Looking for natural solutions to your menopause symptoms like hot flashes, anxiety, and low libido? Then let’s dive into my guide on Shatavari Menopause benefits and how it can help those symptoms and more!
This blog is all about the shatavari menopause benefits and naturally boosting hormones in postmenopause.
Key Takeaways
- Shatavari is an ancient Ayurvedic herb known for its benefits in women’s health, especially during menopause.
- It contains phytoestrogens that help alleviate common menopausal symptoms like hot flashes and anxiety.
- Clinical studies have shown Shatavari to significantly improve quality of life for menopausal women with minimal side effects.
- Shatavari is considered a safe alternative to hormone replacement therapy (HRT) for managing menopausal symptoms.
- Consulting with a healthcare professional is essential before starting Shatavari, particularly for those with existing health conditions.
Introduction to Shatavari
Are you navigating dealing with the many not-so-fun symptoms of menopause and seeking natural solutions? Let me introduce you to shatavari, an ancient herb that might just become your new best friend during this transformative stage of life.
Historical Significance of Shatavari
Shatavari (Asparagus racemosus) isn’t just another new supplement on the block. Its first recorded use dates back to 1500 BC in the Rig Veda, making it one of the oldest medicinal herbs in existence .
The name “Shatavari” translates rather poetically to “she who has 100 husbands,” hinting at its historical reputation for enhancing female vitality and reproductive health (it’s often marketed as a libido booster). Frequently referred to as the “Queen of Herbs” in Ayurvedic medicine, this adaptogenic herb has been a cornerstone of women’s health treatments for millennia .
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Overview of Shatavari’s Benefits for Women
Shatavari can help hormone balance throughout a woman’s life, but becomes particularly valuable during the menopausal transition. This remarkable Ayurvedic herb supports the female reproductive system through various life stages, from regulating menstrual cycles to easing the symptoms that accompany perimenopause and menopause.
Rich in bioactive compounds including steroidal saponins, shatavari helps address hormonal imbalances that occur when estrogen levels naturally decline. Its adaptogenic properties help the body manage stress response, while its phytoestrogenic properties may help maintain hormonal balance during this challenging stage of life .
Shatavari Menopause Benefits
Alleviation of Menopausal Symptoms
When those hot flashes hit at the most inconvenient times, shatavari might just be your saving grace. Approximately 75% of women experience perimenopausal or menopausal symptoms due to estrogen deficiency, and by 2025, there will be about 1.1 billion menopausal women globally seeking relief.
Some of the main symptoms of estrogen decline (which occurs in the late stages of perimenopause and into menopause) include:
- Hot Flashes
- Vaginal Dryness
- Night Sweats
- Sleep problems
However there are many more so check out my blog and video on the 34 symptoms of perimenopause.
Shatavari supplementation has shown notable improvements in managing common menopause symptoms including: – Significant reductions in hot flashes and night sweats – Improved sleep quality and energy levels – Reduced mood swings and anxiety – Relief from vaginal dryness – Support for muscle strength and bone health
A clinical study demonstrated that women in the treatment group experienced significant improvement in their quality of life compared to those in the placebo group. For more on the clinical trials read on!
The herb’s traditional use as a uterine tonic further supports its benefits for overall reproductive health, as it has long been valued in Ayurvedic medicine for nourishing the female reproductive system, promoting hormonal balance, and easing the transition through different life stages—from supporting fertility in earlier years to providing comfort and resilience during perimenopause and menopause.
Phytoestrogens and Hormonal Balance
The magic behind shatavari’s effectiveness lies in its phytoestrogenic properties. These plant-based compounds gently mimic estrogen in the body, helping to offset the hormonal fluctuations that trigger those dreaded vasomotor symptoms (hot flashes and night sweats), and the other estrogen-decline-related symptoms.
Unlike hormone replacement therapy, shatavari works with your body’s natural systems. Its active compounds, particularly steroidal saponins, have a phytoestrogenic effect—meaning they can gently bind to estrogen receptors and either mimic or modulate estrogen activity depending on your body’s needs. This adaptogenic action helps maintain hormonal balance without forcing hormone levels up or down. Because phytoestrogens are generally much weaker than endogenous estrogen or pharmaceutical estrogen therapy (hormone replacement therapy or HRT), they are less likely to carry the same theoretical risks as conventional HRT, while still offering relief for symptoms such as hot flashes, mood swings, and vaginal dryness.
