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Shatavari Dosage Guide

Evidence:Emerging
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This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

500-1000mg root extract twice daily

Maximum dose: 2000mg extract daily

Dosage Recommendations

General recommendation: 500-1000mg root extract twice daily

Timing: Morning and evening with warm milk (traditional) or water • Take with food for best absorption.

Dosage by Condition

Lactation support
500mg extract twice dailyEmerging
Menstrual/hormonal support
500-1000mg extract twice dailyEmerging
Menopausal symptoms
500-1000mg extract twice dailyPreliminary
Digestive support
500mg extract twice dailyEmerging

Upper limit: 2000mg extract daily

Timing & Absorption

Morning and evening with warm milk (traditional) or water

Best taken with food for optimal absorption.

Full Shatavari Guide

References

  1. ReviewAlok S, Jain SK, Verma A, Kumar M, Mahor A, Sabharwal M (2013). Plant profile, phytochemistry and pharmacology of Asparagus racemosus (Shatavari): A review. Asian Pacific Journal of Tropical Disease. DOI
  2. AnimalGautam M, Saha S, Bani S, et al. (2009). Immunomodulatory activity of Asparagus racemosus on systemic Th1/Th2 immunity. Journal of Ethnopharmacology. DOI PubMed
  3. RCTPingali U, Nutalapati C, Wang Y (2025). Ashwagandha and Shatavari Extracts Dose-Dependently Reduce Menopause Symptoms, Vascular Dysfunction, and Bone Resorption in Postmenopausal Women: A Randomized, Double-Blind, Placebo-Controlled Study.. Journal of menopausal medicine. DOI PubMed
  4. RCTO'Leary MF, Jackman SR, Bowtell JL (2024). Shatavari supplementation in postmenopausal women alters the skeletal muscle proteome and pathways involved in training adaptation.. European journal of nutrition. DOI PubMed
  5. RCTGreed E, Pritchard J, Struszczak L, Bozbaş E, et al. (2024). Shatavari supplementation during eight weeks of resistance training increases training load, enhances skeletal muscle contractility and alters the skeletal muscle proteome in older women.. Frontiers in nutrition. DOI PubMed
  6. RCTO'Leary MF, Jackman SR, Sabou VR, Campbell MI, et al. (2021). Shatavari Supplementation in Postmenopausal Women Improves Handgrip Strength and Increases Vastus lateralis Myosin Regulatory Light Chain Phosphorylation but Does Not Alter Markers of Bone Turnover.. Nutrients. DOI PubMed