Does maca root help with joint pain during perimenopause?

Joint pain is one of the more surprising symptoms of perimenopause. Many women expect hot flashes and mood changes, but waking up with stiff, achy knees or sore wrists often comes as a shock. The connection runs through estrogen: as estrogen levels fluctuate and eventually decline, it triggers increased inflammation in connective tissue, and the joints bear a lot of that burden. Maca root (Lepidium meyenii) is an adaptogenic root vegetable from the Peruvian Andes that some women turn to for relief, though the evidence specifically for joint pain is limited and worth understanding clearly.

How maca might affect joint pain

Maca does not work the way estrogen therapy or NSAIDs work. It is not estrogenic, meaning it does not mimic or directly replace estrogen in the body. Instead, research suggests it works primarily through the hypothalamic-pituitary-adrenal (HPA) axis, helping to normalize signaling between the brain and the adrenal glands. Chronically elevated cortisol, which is common under sustained stress and hormonal disruption, is known to increase pain sensitivity throughout the body. By modulating cortisol output and stress load, maca may indirectly reduce the degree to which your nervous system amplifies pain signals.

Maca root also contains alkaloids, glucosinolates, and related compounds that have shown anti-inflammatory properties in laboratory studies. However, it is important to be honest here: there are no published clinical trials specifically examining maca root and joint pain in perimenopausal women. The anti-inflammatory and cortisol-related mechanisms are plausible, but direct human evidence for this particular symptom is lacking.

What the broader research does show

The strongest evidence for maca in perimenopause comes from studies looking at its overall effect on menopausal symptoms. Meissner et al. (2006) found that maca supplementation improved estradiol and FSH levels and reduced total menopausal symptom scores compared to placebo. Stojanovska et al. (2015) showed that 3.5g per day significantly reduced anxiety, depression, and diastolic blood pressure in postmenopausal women. While neither of these studies measured joint pain directly, the broader pattern of HPA axis improvement and reduced systemic stress load is relevant context.

Dose and form

Studies have used doses ranging from 1.5g to 3.5g per day, typically in powder or capsule form. Maca is also available as a liquid extract. Talk to your healthcare provider about the right dose and form for your situation, particularly if you have thyroid concerns. Maca contains goitrogens at higher amounts, so anyone with a thyroid condition should get provider guidance before starting.

Tracking your response

Because the evidence for maca and joint pain specifically is indirect, tracking your symptoms carefully is especially important here. PeriPlan lets you log joint pain daily alongside other symptoms, which makes it easier to see whether a supplement like maca is making a real difference over a 6 to 8 week trial period. Without that objective record, it is easy to miss gradual changes or attribute improvement to the wrong variable.

Other things that help with perimenopausal joint pain include gentle strength training (which supports the structures around joints), omega-3 fatty acids (which have meaningful anti-inflammatory evidence), adequate vitamin D, and stress reduction practices. Maca root may be a useful addition to that picture, but it is unlikely to be the whole answer on its own.

When to see a doctor

Joint pain during perimenopause is usually musculoskeletal and related to hormonal inflammation, but it can also signal other conditions that deserve evaluation. See your healthcare provider if your joint pain is severe, rapidly worsening, accompanied by redness and swelling, affecting your ability to move normally, or involving a fever. Autoimmune conditions like rheumatoid arthritis can emerge or worsen during the perimenopausal transition, and these require proper diagnosis and treatment beyond what any supplement can provide.

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