You're not imagining it: shatavari is suddenly everywhere. It's in supplement blends, in wellness feeds, and in the 'what actually helped you?' threads when your GP had nothing new to offer. So what does the research on it actually say?

Most of the research on shatavari is in animals and cell cultures [1], and the human trials are small, short and mostly use extracts supplied or funded by their makers. We sell supplements that contain shatavari, so we'd rather tell you that up front.

The short answer: shatavari (Asparagus racemosus) is a root used for centuries in Ayurvedic medicine. In women, the trial evidence is small and supplier-linked. There are promising signals in PMOS (PCOS) and menopause, mixed results for breastfeeding, and no clear proof that it shifts hormones, regulates periods or helps you conceive. No health claim is authorised for shatavari in Great Britain, so this guide describes research, not benefits.

PCOS has been renamed PMOS (polyendocrine metabolic ovarian syndrome), and the NHS now uses the new name, so we use both here while the change beds in [2]. Your diagnosis is a starting point, not a verdict, and nothing here replaces advice from your GP.

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In this guide:

• What is shatavari, and what does the research actually cover?
• Can shatavari help with PMOS (PCOS)?
• Can shatavari help with menopause and perimenopause?
• Does shatavari balance hormones or act like oestrogen?
• Can shatavari help with PMS, irregular periods or fertility?
• Does shatavari increase breast milk?
• How much shatavari do trials use?
• Is shatavari safe? Side effects, interactions and who should avoid it
• Is shatavari worth trying?
• Frequently asked questions

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What Is Shatavari, and What Does the Research Actually Cover?

Shatavari is a climbing plant native to India and parts of Asia. The root is used, dried into a powder or concentrated into an extract. It contains plant compounds called saponins, including shatavarins, and has a long history in Ayurvedic medicine as a women's herb.

You'll often see it labelled an 'adaptogen', meaning a plant said to help the body cope with stress. That's a traditional and marketing term, not something trials have shown shatavari does. A review of its pharmacology describes plenty of laboratory and animal findings, but that's a long way from a benefit in women [1]. Here's what we found when we looked for human trials:

The trials tested different extracts at different doses, so treat every number below as describing that product, not shatavari in general.

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Can Shatavari Help With PMOS (PCOS)?

If you live with PMOS (PCOS), you've probably heard 'lose weight' and 'come back in six months' more than once, so looking for something else to try makes sense. Here's what the two placebo-controlled trials found.

The first, published in 2025, gave 60 women aged 20 to 35 either 100 mg a day of a standardised shatavari root extract or a placebo for 84 days. Average ovarian volume fell from 11.53 to 8.89 cm³ on the extract, while placebo barely moved. Total testosterone fell from 0.65 to 0.43 ng/mL, a measure of insulin resistance called HOMA-IR fell from 3.29 to 2.82, and a hirsutism score fell from 7.00 to 3.79. The catch: the trial was funded by the company that developed the extract, the authors describe the insulin and hormone results as exploratory, and the change in cycle length was not significantly different from placebo (the placebo group's cycles got shorter too) [3].

The second, published in 2026, gave 70 women 300 mg a day or placebo for 12 weeks. Ovarian volume, the outcome the study was sized around, did not differ significantly (p = 0.254). Follicle count and endometrial thickness changed more on shatavari, and perceived stress scores improved. Testosterone, other hormones, fasting insulin, HbA1c, lipids and BMI showed no significant difference. The authors say ovulation, menstrual regularity and fertility weren't assessed [4].

Same herb, different extracts and doses, different answers on testosterone and insulin. And ultrasound markers are not periods, ovulation or a baby, so neither trial shows shatavari helps you ovulate. For what the research does cover, see our guides to managing PMOS (PCOS) symptoms, PMOS (PCOS) supplements and myo-inositol.

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Can Shatavari Help With Menopause and Perimenopause?

A 2025 trial gave 135 women aged 45 to 65 either 300 mg a day of shatavari root extract, the same extract combined with ashwagandha, or placebo for eight weeks. On the Menopause Rating Scale, total scores fell by 13.07 points on shatavari alone against 3.26 on placebo (p < 0.0001), and hot flushes improved more than on placebo (p = 0.002). However, a menopause quality-of-life scale showed no significant difference between groups, and oestradiol, FSH, LH and testosterone did not differ either. Only 13 of the 135 women were perimenopausal, and the capsules were supplied by the extract's manufacturer [5].

A 2024 trial of 70 women aged 40 to 65 tested 250 mg of a branded shatavari extract twice a day for 60 days against placebo. Reports describe fewer hot flushes and night sweats and better sleep scores, and the extract's maker promoted the results. We could only access reports of the paper, not its full text, so we can't check how those reductions were calculated against placebo [6].

