Shilajit Benefits: What It Is, What Studies Measured and How to Take It

Shilajit is a tar-like resin that seeps from rock in high mountain ranges such as the Himalayas, and the benefits studies have measured come from a small set of placebo-controlled trials: testosterone levels in healthy middle-aged men, strength after hard exercise in active men, skin blood flow in healthy women and bone density in postmenopausal women.

This guide covers each trial, the amounts used, purity and where our Forage capsules fit. It is educational, not medical advice.

Key Takeaways

• Shilajit is a resin from high-altitude rock formations in ranges like the Himalayas, Altai and Caucasus, and fulvic acid is its main active component.
• In healthy men aged 45 to 55, 250 mg twice a day for 90 days raised total testosterone, free testosterone and DHEAS compared with placebo (Pandit et al., 2016).
• In 63 recreationally active men, the stronger half lost less strength after a fatiguing leg workout on 500 mg a day for 8 weeks (Keller et al., 2019).
• Trials in women measured skin blood flow in healthy women over 14 weeks and spine and hip bone density in postmenopausal women over 48 weeks.
• Raw, unprocessed shilajit can contain heavy metals, so a purified, tested extract matters more here than for most ingredients.

What Is Shilajit?

Shilajit is a sticky, tar-like resin that seeps from high-altitude rock formations in mountain ranges like the Himalayas, Altai and Caucasus. The best-known source is the Himalayas. Traditional systems have used it for stamina and resilience for centuries.

Fulvic acid is the primary active component in Himalayan shilajit, and the resin also contains humic acids and trace minerals. Our Himalayan shilajit ingredient page covers its makeup and sourcing in more detail. In the lab, researchers have also looked at fulvic acid on its own, including how it interacts with certain proteins in lab models (fulvic acid research), but those are lab findings, not results in people. For how the whole resin compares with fulvic acid sold on its own, see our guide to shilajit vs fulvic acid.

Shilajit is often paired with functional mushrooms in blends. If that combination is new to you, our guides to the benefits of adaptogenic mushrooms and adaptogen drinks explain the wider category.

What Research on Shilajit Has Measured

The human trials below each compared a shilajit extract with a placebo. Each enrolled a specific group, so read each one by who took part and what was tracked.

Study	Who took part	Amount	Length	What was measured and found
Pandit et al., 2016	Healthy men aged 45 to 55	250 mg twice a day	90 days	Total testosterone, free testosterone and DHEAS higher than placebo; LH and FSH maintained
Keller et al., 2019	63 recreationally active men	250 mg or 500 mg a day	8 weeks	At 500 mg, the stronger half lost less strength after a fatiguing leg workout (8.9% against 16.0% on placebo)
Das et al., 2019	Healthy adult women	125 mg or 250 mg twice a day	14 weeks	Skin blood flow improved at the higher amount compared with placebo; no side effects reported
Phytomedicine, 2022	60 postmenopausal women aged 45 to 65 with low bone density	250 mg or 500 mg a day	48 weeks	Spine and hip bone density fell less than on placebo, more so at 500 mg

Earlier preclinical work on Himalayan shilajit looked at bone density and fracture repair in animal models and at immune signaling. Those are early-stage signals from animals, not outcomes in people.

Shilajit Benefits for Men: What Studies Measured

Hormone levels. In healthy men aged 45 to 55, taking 250 mg of a shilajit extract twice a day for 90 days led to higher total testosterone, free testosterone and DHEAS than placebo, while LH and FSH were maintained (Pandit et al., 2016). Total testosterone rose by about 20%. This was one trial in one age group of healthy men, and the results may not apply to younger men or to men with health conditions. For a wider look at hormones and mushrooms, see our guide to whether mushrooms affect testosterone. For other ingredients studied for male hormones, see supplements to support testosterone.

Sperm count. In a 2010 study without a placebo group, 28 men with low sperm counts took 100 mg of processed shilajit twice a day for 90 days. Total sperm count rose 61.4 percent from their starting values, and liver and kidney tests stayed normal (Biswas et al., 2010).

