Shatavari: The Ayurvedic Root for Women

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Shatavari is a root that is very popular in Ayurveda among women because of its multiple effects on the reproductive system: menopausal symptoms, menstrual pain and premenstrual syndrome are just a few uses. Find out everything about taking the aphrodisiac here.

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Shatavari to increase fertility

Shatavari is one of the most popular Ayurvedic medicinal plants. It is mainly taken by women to increase fertility, with irregular menstrual cycles and with menopause and menstrual problems.

Shatavari ( Asparagus racemosus ) is a plant of the asparagus family, also known as wild asparagus or Indian asparagus. However, Shatavari has little to do with the conventional asparagus that ends up on our plates.

The climbing plant with its soft, needle-shaped leaves grows mainly in India, Nepal, Sri Lanka and parts of Australia. It prefers stony ground at altitudes of up to 1500 meters, which is why it can be found, for example, at the foot of the Himalayas.

However, it is not interesting what grows above the ground – because the coveted ingredients are mainly found in the numerous thick roots of the plant. The roots are dried and ground into a fine powder (called “churna” in Ayurveda), or an extract is obtained from them.

Shatavari: The Queen of Herbs

Shatavari powder has been used in Ayurveda – the traditional Indian health system – for centuries. Shatavari is Sanskrit and translated means something like “the woman who has a hundred husbands”.

The translation already indicates the effects that the root is said to have: It is said to increase fertility by stimulating the libido and gently rebalancing the hormone balance. In addition, the Indian asparagus is said to be able to prevent inflammation of the uterus and ovaries. The plant is also known as the queen of herbs and symbolizes love and affection.

Shatavari also has a calming and pain-relieving effect and can help with insomnia and digestive problems. Therefore, men can also benefit from it.

The plant is also known to the Aborigines: Some indigenous tribes in Australia use the liquid from the boiled roots externally to cleanse the body in case of colds and to treat wounds.

The Effects of Shatavari

In studies so far, the following properties of Shatavari have been identified. The plant works, among other things:

antioxidant
antidepressant
nerve-wracking
antispasmodic
analgesic
anti-inflammatory
anxiolytic
aphrodisiac (increases libido)
milk-promoting (stimulates the formation of breast milk)

Although large clinical studies are still lacking, experience from Ayurveda, studies on animal models and smaller clinical studies indicate that Shatavari has great potential.

The ingredients of Shatavari

So far, more than 50 ingredients have been identified in shatavari, including saponins (e.g. shatavarin), flavonoids (e.g. isoflavones and kaempferol), glycosides, alkaloids (e.g. asparagamine), polysaccharides and mucilage.

Isoflavones are phytoestrogens, i.e. plant substances that are similar to human estrogen and can dock to the estrogen receptors in the body. Although they are significantly weaker than the estrogen in the human body and are therefore not a full estrogen substitute. However, phytoestrogens have the advantage that they have a regulating effect, i.e. they can help with estrogen excess as well as with estrogen deficiency.

If there is a surplus, they block the estrogen receptors, so that the more powerful “real” estrogen is no longer used as often. This weakens the estrogen effect. In the case of an estrogen deficiency, the person concerned can at least enjoy the slight estrogenic effect of phytoestrogens.

Shatavari for hormonal imbalance

A research paper (review) by Indian scientists published in 2018 looked at the effects of shatavari on hormonal imbalances in women:

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.

Shatavari has also been shown to be effective in polycystic ovary syndrome ( PCOS ) by promoting follicle growth and ovulation. (The follicles surround the oocytes and protect them as they grow.)

Because of shatavari’s antioxidant properties, researchers hypothesized that the plant may help rebalance female reproductive hormones that are imbalanced by mental and physical stress.

Long-term stress can throw the reproductive system completely off course and lead to, for example, no menstruation and ovulation or an irregular menstrual cycle. Especially if you want to have children , this can become a major burden and increase the stress level.

Shatavari in menopause

Complaints such as hot flashes, sudden sweating, difficulty concentrating and sleeping problems occur to varying degrees during the menopause . Some women hardly notice menopause – others suffer from it for months or years.

Australian researchers have investigated how Shatavari can help during menopause: Around 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 Shatavari extract, the preparation also contained other Ayurvedic medicinal plants: Ashwagandha, Guduchi and Guggul. The control group received a placebo.

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

It is true that the effect of Shatavari cannot be concluded from this study alone. However, it can be assumed that the plant is also largely responsible for the effects of menopause because of its effects on the reproductive system.

On the other hand, if you suffer from poor concentration, you could try brahmi. Brahmi is also an Ayurvedic medicinal herb. It has a positive effect on memory and concentration.

Shatavari in lactation

In a clinical study, Indian researchers examined the influence of wild asparagus on the production of breast milk: 30 women took 60 mg 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.

The 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 Shatavari showed a 33 percent increase in prolactin – the group that took rice powder only had a 10 percent increase. And the women in the Shatavari group were generally happier with their breastfeeding than the group who didn’t take the herb.