Notice the placebo number: that group improved by more than three points too. Menopausal symptoms ebb and flow, and expecting to feel better helps, so a handful of small trials aren't a verdict. Neither looked beyond two months.

If symptoms are disrupting your sleep or work, tell your GP. There are treatments with a far longer evidence trail, including HRT, and a supplement shouldn't delay that conversation. See our complete guide to perimenopause, our red clover guide, and our rundown of menopause supplement ingredients. If you're navigating it with PMOS (PCOS), this one is for you.

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Does Shatavari Balance Hormones or Act Like Oestrogen?

This is the claim made most often, so let's check it against the measurements. If shatavari acted like a weak oestrogen, you'd expect hormone levels to move.

In the 2025 menopause trial, oestradiol, FSH, LH and testosterone showed no significant difference between shatavari and placebo [5]. In the 2026 PMOS (PCOS) trial, FSH, LH, oestradiol, total testosterone, progesterone and DHEA-S didn't differ either [4]. The 2025 PMOS (PCOS) trial is the exception: testosterone fell more than on placebo, LH didn't change, and the FSH difference between groups wasn't significant [3]. So that's one trial with a testosterone signal and two with no hormone change. The 2024 menopause trial's reports say oestradiol and progesterone rose, but we can't see the numbers or the comparison with placebo [6].

What about stress? One trial found perceived stress scores improved more on shatavari [4], but that's a self-reported questionnaire in 70 women. It's a lead for researchers, not proof about your stress-response system.

The 'phytoestrogen' story comes mostly from laboratory work and tradition [1]. That leaves two honest conclusions. There's no good evidence shatavari works like oestrogen in women, and there's no good evidence it's harmless for oestrogen-sensitive conditions either. The 2025 menopause trial excluded women with a history of breast or cervical cancer, so it tells us nothing about them [5]. If you have endometriosis, fibroids or a history of hormone-sensitive cancer, ask your specialist before starting.

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Can Shatavari Help With PMS, Irregular Periods or Fertility?

PMS. We couldn't find a placebo-controlled trial of shatavari in PMS or PMDD. The claims about 'smoothing out' mood swings and cramps came from tradition and anecdote. Vitamin B6 has a stronger research story, which we cover in our B6 and PMS guide. If symptoms are severe or arrive like clockwork, read our guides to the luteal phase and PMDD versus severe PMS, and speak to your GP.

Irregular periods. In the 2025 PMOS (PCOS) trial, the average gap between periods fell from 48.69 to 42.79 days on shatavari, but it fell from 45.73 to 42.97 days on placebo, and the difference between groups wasn't significant (p = 0.1122) [3]. The 2026 trial didn't assess menstrual regularity [4]. If your cycles are irregular or missing, that's worth investigating, not just supplementing.

Fertility. No trial we found measured ovulation, conception or live birth with shatavari. The idea that it protects egg quality is a laboratory hypothesis, not a trial finding. If you're trying to conceive, the NHS advises taking 400 micrograms of folic acid daily before conception and checking with a pharmacist or doctor before taking other supplements [9]. If you've been trying for a while, speak to your GP rather than waiting for a herb to work. Our guides to PMOS (PCOS) and fertility and egg quality cover what has better evidence behind it. Supplements, including ours, are not fertility treatment.

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Does Shatavari Increase Breast Milk?

Shatavari's best-known traditional use is helping new mothers make milk. It's been tested twice, with opposite answers.

A 2011 trial gave 60 women with low milk supply either shatavari root powder or a rice-powder placebo for 30 days. Prolactin rose by about 33% on shatavari against about 10% on placebo, and the authors concluded the root has a lactation-boosting effect. But the report doesn't give a p-value for that main result, group sizes are unclear, several other outcomes were subjective ratings, and the authors were from an Ayurvedic institute [7].

A 1996 trial gave 64 mothers either a shatavari-based herbal formula or placebo for four weeks. Prolactin fell in both groups with no difference between them, infant weight gain and supplementary feeds were similar, and the authors concluded it had no lactation effect [8]. That formula contained other herbs too, so it isn't a clean test of shatavari. Neither trial measured how much milk the mothers made, and prolactin is a hormone marker, not milk volume.

On safety, the one monograph we could find says there's not enough reliable information to judge shatavari in breastfeeding or pregnancy and advises avoiding it [10]. If you're struggling with supply, speak to your midwife, health visitor or an infant feeding specialist first, because low supply often has fixable causes. MyOva's Hormone Balance and Menoplus are not for use during pregnancy or breastfeeding.

