Shatavari (Asparagus racemosus Willd): Benefits, Side Effects, Uses & Dosage

Key Insights: Shatavari in English is widely used in Ayurveda to support women's reproductive health, balance hormones, relieve PMS, and boost lactation in nursing mothers. Shatavari acts as an adaptogen, helping the body manage stress by regulating cortisol levels and enhancing overall resilience. Shatavari sticks contains antioxidants that help strengthen the immune system, protecting against infections and promoting overall cellular health. It soothes the digestive tract, helps manage ulcers, reduces stomach inflammation, and improves nutrient absorption. Regular use of Shatavari helps improve energy levels, physical endurance, and reduces fatigue without the crashes associated with caffeine. High doses of asparagus Shatavari can cause digestive issues, mild weight gain, lower blood sugar levels, and may interact with certain medications. It is recommended to consult an Ayurvedic doctor before using Shatavari, especially for pregnant women, those on hormonal drugs, or individuals with health conditions. Shatavari can be grown easily in warm climates and is available in various forms like capsules, powders, and extracts, offering a natural remedy for enhancing health and vitality.

Shatavari is a popular herb in Ayurvedic medicine that has been used for centuries. Its name means "she who possesses a hundred husbands". Traditionally shatavari was used to support women's health, especially reproductive health. Nowadays, it's gaining popularity in the West as an adaptogen and women's tonic.

• Hindi Name: Shatavari
• Shatavari scientific name: Asparagus racemosus Willd
• Sanskrit Name: Shatavari
• Shatavari English Name: Asparagus

So, to know more about what is shatavari or about Shatavari and shatavari plant uses read on to: 

Did You Know: Multiple studies show shatavari can help regulate hormones and ovulation while alleviating PMS symptoms like pain and mood swings Compounds in shatavari demonstrate antioxidant capabilities that promote overall cellular health. Specific saponins found in shatavari exhibit natural anti-inflammatory activities, according to emerging research. Early studies reveal possible immunomodulatory effects, enhancing the body's immune defences. Traditional use and some clinical evidence suggest shatavari can increase breast milk production for nursing mothers.

Shatavari Nutritional Value - Per 100g

Here's the nutritional content of 100 grams of Shatavari:

Nutrient	Amount per 100g
Calories	20,000
Dietary Fiber	2,100 mg
Carbohydrates	3,380 mg
Protein	2,200 mg
Vitamin C	5.6 mg
Vitamin E	1.13 mg
Vitamin K	0.0416 mg
Folates	0.052 mg
Niacin	0.978 mg
Thiamin	0.143 mg
Selenium	0.0023 mg
Zinc	0.54 mg
Iron	1.14 mg
Manganese	0.158 mg
Calcium	24 mg
Alpha-carotene	0.009 mg
Beta-carotene	0.449 mg
Lutein-zeaxanthin	0.719 mg

Evidence-Based Benefits of Shatavari Herb

Here's a list of Shatavari benefits:

• May support female reproductive health: Multiple studies show shatavari can help regulate hormones and ovulation while alleviating PMS symptoms like pain and mood swings. 
• Potential adaptogenic properties: Research indicates shatavari may help the body resist stress and regulate cortisol levels
• Anti-oxidant effects: Compounds in shatavari demonstrate antioxidant capabilities that promote overall cellular health. 
• Anti-inflammatory qualities: According to emerging research, Specific saponins in shatavari exhibit natural anti-inflammatory activities.
• May boost immune function: Early studies reveal possible immunomodulatory effects, enhancing the body's immune defences. 
• Supports healthy lactation: Traditional use and some clinical evidence suggest shatavari can increase breast milk production for nursing mothers.
• May improve gut health: As a mucilaginous herb, shatavari can soothe the stomach lining and alleviate hyperacidity, ulcers, and discomfort
• Promotes balanced energy levels: Shatavari has long been used in Ayurveda to energise the body and improve physical endurance over time gently

Other Plants/Herbs

• Kalmegh Herbs & it's benefits
• Shirish Herbs & it's benefits

Effects of Shatavari Herb

• Shatavari for Female Reproductive Health
• Shatavari to Resist Stress and Regulate Cortisol
• Shatavari for Body's Immune Defenses
• Shatavari for Healthy Lactation
• Shatavari for Gut Health
• Shatavari for Balanced Energy

1. Shatavari for Female Reproductive Health

Shatavari sticks benefits have been used in Ayurvedic medicine for centuries to support women's fertility and hormonal balance. It regulates ovulation, relieves PMS and menopause symptoms, and prepares the uterus for conception. You can explore Ayurvedic medicines for Women via Zandu.

