Does maca root help with fatigue during perimenopause?

Fatigue during perimenopause is one of the most common and most disruptive symptoms women describe. It is not ordinary tiredness that a good night of sleep fixes. It can persist even after rest, driven by disrupted sleep from night sweats, fluctuating hormones that affect energy metabolism, and an HPA axis running under chronic stress. Maca root is one of the supplements women frequently turn to for this, and fatigue is actually one of the areas with the most consistent evidence behind it.

Maca root (Lepidium meyenii) is an adaptogenic root vegetable from the Peruvian Andes. Its active compounds include macamides, macaenes, glucosinolates, and plant sterols. It is not estrogenic, meaning it does not supply exogenous hormones. Its primary action appears to be through the hypothalamic-pituitary-adrenal (HPA) axis, helping the body modulate its stress response and normalize hormonal signaling from the inside rather than adding hormones from outside.

For fatigue specifically, the evidence is more promising than for many other perimenopausal symptoms. Meissner et al. (2006) conducted a placebo-controlled trial using pre-gelatinized maca in perimenopausal women and found significant improvements in overall menopausal symptom scores, with the maca group showing changes in hormonal markers including estradiol, FSH, and ACTH compared to the placebo group. Energy and vitality improvements were part of the broader symptom reduction seen in the treatment arm.

Stojanovska et al. (2015) found that postmenopausal women taking 3.5 grams of maca per day for six weeks experienced significant reductions in psychological symptoms including anxiety and depression, which are closely intertwined with fatigue. When the mental and emotional load lightens, physical energy often follows.

Brooks et al. (2008) studied maca in postmenopausal women taking antidepressants and found improvements in both sexual function and psychological wellbeing, both of which influence overall energy and motivation. Across multiple studies and multiple populations, improved energy and reduced fatigue are among the most consistently reported benefits of maca supplementation.

The mechanism likely involves multiple pathways. Better HPA axis regulation means more appropriate cortisol rhythms, which directly supports waking energy and evening wind-down. Maca also contains iron, B vitamins, and amino acids that support cellular energy production, though the supplemental doses deliver these in modest amounts compared to dietary sources.

Studies have used doses of 1.5 to 3.5 grams per day of maca powder or capsules. Gelatinized (pre-cooked) maca is generally easier to digest and better absorbed. Talk to your healthcare provider about the right dose for your situation.

One practical note: most supplements require 4 to 8 weeks of consistent use before you can fairly evaluate their effect on a symptom like fatigue. Tracking your energy levels daily is essential to cut through the natural day-to-day variation. PeriPlan includes symptom tracking that helps you see trends clearly over time, which makes it much easier to tell whether something is genuinely helping.

While maca shows real promise for fatigue, the most evidence-backed approach is layered. Prioritizing sleep quality, managing blood sugar with protein-rich meals, getting regular moderate exercise (counterintuitive but consistently effective for fatigue), limiting alcohol, and working with your provider to rule out iron deficiency, thyroid dysfunction, or sleep apnea are all important parallel steps.

Those with thyroid conditions should discuss maca with their provider before starting, as its glucosinolate content may affect thyroid function at higher amounts.

When to see a doctor: Fatigue that is severe, worsening, or accompanied by shortness of breath, heart palpitations, significant unintentional weight change, or swollen lymph nodes deserves prompt evaluation. These can signal conditions well outside the scope of perimenopause that need timely diagnosis.

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