The Journal
Shatavari and Ashwagandha for Women: What the Clinical Evidence Really Shows
Shatavari and Ashwagandha are Ayurveda's best-known herbs for women. An honest look at the trials on stress, vitality and wellbeing, and the safety notes.
In Ayurveda, Shatavari and Ashwagandha are often called the queen and king of rasayanas, the rejuvenating herbs. Indian grandmothers have recommended them for generations. Today they're also in thousands of supplements, often with big promises attached.
So what does modern research actually show? This is an honest, evidence-first look at both herbs for women, including what we still don't know.
Why standardisation matters
Before looking at the studies, one key point: herbs vary. The amount of active compounds in a root depends on where it grew, when it was harvested and how it was processed. That's why clinical trials use standardised extracts, which are tested to contain a set percentage of marker compounds:
Ashwagandha: usually standardised to withanolides.
Shatavari: often standardised to saponins such as Shatavarin IV.
A loose herbal powder without a stated standardisation may contain far more or far less of these compounds than the products used in research.
Shatavari (Asparagus racemosus)
Traditional background
Shatavari's name is often translated as "she who has a hundred husbands", a nod to its traditional role as a tonic for women's reproductive health and vitality. Ayurvedic texts describe it as a rejuvenating, nourishing and cooling herb. [1] A detailed pharmacology review notes many traditional uses but also that, for many of them, solid scientific proof was still lacking. [1]
What recent trials found
A wave of randomised, double-blind, placebo-controlled trials of standardised Shatavari root extract has appeared in the past few years:
Women in perimenopause (80 women, 8 weeks). 300 mg/day of Shatavari root extract improved menopause rating scale scores, perceived stress, fatigue and vigour compared with placebo. No adverse effects on liver or kidney function were seen. [2]
Women's quality of life (70 women). A multicentre trial reported greater improvements than placebo in quality-of-life scores and in symptoms such as night sweats, sleep problems and anxiety, with no significant adverse events. [3]
Sexual wellbeing (135 women, 8 weeks). A three-arm trial compared Shatavari alone, Shatavari plus Ashwagandha, and placebo. Both herbal groups improved total sexual-function scores, and the combination group showed broader improvements, including in mood measures. [4]
How to read this evidence
These results are encouraging, but keep three points in mind:
The trials are small and short. Most ran for 8–12 weeks with fewer than 150 people.
Many are industry-funded and used one specific extract, so results may not apply to every Shatavari product.
They don't make Shatavari a treatment. These studies looked at wellbeing scores. They don't show that Shatavari treats any medical condition. Menopause care, cycle problems and fertility concerns need a doctor.
Ashwagandha (Withania somnifera)
Traditional background
Ashwagandha is Ayurveda's best-known adaptogen, a herb traditionally believed to help the body adapt to stress. It is one of the most researched botanicals in the world.
What the trials found
Stress and cortisol. In a 60-day randomised, placebo-controlled trial of 60 stressed adults, 240 mg/day of a standardised extract reduced anxiety scores and lowered morning cortisol by about 23%, compared with almost no change on placebo. [5]
Women's sexual wellbeing. In a pilot trial of 50 women, 300 mg of a high-concentration root extract taken twice daily for 8 weeks improved arousal, lubrication, satisfaction and overall sexual-function scores compared with placebo. [6]
Combined with Shatavari. The three-arm trial above found the Shatavari plus Ashwagandha combination produced broader improvements in sexual-function and mood scores than Shatavari alone. [4]
Why stress matters for women's wellness
Chronic stress keeps cortisol elevated, which can affect sleep, mood, appetite and energy. Helping the body manage stress is one plausible way an adaptogen may support everyday wellbeing. This is still an area of active research.
Safety: what you should know
Both herbs are generally well tolerated in studies, but they are not right for everyone:
Pregnancy and breastfeeding: avoid ashwagandha unless your doctor approves. [7]
Thyroid conditions: ashwagandha may affect thyroid hormone levels. Check with your doctor if you have a thyroid condition or take thyroid medicine. [7]
Liver: rare cases of liver injury have been reported with ashwagandha products. Stop taking it and see a doctor if you develop symptoms such as yellowing of the skin or eyes. [7]
Medicines: both herbs may interact with sedatives, diabetes, blood-pressure, thyroid and immune-suppressing medicines.
Hormone-sensitive conditions: talk to your doctor before taking Shatavari.
The bottom line
The evidence for Shatavari and Ashwagandha in women is growing and largely positive, especially for stress, perceived wellbeing and vitality. It is still early-stage. Choose standardised extracts at research-aligned doses, give them several weeks, and treat them as support for a healthy lifestyle rather than a fix. For any symptom that worries you, see a doctor first.
Meet Vera: how our blend fits in
Vera is our once-daily women's wellness powder, a women's endocrine and vitality blend formulated by AspKom. One 3 g scoop gives 2,200 mg of six HPLC-standardised botanicals in a Lemon-Jeera electrolyte base, with no added sugar. Each serving contains:
Moringa leaf powder: 750 mg
Shatavari root extract: 500 mg (10% Shatavarin IV)
Ashwagandha root extract: 300 mg (5% withanolides)
Ashoka bark extract: 250 mg (10% tannins)
Amla fruit extract: 250 mg (40% tannins/emblicanins)
Tulsi leaf extract: 150 mg (2% ursolic acid)
How to take it: stir 3 g into 150–200 ml of water once a day, after a meal. A 100 g jar gives about 33 servings, costs ₹899 (about ₹27 a day), and is third-party tested. It is currently sold in India only.
Some honest notes:
Vera is a health supplement, not a medicine. As its label says, it is not intended to diagnose, treat, cure or prevent any disease.
Doses don't always match the studies. Some ingredient doses in Vera differ from those used in the studies above, and research on a single herb does not prove what a blend will do.
Ask your doctor first if you are pregnant, breastfeeding, have a thyroid condition, or take any regular medicine.
Medical disclaimer: This article is for general information only and is not medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified doctor before starting any supplement, especially if you are pregnant, breastfeeding, managing a medical condition, or taking prescription medicines.
References
Alok S et al. "Plant profile, phytochemistry and pharmacology of Asparagus racemosus (Shatavari): A review." Asian Pac J Trop Dis 2013. https://pmc.ncbi.nlm.nih.gov/articles/PMC4027291/
"Efficacy and Safety of Shatavari (Asparagus racemosus) Root Extract for Perimenopause: Randomized, Double-Blind, Placebo-Controlled Study." https://pmc.ncbi.nlm.nih.gov/articles/PMC12593836/
"Efficacy and Safety of Shatavari Root Extract for the Management of Menopausal Symptoms: A Double-Blind, Multicenter, Randomized Controlled Trial." https://pmc.ncbi.nlm.nih.gov/articles/PMC11079574/
"Effects of Shatavari (Asparagus racemosus) Root Extract on Sexual Wellness in Women: A Prospective, Randomized, Double-Blind, Three-Arm, Placebo-Controlled Study." https://pmc.ncbi.nlm.nih.gov/articles/PMC12912092/
Lopresti AL et al. "An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract." Medicine 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
Dongre S et al. "Efficacy and Safety of Ashwagandha Root Extract in Improving Sexual Function in Women: A Pilot Study." BioMed Res Int 2015. https://pmc.ncbi.nlm.nih.gov/articles/PMC4609357/
NIH Office of Dietary Supplements. "Ashwagandha: Fact Sheet for Health Professionals." https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
Featured image: Pexels (free to use).