Shatavari: Another Menopause Miracle?

Shatavari is a viney plant in the asparagus family. The root is the part used for healing.

A few days ago I was telling an herbalist friend how blown away I was at the way maca had so quickly disappeared my hot flashes.

This friend, Sylvester (Sly), loves to taste any herb he comes across. He is a true herbalist that way – walking through the woods picking all sorts of leaves and chewing them up to see if it’s really what he thinks it is.

When I mentioned the maca he nodded sagely and said, “Ah yes, maca is good stuff. But have you tried shatavari? Ruby and I have been using it for a few months now, we like it even better than maca. It tastes better too.”

Now, remember – maca has many more uses than simply soothing menopausal woes, and the guys get plenty of benefit from this pulverized Peruvian turnip-like plant too. Turns out Sly and his girlfriend mix it into their yogurt every morning, along with the Indian Ayurvedic herb known as shatavari.

I’m not so familiar with shatavari (yet), but my sister Lisa – who recently completed her Ayurvedic Practitioner certification – had recommended it to me a while back (not in relation to menopause, though.) But I’d forgotten all about it.

I decided to talk to Lisa again, and do some research on this plant – it got me excited!

Like maca, shatavari is a overall ‘feel good’ herb – boosting libido, supporting the adrenal glands, gently pumping energy levels while nourishing the nervous system.

Who couldn’t use more of that?

Today I’m going to take a look specifically at what this plant can do for perimenopausal (and menopausal women).

Like maca, shatavari is a food rather than an ‘herb’ (although the distinction is blurry) – it’s actually a wild asparagus (Asparagus racemosus). But unlike its Peruvian counterpart, I didn’t see any reports of it being cooked up and eaten for dinner by the locals.

It grows wild in low jungle regions of India, where it has been revered for centuries as a premier Ayurvedic herb for women. Long before hot flashes arrive, women use shatavari to enhance their fertility and to ‘get in the mood.’

The word ‘shatavari’ means ‘a hundred spouses’ in Sanskrit. So this stuff isn’t fooling around!

And after it helps out on the fertility front, this herb can prevent threatened miscarriage, relieve morning sickness and tiredness, and increase the flow of breast milk. Women in India also use it to balance hormones and treat menstrual problems during their fertility years.

A Menopausal Ally

Since shatavari is cooling and soothing in nature, as well as being a sweet and nourishing herb, Ayurvedic practitioners often recommend it for hot flashes, night sweats, vaginal dryness, anxiety and memory loss.

It also can moisturize and cool other parts of the body (for those of you who feel like you are shriveling up, or that your hair is starting to break off.)

It’s so celebrated for its lubricating properties that Eastern and Western herbalists often include it in formulas meant to combat the waning sex drive that can occur around the menopausal years.

I mean after all, who feels like making love when everything down there is dry as a doornail? (I know, ‘dry as a doornail’ is a stupid expression. What the heck is a doornail anyway? But for some reason I like it.)

If this intrigues you, scroll down for a recipe for Libido Tea.

Shatavari contains natural phytoestrogens and so can be used as an alternative to synthetic HRT, gently and naturally rebalancing estrogen levels.

(Obviously those levels will still drop during the menopausal change, but shatavari help make the decrease less precipitous and uncomfortable, and – who knows? – perhaps encourage the estrogen to not drop quite so low.)

In India they call it the supreme women’s tonic. Because of its potent hormone balancing abilities, it’s often prescribed post hysterectomy.

In Ayurvedic talk, they say that the phytoestrogens in shatavari increase ojas – the word for life energies or vitality.

I also read that along with this, it enhances feelings of spiritual love. I don’t know about you – but I say give me all the ojas I can get!

I’m definitely planning to add shatavari to my menopause herbal protocol, which currently includes daily doses of maca and vitex. If I was braver I’d eliminate the maca for a while and see if shatavari was equally effective – but I don’t want to risk going back to hot flash-land. I love my maca!

For now I will incorporate this new herb into my daily routine, since it has so many other revitalizing and lubricating properties. I like that  it has the potential to relax the body when it’s stressed, but to energize it when fatigued. I could sure use both of these!