Strength after hard exercise. In 63 recreationally active men, researchers gave 250 mg or 500 mg a day, or placebo, for 8 weeks (Keller et al., 2019). They measured strength after a fatiguing leg workout and resting serum hydroxyproline, a marker of collagen breakdown. At 500 mg, the stronger half of the men lost less strength after the workout (8.9% against 16.0% on placebo). These were active men doing a lab exercise test, so the results may not apply to other groups.

If your interest in shilajit is steady daily energy rather than training, our guide to supplements for energy without the crash and our non-stimulant energy and focus page cover other options. If training is your goal, our guide to shilajit vs creatine compares how each supports exercise and how people take them together.

Shilajit Benefits for Women: What Studies Measured

Skin blood flow. In healthy adult women, 125 mg or 250 mg twice a day for 14 weeks was compared with placebo (Das et al., 2019). Researchers measured skin blood flow, plus genes linked to blood vessel growth and the skin's supporting matrix. Skin blood flow improved at the higher amount compared with placebo, and no side effects were reported.

Bone density. In a double-blind trial of 60 postmenopausal women aged 45 to 65 with low bone density, women took 250 mg or 500 mg a day of a shilajit extract, or placebo, for 48 weeks (Phytomedicine, 2022). Spine and hip bone density fell less than on placebo, more so at 500 mg, and markers of bone turnover, oxidative stress and inflammation were lower. This group had low bone density at the start, so the results may not apply to younger women or to women with normal bone density. For dose, timing and safety written for women, see our guide to shilajit for women; for morning or night, see the best time to take shilajit.

How Much Shilajit to Take and How

The trials above used between 250 mg and 500 mg of a shilajit extract a day. Some gave it once a day, and others split it into two doses of 125 mg or 250 mg.

• Follow your product's label. Extracts differ in how they are purified and standardized, so the amount on one label does not translate directly to another product or to a trial.
• Do not stack several shilajit products. Check every blend you take, because shilajit often appears alongside mushrooms or other ingredients.

How Long Shilajit Takes to Work

The human trials ran from 8 weeks to 48 weeks, and researchers measured their main outcomes over that time, not after a single dose. Our guide to how long shilajit takes to work sets out each trial's timeline and what changed when.

Purity, Heavy Metals and How to Choose

The single biggest safety issue with shilajit is contamination and poor-quality manufacturing. Raw, unprocessed resin can contain heavy metals, fungal contaminants and excess free radicals, and most problems trace back to contaminated, raw or adulterated products rather than properly purified shilajit.

The wider market shows why testing matters. A study in JAMA bought 193 traditional Ayurvedic products online and found that about 1 in 5 (20.7 percent) contained detectable lead, mercury or arsenic (Saper et al., 2008). That study covered Ayurvedic products in general, not shilajit alone. New York City health officials have also traced high lead, mercury and arsenic levels in people to some traditional health remedies (Hore et al., 2022).

When you compare products, look for:

• Purified shilajit only, never raw resin of unknown origin.
• Third-party testing for heavy metals, microbes and potency.
• A certificate of analysis available on request.
• Clear sourcing, for example from high-altitude regions.
• Standardized levels of fulvic acid, similar to the forms used in research.

Side Effects and Who Should Check With a Clinician

A 2014 review in Phytotherapy Research concluded that "the safety of shilajit is well documented based on animal and human studies" (Stohs, 2014). In the 14-week trial in healthy women, no side effects were reported (Das et al., 2019). When side effects do occur, they tend to be digestive, such as mild nausea, stomach discomfort or loose stools, and are often related to the amount taken.

Shilajit contains iron. In a study in rats, iron levels did not change compared with untreated rats, except in the liver at the highest dose (Velmurugan et al., 2012). Stop taking it and seek medical help if you notice a rash, itching, difficulty breathing, dizziness, a rapid heart rate or vomiting. Our shilajit side effects guide covers safety in more detail.

Check with a clinician before taking shilajit if you:

• Are pregnant or breastfeeding.
• Are buying for a child or teenager.
• Have an iron overload condition such as hemochromatosis.
• Take any medication or manage an ongoing health condition.

