Are There Health Benefits of Shatavari Powder?

Written by Alyson Powell Key
Medically Reviewed by Christine Mikstas, RD, LD on August 10, 2025
5 min read

Shatavari, also called kurilo, is a spiky plant with thick roots. It’s part of the asparagus family and grows in warm places such as Nepal, India, Australia, and Africa. People have used it for hundreds of years in traditional medicine, such as Ayurveda, to help with different health problems.

Shatavari is an adaptogenic herb. Although there isn’t much scientific research to support these claims, adaptogenic herbs are used to help your body manage stress and improve your overall health. Researchers believe adaptogens affect your hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis helps keep your body’s stress response in check.

The roots of the plant are dried and turned into shatavari powder. This powder is full of natural ingredients called saponins and flavonoids, which can help keep you healthy.

In some places, people eat shatavari as a vegetable or use it to make alcohol. It’s also used as a traditional treatment for:

  • Digestion problems
  • Cough
  • Diabetes
  • Jaundice
  • Nervous disorders
  • Bleeding
  • Boosting breast milk supply

More research is needed to know whether shatavari powder can be used to treat or manage health conditions. Researchers are studying the effects of shatavari to learn more about how it works.

Many people value shatavari for its potential benefits for female reproductive health and hormone balance. “Its name literally means ‘woman with a hundred husbands,’ which speaks to its historic use in supporting female fertility and vitality,” says Shruti Mishra, a certified nutritionist and founder of Osh Wellness, an Ayurvedic wellness company.

Shatavari may offer many potential benefits. It may:

  • Strengthen your body’s response to stress
  • Have a calming effect
  • Balance your hormones
  • Boost your energy
  • Strengthen and support your uterus
  • Regulate your period

But more research is needed to say for sure.

Other potential health benefits of shatavari

Research in humans as well as early-stage studies in animals show other possible health benefits of shatavari, including:

  • Boosting skeletal muscle strength
  • Managing polycystic ovary syndrome (PCOS)
  • Treating ulcers
  • Easing depression

But we don’t know for sure if shatavari can help with any of these conditions. Researchers are continuing to study potential shatavari health benefits.

There’s not a lot of research around how safe shatavari is. But some studies suggest it’s safe for most people. Always talk to your doctor before adding a new supplement to your diet. 

What are the risks of using shatavari powder?

Here are some things to keep in mind before trying shatavari powder. 

Research is minimal. While there have been many animal studies that show the potential health benefits of shatavari, more human studies are needed to confirm the findings. 

Asparagus allergies. If you’re allergic to asparagus, avoid shatavari powder. 

Drug interactions. It’s unknown how shatavari powder interacts with other drugs and supplements. Check with your doctor first before trying shatavari, especially if you take any other medicines or supplements.

Changes in estrogen. Shatavari powder contains phytoestrogens. Phytoestrogens can change the estrogen level in your body. While some research shows promise in phytoestrogens for helping treat certain conditions such as breast cancer, they can worsen other conditions such as uterine fibroids. 

Lack of regulation. Dietary supplements, such as shatavari powder, aren’t regulated the same way as other medicines. Supplements are not tested much before it’s made available to you. As a result, the quality, strength, and purity of supplements can vary. Only purchase shatavari powder from sources that you trust.

Side effects of shatavari powder

Shatavari powder usually doesn’t cause many side effects. But in some studies, people had side effects such as bloating and dizziness.

If you choose to try shatavari powder, you’ll be able to find it online or in your local health food store. Shatavari is sold as loose powder or in capsule form. Some take it in liquid form as an extract.

The traditional way to use shatavari powder is to mix it with room temperature water. The taste of shatavari powder is both sweet and slightly bitter. If you don’t enjoy the flavor, mix your powder with milk or juice. You can also blend it into a smoothie.

How much shatavari should I take?

There isn’t a scientifically set up dose range. It also depends on your age, weight, health, and other factors. In one study, participants took 250 milligrams of shatavari extract twice a day.

There’s growing clinical interest in shatavari. Ayurveda practitioners have used it for hundreds of years. And now, many clinical studies also suggest it may help:

  • Ease menopause symptoms such as hot flashes
  • Protect against Alzheimer’s disease
  • Manage depression
  • Improve women’s reproductive health

But we need more research to know how useful shatavari may be and for what health conditions.

Shatavari is a plant in the asparagus family, and it is traditionally used for supporting hormone balance and fertility in women. Common forms include powder, capsules, and extracts. If you’re thinking of trying it, talk to your doctor before adding it to your routine.

Here are some commonly asked questions about shatavari powder.

Is shatavari good for B12 deficiency?

Shatavari isn’t a source of B12 and doesn’t raise your levels of this vitamin. But it may help you better absorb B12 by supporting digestive health. 

Who should not take shatavari?

Researchers think shatavari powder may be safe for most people. But talk to your doctor before you start taking it. Avoid shatavari if you:

  • Have an estrogen-sensitive condition, such as estrogen-positive breast cancer
  • Are pregnant
  • Have an asparagus allergy
  • Have a medical condition or take prescription drugs 

Does shatavari make you gain weight?

There’s no evidence that shatavari causes weight gain.

Is shatavari good for menopause?

Some people think shatavari may ease menopause symptoms. But more research is needed to say for sure.