And the fact that it acts as an adaptogen also appeals to me. Adaptogens are particularly important in our modern stressful world, they are nontoxic herbs that gently help the body adapt to the various stresses it encounters – whether that is pollutants, constantly changing situations, or odd additives in our foods.

And then, Sly pointed out that some preliminary studies have indicated that it may act as a preventative to breast cancer, a fact I saw noted in my research as well. Another big plus for women of any age, but particularly at midlife when breast cancer strikes most often.

Good For The Guys – And Even The Young Girls

If you share this power herb with your man, he might just thank you for it! In addition to the energizing and nerve tonic properties discussed above, it treats  impotence and general sexual debility. (So, maybe once your own libido is lifted, you’ll be the one doing the thanking!)

In fact, get the whole family in on it (well, at least your teenaged daughters). Lisa told me that in India, parents often feed shatavari to young girls when they reach puberty. They consider it a tonic that acts as a preventative for hormonal imbalances and other menstrual irregularities.

Wow, wish I’d had some of that as a youngster – or known about it to give to my girls. But…wait a minute – on second thought maybe not. Not too interested in that ‘hundred husband’ thing. Increased fertility might not be so awesome until at least one is involved.

I know this is supposed to be about menopause, but I can’t help mentioning a couple of other awesome benefits I found out about shatavari.

Apparently it’s super effective in treating stomach ulcers, hyperacidity, and even diarrhea. And because of it’s lubricating properties it’s nice for soothing dry and irritated membranes in upper respiratory tract during colds, flus and allergies. Many practitioners use it for bronchitis and dry coughs.

Although there have been relatively few scientific studies about shatavari (most of this knowledge is anecdotal and based on centuries of Ayurvedic use in India), there are a few studies examining its effect on the immune system.

Scientists have concluded that it enhances the functions of those immune cells – called macrophages – that are responsible for digesting destructive organisms and cancer cells.

A miracle plant with so much to offer – and best of all it won’t break the bank! You can order a pound of the powder for far less than you’d spend on dinner for two in a nice restaurant. That’s the cheapest way to go, but a tincture or bottle of capsules won’t set you back that much either.

How To Take Shatavari

In India the most common way to take this herb is to mix the powder into warm milk, hot water, or ghee (clarified butter). It may be a bit easier to digest when consumed with milk (or a milk substitute such as almond, rice or soy milk.)

Recommended dosage is ½ to 2 teaspoons daily mixed into liquid or substance of choice. I also saw suggestions to mix it with juice, and of course Sly stirs it into his morning yogurt. I’m going to try it in a smoothie and I’ll report back.

(Unfortunately my attempt to score some shatavari this week failed as they were out of stock. Because of this I’m not able to give you a personal taste report. Sly claims it’s tastier than maca, but Lisa likes the flavor of maca better. Obviously it’s a personal call.) You can mix in some raw honey if you’re not crazy about the flavor.

If you’re going the tincture route, take 5-10 ml (about 3 droppers full) spread over the course of the day. And with capsules, you’ll need to look at how much each capsule contains. You want to aim for about 3 to 10 grams per day.

You can also brew shatavari as a tea, and in that case it’s best to use the dried roots, but powder will do. It’s not as easy to measure your dosage when taking it this way, though you’ll still derive some benefit from regular use of the tea.

And, as promised, here’s the recipe for Libido Tea. It’s a long-term libido lifting remedy for menopausal women – not a “tonight’s the night” formula, like damiana cordial, for instance.

Libido Tea

4 oz. shatavari
4 oz maca root
2 oz oatstraw
1 oz damiana leaf
1 oz licorice root or sarsaparilla root
1 oz organic rose petals (don’t use if you can’t find organic!)

Mix herbs together and store the mixture in a tightly covered glass jar.
Place about a half ounce of the mixture in a teapot or mason jar and pour 3 ½ cups of boiling water over it. Let steep, covered for 15 minutes. Strain. Drink a cup either hot or cold up to three times a day.

Recipe adapted from The Natural Menopause Handbook, by Amanda McQuade Crawford.

Are you psyched to try out shatavari for yourself? You can order it from Mountain Rose Herbs, or check to see if your local herb shop or health food store carries it.

So, what do you think? Have you tried shatavari? What did you think of it? If not, does this information make you want to give it a go?

Share your thoughts in the comments, it will add even more value to this discussion.

