Shatavari (Asparagus racemosus)

Evidence-based guide to Shatavari: benefits, dosage, safety and interactions.

Evidence

Preclinical: Strong preclinical/traditional base (3,000+ years Ayurvedic use); one well-designed 2021 RCT (n=117) for perimenopausal hot flushes is positive but the human trial base overall is still thin.

Traditional use and mechanism

Primary female rasayana in Ayurvedic medicine — tonic across the full female lifespan: fertile years, pre-conception, lactation, perimenopause. Sanskrit: 'she who has a hundred roots/husbands' — symbol of abundance and fertility. Used ≥3,000 years in India, Nepal, Sri Lanka.

Safety

Excellent safety profile across 3,000 years of traditional use and clinical trials. Most common side effect: mild digestive bloating in first 2–3 weeks (start low, build up). No serious adverse events reported in 2021 RCT (n=117, 12 weeks). Choose cultivated source — sustainability, not safety — concern.