But this is a good time to mention that the tides are turning on HRT and I prescribe bioidentical HRT often for my patients in my functional medicine practice. Here’s a recent blog that mentions the benefits of HRT and talks about safety.
The herb’s antioxidant activity also combats oxidative stress, which refers to an imbalance between free radicals—unstable molecules that can damage cells—and the body’s ability to neutralize them with antioxidants. During menopause, declining estrogen levels reduce natural antioxidant defenses, leaving women more vulnerable to this cellular damage. By helping to restore balance, shatavari’s antioxidants may not only ease this increased oxidative burden but also reduce the risk of age-related concerns, such as heart disease, and support healthy bone turnover processes to minimize bone loss.
Scientific Evidence Supporting Shatavari
Clinical Trials and Findings
The empirical evidence supporting shatavari’s benefits is growing. A double-blind, multicenter, randomized controlled trial involving 70 women showed that shatavari root extract significantly reduced menopausal symptoms compared to a placebo .
In this small study, participants taking Shatavari root extract experienced significantly reduced menopausal symptoms—especially hot flashes, night sweats, insomnia, anxiety, irritability, vaginal dryness, and loss of libido—alongside improvements in overall quality of life. The study also found the extract to be safe, with no serious adverse effects reported.
The results demonstrated that daily supplementation with Shatavari can lead to meaningful improvements in post-menopausal women’s health, particularly by reducing symptoms like hot flashes, sleep disturbances, and mood changes.
In addition, separate research suggests that Shatavari may also enhance muscle protein synthesis and strength in postmenopausal women, pointing to its broader potential benefits for healthy aging.
Research has also explored Shatavari’s impact on muscle health in post-menopausal women. A 2021 trial showed that supplementation improved hand-grip strength and enhanced cellular markers of muscle contractility, although it did not affect bone turnover markers. (Study link ›) More recently, an 8-week resistance training study found that older women taking Shatavari were able to lift more weight, complete more repetitions, and experienced improved muscle relaxation times compared to placebo. (Study link ›)
Beyond symptom relief and muscle function, longer-duration studies are beginning to show broader health effects. A 24-week clinical trial reported improvements in menopause-specific quality of life, vascular function, and bone turnover markers, as well as reductions in inflammation and oxidative stress among women supplementing with Shatavari. (Study link ›)
Finally, new research is underway. An ongoing clinical trial is testing Shatavari both alone and in combination with Ashwagandha to better understand its full role in relieving menopausal symptoms. (Trial info ›)
Shatavari not only eases common menopause symptoms like hot flashes and sleep issues, but research also suggests it may support muscle strength and healthy aging.
Shatavari: Safety and Side Effects
One of shatavari’s most appealing aspects is its safety profile. The clinical research shows it’s generally well-tolerated, with fewer reported side effects than hormone replacement therapy.
However, as with all dietary supplements, there are some considerations: – Women with hormone-sensitive conditions like breast cancer should consult healthcare providers before use – Those with allergies to asparagus family plants should exercise caution – Mild digestive health issues may occur in some individuals – Interactions with certain medications are possible
The placebo-controlled study mentioned earlier reported no significant adverse events, supporting shatavari’s reputation as a gentle yet effective option for menopause symptoms. Still, further research is needed to fully understand its long-term effects.
How to Use Shatavari
Recommended Dosage and Forms
Shatavari comes in several convenient forms, but the powder will be very tough to take for some who aren’t used to taking actual herbs.
The most common forms include:
-
Shatavari powder: typically 1–2 teaspoons daily
-
Capsules: 500–1000 mg daily
-
Liquid extracts: 30–60 drops daily
-
Teas: 1–3 cups daily
For menopause symptoms specifically, clinical evidence suggests that 500mg of shatavari root extract twice daily may provide optimal benefits. Many women report feeling initial improvements within 2-4 weeks, with more substantial effects after consistent use for 8-12 weeks.
I have used the following brands myself and with my patients at my functional medicine practice and feel comfortable recommending them. It’s essential to ensure they come from a trusted source, and these links are from the Amazon store of the actual herb manufacturer, rather than a third-party seller.