Shatavari in men

In fact, Shatavari is also said to work on men. The plant is used in Ayurveda in men to increase their libido and increase sperm count. The effect is similar to Ashwagandha. Ashwagandha increases sperm count, sperm motility and also testosterone levels.

The effect of Shatavari is said to be particularly great together with Ashwagandha. The two plants can be combined in the Moon Milk, for example. You can read how to prepare the Moon Milk below under “Recipe for Moon Milk”).

Shatavari for indigestion

However, men should also be able to benefit from the calming and pain-relieving effects of the plant, for example with digestive problems such as heartburn or diarrhea. To do this, boil 1 teaspoon of Shatavari in 200 ml of milk (vegetable or animal) or water and drink the mixture slowly while it is still warm.

Buy Shatavari: powder or capsules

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

Ayumeda extract capsules, for example, contain around 880 mg of extract per daily dose (2 capsules), while powder capsules can contain several grams of the ground root. Capsules are easier to take and the active ingredient can be better dosed. Because with the powder you do not know how much active ingredient is actually contained. Compared to capsules, powder can be taken in a variety of ways (e.g. in the Moon Milk mentioned).

Shatavari in organic quality

When buying Shatavari, make sure that you buy the product in organic quality. Because so far Shatavari came mainly from wild growth. And since the demand for the plant is very high, it is now considered threatened in the areas where it grows wild. Therefore, opt for organic Shatavari! By doing so, you are driving demand for organically grown shatavari and helping protect wild shatavari populations.

The intake and dosage of Shatavari

With Shatavari, the range of possible dosages is very high. The reason for this is, on the one hand, that so far only a few clinical studies have been carried out that would allow the ideal dose to be derived. Therefore, the dosage recommendations are mainly based on experience from animal models that have been converted to humans or from the empirical medicine of Ayurveda.

On the other hand, the dosage also depends on the symptoms. Below we have listed some dosage examples. We would recommend starting with a low dosage of, for example, 1 teaspoon per day, as this dose is used in Ayurveda for many ailments. For the extract, it is best to follow the manufacturer’s instructions. However, you can always get advice from a naturopath who is well versed in Ayurvedic medicine.

Overdosing is hardly possible

Even high doses of 6 grams of Shatavari are considered tolerable. It is therefore hardly possible to accidentally overdose the plant.

The daily dose of Shatavari

The recommended daily dose for Shatavari powder and powder capsules ranges from a few milligrams up to 6 grams. The daily dose is taken throughout the day – usually with or after meals. Traditionally, the powder is boiled up in a glass of milk (vegetable or animal) and then drunk warm. You can also drink a glass of warm milk with the capsules.

Dose for nursing mothers

To increase the amount of breast milk produced, nursing mothers can start taking Shatavari after delivery. Traditionally, you should boil one or two fresh or dried roots in a glass of milk for five to ten minutes in the morning and then filter them. The specification of one or two fresh or dried roots shows that the dosage is not particularly precise, especially since the roots can become very thick.

In the study mentioned above in the paragraph “Shatavari while breastfeeding”, the subjects 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.

Dose for menstrual cramps

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

How long to take Shatavari?

How long you should take Shatavari depends on your condition. In the case of acute digestive problems or to benefit from the analgesic effect in the short term, it may be enough to take the root once or twice.

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

Long-term use of shatavari is considered safe, however Ayurvedic doctors recommend seeking advice if taking the plant for more than three months – especially for conditions such as PCOS or endometriosis.

The use of Shatavari powder

Whether you take Shatavari in capsule form or as a powder is up to you. If you choose the powder, you can add it to your muesli, smoothie or juice in the morning. The taste of the root is sweet with a slight bitter note. Another possible application is the moon milk, as we explain below.

Recipe for Moon Milk

You may have heard of Moon Milk in connection with Ashwagandha. This is a nightcap that was traditionally made with warm cow’s milk, but you can also serve it with plant-based milk (e.g. rice, oat or soy milk). There are also spices and Ayurvedic medicinal plants (often Ashwagandha). As the name “moon milk” already suggests, the drink is drunk before going to bed and is said to have a calming and sleep-inducing effect.

Shatavari can also be used in Moon Milk – also together with Ashwagandha, as the two medicinal plants complement each other very well.

Shatavari side effects

Side effects do not usually occur when taking Shatavari, but the root can have a diuretic effect, which is why people with kidney and urinary tract diseases should discuss taking it with a pharmacist, doctor or naturopath as a precaution. The same goes for people with heart problems.

If you are allergic to the common asparagus, then you should avoid taking Shatavari as a precaution, since both come from the same plant family.

Shatavari in pregnancy and lactation

Studies to determine safety during pregnancy and lactation have also not been carried out to date. In Ayurveda, taking it during pregnancy and breastfeeding is generally considered safe, although it is recommended to be accompanied by an Ayurvedic doctor or alternative practitioner when taking it during pregnancy.

Interactions of Shatavari

Since there have only been a few studies on the root to date, there is also a lack of knowledge about drug interactions. It would be conceivable, for example, that interactions could occur between the pill and Shatavari, since the pill has a strong impact on the hormone balance and the menstrual cycle. However, if you have just stopped taking the pill, the root can help bring the cycle back into balance.