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Asparagus racemosus (Shatavari)
Premier women's tonic in Ayurveda that supports reproductive hormones, fertility, and lactation — the female counterpart to ashwagandha.
What the evidence says
Shatavari appears to help in 5 of 5 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2012–2026 with a typical study size of 35 participants.
Based on 14 studies · 1 meta-analysis · 5 RCTs · 920 total participants
Confidence
ModerateWhat the studies found
By outcome
Shatavari has an evidence score of 7.5/10 — strong evidence based on 14 indexed studies, including 1 meta-analysis. Premier women's tonic in Ayurveda that supports reproductive hormones, fertility, and lactation — the female counterpart to ashwagandha.
The commonly studied dose of Shatavari is 500-1000mg root extract, 1-2x daily. Research points to an estimated optimal dose around 1000mg, with a minimum effective dose near 500mg. Individual response varies — start low and adjust.
Timing is flexible for Shatavari — consistent daily use matters more than the time of day. Shatavari (Asparagus racemosus) contains steroidal saponins (shatavarins) and isoflavones that modulate hormonal balance and support reproductive health.
Last reviewed May 2026 · evidence from 13 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Shatavari, meaning 'she who possesses 100 husbands,' is the premier women's tonic in Ayurvedic medicine. This adaptogenic root supports female reproductive health, hormonal balance, and lactation. Also has general adaptogenic, digestive, and immune-supporting properties. The female counterpart to Ashwagandha.
Contains plant compounds that gently support estrogen balance
Supports stress adaptation and resilience
Supports breast milk production
How Shatavari works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
500-1000mg root extract, 1-2x daily
Take with food
| Form | Type |
|---|---|
| 💊Root extract standardized to saponins | Recommended |
| 🧪Root powder | Alternative |
| 💧Liquid extract | Alternative |
Traditional preparation in warm milk. Modern extracts are convenient.
Minimum: 8 weeks
Optimal: 16 weeks
Cycling: Not required
Note: Traditionally taken with warm milk or ghee. Can be taken any time with food.
Based on single RCT (n=113) showing improved maternal satisfaction (52.63% vs 25%). Meta-analysis notes limitations in galactagogue studies including small sample sizes and poor blinding methods.
Supported reproductive health
Better adaptation to stress
Improved milk production
Traditional use but consult practitioner
Traditional galactagogue; generally considered safe
May have additive diuretic effects
Phytoestrogenic — discuss with doctor
Tip: Take with food
Shatavari is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset. Use caution if any of these apply to you: Estrogen-sensitive conditions (use with caution).
Dong Quai
Likely helpsPromotes blood circulation and menstrual regularity — a cornerstone of Chinese medicine for women's health for 2,000+ years.
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