2. Shatavari to Resist Stress and Regulate Cortisol

Research shows that shatavari helps moderate your body's physiological response to stress. Its adaptogenic properties strengthen resilience and normalise levels of the stress hormone cortisol.

3. Shatavari for Body's Immune Defenses

Shatavari has antioxidant compounds that neutralise free radicals and remove toxins, boosting immunity at the cellular level. Preliminary studies suggest it activates certain immune cells to fend off illness.

4. Shatavari for Healthy Lactation 

Traditionally prescribed to promote lactation, shatavari increases prolactin and estrogen levels responsible for breast milk production. It ensures nursing mothers can fully nourish their babies. 

5. Shatavari for Gut Health

The mucilaginous properties in the shatavari coat soothe the digestive tract. It prevents gut inflammation from improving nutrient absorption, easing ulcers and stomach pain, and relieving issues like diarrhoea.

6. Shatavari for Balanced Energy

With regular use, shatavari provides a sustained energy lift without caffeine-like crashes. It may also strengthen endurance for physical activities by normalising cortisol spikes from exertion.

Clinical Studies on Shatavari Herb

1. Shatavari’s Gastrointestinal Benefits: A clinical study highlighted in Ayurvedic literature suggests that Shatavari is effective in managing various gastrointestinal disorders. According to research by Dalvi, Nadkarni, and Gupta (1990), Shatavari shows properties similar to the synthetic drug metoclopramide, which helps stimulate gastric emptying, making it beneficial for individuals with dyspepsia. 

Traditional Ayurvedic texts also recommend Shatavari for treating ulcerative conditions of the stomach and issues resembling duodenal ulcers. The herb's gastroprotective effects support its historical use in managing digestive ailments, providing a natural alternative for those suffering from such conditions.

2. Shatavari’s Effects on Memory and Amnesia Protection: A clinical study conducted by Ojha et al. (2010) demonstrated that Shatavari has potential benefits in enhancing memory and protecting against amnesia. The study found that Shatavari could reverse memory impairments induced by scopolamine and sodium nitrite, indicating its anti-amnesic properties. 

This effect is primarily due to Shatavari’s ability to inhibit the acetylcholinesterase enzyme in specific brain regions, which plays a crucial role in maintaining cognitive function. The findings suggest that Shatavari exhibits nootropic (cognitive-enhancing) and neuroprotective effects, highlighting its potential use in supporting memory health and protecting against conditions like amnesia.

How long does Shatavari take to work? 

Shatavari is jam-packed with active compounds like saponins and phytoestrogens that produce therapeutic effects once your body processes. It tends to gently rebalance hormone levels and modulate cortisol production to help adapt to stress. The antioxidants reduce inflammation that underlies digestion problems, recurring infections, and chronic conditions.

They also neutralise cell-damaging free radicals associated with disease progression over time. So while shatavari supports female reproductive health, lactation, and more right away, over months of steady use, your entire physiology gains resilience, energy reserves, and well-being on a foundational level. 

Do check our 100% Ayurvedic Shatavari Capsules.

Top Ways You Can Use Shatavari

The following are the ways you can use Shatavari:

• Supplement Capsules or Powder
• Herbal Tea Infusion
• Tinctures or Extracts
• Ayurvedic Tonics

Demystifying The Top Shatavari Myths and Shatavari Facts

• Used in Ayurveda and Indian medicine for over 1,500 years - this is a tried and true healing herb!
• The name "Shatavari" means "having one hundred husbands," referring to its fertility benefits.
• Clinically shown to support female reproductive health and hormonal balance. Not just folklore!
• It is considered a Rasayana - an adaptogenic substance that helps the body resist stress and promote longevity.
• Shatavari contains antioxidant compounds that have been documented in research to boost immunity and energy levels.

