Shatavari (Asparagus racemosus) — a perennial plant of the asparagus family, traditionally used in Ayurveda as a rasayana (rejuvenating agent) and adaptogen. It is most valued for its gentle hormone-balancing effects and nourishment of the female reproductive system.
It grows in tropical and subtropical regions of South Asia and is used in the form of powder, capsules, tinctures, and decoctions.
Health Benefits
- supports the health of the female reproductive system, regulates hormonal balance;
- used in preparation for pregnancy, during pregnancy and lactation (stimulates prolactin production);
- alleviates menopausal symptoms — hot flashes, insomnia, decreased libido, dryness of mucous membranes, anxiety;
- has antibacterial activity (against Shigella, Vibrio cholerae, Salmonella, Pseudomonas, Staphylococcus aureus, Escherichia coli);
- supports the urinary system, gastrointestinal tract, promotes healing of ulcers;
- protects the liver, reduces levels of liver enzymes;
- increases overall tone, improves stress resistance.
Daily Requirement and Sources
Shatavari is not a nutrient, so there are no strict consumption norms.
Recommended forms and dosages:
- capsules — 500 mg 1–2 times a day;
- tincture — 3 ml 3 times a day;
- powder — from 1–3 g for adaptogenic effect, up to 20 g in dairy drinks or decoctions;
- decoction — traditionally prepared with milk and spices.
Possible Risks of Excess and Their Manifestations
- taking in excessively large doses may cause digestive disturbances (bloating, diarrhea);
- allergic reactions may occur in case of individual intolerance;
- use with caution in hormone-dependent tumors — only with a doctor’s consent.
Culinary and Medical Uses
In cooking, shatavari powder is added to warm milk with spices, smoothies, or protein shakes.
In medicine, it is used for cycle disturbances, during the recovery period after childbirth, for menopausal symptoms, peptic ulcer disease, liver diseases, and urinary tract infections.
It is suitable for inclusion in a keto diet, as it contains no significant carbohydrates and serves as a source of phytonutrients.
