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Shatavari benefits for women: what the trials found

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

Most shatavari trials were in women, around and after menopause, some alongside strength training. They used 100 to 1,000 mg a day, usually for 6 to 8 weeks. Every finding is graded early, most trials were funded or supplied by extract makers, and pregnant or breastfeeding women should ask a professional first.1,2

Key facts

  • In India, shatavari is traditionally used by nursing mothers.3
  • Shatavari root contains phytoestrogens.2
  • Hormone results differ from trial to trial.1,4
  • A 2025 trial of a shatavari extract in women around menopause was retracted in October 2026.5

Around and after menopause

May ease self-rated discomforts of the menopause transition, such as hot flashes*1,4,5,6,7

Early evidence

Small randomized trials in India from 2024 to 2026, with 60 to 135 women each, gave 100 to 500 mg a day of one of several commercial root extracts for 8 weeks. They reported lower menopause rating scores than placebo, including fewer hot flashes. Most used an extract supplied or paid for by its maker, one was written by the maker's own staff, and a similar trial was retracted in October 2026, so the findings need independent confirmation.

Amount studied: 100 to 500 mg a day of standardized root extracts, for 8 weeks

The trials asked women to rate hot flashes, sleep, mood and other changes on a standard menopause scale. In a three-arm trial of 135 women, shatavari lowered that score more than placebo, but quality of life scores did not differ, and women on placebo also reported improvement.4

In one trial, estradiol, FSH and the thyroid hormone T3 rose on shatavari, while in the 135-woman trial hormone levels stayed in the normal range. Nobody yet knows whether any easing of hot flashes comes from a hormone effect.1,4

Strength in older women

May support muscle strength and training workload*2,8,9

Early evidence

Three small randomized trials, all funded by herbal supplement companies, point the same way with mixed results. In 20 women after menopause, 1,000 mg a day of root powder for 6 weeks raised grip strength slightly (0.7 kg, against a 0.4 kg fall on placebo) but not leg strength. In 18 young men doing 8 weeks of bench press training, 500 mg a day of an extract gave a larger rise in one-rep max (14% against 8%). In 39 women doing 8 weeks of leg training, 1,000 mg a day let the older women lift more over the program, but strength at the end did not differ from placebo.

Amount studied: 500 to 1,000 mg a day of root extract or powder, for 6 to 8 weeks

Both trials in women came from one university group in the UK, were funded by an herbal company, and used the same 1,000 mg of root powder a day. Researchers chose older women because estrogen falls after menopause, and shatavari's plant estrogens might matter most then.2,9

In 20 women after menopause, 6 weeks of shatavari did not change blood markers of bone turnover.2

Weight gain

People often ask whether shatavari helps women gain weight. We found no trial that measured weight gain in women taking it.

Pregnancy, breastfeeding and hormone-sensitive conditions

LactMed says the safety of shatavari while breastfeeding has not been rigorously studied, although small trials found no adverse effects in mothers or their babies.3

Shatavari's safety in pregnancy is unknown, so ask a doctor before taking it while pregnant or trying to conceive. Because it contains plant estrogens, ask first if you have a hormone-sensitive condition such as breast cancer, endometriosis or uterine fibroids, or if you take hormonal birth control or hormone therapy.2

If you are breastfeeding, talk to your doctor or a lactation consultant before using shatavari, and read the label of any blend: some products combine shatavari with other herbs that have their own cautions.3

Questions people ask

Can shatavari help me get pregnant?

We found no trial that measured pregnancy rates with shatavari. Its safety in pregnancy is unknown, so talk to your doctor if you are trying to conceive.

Is it safe for women to take shatavari every day?

Trials gave it daily for up to 8 weeks, with few and mild side effects. Longer use has not been studied, and no safe upper amount has been set.1,3

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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. 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.
  3. 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.
  4. 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.
  5. Statement of Retraction: A Standardized Asparagus Racemosus Root Extract Improves Hormonal Balance and Menstrual Health and Reduces Vasomotor Symptoms in Perimenopausal Women: A Randomized, Double-Blind, Placebo-Controlled Study. J Am Nutr Assoc. 2026 Oct 1. Opened 2026-10-07.
  6. 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.
  7. 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.
  8. 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.
  9. 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.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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