Other Plants/Herbs

• Adusa Herbs & it's benefits
• Ratti Herbs & it's benefits

Myths About Shatavari

• It serves only as a "women's herb"
• It causes weight gain
• Only useful for fertility
• There are no shatavari side effects

Risks & Disadvantages Associated with Shatavari Consumption

Below are the risks and disadvantages related to Shatavari consumption: 

1. May Cause Digestive Issues

The main side effect of shatavari is digestive problems like diarrhoea, bloating or stomach pain when taken in high doses. This happens as the herb is heavy to digest and cold in potency. It can aggravate kapha dosha and slow down digestion. Reducing intake or having warm water provides relief.

2. Weight Gain

Some people report mild weight gain after taking Shatavari supplements regularly. This may be due to its nourishing effect on body tissues and fluids or reduced fat metabolism. Those actively trying to lose weight should exercise caution with Shatavari dosage.

3. Lowers Blood Sugar Levels

Shatavari has shown blood sugar-lowering effects in some cases as it contains certain active compounds with this impact. This may cause an abnormal dip in those already on diabetes medication. Checking sugar levels and adjusting meds is vital.

4. May Cause Hyperacidity

In some people, shatavari has been linked to symptoms like heartburn, acid reflux or gastritis. Its cold, heavy qualities and laxative effects exacerbate high pitta dosha. Reducing the dose or avoiding night-time consumption helps ease this side effect.

5. Interacts With Hormonal Drugs

Being a phytoestrogen, shatavari may theoretically interfere with estrogen modulators, birth control pills and hormone replacement therapy. So those on prescription hormonal drugs should first consult an Ayurvedic doctor before taking this herb.

6. Not Ideal for Pregnant Women

Though used in fertility and postpartum care, shatavari should be avoided during pregnancy as it can stimulate the uterus. Also, not enough studies have proven its safety for fetal development. Lactating mothers should also first consult an Ayurvedic practitioner before usage.

When to Consume Shatavari Herb?

The ideal shatavari dosage can vary individually based on age, health condition, body type etc. It's strongly advised to consult an Ayurvedic practitioner first. The doctor will thoroughly evaluate medical history and health goals before prescribing an appropriate shatavari dose for a specific duration.

In general, common dosage guidelines are:

• Powder - 1⁄4 to 1⁄2 teaspoon twice daily mixed in milk or water
• Liquid extract - 1-2 teaspoons twice daily
• Tablet/capsule - 1-2 pills twice daily
• Juice - 2-3 teaspoons once daily
• Paste - 1⁄4 to 1⁄2 teaspoon once or twice a day

The doctor may start with smaller doses for 2-3 weeks and then gradually increase based on patient tolerance and health improvement. Consuming shatavari within the recommended dose tailored to your body ensures optimal results without side effects.

Precautions Related to Shatavari Herb Consumption

Shatavari is mostly safe when taken in moderation as per the prescribed dosage by an ayurvedic doctor. However, certain precautions must be exercised:

• Start with a small dose and increase gradually over weeks under supervision to gauge tolerance.
• Avoid overdosing for prolonged periods as it can cause digestive issues, acidity or weight gain in some people due to its heavy, cooling properties.
• People with health conditions must inform doctors before taking shatavari. Those on diabetes or hormonal medications should check for interactions.
• Pregnant and breastfeeding women should seek medical guidance before using shatavari, as safety is not established.
• Purchase shatavari products only from authentic Ayurvedic brands to prevent side effects from adulterated ingredients.
• Discontinue use if discomfort like diarrhoea, headache, nausea or breathing issues arise. Seek medical assistance immediately in such cases.

Exercising caution with dosage and duration, checking for drug interactions, and purity of formulation minimises shatavari side effects. Consult an Ayurvedic doctor for guidance.

