Shilajit benefits: what it is and how to take it
What is shilajit?
Shilajit is a sticky, tar-like resin that seeps from rocks in high mountain ranges, most famously the Himalayas.
It forms over centuries as plant material slowly breaks down under pressure. The result is a complex mix of humic substances and minerals. Researchers think two groups of compounds, fulvic acid and dibenzo-alpha-pyrones, are behind most of its studied effects (Stohs, 2014).
Shilajit has a long history in Ayurveda, the traditional medicine system of India, where it has been used to support vitality and energy. You can read a short overview on our shilajit ingredient page.
What are the claimed benefits of shilajit?
Shilajit is traditionally used for vitality and energy, and small studies have looked at men's hormones, sperm and exercise recovery.
A 2014 review found that relatively few well-controlled human studies exist. Most research has been in animals or in the lab. The review described antioxidant and anti-inflammatory activity in these studies, and called for more well-controlled human trials using standardised products (Stohs, 2014).
It is worth being clear: no authorised health claims exist for shilajit in the UK. That means it cannot be said to treat or prevent any condition, and the research below should be read as early findings, not proof.
What does the human research show?
The best-known human trial looked at testosterone in middle-aged men and found modest changes.
In a randomised, double-blind, placebo-controlled trial, healthy men aged 45 to 55 took 250 mg of purified shilajit twice a day for 90 days. Compared with placebo, the shilajit group had higher total testosterone, free testosterone and DHEAS, another hormone made by the body (Pandit and colleagues, 2016).
This is a single, fairly short trial in a specific group of men. It does not show that shilajit helps younger men, women, or people with diagnosed low testosterone. Other small studies have looked at sperm quality and exercise recovery, but they are too limited to draw firm conclusions.
Why does purification matter so much?
Raw shilajit can contain heavy metals and other contaminants, so only purified, tested shilajit should ever be taken.
Because shilajit forms in rock, it can pick up whatever is in its surroundings. A review of the research warned that taking shilajit without purification may risk exposure to mycotoxins (toxins from moulds), heavy metal ions and other harmful compounds, and that a purified, ready-for-use preparation must be used (Carrasco-Gallardo and colleagues, 2012). The same review noted that some Ayurvedic products sold online, including shilajit, have contained detectable lead, mercury and arsenic.
The studies that reported benefits used purified, standardised shilajit. Their results cannot be applied to raw resin bought from an unknown source.
What to look for when buying
- A product described as purified, not raw or "wild harvested" only.
- A supplier who can tell you how it is purified and show heavy-metal testing.
- Clear labelling with a daily amount and a UK contact address.
- A sensible price. Very cheap shilajit is a warning sign.
What is in shilajit?
Shilajit is mostly made of humic substances, with fulvic acid the best-known, plus a range of minerals.
Fulvic acid is a natural compound formed as plants break down in soil and rock. It is studied for its antioxidant activity. Shilajit also contains dibenzo-alpha-pyrones, which researchers link to its traditional use as a revitaliser (Stohs, 2014).
The exact make-up varies with where and how shilajit is collected and processed. This is one reason standardised, purified products matter: they aim to give a more consistent product from batch to batch.
How do you take shilajit?
Purified shilajit resin is usually taken in a small amount once or twice a day, dissolved in a warm drink or water.
Resin is the traditional form. A pea-sized portion is common, but always follow the amount on your product label rather than a general guide. The main human trial used 250 mg twice a day of a purified extract, which gives a sense of the amounts that have been studied.
| Form | How it is taken | Things to know |
|---|---|---|
| Resin | Small portion dissolved in warm water, tea or milk | Traditional form; dose by the label's measure |
| Capsules | Swallowed with water | Easy to measure; check it is purified extract |
| Combined formulas | Part of a wider blend | Lower amount of shilajit alongside other nutrients |
Many people take it in the morning, as it is traditionally linked with energy. Start low, keep to the label dose, and give it a few weeks before judging how you feel.
Who should avoid shilajit?
Shilajit is not suitable for everyone, and some groups should avoid it altogether.
- Pregnancy and breastfeeding: safety has not been established, so avoid it.
- Children: not suitable.
- Hormone-sensitive conditions: as the main trial reported changes in hormone levels, speak to your doctor first.
- Medication and long-term conditions: if you take regular medicines or have a condition affecting your heart, kidneys, liver or blood, speak to your GP or pharmacist before trying it.
Stop taking it and seek advice if you feel unwell. Signs such as nausea, stomach upset or unusual tiredness after starting a new product are worth mentioning to your GP or pharmacist, and keep the packaging so they can see exactly what you took.
Choosing a shilajit
If you would like to explore shilajit, our Shilajit by High Definition is a pure shilajit resin. If you prefer a combined approach, Perfect Blend Magnesium+ includes purified shilajit alongside magnesium, zinc and vitamin D3. You can see more in our energy collection.
Whichever you choose, quality comes first. A purified, tested product taken at a sensible dose, alongside good sleep, food and movement, is the most grounded way to try it.