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Herb

Shatavari

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Shatavari. Ayurvedic adaptogen used for female hormone balance and lactation support.

How it works. Steroidal saponins (shatavarins) act as phytoestrogens and SERMs.

What the research supports. 2 graded claims. Strongest: Reduces menopausal symptoms in small trials (limited).

How much to take. Typical dose: 500–1000 mg.

Side effects and interactions. 1 medication interaction listed. No serious side effects listed at normal doses.

Stacking. Pairs well with A high-quality multivitamin, Omega-3 (EPA/DHA).

Common forms. Available as Standardized extract capsule, Liquid tincture (alcohol or glycerin), Powdered whole herb, Traditional decoction or tea.

Key studies. 9 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Shatavari. Anecdotes are not medical advice.

Shatavari. Ayurvedic adaptogen used for female hormone balance and lactation support.

Key compound: shatavarin IVC45H74O17 · 887.1 g/mol

What it is

Ayurvedic adaptogen used for female hormone balance and lactation support.

Also called

Asparagus racemosus

Food sources

Whole dried plant material (root, leaf, flower, or aerial parts depending on the species)Standardized hydroethanolic or aqueous extract (capsule, tincture, or tea)Powdered traditional preparation used in Ayurvedic, TCM, or Western herbal practice

Goals

Women's HealthMenopausePCOS SupportFemale FertilityLibido & Sexual Health

How it works

Steroidal saponins (shatavarins) act as phytoestrogens and SERMs.

Pathways

  • Steroidal saponins (shatavarins) act as phytoestrogens

Effects

  • ↓menopausal symptoms in small trials decreases
  • ↑prolactin / milk supply increases

What the research supports

Reduces menopausal symptoms in small trialslimited
Increases prolactin / milk supplylimited

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
500–1000 mg
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodWith food
Best formMost evidence is based on the standardized extract capsule form.
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Side effects & interactions

Medication interactions

Prescription medications (general)minor

Always disclose Shatavari use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

  • A high-quality multivitaminCovers micronutrient cofactors that support most supplement pathways.
  • Omega-3 (EPA/DHA)Foundational anti-inflammatory support that complements most regimens.

Common forms

  • Standardized extract capsule
  • Liquid tincture (alcohol or glycerin)
  • Powdered whole herb
  • Traditional decoction or tea

Key studies

9 studies cited in total.

PubMed: Shatavari — Reduces menopausal symptoms in small trials ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Shatavari and "Reduces menopausal symptoms in small trials". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Shatavari — Increases prolactin / milk supply ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Shatavari and "Increases prolactin / milk supply". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Shatavari — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Shatavari and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

Discussion

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