Till next time,



Note:  You’ll want to pass on shatavari if you are allergic to asparagus or have a sensitivity to it. It is also not advised for people with  edema due to a kidney disorder, impaired heart conditions, fibrocystic breasts, or other estrogen-induced diseases.

This article is #4 is the Holistic Hot Sauce Menopause Series. If you’re looking for more, here’s the rest of the series:

5 Tips to Minimize Your Menopause Misery

Maca: For Menopause, Perimenopause and More

From PMS to Menopause: Vitex May Be Your New Best Friend


38 Responses to Shatavari: Another Menopause Miracle?

  1. Wow, sounds like shatavari has multiple benefits. Multiple. Quite a few. A lot, in fact.
    You know me, Sarah, I’m a bit of a skeptic so I wonder how anything – medicine, food, or herb – can provide all of the benefits listed. I’ll be interested to hear how it goes for you. 
    I’m really glad the maca is helping with your hot flashes! How much do you take?

    •  @BobbiEmel Actually quite a few herbs have an extensive list of benefits that may or may not be true for specific individuals. It’s more like shatavari CAN do any of these things. Not that it definitely WILL do it for everyone. Plants are quite versatile, as are humans and while one plant might be a panacea for one person, their friend might find they have an adverse reaction to it. So – as always we have to tune in to our own body wisdom and intuition to discern what is good.
      Of course some plant compounds have been proven, through scientific studies, to have certain actions – like increase white blood cell count. But even then different individuals may not experience the benefits in exactly the same way.
      With shatavari, as with any of these plants, I’ll just have to experiment to see if it’s an ally for me. Trained Chinese medicine and Ayurvedic practitioners can make some preliminary assessments based on a person’s pulse and constitution.
      I started with a tablespoon of maca a day, but I’ve tapered down to about a teaspoon and a half and am still experiencing great results. ON days that I don’t make a smoothie I take a couple of capsules.

  2. Well, I’m not in menopause just yet but it sounds like there are benefits beyond that. I’m seeing my endocrinologist in a couple of weeks here, maybe I’ll ask him about this and the maca – though I doubt he’ll be on board, it can’t hurt to ask. I love the idea of an adaptogen and how it helps balance hormones…Perhaps I should stop procrastinating and just give it a shot.

    •  @ZenCaffeine C’mon Kaylee, I think it’s to just give some of these natural remedies a try. You’re right your endocrinologist may not know much about herbs, or even approve of them. So I stand by my recommendation that you see a qualified naturapath or herbalist who can assess your health situation and make recommendations. Another great adaptogen herb that is extremely gentle is Siberian Ginseng (not a true ginseng) also known as eleuthro root. That might be a good one to start with.

  3. Hi Sarah, thanks for sharing this!  I have never heard of shatavari and am game to try!  My biggest beef with herbs and foods like this is where to find them!  So it’s good to know of an online resource you trust.  I’ll be ordering as soon as it’s back in stock.  Did you cause a shatavari panic: 😉 ?

    •  @Amy Grams  Haha, don’t this it was me. I almost wondered if I should hold the post when I realized it was out of stock, but was just too excited to share. It’s one of the qualities that makes Mountain Rose such a good herb supplier – they won’t settle for a lesser quality herb when they run out. But it sure can be frustrating when you’re looking for a particular herb. I’ll do some poking around to see if I can find an alternative source that is just as reputable.
      My guess is that Whole Foods might carry capsules or tincture from some high quality herb companies too. Herb Pharm makes the tincture  – and they only use top quality plants in their extracts.
      Thanks for the comment and glad you learned something new! 

  4. Sarah, your question had me cracking up!  
    Do I know about Shatavari? Nope. Do I know Hindi? Nope. Do I know anything about Ayurvedic medicine? Nope. 
    My family keeps some Ayurvedic herbs at home – so for all I know I’ve taken shatavari before. I’ve got no idea what any of them are called. 

    •  @HappierHuman LOL, well I knew it was kind of a long shot, but I thought I’d ask. Maybe you can ask your mom? (Just kidding!)

  5. Very excited about trying out this and the maca I had forgotten about it as I never know where to buy these types of healthfoods. Difficult to get hold of in my part of the world. I will bookmark that website and check back when in stock

  6. I used Black Cohosh for help with hot flashes when I was in menopause. I wish I’d known about this herb when I was younger.

