Shatavari
Asparagus racemosus · शतावरी
Herbs & Roots. Ayurveda.
Also called Wild asparagus, Indian asparagus, Satavar
Sanskrit: शतावरी (Shatavari)
Little safety data in pregnancyShatavari is an Indian root used in Ayurveda as a women's tonic and to support milk supply, with few human studies.
Did you know? Shatavari is a wild relative of the garden asparagus you can buy at the grocery store.
What it may help, and how strong the proof is
- Women's health. Used for milk supply, periods and menopause. Human trials are few and small, and most evidence comes from animal or lab work.Traditional proof
- Stress & anxiety. Traditionally used as a calming tonic for nerves and stress. Human evidence is thin.Traditional proof
Parts of the body
Traditional use
In Ayurveda, shatavari is one of the top tonics for women. It has long been used for milk supply, fertility and comfort around menopause.
How it is classified
- Herbal actions
- Galactagogue, Tonic, Nutritive. Energy: cooling.
- Ayurveda
- Calms Vata and Pitta. Can raise Kapha. Taste (rasa): sweet, bitter. Energy (virya): cooling. After digestion (vipaka): sweet. Rasayana (rejuvenative), Stanyajanana (milk-producing).
How people take it
Traditional doses are about 3 to 6 grams of root powder a day, often taken with milk or ghee. Modern doses are not well set, and capsules and tablets are common.
Powder, capsule and tablet.
Where to get it
Grows wild in dry forests and open land across India and Sri Lanka and in parts of Asia and Africa. Sold as root powder, capsules, tablets and liquid extracts.
Be careful
Usually gentle, but some people get bloating or loose stools. Its hormone-like effects in women are not well studied, so people with hormone-sensitive cancers should avoid it unless a doctor agrees. It is not studied in pregnancy, so avoid it unless a doctor advises.
Avoid if: pregnancy; hormone-sensitive cancer.
Mixing with other things
- Works well together
Both are classic Ayurvedic rejuvenatives and often appear together in women's and vitality blends.
- Works well together
Both are used in Ayurvedic women's and milk-support blends.
- Works well together
Both are used as women's health tonics in Ayurveda.
- Works well together
Both are used as women's health tonics in Ayurveda.
- Worth knowingDiabetes medicine (metformin, insulin, glipizide, Ozempic)
Animal studies suggest it may lower blood sugar. Check with a doctor if you take diabetes medicines.
- Worth knowingBirth control (the pill and other hormonal birth control)
Not studied with hormonal birth control, so its effects on it are unknown.
The honest take
Shatavari has a long Ayurvedic record as a women's tonic, but human studies are few and small. Its claims for milk supply and menopause are traditional and not yet proven. It is not a substitute for hormone therapy or other medical care.