Does maca root help with dry skin during perimenopause?

Dry skin during perimenopause is not simply a cosmetic concern. As estrogen levels decline and fluctuate, the skin produces less collagen, retains less moisture, and repairs itself more slowly. Many women notice their skin feeling thinner, rougher, and drier than it did even a few years earlier. Some are exploring maca root as a potential support. Here is an honest look at what the evidence does and does not show.

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

For dry skin specifically, there is no direct clinical research on maca. No published trials have examined maca root and skin moisture or skin quality as primary outcomes in perimenopausal or postmenopausal women. This is important to state plainly rather than imply a benefit that the data does not yet support.

The theoretical indirect pathway is hormonal normalization. Meissner et al. (2006) conducted a placebo-controlled trial with perimenopausal women using pre-gelatinized maca and found improvements in estradiol levels and FSH regulation compared to placebo, along with a reduction in overall menopausal symptom scores. If maca supports the body's own estrogen production through better hormonal signaling, some women might experience broader skin benefits as a secondary effect. But this remains speculative for skin specifically.

Stojanovska et al. (2015) found that maca significantly reduced psychological symptoms and diastolic blood pressure in postmenopausal women. Reduced chronic stress also matters for skin health. Elevated cortisol breaks down collagen and impairs the skin barrier, so any supplement that genuinely reduces the stress burden could have indirect skin benefits.

Maca is also a nutrient-dense food. It contains iron, calcium, zinc, and various amino acids. Zinc in particular plays a known role in skin repair and barrier function. However, the amounts delivered by typical supplemental doses are modest, and using maca primarily as a zinc source would not be the most direct strategy for dry skin.

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

If dry skin is your main concern, the most evidence-backed approaches during perimenopause include topical estrogen or estrogen-containing creams (via your provider), ceramide-rich moisturizers, omega-3 fatty acid supplementation, increasing dietary protein and healthy fats, staying well hydrated, and protecting skin from UV exposure. These strategies address the root cause and the skin barrier more directly than a systemic adaptogen.

Tracking your skin condition alongside any supplement changes can help you identify whether something is genuinely helping over the weeks it takes for a supplement to show effect.

Those with thyroid conditions should discuss maca with their provider before starting, as its glucosinolate content may affect thyroid function at higher doses. PeriPlan can help you track daily changes in skin dryness and other symptoms if you want to evaluate your response to any new supplement systematically.

When to see a doctor: If your skin changes are severe, include significant itching, rash, or unusual texture changes, or if dryness extends to other mucous membranes such as the eyes or vagina, speak with your healthcare provider. Vaginal dryness in particular has safe, effective treatments that go well beyond general supplementation.

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