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How Much Shatavari Do Trials Use?

The honest answer is that there's no official UK recommended amount. What we can tell you is what the trials gave:

• PMOS (PCOS): 100 mg a day for 84 days [3], and 300 mg a day for 12 weeks [4].
• Menopause: 300 mg a day for 8 weeks [5], and 250 mg twice a day for 60 days [6].

Those extracts were standardised differently, so 100 mg of one isn't 100 mg of another, and a ratio like '5:1' only says how much root went into the extract, not what's in it. The monograph we found says 500 mg a day has been used for up to eight weeks, and that there's no reliable guidance beyond that [10]. The longest trial we found ran for 12 weeks, so we can't say what happens after months or years.

Where do our products sit? Hormone Balance provides 300 mg of shatavari root extract in a two-capsule daily serving, alongside nine other botanicals. Menoplus provides 250 mg in a four-capsule serving. Those are our formulas, not the trial extracts, so don't read them as a replication of any trial. Follow the serving on the label and don't exceed it.

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Is Shatavari Safe? Side Effects, Interactions and Who Should Avoid It

Natural doesn't mean risk-free, and 'traditional use' isn't a safety study. Here's what we know.

Side effects. In the 2026 PMOS (PCOS) trial, 4 of 35 women on shatavari and 3 of 35 on placebo had mild to moderate events, including nausea and headache, and the investigators judged none related to the treatment [4]. The 2025 menopause trial recorded four mild events across three arms and nobody stopped taking it because of them [5]. Trials this size can't detect rare problems, and the longest ran for 12 weeks.

Allergy. The monograph we found warns that people sensitive to related plants, such as onions, garlic, leeks and chives, may react to shatavari [10]. Stop taking it and seek help if you get a rash, swelling or difficulty breathing.

Medicines. The same source lists two moderate interactions: lithium, where shatavari may reduce how fast the body clears it, and diuretics (water tablets), where potassium could drop too low [10]. That's one source and the evidence is thin, but ask your pharmacist if you take either. We couldn't find reliable data on diabetes medicines, hormonal contraception or HRT, and 'no evidence of a problem' isn't the same as 'it's fine'. Tell your GP or pharmacist about any supplement you take.

Pregnancy and breastfeeding. Safety hasn't been established, and the monograph advises avoiding it [10]. The NHS advises checking with a pharmacist or doctor before taking any supplement in pregnancy [9]. Our shatavari products aren't for pregnancy or breastfeeding.

If you think a supplement has caused a side effect, stop taking it, speak to your doctor, and report it through the MHRA Yellow Card scheme [11].

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Is Shatavari Worth Trying?

That's your call, ideally made with your GP, as long as you know it's an experiment, not a proven treatment. If you try it, make it a fair test:

1. Check the basics first: you're not pregnant or breastfeeding, you've told your GP or pharmacist about any medicines, and you have none of the cautions above.
2. Write down your start date, the product and what you're tracking, such as hot flushes, sleep, cycle length or skin.
3. Give it 8 to 12 weeks, because that's how long the trials ran [3-5], and book a GP review for a date you pick in advance.
4. Keep taking any prescribed medicine unless your doctor tells you otherwise.

If nothing has changed by then, that's information, not failure. Your body is trying to tell you something, and 'this didn't move the needle' is a legitimate answer. It's not a magic fix. Not sure which formula suits you? Our free product quiz can narrow it down, and our myo-inositol supplements page shows how our formulas compare.

Read this first. Hormone Balance and Menoplus are food supplements. They aren't a treatment for PMOS (PCOS), menopause or any other condition, and no health claim is authorised for shatavari or the other botanicals in them. The vitamin wording above refers to those nutrients only. Don't exceed the stated dose, speak to your GP before use if you take medication or are under medical supervision, and don't use them in pregnancy or breastfeeding. Free UK shipping on orders of £50 and over.

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Frequently Asked Questions About Shatavari

What is shatavari good for?

It has traditional use in Ayurvedic medicine as a women's herb. Small trials reported ultrasound changes in PMOS (PCOS) and lower symptom scores in menopause, but evidence is limited and no health claim is authorised for it in Great Britain [3-6].

Does shatavari work for PMOS (PCOS)?

Two small trials found ultrasound changes but disagreed on testosterone and insulin, and neither measured ovulation or pregnancy. It isn't a treatment for PMOS (PCOS) [3, 4].

Can shatavari help with hot flushes?

Two small 8-week trials reported fewer hot flushes with supplier-made extracts, but the evidence is limited. Ask your GP about options with more evidence, including HRT [5, 6].

How long does shatavari take to work?