Interaction with Other Drugs and Herbs

Here are some key interactions of shatavari with other drugs and herbs:

• Diabetes Medicines - Shatavari may lower blood sugar levels. Using it along with diabetes drugs can cause abnormal sugar dips. Dosage adjustment of medicines is crucial.
• Thyroid Hormones - Shatavari-containing formulations may absorb thyroid hormones making medication less effective. Maintain a 3-4 hour gap between consuming both.
• Estrogen - Being a phytoestrogen, Shatavari may react with hormone replacement therapy, birth control pills or estrogen-positive cancer drugs. Seek medical guidance before using it together.
• Depressants - The calming properties of shatavari may enhance the effects of benzodiazepines, barbiturates and antidepressants, leading to risks of excessive sedation. Avoid taking these together.
• Gotu Kola - Consuming this herb with Shatavari may slow reflexes. Both herbs exhibit neuro-suppressive traits. Monitor effects closely if taken together after ayurvedic consultation.

Tips on Growing Shatavari at Home

Growing Shatavari is relatively easy if you live in a warm subtropical climate with hot summers. Plant it from cuttings or root tubers in a sunny spot with well-drained yet moist soil. This hardy climbing vine thrives in humidity, so mist it often.

Add support structures, as the flexible stems can readily grasp onto trellises or posts and grow up to 10 feet! Shatavari prefers organic-rich loam and slightly acidic conditions.

Once established, this perennial only needs occasional watering and can become your sustainable source of one of Ayurveda's most treasured botanicals.

Best Place to Buy Shatavari Supplements and Oil

Zandu has been crafting premier Ayurvedic formulas for over 100 years, so we know about healing herbs like Shatavari!

Our shatavari supplement sticks to the time-tested approach using only pure extracts with no added fillers. This ensures you get the full power of this amazing adaptogen.

Conclusion 

Shatavari (Asparagus Racemosus Willd) is a versatile herb rooted in Ayurvedic medicine, celebrated for its wide range of health benefits. It supports female reproductive health, acts as an adaptogen to manage stress, boosts immunity, aids in lactation, improves gut health, and promotes balanced energy levels. 

It’s active compounds, such as saponins and phytoestrogens, help regulate hormones, reduce inflammation, and enhance overall well-being. Although generally safe, it is important to use Shatavari under guidance, especially for those on medications or with specific health conditions. With centuries of traditional use and growing scientific backing, Shatavari remains a valuable natural remedy for enhancing health and vitality.

FAQs

1. What does Shatavari taste and smell like?

Shatavari has a mildly bitter, sweet, and nutty flavor profile. It also gives off a soothing earthy aroma.

2. When is the best time to take shatavari?

The recommended time is morning and evening with food to avoid digestive issues. Split your daily dose for optimal absorption over the day. 

3. Are there any side effects or risky drug interactions?

When appropriately taken at suggested dosages, shatavari is relatively safe with minimal risk for side effects or contraindications with most drugs.

4. How soon can I expect results once starting shatavari?

As an adaptogenic herb, positive impacts are gradual, so plan to take shatavari daily for at least 2-3 months to feel tangible improvements.

5. Can men benefit from shatavari too or just women?

While renowned for female reproductive health, emerging research confirms therapeutic effects for males too - from fertility to vitality and beyond!

References: 

1. Multiple studies show shatavari can help regulate hormones and ovulation while alleviating PMS symptoms like pain and mood swings. (https://www.sciencedirect.com/)
2. Compounds in shatavari demonstrate antioxidant capabilities that promote overall cellular health.(https://www.sciencedirect.com/)
3. According to emerging research, Specific saponins in shatavari exhibit natural anti-inflammatory activities.(https://www.sciencedirect.com/)
4. Early studies reveal possible immunomodulatory effects, enhancing the body's immune defences. (https://www.sciencedirect.com/)
5. Traditional use and some clinical evidence suggest that shatavari can increase breast milk production for nursing mothers. (https://www.sciencedirect.com/)