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Wild Yam (Dioscorea villosa)
Contains diosgenin, a phytosteroid that may ease menopausal symptoms and menstrual discomfort through non-hormonal pathways.
What the evidence says
Wild Yam helped in about half (2/3) of the studies that measured an effect — promising, but not unanimous.
Most evidence is from high-quality randomised trials published 2001–2021 with a typical study size of 96 participants.
Based on 12 studies · 2 RCTs · 269 total participants
Confidence
LowWhat the studies found
By outcome
Wild Yam has an evidence score of 6/10 — moderate evidence based on 12 indexed studies. Contains diosgenin, a phytosteroid that may ease menopausal symptoms and menstrual discomfort through non-hormonal pathways.
The commonly studied dose of Wild Yam is 250-500mg extract daily. Research points to an estimated optimal dose around 500mg, with a minimum effective dose near 300mg. Individual response varies — start low and adjust.
Timing is flexible for Wild Yam — consistent daily use matters more than the time of day. Wild yam (Dioscorea villosa) contains diosgenin, a steroidal saponin.
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.
Wild Yam has been used for centuries in traditional medicine for women's health concerns. It contains diosgenin, a phytosteroid that was historically used as a precursor to synthesize hormones in laboratories. While the body cannot convert diosgenin to hormones directly, wild yam may support hormonal balance through other mechanisms.
Contains plant steroids with potential hormonal effects
May help relax smooth muscle
How Wild Yam 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.
250-500mg extract daily
Loading: Not required
Take with food
| Form | Type |
|---|---|
| 💊Standardized extract capsules | Recommended |
| 🧪Dried root powder | Alternative |
| 💧Tincture | Alternative |
Look for extracts standardized to diosgenin content.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: May cycle with menstrual cycle or use for 2-3 months then reassess
Note: Often used as part of herbal formulas for women's health.
Based on single RCT (n=23) showing no significant effect vs placebo. Traditional use claims not validated by clinical evidence. Effectiveness estimates are conservative given lack of positive RCT data. Well-tolerated in study population.
May help with menopausal symptoms
Traditional use for menstrual cramps
Avoid; safety not established
May have additive effects
Tip: Take with food
Wild Yam 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: Hormone-sensitive conditions (use with caution); Pregnancy.
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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