Trials ran for 8 to 12 weeks, so that's a fair window to judge it. There's no reliable evidence on sooner effects or long-term use [3-5].

Is shatavari a phytoestrogen?

It's often described as one, but oestradiol, FSH and LH did not change significantly in the three trials we could read in full, so there's no good evidence it acts like oestrogen in women [3-5].

Can I take shatavari while pregnant or breastfeeding?

Safety hasn't been established and the monograph we found advises avoiding it. Check with your midwife, GP or pharmacist [9, 10].

Can I take shatavari with HRT or the pill?

We couldn't find reliable data. Tell your prescriber or pharmacist about any supplement, and don't stop prescribed treatment without advice [10].

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The Bottom Line

Shatavari isn't a scam and it isn't a fix. The human evidence is a handful of small, short trials, mostly using supplier-made extracts. There are promising signals on ovarian ultrasound markers in PMOS (PCOS) and on symptom scores in menopause, mixed results for breastfeeding, and no clear proof that it changes hormones, regulates periods or helps you conceive. Side effects in trials were few and mild, but safety in pregnancy, breastfeeding and oestrogen-sensitive conditions hasn't been established.

This is what I wish someone had told me: a supplement can be a reasonable thing to try, as long as you know it's an experiment and you've told your doctor. Hormonal literacy isn't complicated, it's just rarely taught. We'd rather tell you that than sell you a story.

Related Reading

• Perimenopause: The Complete Guide to What's Happening, Why It Matters, and What You Can Do
• Red Clover for Menopause: Does It Work for Hot Flushes?
• Menopause Supplements: 9 Ingredients Rated
• The Best Supplements for PCOS: What the Research Actually Says

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This article is for educational purposes only and does not constitute medical advice. Details are accurate to the sources cited at the time of writing. MyOva products are food supplements, not medicines, and are not intended to diagnose, treat, cure or prevent any disease. Food supplements should not replace a varied diet. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak to your GP, midwife or pharmacist before taking any supplement.

References

1. Alok S, Jain SK, Verma A, Kumar M, Mahor A, Sabharwal M. Plant profile, phytochemistry and pharmacology of Asparagus racemosus (Shatavari): a review. Asian Pac J Trop Dis. 2013;3(3):242-251.
2. NHS. Polyendocrine metabolic ovarian syndrome (PMOS), formerly polycystic ovary syndrome (PCOS). Last reviewed 30 June 2026. https://www.nhs.uk/conditions/polyendocrine-metabolic-ovarian-syndrome-pmos/
3. Kondamudi S, Sadu S, Deva S, Yalamanchi A, Yalamanchi A. CL22209, a standardized Asparagus racemosus root extract, demonstrates improved ovarian morphology, menstrual regularity, and metabolic parameters in women with polycystic ovary syndrome in a randomized, controlled trial. Food Nutr Res. 2025;69. doi:10.29219/fnr.v69.13244
4. Mhatre Y, Jadhav P, Malik A, Srivathsan M, Langade D. Efficacy and safety of Shatavari root extract in women with polycystic ovarian syndrome: a randomized, double-blind, placebo-controlled trial. Front Endocrinol. 2026;17:1769773. doi:10.3389/fendo.2026.1769773
5. Ademola J, Ajgaonkar A, Debnath T, Debnath K, Langade J. Efficacy and safety of Shatavari root extract (Asparagus racemosus) for menopausal symptoms: a randomized, double-blind, three-arm, placebo-controlled study. Front Reprod Health. 2025;7:1654503. doi:10.3389/frph.2025.1654503
6. Gudise VS, Dasari MP, Kuricheti SSK. Efficacy and safety of shatavari root extract for the management of menopausal symptoms: a double-blind, multicenter, randomized controlled trial. Cureus. 2024;16(4). doi:10.7759/cureus.57879
7. Gupta M, Shaw B. A double-blind randomized clinical trial for evaluation of galactogogue activity of Asparagus racemosus Willd. Iran J Pharm Res. 2011;10(1).
8. Sharma S, Ramji S, Kumari S, Bapna JS. Randomized controlled trial of Asparagus racemosus (Shatavari) as a lactogogue in lactational inadequacy. Indian Pediatr. 1996;33(8). https://indianpediatrics.net/aug1996/675.pdf
9. NHS. Pregnancy vitamins and supplements. https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/
10. WebMD. Asparagus racemosus (shatavari): uses, side effects and interactions. https://www.webmd.com/vitamins/ai/ingredientmono-1167/asparagus-racemosus
11. Medicines and Healthcare products Regulatory Agency. Yellow Card scheme. https://yellowcard.mhra.gov.uk/

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References