  7. Hi Sarah,

    I have been taking Shatavari for ten days and have seen a positive effect on my body. I just have to ask – is this a long term medicine, or more of a stabilizer for the reproductive, thus a temporary “help?” I’m not finding anything out there that says how long these pills should be taken, and if they can be taken during a period.

    Have you read anything about it?

  8. You can also buy Organic dried powdered Shatavari root from Horizon Herbs. They even have a recipe for Shatavari cornbread! 🙂

  9. Wow thanks Celia! Horizon Herbs is a great company! I’ll have to check out that recipe! Thanks for contributing such useful information! 🙂

  10. You should add ashwagandha to your tea. Goes well with maca and shatavari.

  11. I absolutely love Maca. A good friend told me about Shatavari and I have to try it. I am a Ayurvedic herb junkie 🙂

  12. I am 60 years. Can i use Shatavari + Aswagandha roots. Plz advise me.

  13. Hi Sarah,
    Thank you so much for writing this article on Shatavari. I have used Maca for hot flashes on and off for 3 years and I love it. I take it for a couple of months and then take a break for a month. It seems to work better that way for me. My hot flashes have completely gone away, but instead I started having vaginal dryness which is just as bothersome as hot flashes. I started searching for Ayurveda herbs that would help with that and I found several articles and testimonials on Shatavari. I’ve read a lot about it and decided to order the powder and add it to my morning smoothie –I’m taking 1/4 tsp and I also started back on 1 tsp of maca. I can’t believe how fast the Shatavari worked! It’s been only 4 days since I started taking it and the moisture is coming back and the discomfort is completely gone. I’m a believer!! Mother nature has a solution to bring our bodies into homeostasis. Shatavari is proof of it. I wish I’ve known about this herb 3 years ago when I was suffering with a multitude of menopause symptoms that not even bio-identical hormones could alliviate until I found Maca and Prueraria Mirifica which is phytoestrogenic and when taken with Maca it is very effective. I like maca because is an adoptogen and it helps balance the entire endocrine system and mitigate the effects of stress. Love your blog!

  14. That is so awesome that Shatavari is working so quickly for you to restore moisture, Connie! I love hearing those testimonials! Maca is still one of my best friends as I journey through this menopausal transition. You are so right about Mother Nature always having a solution – and so often it is a better solution than the chemical alternatives. Thank you so much for sharing, and thanks for the kind words about the blog.

  15. Hello Sarah,

    I found a bottle of Shatavari at my general store picked it up but didn’t know what it was for so I put it back. I then bought icool as I had just started having hot flashes before Christmas. The icool wasn’t working and I was getting miserable. I went back to the store the following week and picked up the Shatavari and thought I can just give it a try!
    It looked it up on the Internet when I got home and took two.
    All I can say is it was the BEST decision I ever made!! After a couple of hours no hot flashes. It says to take two twice a day but after a little tweaking I take two a day and I am so glad I tried it.

    • So glad you decided to give this a try! Amazing how quickly it worked for you. I’m glad you’re listening to your own body about dosage.

  16. I can testify that shatavari is WONDERFUL for gals of all ages! I’m 31 and have been taking it for about a year now and WOW. Not only does it make me feel like I could take on “one hundred husbands”, but guys also say “you’ve got this glow” when I’m taking it regularly. I ran out for about a month awhile back and I noticed a big difference in how I didn’t glide through life just as easily as when I was taking it regularly. Also, a couple of my male friends commented that I wasn’t as magnetic as I had been before. A couple weeks back on it and it all came back. I love shatavari!!!

  17. Wow Marie, what an awesome testimonial! Who wouldn’t want to try shatavari after reading that? Im curious about how you’re taking it. I found I didn’t like the flavor as much as macs when adding it to smoothies. Do you take the powder, or in capsules?

  18. Yes, I take one capsule a day made by a company called Savesta. I get it at my local health food store, so I’m not sure if it’s available everywhere, but I would highly recommend it.

  19. I’ve been taking bio-identical hormones for 5-yrs, they work well for me. I’ll be moving overseas for a while and don’t know if I’ll be able to get them. Thinking about replacing the bio-identicals with Shatavari. Curious if you’ve heard of anyone doing this? I’ve never taken Shatavari.

