Shatavari is one of the most popular Ayurvedic medicinal plants. They take it mainly women with irregular menstrual cycles, menopausal problems or who want to promote fertility.

The shatavari (Asparagus racemosus) is a plant of the asparagus family, also known as wild asparagus or Indian asparagus. However, it has little to do with the asparagus that we know and that ends up on our plates.

The climbing plant with its soft needle-shaped leaves It grows mainly in India, Nepal, Sri Lanka and parts of Australia. It prefers rocky terrain at altitudes of up to 1,500 meters.

What interests us are the thick roots, where their active ingredients, They are dried and ground into a fine powder (called «churna» in Ayurveda) or an extract is obtained from them.

The properties of shatavari according to Ayurveda

shatavari powder It has been used in Ayurveda, India’s traditional health system, for centuries. Shatavari means something like «the woman who has a hundred husbands.» The translation already indicates the effects attributed to this root, which is used to promote fertility by stimulating libido and gently rebalancing hormonal balance. Additionally, it is said that Indian asparagus can prevent inflammation of the uterus and ovaries.

Now, the shatavari also has a calming and analgesic effect and can help with insomnia and digestive problems. Therefore, men can also benefit from it.

What are these properties due to?

Until now, More than 50 active ingredients have been identified in shatavari, including saponins, flavonoids (isoflavones and kaempferol), glycosides, alkaloids, polysaccharides and mucilage.

Isoflavones are phytoestrogens, that is, plant substances that are similar to human estrogen and can bind to its receptors on cells. They are weaker than human estrogen and They have a regulatory effect, that is, they can help with both excess estrogen and deficiency.

Shatavari for hormonal imbalances

An article by Indian scientists analyzed the effects of shatavari on hormonal imbalances in women.

The researchers identified animal studies and some small-scale clinical studies that showed the plant’s ability to help with menstrual cramps, premenstrual syndrome (PMS), and an irregular cycle.

It has also been shown that shatavari is effective in polycystic ovary syndrome (PCOS) by promoting follicular growth and ovulation.

Shatavari in menopause

Alterations like Hot flashes, night sweats, difficulty concentrating, and sleeping problems occur to varying degrees during menopause. Some women barely notice menopause, others suffer from it for months or years.

Australian researchers have observed the effect of shatavari during menopause. About 120 women took one capsule of an Ayurvedic herbal preparation twice a day for breakfast and dinner for 12 weeks. In addition to 100 mg of shatavari extract, the preparation also contained other Ayurvedic medicinal plants such as ashwagandha, guduchi and guggul. The control group received a placebo.

It turned out that the group that took the preparation had significantly less hot flashes and sweats than the control group, although the hormonal levels of the two groups did not differ.

Shatavari during breastfeeding

In a clinical study, Researchers examined the influence of wild asparagus on breast milk production. The 30 women participating in the study took 60 mg of shatavari powder per kg of body weight daily for 30 days while breastfeeding. The powder was divided into capsules and taken three times a day with a glass of milk. The control group received capsules filled with rice powder.

Success was measured, among other things, by the prolactin content in the blood. Prolactin is a hormone that causes the mammary gland to produce milk after birth. The group that took the shatavari showed a 33% increase in prolactin, the group that took rice powder only had a 10% increase. And women in the shatavari group were generally happier with their breastfeeding than the group that didn’t take the herb.

Buy shatavari powder or capsules

Shatavari is available in capsules or powder form. The powder is the dried and ground roots of the plant. The capsules consist of the powder or the extract. The latter contains the concentrated ingredients of the root and is therefore considered more effective than dried and powdered roots.

Capsules are easier to take and the active ingredient can be dosed better.

While purchasing the Shatavari, make sure that the product is of organic quality. Until recently, shatavari was only found that had been collected from the wild, which has put the plant in danger. By purchasing organically grown shatavari you are helping to protect wild populations.

How to take shatavari

The recommended daily dose of shatavari powder and powder capsules varies from a few milligrams to 6 grams, depending on the formulation and indication.

The daily dose is taken throughout the day, usually with or after meals. Traditionally, the powder is boiled in a glass of milk (vegetable or animal) and then drunk warm. You can also drink a glass of warm milk with the capsules.

Dosage for nursing mothers

In the study mentioned above, women took 60 mg of shatavari powder per kilogram of body weight. For a weight of 60 kg, this would correspond to 3.6 g per day; for a weight of 80 kg, 4.8 g per day.

Dosage for menstrual pain

in ayurveda a quarter to half a teaspoon of powder is taken after lunch and after dinner for premenstrual syndrome (PMS), menstrual pain and heavy menstrual bleeding.

How long does it take?

How long you should take the shatavari depends on the problem at hand. In the case of acute digestive problems or To benefit from the short-term analgesic effect, taking the root once or twice may be enough.

However, if you suffer from severe pain with each period, want to balance your cycle or combat the symptoms of menopause, you should take shatavari. daily for several weeks or months so that the root can develop its effect.

Long-term use of shatavari is considered safe, but Ayurvedic doctors recommend consulting with the doctor if the plant is used for more than three months, especially for conditions such as polycystic ovary syndrome or endometriosis.

Side effects

There are usually no side effects when taking shatavari, but can have a diuretic effect, Therefore, people with kidney and urinary tract diseases should consult their doctor as a precaution. The same goes for people with heart problems.

If you are allergic to common asparagus, You should avoid taking shatavari as a precaution, as they both come from the same plant family.

Take care of your lifestyle

It is important that each woman observes the effects, because depending on each woman’s sensitivity they can be very different. The benefits are surely greater if you do adequate exercise and follow a vegetarian diet.

On the other hand, it may not be as effective if you want to combine it with estrogenic medications or diets rich in animal derivatives that have added synthetic estrogens.

Scientific references:

10 foods against polycystic ovaries