Does maca root help with low libido during perimenopause?

Of all the ways maca root has been studied in the context of menopause and perimenopause, its effect on sexual function and libido has the strongest evidence base. If you are dealing with low libido during perimenopause and wondering whether maca is worth trying, this is one area where the research offers more than just a promising theory.

What the research shows

Brooks et al. (2008) conducted a randomized, double-blind, placebo-controlled trial in postmenopausal women and found that maca supplementation significantly improved sexual dysfunction scores and psychological symptoms compared to placebo. This was a well-designed study, and its findings are among the most cited in the maca literature. Separately, multiple additional randomized controlled trials have examined maca's effects on sexual function. A 2010 systematic review by Shin et al. identified several trials showing positive effects on sexual dysfunction, though the authors noted that larger and longer studies were still needed. Meissner et al. (2006) also found improvements in psychological and menopausal symptom scores that encompassed sexual wellbeing as part of the picture.

How maca affects libido

Maca does not work by raising estrogen or testosterone directly. It is not a hormone and does not act like one in the body. Instead, it appears to work through the hypothalamic-pituitary-adrenal (HPA) axis, helping normalize the signaling that regulates stress hormones, energy, and mood. Low libido during perimenopause often has multiple contributors: hormonal shifts, fatigue, anxiety, poor sleep, and relationship stress all play roles. Maca's adaptogenic action, which helps the body regulate its stress response, addresses several of those threads at once. Improved energy and reduced anxiety may contribute meaningfully to restored sexual interest, even without directly changing hormone levels.

Maca also contains unique compounds called macamides and macaenes. Animal research suggests these compounds may influence endocannabinoid signaling and neurotransmitter activity in ways relevant to sexual motivation, though this mechanism has not been confirmed directly in human studies.

Dose and form

Studies have used doses in the range of 1.5g to 3.5g per day, taken as powder (often stirred into food or drinks), capsules, or liquid extract. Results in clinical trials generally appeared within 6 to 12 weeks of consistent use. Talk to your healthcare provider about the right dose and form for your situation. If you have a thyroid condition, note that maca contains goitrogens at higher amounts, so provider guidance is especially worthwhile.

Tracking your response

Libido is subjective and can fluctuate based on many factors beyond any single supplement. Using PeriPlan to track your symptoms daily gives you a reliable picture of whether things are genuinely shifting over time, versus a few good or bad days skewing your perception. A minimum trial of 6 to 8 weeks with consistent use is reasonable before drawing conclusions.

Other approaches worth combining

Maca root is most useful as part of a broader approach. Addressing sleep quality, reducing overall stress load, maintaining physical activity, and having open communication with your partner all support libido in ways a supplement cannot replicate on its own. Some women also benefit from vaginal estrogen (prescription) for physical changes in sexual comfort, which is a separate issue from desire but often intertwined with it.

When to see a doctor

If low libido is significantly affecting your relationship or quality of life, a conversation with your healthcare provider is warranted regardless of whether you try maca. There are effective medical options available, including hormone therapy, vaginal estrogen, and other treatments. Low libido can also be influenced by medications you are already taking (including some antidepressants and blood pressure drugs), depression, or relationship issues that benefit from professional support. These are not problems maca is likely to resolve on its own.

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