with their provider before starting, as glucosinolates found in maca can influence thyroid function at high doses.

When to see a doctor. If your digestive changes include blood in the stool, significant unintentional weight loss, severe abdominal pain, or marked changes in bowel habits that persist, see your healthcare provider promptly. These symptoms warrant evaluation beyond perimenopause management and should not be attributed to hormonal changes without a thorough workup.

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