Shatavari (Asparagus Racemosus): Benefits, Uses, and What the Research Suggests
At a glance (TL;DR)
- Shatavari (Asparagus racemosus) root is a cooling, nourishing Ayurvedic rasayana containing shatavarins.
- Traditionally taken to support everyday balance through the phases of adult life; often paired with ashwagandha.*
- Classic preparation: half a teaspoon of powder in warm milk; consult your provider if pregnant or on medication.
What Is Shatavari?
Shatavari (Asparagus racemosus) is a climbing plant of the asparagus family whose roots are dried and powdered. In Ayurveda it is among the best known rasayana herbs and has been used for centuries, particularly in preparations for women. The roots naturally contain saponins known as shatavarins.
What Does It Do?
Shatavari is traditionally taken as a nourishing tonic to support everyday balance and wellness through the different phases of adult life.* In Ayurvedic practice it is classed as cooling and nourishing, and it is one of the herbs most often prepared in milk.
Common Uses
- Stirred into warm milk, the classical preparation
- Blended into smoothies, or mixed with honey or ghee
- Included in traditional Ayurvedic women's formulations
- Paired with ashwagandha in rasayana blends
How to Take Shatavari
The traditional preparation is about half a teaspoon of powder in warm milk. Follow your product label, or the guidance of your healthcare professional. If you are pregnant, nursing, or taking medication, speak with your provider first.
What the Research Suggests
Shatavari has attracted recent clinical attention, including randomized, placebo-controlled studies in women. Research is ongoing and results vary.
- View study: Randomized, double-blind, placebo-controlled study of shatavari root extract (PubMed)
- View study: Ashwagandha and shatavari extracts in postmenopausal women (PubMed)
- View review: Asparagus racemosus, an update (PubMed)
Shatavari and Ashwagandha Together
These two roots are the classical Ayurvedic pair: ashwagandha (Withania somnifera) is the grounding, stress-supporting herb, and shatavari is the cooling, nourishing one.* They are frequently formulated together, and recent research has studied the combination.
Explore the Dr. Herbalist range
Shatavari Powder 200g · Ashwagandha Root Powder 200g
*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.
Frequently Asked Questions
What is shatavari used for? Shatavari is a classical Ayurvedic rasayana root, traditionally taken as a nourishing daily tonic, especially in preparations for women.
How do I take shatavari powder? Traditionally about half a teaspoon stirred into warm milk, or as directed on the product label.
Can I take shatavari with ashwagandha? They are a classical Ayurvedic pairing and are often formulated together. Check with your healthcare provider about your own routine.
What does shatavari taste like? Mild, slightly sweet and earthy, which is why it blends easily into warm milk.