    • Hi Lynn, I really can’t say if the shatavari could take the place of the bio-identicals for you. Every woman is different. If your doctor or provider is open to discussing natural alternatives I would ask him or her. If it does turn out that you can’t get the bio-identicals in your new place, I would bring a supply for the first few months and then slowly taper off while adding in the shatavari.

      I also know of many women who took bio-identicals for several years, and then were fine once they went off. But, as I said it is individual. Best of luck to you!

  20. Hi Sarah,
    I have been taking Shatavari for just under a year as just as I was told I was peri menopausal. I wanted to go the natural route and found that it was working great for me. I have also been using my Nutrition Bullet and it’s hot flas juices. Then about two weeks ago my hot flashes started coming every hour where as they had completely gone.
    I have to say that I use Organic India brand which I got from Amazon but had to order from another vendor when my vendor was out of stock. This doesn’t seem to work as well but it’s still the Organic India brand. I take 1 capsule ( 400 milligram ) in the morning and 1 at night. Lately I’ve increased it to 2 at a time but it’s not working. What brand do you use as I had such great results with Shatavari I really want to continue.

  21. I use shatavari every day and it is a GODSEND! I am 44 years old, and had a total hysterectomy 4 years ago..immediately went into surgical menopause. Doctors DID nothing with all their pills, patches…and lack of sympathy. I went shopping at a WiseWay grocery store and found this AMAZING herb in their large incredible organic section. I bought it on a whim…a desperate woman searching for hot flash relief…and feeling like a regular woman again…I have had some hair loss.. other menopause issues. This stuff is a MIRACLE. I take 2 pills a day…and my husband even says I am not burning the bed up at night. Ladies, GET THIS. NOW. It will change your life.

  22. I’ll tried it and it really is a miracle drug for women who has a hysterectomy. Talk about moisture . All I can say is WOW… I was trying to see if I should add Maca . I don’t want to mess up nothing. I would recommend this to any women. Thanks for the great read.

  23. Hi Ladies,
    I am from India and yes shataveri is a good gift for women and used from ancient time. the best mixture is 2 teaspoon of shataver powder mix with Ghee( clarified butter) and Khada sakar( Rock Suger) powder…. add in same proportion and drink it with milk….. this is what suggested by Ayurvedic Doctor. Give it a try every morning in empty stomach and before you sleep

  24. Sarah,
    I’ve been using the BanYan Organic Shatavari powder (1 tsp am & 1 tsp pm) for about a month now, seems to be helping a little with hot flashes, but not stopping them in their tracks. I’m just mixing with water, should take it in a capsule form or do I more to consume more each day or just keep doing what I’m doing? I thought a month would be plenty of time to see a difference. I’ve been fighting 8-12 hot flashes a day for about 5 years now, and don’t want to take any drugs. I need some relief!!

    • Hi Leslie, I’m so glad the shatavari has helped a bit. I am not a medical professional, and after writing this article several years ago, I discovered that shatavari was not my personal favorite herbal ally for hot flashes. But, as you can see from the comments above, many other women have found it to be quite effective. You could take a look at these to get some new ideas about dosage and application etc. And, since all women are different and it’s often a combination of different herbs (and other modalities) that fully does the trick, I suggest you see a qualified medication naturopath or other medical practitioner for herbal advice.

      You also might want to check out some of my more recent articles where I discuss other mind body techniques for relieving menopausal symptoms. I, personally have found the greatest success with these (along with some herbs and natural remedies). I am now an EFT Practitioner (stands for Emotional Freedom Techniques, also known as tapping), and I would be happy to discuss how this might help you with your menopausal symptoms in a free consult. Good luck!

      • Sarah, thank you so much for your response and taking your personal time. i may take you up on the consult!

  25. I hve been tking patanjali churna n wow wht a difference in my body.I am urinating more don’t feel acidic n am loosing weight.I hve low thyroid n shatavari is helping me a lot
    Am only on it for a wk n see a difference. I am calma n can deal with things camy. It’s good for water retention n menopause.I take with serenity formula.cuz it has ashwagandha rodhiola in it I put it in my plz try it if it worked fore it will work for any one

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