- HORMONAL BALANCE: Experience balanced hormones throughout all cycles and stages of life with Shatavari, aiding in hormonal harmony and overall well-being
- STRESS RELIEVING ADAPTOGEN: Experience profound relief from physical, energetic, and spiritual stress with Shatavari, an adaptogenic herb that supports the body and mind's healthy response to stress
- VEGAN/VEGETARIAN/GLUTEN-FREE/KOSHER FORMULA - Organic India's hormone balancing supplement is Vegan, Vegetarian, Gluten-Free, Kosher, Non-GMO and Organic Certified
- SOOTHE EFFECTS OF MENOPAUSE: This herbal supplement may help to manage PMS and menopause-related symptoms, from cramps to hot flashes and vaginal dryness, with the help of Shatavari's natural properties
- LEED PLATINUM CERTIFIED - In 2018, Organic India became the first food production facility in India to obtain the LEED Platinum certification - setting the standard of excellence and commitment
Organic India Shatavari – This product contains pure Shatavari root. Two capsules equal 800 mg, so the best way to align with clinical dosing is to take one capsule twice per day and adjust if needed. Always discuss with your healthcare practitioner before starting.
- Supports a normal menstrual cycle: Traditionally used to support womens health, our organic Shatavari promotes hormone balance to support a normal menstrual cycle and its PMS symptoms*
- For women in all stages of life: Our Shatavari capsules for women also provide herbal menopause relief, helping soothe the irritability and occasional mood swing symptoms of menopause and perimenopause*
- Formulation inspired by Ayurveda: Our formula includes Shatavari organic root extract instead of the simply crushed Shatavari powder commonly used by competitors
- Thoughtfully crafted: These supplements for women are USDA Organic, vegan and gluten free without any fillers, dairy, soy, or corn; an ideal Ayurvedic supplement for common dietary restrictions
- Family-owned & trusted: Himalaya herbal supplements blend time-honored Ayurvedic herbs with over 90 years of family-owned expertise to deliver trusted and effective care
Himalaya Organic Shatavari – This formula includes root, stem, and powder. Two caplets equal 1300 mg. To approximate the clinical evidence, you can take one caplet twice daily (650 mg per dose), which is close to the recommended 500 mg twice a day (but again always discussing with your healthcare provider what dose is right for you).
Like other adaptogenic herbs such as Withania somnifera (ashwagandha), shatavari works best when taken consistently. Morning and evening doses can help maintain steady hormone levels throughout the day and support the adrenal glands in managing stress response .
Consultation with Healthcare Professionals
While shatavari offers potential benefits for menopausal women, it’s not a one-size-fits-all solution.
Before adding this Ayurvedic herb to your regimen, consider: – Consulting with a healthcare provider familiar with traditional herbal medicine – Discussing potential interactions with any current medications – Evaluating your specific symptoms and health history – Starting with a lower dose to assess tolerance
This is especially important if you have existing health conditions, are taking medications that affect hormone levels, or have concerns about female reproductive organs.
Conclusion
The journey through menopause doesn’t have to be a struggle. With scientific research (small but it’s there) increasingly supporting what traditional use has suggested for centuries, shatavari offers a promising natural approach to managing menopause symptoms and supporting women’s health during this important stage of life.
From hot flashes to mood swings, and vaginal dryness to concerns about bone health, the benefits of shatavari extend across the spectrum of menopausal challenges. Its gentle yet effective action on hormonal balance, combined with its adaptogenic properties and antioxidant activity, makes it worth considering as part of your menopause management strategy.
As with any approach to health, the key is finding what works for your unique body and circumstances. Shatavari may not replace all conventional therapies, but the growing clinical evidence suggests it deserves a place in the conversation about natural solutions for menopause.
Whether you’re just entering the perimenopause or menopausal transition or have been navigating post-menopausal life for some time, this ancient herb might just help make this natural phase a little more comfortable—and perhaps even empowering.
Like this kind of info and want to learn more? Then you may also love these posts on perimenopause.help:
Ultimate Guide:Top 5 Picks for your Perimenopause Supplement Stack
Best DIM Supplements for Estrogen Balance in Perimenopause (Doctor Recommended)
Honest Review of Happy Mammoth Hormone Harmony Supplements
Dr. Shelley Meyer is a board-certified family physician and Institute of Functional Medicine-certified functional medicine physician, as well as a Registered Dietitian. She is passionate about helping women navigate the roller coaster of perimenopause and postmenopause. She has her own Functional Medicine Practice in Denver, Colorado.
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