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Low energy and a fading libido are two of the most common complaints women bring up during perimenopause, and two supplements consistently come up as natural options worth trying: ashwagandha and maca root. Both are marketed toward similar concerns, both have real research behind them, and both get recommended by different corners of the wellness world, which makes the choice between them genuinely confusing.
They are not interchangeable. Ashwagandha and maca work through different mechanisms, have different evidence bases for energy versus libido specifically, and suit somewhat different symptom patterns. This article compares them directly so you can decide which one, or whether both, makes sense for your situation.
How Ashwagandha Approaches Energy and Libido
Ashwagandha is classified as an adaptogen, and its best-documented mechanism is regulating the hypothalamic-pituitary-adrenal axis, which governs the body’s stress response and cortisol output. Chronically elevated cortisol during perimenopause is linked to fatigue, disrupted sleep, and reduced sex drive, so ashwagandha’s indirect route to more energy and libido runs through lowering stress load rather than acting as a direct stimulant or hormone.
Clinical trials on ashwagandha and sexual function in women are still a very small research base: two randomized placebo-controlled trials, both giving 300 milligrams of root extract twice daily for 8 weeks, and both reporting improvements in arousal, lubrication, orgasm and satisfaction on the Female Sexual Function Index[1][2]. It is worth knowing exactly who was enrolled, because it is not this site’s usual reader: the first trial studied 50 healthy women[1], and the second studied 80 women aged 18 to 50 who had low sexual desire but no hormonal disturbances[2]. Neither trial enrolled perimenopausal women, so their results are a reasonable starting hypothesis for this audience rather than direct evidence about it. Energy-related outcomes are typically measured indirectly, through improved sleep quality and reduced fatigue scores tied to lower cortisol, rather than a direct energizing effect.
How Maca Root Approaches Energy and Libido
Maca is a Peruvian root vegetable, not an adaptogen in the same classical sense as ashwagandha, and it does not appear to work primarily through cortisol regulation. Its research base leans more heavily toward direct effects on sexual desire and, in some studies, mood, independent of any measurable hormonal change. This is notable because maca has been studied in postmenopausal women specifically, though the literature is thinner than it is usually made to sound. A systematic review that searched 17 databases found four randomized trials of maca for sexual function in total, only one of them in menopausal women, and concluded the evidence is limited and the trials too small for firm conclusions[3]. That one trial randomized 14 postmenopausal women to 3.5 grams a day of maca powder for 6 weeks and found reduced anxiety, depression and sexual dysfunction scores with no change in estradiol, FSH, LH or sex hormone binding globulin[4].
For energy, maca’s reputation is more traditional and anecdotal than clinically proven. Some small studies suggest modest improvements in mood and reduced feelings of fatigue, but the evidence for maca as an energy booster is thinner than its reputation would suggest, and considerably less robust than the ashwagandha and stress-fatigue research.
| Factor | Ashwagandha | Maca Root |
|---|---|---|
| Primary mechanism | Cortisol and stress-axis regulation | Not fully understood, appears non-hormonal |
| Libido evidence in women | Two 8-week trials (50 and 80 women), positive; neither enrolled perimenopausal women | One 14-woman crossover trial in postmenopausal women; a review of 4 trials called the evidence limited |
| Energy evidence | Indirect, via reduced fatigue and better sleep | Limited, mostly traditional use and small studies |
| Hormonal effect | May influence cortisol; thyroid caution advised | Appears to work without changing estrogen or FSH/LH |
| Typical onset | 4 to 8 weeks | 6 to 12 weeks |
Which One Fits Your Symptom Pattern
If your main complaint is feeling wired but exhausted, waking up at 3am with your mind racing, or feeling like stress is running the show, ashwagandha’s cortisol-focused mechanism is the more logical starting point. The libido benefit in that case would likely follow from feeling less depleted and sleeping better, rather than a direct effect on desire.
If low libido is your primary concern and it does not feel tightly linked to stress or sleep, maca’s research base for direct sexual desire effects in postmenopausal and perimenopausal women may be the more targeted choice. Some women do use both together, since the mechanisms do not obviously overlap, though no clinical trial has tested the combination directly.
Safety Differences Worth Knowing
Ashwagandha carries specific cautions for thyroid conditions, since it may increase thyroid hormone levels in some people: in a randomized placebo-controlled trial of 50 adults with subclinical hypothyroidism, 600 milligrams a day for 8 weeks significantly raised T3 and T4 and lowered TSH[5]. That is a benefit if you are being treated for an underactive thyroid and a problem if you are not, which is why it is a talk-to-your-doctor item rather than a general caution. It can also interact with sedatives, blood pressure medications, and immunosuppressants. Maca has a comparatively simpler safety profile in the available research, though people with hormone-sensitive conditions should still discuss it with a doctor since its full hormonal interaction profile is less thoroughly studied than ashwagandha’s.
Both are sold in root powder and capsule forms. Women comparing the two often start with a standardized ashwagandha extract capsule alongside a gelatinized organic maca root capsule, since gelatinized maca is generally easier to digest than raw maca powder. Standardized ashwagandha root extract is worth comparing for withanolide content and third-party testing before choosing a brand.
Frequently Asked Questions
Can I take ashwagandha and maca together?
Some women combine them since their mechanisms are different, but no clinical trial has tested the combination. Start one at a time if possible so you can tell what is actually helping.
Which one works faster?
Neither works quickly. Ashwagandha’s effects on sleep and stress are often reported within 4 to 8 weeks, while maca’s libido effects in trials were typically assessed after 6 to 12 weeks.
Is maca safer than ashwagandha for someone with a thyroid condition?
Maca does not carry the same thyroid-specific caution that ashwagandha does, but anyone with a thyroid condition should still consult their doctor before starting either supplement.
Does either one affect estrogen levels?
Research on maca has generally found no significant change in estrogen, FSH, or LH levels. Ashwagandha’s primary hormonal effect studied is on cortisol, not estrogen.
Which is better for hot flashes specifically?
Neither ashwagandha nor maca is primarily studied for hot flash reduction. Black cohosh and other options have more direct evidence for that specific symptom.
Do I need a prescription for either supplement?
No, both are sold over the counter as dietary supplements in the United States, but that also means they are not FDA-regulated for efficacy the way medications are, so third-party tested brands are worth prioritizing.
References
- Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. BioMed Research International, 2015
- Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract for Improvement of Sexual Health in Healthy Women: A Prospective, Randomized, Placebo-Controlled Study. Cureus, 2022
- Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complementary and Alternative Medicine, 2010
- Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause, 2008
- Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial. Journal of Alternative and Complementary Medicine, 2018
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Content is for informational purposes only and is not medical advice; consult a qualified healthcare provider before starting any supplement. As an Amazon Associate we earn from qualifying purchases.