Many people take shilajit with ashwagandha; see shilajit and ashwagandha.

Where Our Forage Fits

Forage is our daily capsule that pairs Himalayan shilajit extract and ashwagandha root extract with seven 8:1 mushroom fruiting body extracts: lion's mane, cordyceps, reishi, chaga, maitake, turkey tail and shiitake. The other ingredients are ginger extract and vegan capsules. Every ingredient is third-party tested for purity, potency, microbiological content, residual solvents and heavy metals.

Forage is taken as two capsules daily in the morning, with or without food, as part of a consistent routine. If you want to know more about the mushrooms in the blend, read our comparison of lion's mane vs cordyceps and our guide to reishi, sleep and stress. Forage is on sale now on the Forage product page.

Frequently Asked Questions

What is shilajit?

Shilajit is a tar-like resin that seeps from high-altitude rock formations in ranges like the Himalayas, Altai and Caucasus. Fulvic acid is its main active component, alongside humic acids and trace minerals.

What are the benefits of shilajit that studies have measured?

Placebo-controlled trials have measured testosterone and DHEAS in healthy men aged 45 to 55, strength after a fatiguing workout in active men, skin blood flow in healthy women and bone density in postmenopausal women with low bone density. Each result applies to the group that was studied.

What does shilajit do for men?

In one 90-day trial, healthy men aged 45 to 55 who took 250 mg twice a day had higher total testosterone, free testosterone and DHEAS than placebo. In another, active men on 500 mg a day for 8 weeks lost less strength after a hard leg workout, mainly in the stronger half of the group.

What does shilajit do for women?

In healthy adult women, 14 weeks of shilajit improved skin blood flow at the higher amount compared with placebo. In postmenopausal women with low bone density, spine and hip bone density fell less than on placebo over 48 weeks.

How much shilajit should I take per day?

Trials used 250 mg to 500 mg of an extract a day, sometimes split into two doses. Follow the label on your product, since extracts are not interchangeable, and talk with a clinician if you take medication.

How long does it take for shilajit to work?

The trials ran from 8 to 48 weeks with daily use. Our shilajit timing guide walks through each one.

Does shilajit contain heavy metals?

Raw, unprocessed shilajit can contain heavy metals and other contaminants. Choose purified shilajit with third-party testing for heavy metals, microbes and potency, and ask for a certificate of analysis.

Who should not take shilajit without advice?

People who are pregnant or breastfeeding, children and teenagers, anyone with an iron overload condition such as hemochromatosis, and anyone taking medication should check with a clinician first.

Can I take shilajit with mushrooms?

Shilajit is often combined with functional mushrooms, as in our Forage capsules. If you take more than one blend, check every label so you do not double up on shilajit. Our learning hub has more ingredient guides.

Sources

• Pandit S, et al. Andrologia, 2016. https://doi.org/10.1111/and.12482
• Biswas TK, et al. Andrologia, 2010. https://doi.org/10.1111/j.1439-0272.2009.00956.x
• Keller JL, et al. Journal of the International Society of Sports Nutrition, 2019. https://doi.org/10.1186/s12970-019-0270-2
• Das A, et al. Journal of the American College of Nutrition, 2019. https://doi.org/10.1080/07315724.2018.1564088
• Phytomedicine, 2022 (trial in postmenopausal women). https://doi.org/10.1016/j.phymed.2022.154334
• Stohs SJ. Phytotherapy Research, 2014. https://pubmed.ncbi.nlm.nih.gov/23733436/
• Velmurugan C, et al. Asian Pacific Journal of Tropical Biomedicine, 2012. https://pubmed.ncbi.nlm.nih.gov/23569899/
• Saper RB, et al. JAMA, 2008. https://pubmed.ncbi.nlm.nih.gov/18728265/
• Hore P, et al. American Journal of Public Health, 2022. https://pubmed.ncbi.nlm.nih.gov/36179284/
• Preclinical research on Himalayan shilajit. https://pmc.ncbi.nlm.nih.gov/articles/PMC3296184/
• Fulvic acid research in lab models. https://pmc.ncbi.nlm.nih.gov/articles/PMC6151376/

These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.