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Ingredient guide

How much shatavari per day?

Written by the Full Measure editorial team, which sells supplements. Approved for publication by the Full Measure owners. Updated .

Drafted with AI assistance from the sources listed below. How we write these

Quick answer

Recent trials most often gave one 300 mg capsule of standardized root extract a day. Across recent trials the range was 100 to 600 mg of extract, or 1,000 mg of plain root powder. Extracts are concentrated, so compare a label with the form used in a trial, not just the milligrams.1,2,3

Key facts

  • The lowest amount tested was 100 mg a day of a branded extract.4
  • One trial's extract was made from about 13 parts of root for each part of extract.1
  • In the UK strength trials, 1,000 mg of root powder a day was said to equal about 26.5 g of fresh root.3,5
  • Most trials lasted 8 weeks, and none compared different amounts.1,2

The amounts used in trials

Recent trials of standardized root extracts used 100 to 600 mg a day, most often one 300 mg capsule a day for 8 weeks.1,2,4,6

Two UK trials gave 1,000 mg of root powder a day, as two 500 mg capsules, for 6 to 8 weeks.3,5

For a mother weighing 70 kg, that trial's 60 mg per kg came to about 4.2 g of root powder a day, several times the amounts in the other trials. It is old and small, and the only trial that set the amount by body weight.7

Amounts by what was measured

Daily shatavari amounts in trials, by outcome3,4,5,8,9
What was measuredDaily amountFormHow longGrade
Discomforts around menopause100 to 500 mgBranded extracts8 weeksEarly
Bench press strength, young men500 mgExtract8 weeksEarly
Grip strength and leg training, women1,000 mgRoot powder6 to 8 weeksEarly

Extract or powder: comparing labels

Concentrated root extracts set to contain a minimum level of shatavarins. One trial's extract, with at least 10% shatavarins, was made from about 13 parts of root for each part of extract, so 300 mg came from roughly 3.9 g of root. Each recent trial tested one maker's extract, so a result for one does not carry over to another.1

A label that lists 500 mg of shatavari root powder is therefore a much smaller amount of root than a 500 mg capsule of a concentrated extract. Check the form, the extract ratio or the shatavarin content, and compare it with the trial closest to what you want.1,3

Once a day or split, and when

Three trials of one extract gave a single 300 mg capsule once a day after breakfast, and a trial of another extract gave it with the evening meal. No trial compared times of day.1,2,4,10

Other trials split the amount: 250 mg twice a day, 300 mg twice a day just after birth, or root powder three times a day with milk.6,7,8

Mild nausea and stomach discomfort were the most common complaints, and no trial compared taking shatavari with or without food, so taking it after a meal, as most trials did, is simply the tested approach.2,4

Shatavari and testosterone

We found no trial that measured testosterone in men taking shatavari, so there is no amount to give for that goal. In a trial in women around menopause, total testosterone after 8 weeks did not differ from placebo.2

What's in ours

What’s in ours

The 50 mg of shatavari root powder in a serving of Ashwagandha Complex is a twentieth of the 1,000 mg of powder used in the UK trials. No shatavari effect should be expected from it.3

Before you choose an amount

No safe upper amount has been set for shatavari, and LactMed notes that its safety has not been rigorously studied. Trials have used 100 to 600 mg a day of extract or 1,000 mg a day of root powder, mostly for 8 weeks or less. One older trial in nursing mothers gave 60 mg of root powder per kg a day for 30 days.3,6,7,11

If you are pregnant, ask a doctor before taking any amount. If you are breastfeeding, talk to a doctor or lactation consultant before using shatavari.11

Questions people ask

How many days does shatavari take to work?

Trials measured milk 3 days after birth, and menopause and strength results after 6 to 8 weeks. The guide on how long it takes sets out what changed and when.1,3,6

Is more shatavari better?

There is no evidence that it is. No trial compared amounts, and no safe upper amount has been set.11

Should women take a different amount from men?

Most trials were in women, at 100 to 500 mg of extract or 1,000 mg of powder a day. The one strength trial in men used 500 mg a day, and no trial compared men with women.1,3,9

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Sources

  1. Mahajan S, et al. Efficacy and Safety of Shatavari (Asparagus racemosus) Root Extract for Perimenopause: Randomized, Double-Blind, Placebo-Controlled Study. Int J Womens Health. 2025;17:4057-4073. Opened 2026-10-07.
  2. Ademola J, et al. Efficacy and safety of Shatavari root extract (Asparagus racemosus) for menopausal symptoms: a randomized, double-blind, three-arm, placebo-controlled study. Front Reprod Health. 2025;7:1654503. Opened 2026-10-07.
  3. O'Leary MF, et al. Shatavari Supplementation in Postmenopausal Women Improves Handgrip Strength and Increases Vastus lateralis Myosin Regulatory Light Chain Phosphorylation but Does Not Alter Markers of Bone Turnover. Nutrients. 2021;13(12):4282. Opened 2026-10-07.
  4. Swaroop A, Swaroop A. Asparagus racemosus Root Extract (SheVari4®) Alleviates Menopausal Symptoms in Pre-, Peri-, and Post-menopausal Healthy Women. Cureus. 2026;18(4):e106987. Opened 2026-10-07.
  5. Greed E, et al. Shatavari supplementation during eight weeks of resistance training increases training load, enhances skeletal muscle contractility and alters the skeletal muscle proteome in older women. Front Nutr. 2024;11:1498674 (published January 6, 2025). Opened 2026-10-07.
  6. Ajgaonkar A, et al. Shatavari (Asparagus racemosus Willd) root extract for postpartum lactation: A randomised, double-blind, placebo-controlled study. J Obstet Gynaecol. 2025;45(1):2564168. Opened 2026-10-07.
  7. Gupta M, Shaw B. A Double-Blind Randomized Clinical Trial for Evaluation of Galactogogue Activity of Asparagus racemosus Willd. Iran J Pharm Res. 2011;10(1):167-72. Opened 2026-10-07.
  8. Gudise VS, et al. Efficacy and Safety of Shatavari Root Extract for the Management of Menopausal Symptoms: A Double-Blind, Multicenter, Randomized Controlled Trial. Cureus. 2024;16(4):e57879. Opened 2026-10-07.
  9. Anders JPV, et al. The Effects of Asparagus Racemosus Supplementation Plus 8 Weeks of Resistance Training on Muscular Strength and Endurance. J Funct Morphol Kinesiol. 2020;5(1):4. Opened 2026-10-07.
  10. Ademola J, et al. Effects of Shatavari (Asparagus racemosus) Root Extract on Sexual Wellness in Women: Findings from a Prospective, Randomized, Double-Blind, Three-Arm, Parallel-Group, Placebo-Controlled Study. Int J Womens Health. 2026;18:561213. Opened 2026-10-07.
  11. Drugs and Lactation Database (LactMed). Wild Asparagus. Bethesda (MD): National Institute of Child Health and Human Development; 2006 onward. Updated July 15, 2026. Opened 2026-10-07.

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.