Does maca root help with irregular periods during perimenopause?

Irregular periods are often the first clear sign that perimenopause has begun. Cycles that were once predictable can start arriving early, late, or skip months entirely. Flow may become heavier or lighter. The unpredictability itself is unsettling. These changes happen because the ovaries are producing less consistent levels of estrogen and progesterone, and ovulation becomes irregular. Some women are exploring maca root as a way to support more regular cycles during this transition. Here is what the evidence shows and where the gaps remain.

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 exogenous estrogen or mimic its action. Its primary mechanism appears to be through the hypothalamic-pituitary-adrenal (HPA) axis and via normalization of FSH and LH signaling from the pituitary gland, which are the hormones that regulate the menstrual cycle directly.

For irregular periods specifically, the clinical evidence is limited but mechanistically interesting. Meissner et al. (2006) conducted a double-blind placebo-controlled trial with perimenopausal women using pre-gelatinized maca and found measurable changes in FSH and estradiol levels compared to placebo, along with improvements in overall menopausal symptom scores. FSH is the hormone the pituitary uses to stimulate ovarian follicle development. In perimenopause, FSH rises as the ovaries become less responsive, which contributes to cycle irregularity. If maca helps normalize FSH signaling, a more regulated cycle could be one downstream effect. But no trials have tested cycle regularity as a primary outcome in perimenopausal women using maca, and that gap matters.

Stojanovska et al. (2015) found that postmenopausal women taking maca experienced reduced anxiety and improved psychological symptom scores. Chronic stress is a well-documented disruptor of menstrual cycle regularity via HPA-HPG axis crosstalk, where stress hormones suppress the gonadal axis. If maca reduces the stress burden meaningfully, some normalization of cycle timing could follow in women who are still cycling.

The Gonzales (2012) review of maca's efficacy noted that effects on FSH and LH represented one of the more biologically plausible mechanisms for maca's broad menopausal benefits, with cycle effects considered an area warranting dedicated research.

Practically speaking, the perimenopausal transition toward irregular cycles reflects genuine changes in ovarian reserve, and no supplement can halt or reverse the underlying biology. What maca might offer is support for the hormonal signaling environment, potentially smoothing some of the fluctuation, particularly in earlier perimenopause when cycles are becoming irregular but ovulation is still occurring most months.

Studies have examined doses of 1.5 to 3.5 grams per day of maca in powder or capsule form. Gelatinized maca is generally gentler on digestion. Talk to your healthcare provider about the right dose for your situation.

Tracking your cycle dates, flow, and associated symptoms is essential during perimenopause both for understanding your own patterns and for giving your provider useful information. PeriPlan makes it easy to log this data consistently over months, which is the only way to spot real trends given the natural variability of perimenopausal cycles.

Those with thyroid conditions should check with their provider before using maca, as thyroid dysfunction is itself a common cause of irregular periods and the glucosinolates in maca can affect thyroid function at higher doses. Ruling out thyroid issues is a smart first step if period irregularity is new or worsening.

When to see a doctor: Irregular periods during perimenopause are normal, but some patterns warrant evaluation. See your healthcare provider if you are bleeding between periods, if a period is unusually heavy or prolonged, if you experience postcoital bleeding, or if you have gone more than 60 days without a period and pregnancy is possible. Any sudden change in your bleeding pattern that concerns you is worth a conversation with your provider.

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