When it comes to perimenopause and menopause, one of the biggest frustrations I hear from women is this: “I’ve tried a supplement… but it didn’t really do anything.”

And often, that’s not because supplements don’t work – it’s because we’re expecting one ingredient to do everything. The reality is, perimenopause and menopause symptoms are not one single problem. They’re a combination of hormonal, neurological, and physiological changes – and different symptoms often require different approaches. This is where understanding ingredients properly makes a difference.

Two ingredients that come up frequently in the menopause space are saffron and shatavari, but they work in very different ways.

Think of it like this:

• Saffron – supports mood, emotional wellbeing, and sleep
• Shatavari – supports physical symptoms like hot flushes and night sweats 

Let’s break down what each one actually does — and what the evidence says.

Saffron – supporting mood, emotional wellbeing, and sleep

Saffron (Crocus sativus L.), often referred to as the golden spice, is derived from the crimson stigmas of a flowering plant. It contains over 150 bioactive compounds, many of which have antioxidant and anti-inflammatory properties.

From a clinical perspective, saffron is most relevant in perimenopause and menopause for its effects on:

• Mood
• Emotional wellbeing
• Sleep quality

What the research shows

There is a growing body of research exploring saffron’s impact on mental health – including in women going through menopause. While there is still more research to be done in this space, some of the most interesting findings have been as follows:

• A trial in postmenopausal women found that saffron herbal tea significantly improved depression scores and increased feelings of happiness.
• A trial using a standardised saffron extract (affron®) in perimenopausal women showed meaningful improvements in mood-related symptoms. In this study of 86 women, those taking 14 mg twice daily for 12 weeks experienced reductions in anxiety and depression. 
• A broad research review found saffron to be comparable to conventional antidepressants in certain population groups. 

There is also emerging evidence that saffron may support sleep. While smaller trials showed an improvement in sleep quality and duration, more research is still needed in this area. 

While saffron is helpful for mood and emotional symptoms, it has not been shown to improve vasomotor symptoms such as hot flushes or night sweats in clinical trials.

So if those are your primary concerns, saffron alone is unlikely to be enough.

Shatavari – supporting physical and hormonal symptoms

Shatavari (Asparagus racemosus) is a traditional Ayurvedic herb that has been used for centuries to support female reproductive health. It is classified as an adaptogen, meaning it helps the body better adapt to physical and emotional stress.

What makes shatavari particularly interesting in menopause is its bioactive compounds – known as steroidal saponins (shatavarins) – which are thought to influence hormonal pathways and support the body during hormonal transition.

What the research shows

Research into shatavari for menopause is relatively new – but the early findings are promising.

A 2024 trial evaluated a standardised shatavari root extract in perimenopausal women. Participants taking 300 mg daily for 8 weeks experienced improvements in:

• Hot flushes
• Night sweats
• Fatigue
• Mood
• Perceived stress

More recently, a 2026 study investigating a standardised extract (SheVari4®), containing a defined level of Shatavarin IV, reported improvements in overall menopause symptom severity, including:

• Hot flushes
• Sleep quality
• Irritability
• Mood 

Two ingredients, two roles – not a duplication

One of the biggest misconceptions I see is assuming that all menopause supplements do the same thing. They don’t.

Saffron and shatavari are a great example of how different ingredients target different systems:

• Saffron works primarily on the brain and nervous system, influencing mood, emotional regulation, and potentially sleep
• Shatavari works more on the physiological and hormonal side, supporting physical symptoms like hot flushes and night sweats. 

These are an example of two complementary ingredients that can be helpful in supporting symptoms of perimenopause and menopause for some women. 

Can you take saffron and shatavari together?

In many cases, yes – and this is where advice from a healthcare professional can also be useful. Because they work on different pathways, combining them may allow you to:

• Support mood and emotional wellbeing
• Address physical symptoms like hot flushes
• Take a more holistic approach to symptom management

That said, more research is still needed to fully understand how these combinations perform in perimenopause and menopause specifically.

Setting realistic expectations

This is where my pharmacist lens comes in – because it’s important to be clear about what supplements can and can’t do.

Supplements are not a quick fix.

Most of the clinical trials for both saffron and shatavari ran for 8 to 12 weeks – which means:

• You need to give them time
• You need to take them consistently
• Results are usually gradual, not immediate

They can also be helpful as part of a broader strategy that includes:

• Nutrition
• Sleep support
• Stress management
• Medical care where needed

Safety and quality considerations

Both saffron and shatavari are generally well tolerated when used appropriately.

Saffron may occasionally cause mild side effects such as nausea, headache, or changes in appetite, and should be used cautiously in people taking certain medications or with conditions such as bipolar disorder.

Shatavari is also generally well tolerated, although some women may experience mild digestive symptoms. There is limited long-term safety data, so it’s important to review ongoing use with your healthcare provider.

Quality matters too – particularly with saffron, where growing, harvesting, and processing conditions can significantly impact potency and efficacy.

The bottom line

There’s no single supplement that will cure all your symptoms of perimenopause or menopause. 

Saffron and shatavari are two ingredients that work in very different ways:

• One supporting mood and emotional wellbeing
• The other supporting physical and hormonal symptoms

Understanding that difference is what allows you to make more informed choices – and set realistic expectations about what may actually help.

Because when it comes to all things health, the goal isn’t to take more – it’s to take the right things, for the right reasons.

About Sarah Gray

Sarah Gray is a registered pharmacist, registered nutritionist, and certified menopause practitioner. She is the founder of The Nutrition Pharmacist and works with women across Australia to navigate perimenopause with practical, evidence-based strategies.

Sarah is also a practitioner partner with Biolae, contributing clinical insights into women’s health and menopause care.

References

• Aissa R et al. (2023). Phytochemistry, quality control and medicinal uses of saffron (Crocus sativus L.). Journal of Medicine and Life.
• Delam H et al. (2023). The effect of saffron herbal tea on happiness in postmenopausal women: a randomised controlled trial. BMC Complementary Medicine and Therapies.
• Khaksarian M et al. (2019). The efficacy of saffron versus placebo and fluoxetine in depression: a systematic review and meta-analysis. Psychology Research and Behaviour Management.
• Rafiei SK et al. (2023). Saffron and sleep quality: a systematic review of randomised controlled trials. Nutritional Metabolism Insights.
• Gudise VS et al. (2024). Efficacy and safety of shatavari root extract for menopausal symptoms. Cureus.
• Lopresti AL, Smith SJ. (2021). The Effects of a Saffron Extract (affron®) on Menopausal Symptoms in Women during Perimenopause: A Randomised, Double-Blind, Placebo-Controlled Study. J Menopausal Med.
• Swaroop A, Swaroop A. Asparagus Racemosus Root Extract (SheVari4®)
• Alleviates Menopausal Symptoms in Pre- Periand Post-Menopausal Groups of Healthy Women. Cureus.
• Bostan HB et al. (2017). Toxicology effects of saffron and its constituents. Iranian Journal of Basic Medical Sciences.