Shatavari Benefits: What It Is and What Science Says

Shatavari (Asparagus racemosus) is a root used for centuries in Ayurvedic medicine, mainly associated with women's health. In recent years, modern research has begun to test it in controlled clinical trials — and that is where the answer becomes more interesting than tradition suggested. There are recent randomised trials in perimenopausal women, in women with reduced sexual desire and in the postpartum period, but they remain small, short-term studies.

Short answer: shatavari shows signs of an effect on some specific climacteric symptoms and on female sexual health, but it is not a treatment, it does not replace medical assessment and it has no approved health claim in the European Union. This article explains what the studies actually measured, at what doses, in whom, and where the limitations lie.

What shatavari is and why it is linked to women's health

Shatavari is a climbing plant whose root is used in traditional Ayurvedic, Unani and Siddha preparations, and it is described in the Indian and British pharmacopoeias. The Sanskrit name means "she who possesses a hundred husbands", a reference to its reputation for promoting female vitality. The plant is known above all for its phytoestrogenic properties — compounds that bind to the estradiol receptor — which explains the growing interest as alternatives to synthetic hormone therapy are sought ¹.

Chemically, the root extracts contain mainly saponins and flavonoids, to which the studied activities are attributed ². This does not mean that these activities are demonstrated in humans for all traditional uses — it means they are the starting point for research.

What clinical trials show about shatavari

For decades, human evidence was scarce. A review published in 2003 already noted that, despite traditional use for gastric ulcers, dyspepsia and as a galactagogue, there was no scientific proof to justify those uses ³. Since then, randomised, placebo-controlled trials have appeared that partially change the picture.

Perimenopause symptoms

A randomised, double-blind, placebo-controlled trial tested a standardised extract of A. racemosus root in 50 perimenopausal women, aged 40 to 50, with mild to moderate climacteric symptoms. For 120 consecutive days, they received 200 mg per day of the extract or placebo. The study reported a significant reduction in Menopausal Rating Scale scores and improvements in secondary measures such as the frequency of hot flushes ⁴.

It is a promising result, but with clear limitations: 50 participants is a small sample, the study lasted four months and the results need replication in larger, more diverse samples before an established effect can be claimed.

Reduced sexual desire

Another randomised, double-blind, placebo-controlled trial assessed 70 healthy women aged 18 to 45 who reported reduced sexual desire. They received 300 mg per day of shatavari extract or placebo for 8 weeks. The total Female Sexual Function Index score improved significantly more in the active group than with placebo, with the greatest gain in the lubrication domain ⁵.

Note that this study was carried out in healthy women with lifestyle-related complaints, not in women with diagnosed sexual dysfunction. This limits extrapolation: we do not know whether the same results would apply to clinical conditions.

Postpartum lactation

Shatavari is traditionally used as a galactagogue. A randomised, double-blind, placebo-controlled trial followed 120 postpartum women (from 37 weeks of gestation, aged 20 to 40) who intended to breastfeed. They received 300 mg of shatavari root extract or placebo twice a day for 72 hours after delivery. The study assessed the time to evident breast fullness and the total volume of milk expressed at 72 hours ⁶.

This is a very specific context — the first 72 hours after delivery — and should not be confused with prolonged use during breastfeeding. A Cochrane systematic review on oral galactagogues in mothers of non-hospitalised term infants notes that, before considering any galactagogue, it is essential to assess factors such as maternal and neonatal health, the baby's latch and feeding frequency ⁷.

Muscle strength in postmenopausal women

A randomised, double-blind trial with 20 postmenopausal women (mean age 68.5 years) tested 1000 mg per day of shatavari or placebo for 6 weeks. Handgrip strength improved in the shatavari group, but knee extensor strength did not, and bone turnover markers did not change ⁸.

It is a very small study (10 women per group) and short. On its own, it does not support the idea that shatavari increases strength or prevents muscle loss.

Doses used in studies vs. what is on the label

The doses in the trials vary considerably and are not dosing instructions. The table below summarises what was tested and compares it with the dose per serving of a TuttiBear product that contains shatavari.

Study	Population	Dose studied	Duration
Standardised extract CL22205 4	50 perimenopausal women (40–50 years)	200 mg/day	120 days
Shatavari extract 5	70 healthy women with low sexual desire (18–45 years)	300 mg/day	8 weeks
Shatavari extract 6	120 postpartum women	300 mg, twice a day	72 hours
Shatavari extract 8	20 postmenopausal women (≈68 years)	1000 mg/day	6 weeks

TuttiBear Female Balance Gummies provide 150 mg of shatavari extract per 2-gummy serving, plus 400 mg of maca, 100 mg of dong quai, 30 mg of saffron extract, 5 mg of zinc citrate (50% NRV), 1.5 mg of vitamin B6 (107% NRV) and 10 µg of vitamin D3 (200% NRV). The stated directions are to chew 2 gummies per day, preferably after a meal. Note that the shatavari dose on the label is lower than that used in most trials — and that study doses are not dosing recommendations.

What shatavari does not do (or is not proven to do)

There are several traditional uses that modern research has not confirmed:

• Fertility: there are no human trials showing that shatavari increases the likelihood of conceiving. The association is traditional, not experimental.
• Premenstrual syndrome: there is no evidence of efficacy in this specific condition.
• Diseases: there is no proof that it prevents, treats or cures any disease. The 2003 review already highlighted the absence of scientific proof for most traditional uses ³.
• Energy and general vitality: the adaptogen idea comes from Ayurvedic tradition, but there are no clinical trials confirming it in humans ¹.

A 2021 review on the neuro-nutraceutical potential of A. racemosus describes adaptogenic, neuroprotective and antioxidant activities, but it is based mainly on preclinical models, not on clinical trials in humans ⁹.

Who should be careful with shatavari

Shatavari is not recommended for pregnant or breastfeeding women — safety data in these groups are not established, and the label of Female Balance Gummies itself states that it is not recommended for pregnant or breastfeeding women. There are also no safety data in children and adolescents, so it should not be given to minors.

People with an asparagus allergy should take care, since the plant belongs to the same family. Anyone with hormone-sensitive conditions or taking hormonal medicines should talk to a healthcare professional before considering any shatavari supplement, given its phytoestrogenic potential ¹. In case of illness or medication use, always consult a healthcare professional before consuming.

If you are taking the pill or hormone replacement therapy, or if you have a hormone-sensitive condition, the risk of interaction is real and the evidence of benefit is too weak to justify that risk without medical advice.

If you are breastfeeding and concerned about milk production, the priority should be to assess the latch, feeding frequency and maternal and infant health with a healthcare professional ⁷.

How to choose and what to expect

Shatavari is available as powder, capsules, tablets, liquid extract and gummies. There is no official standardised dose. If you choose a supplement, pick a product whose label states the amount of extract per serving and follow the manufacturer's directions.

Side effects are rare, but may include gastrointestinal discomfort, skin rashes or allergic reactions. If you notice any unusual symptom, stop and talk to a doctor.

As for how long until you notice something: in the trials that reported effects, the periods ranged from 6 weeks to 120 days ⁴⁵. There is no guarantee that you will feel a difference, and individual response varies. If you have intense symptoms — disabling hot flushes, marked menstrual changes, pelvic pain — seek medical advice: there are options with stronger evidence that should be discussed with a professional.

If you do not notice a difference after a month, it is likely you will not — but individual response varies and there are no guarantees.

To better understand how shatavari fits into your routine, you can read the guide on the daily dose, the comparison between gummies and tablets and the best time of day to take it. If you are looking for other options for hormonal balance, explore the Women's Health collection.

The honest verdict

Shatavari is no longer just tradition: there are now randomised, placebo-controlled trials showing improvements in perimenopause symptoms, in sexual desire in healthy women and in lactation in the first 72 hours postpartum. But all are small, short-term and with specific populations. There are no approved health claims in the European Union for shatavari; claims for plants and botanical extracts are on hold (not authorised) in Regulation (EU) No 432/2012 ¹⁰.

This means the decision to try it should be informed and realistic: there may be benefit in specific contexts, but it is not a treatment or a guaranteed solution. If you have doubts or health conditions, talk to a healthcare professional before starting.

Frequently asked questions

Does shatavari work for menopause symptoms?

There is a randomised, placebo-controlled trial in 50 perimenopausal women that reported improvements in Menopausal Rating Scale scores with 200 mg per day for 120 days. However, it is a small study and the results need replication. It is not a treatment and does not replace medical assessment.

Does shatavari increase libido?

A randomised trial in 70 healthy women with low sexual desire, aged 18 to 45, showed improvements in the Female Sexual Function Index with 300 mg per day for 8 weeks. The study was carried out in healthy women with lifestyle-related complaints, not in diagnosed clinical conditions, so extrapolation is limited.

Is shatavari safe during pregnancy or breastfeeding?

Safety is not established in these groups. The label of TuttiBear Female Balance Gummies states that it is not recommended for pregnant or breastfeeding women. If you are pregnant, breastfeeding or trying to conceive, talk to a healthcare professional before taking any shatavari supplement.

What is the dose of shatavari used in studies?

Doses ranged from 200 mg per day (perimenopause, 120 days), 300 mg per day (libido, 8 weeks), 300 mg twice a day (postpartum, 72 hours) and 1000 mg per day (muscle strength in postmenopausal women, 6 weeks). These are study doses and are not dosing instructions. Always follow the manufacturer's directions.

Does shatavari have approved health claims in the European Union?

No. Health claims for plants and botanical extracts are not authorised under Regulation (EU) No 432/2012 — they are on hold. Only vitamins and minerals have authorised claims. That is why you will not find statements such as "regulates hormones" or "relieves menopause" on labels of shatavari products in the EU.

Does shatavari help you get pregnant?

There are no human trials showing that shatavari increases the likelihood of conceiving. The link to fertility is traditional, not experimental. If you are trying to conceive, see a fertility specialist rather than relying on supplements without demonstrated evidence.