Everything You Should Know About Shilajit

Shilajit is one of many herb and mineral formulations used in Ayurveda, a healing system that originated thousands of years ago in India. Shilajit has been used in traditional herbal medicine to treat a wide variety of conditions. It contains an important compound known as fulvic acid and is rich in minerals.

Shilajit, a blackish-brownish resin, comes from layers of rock found in several mountain ranges worldwide, including the Himalayan, Tibetan, and Altai mountains. Shilajit is available as a dietary supplement.

This article describes the potential uses of shilajit, as well as the risk factors and side effects of taking shilajit.

Uses of Shilajit

Supplement use should be individualized and reviewed by a healthcare professional, such as a registered dietitian nutritionist, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Research on the potential health benefits of shilajit is limited. While shilajit has been studied in lab and animal studies for health conditions (e.g., chronic fatigue, anemia, diabetes, chronic pain), there is not enough evidence to support its use for any of these conditions due to a lack of human research. Very few well‐designed, placebo‐controlled, peer-reviewed human studies have been published, so more research is needed.

Alzheimer's Disease

Shilajit contains an antioxidant known as fulvic acid. A 2012 study found that fulvic acid in shilajit may help block the buildup of tau—a type of protein that forms twisted clusters of dead and dying nerve cells known as neurofibrillary tangles. Tau is considered a key marker of Alzheimer's disease and similar diseases.

Another 2012 study conducted in 16 people with probable Alzheimer's disease showed less cognitive worsening (e.g., confusion, memory loss) over 24 weeks compared with the placebo group. This was measured by mental examination tests. It is important to note that researchers used a combination formula of shilajit and B vitamins, not just shilajit.

The researchers of both studies note that more research is needed to determine whether shilajit can play a role in Alzheimer's disease.

Sperm Count

A 2010 study published in the journal Andrologia investigated the effects of shilajit on sperm in 35 infertile males.

The people in the study took 100 milligrams (mg) of processed shilajit in capsule form twice daily for 90 days. At the end of the study period, 28 participants showed significant increases in total sperm count, the amount of healthy sperm, and sperm motility (a measure of how well sperm move).

High Cholesterol

A small study published in 2003 found improvements in cholesterol levels. The study included 30 individuals, ranging in age from 16 to 30 years.

Participants were randomly placed in two groups. One group of 20 participants took 2 grams of shilajit per day for 45 days, and another group of 10 participants took a placebo.

Researchers found significant decreases in cholesterol levels and triglycerides in the shilajit group compared to the placebo group. High cholesterol and high triglycerides increase the risk of developing heart disease.

The shilajit group also had improved antioxidant status, a measure of how well the body protects cells from damage. However, researchers tested for—but did not see—changes in blood pressure, pulse rate, or body weight.

A more recent animal study showed shilajit reduced liver damage associated with non-alcoholic fatter liver disease (NAFLD) and reduced triglycerides, total cholesterol, LDL cholesterol, and blood sugar. Again, well-designed clinical studies are needed to confirm these findings occur in humans.

Altitude Sickness

People may consume shilajit to reduce altitude sickness symptoms such as insomnia, headache, nausea, and fatigue. Altitude sickness is caused by hypoxia (lack of oxygen supply) and shilajit is thought to reduce hypoxia.

In one study researchers found shilajit boosts the body’s immune response and provides oxygen to muscle tissues, both of which may reduce altitude sickness symptoms. However, taking shilajit won't entirely eliminate the effects of altitude sickness.

Collagen Synthesis

Collagen is an abundant protein in the body that is a major component of bone, skin, muscles, tendons, and cartilage. Collagen synthesis is important for maintaining healthy skin, joints, and muscles as we age.

A recent eight-week study examined the effects of daily supplementation with 500 milligrams (mg) and 1000 mg of Shilajit versus placebo on type 1 collagen synthesis. The study authors concluded both doses of shilajit increased type 1 collagen synthesis compared to placebo.

Bone Health

Bone loss is a significant concern in menopausal women. Up to 20% of bone loss can occur during perimenopause and menopause, and approximately one in 10 women over the age of 60 are affected by osteoporosis worldwide.

A 2022 study evaluated the effects of shilajit supplementation in 60 postmenopausal women, aged 45 to 65 with osteopenia. The study found that compared to a placebo, supplementing with 250 mg or 500 mg of shilajit reduced bone loss, inflammation, and oxidative stress—three factors associated with increased risk for osteoporosis and bone fractures.

What Are the Side Effects of Shilajit?

Due to a lack of research, little is known about the safety of short-term or long-term use of shilajit. However, there are some possible concerns and side effects, including:

• Shilajit may increase iron levels, as found in animal model studies. Therefore, people with conditions such as hemochromatosis (an excess of iron in the blood) should avoid it until more research in human studies can be completed.
• Shilajit may alter the body's hormone levels, including a significant increase in levels of total testosterone.
• Raw or unprocessed shilajit may be contaminated with heavy metals or fungi that can make you sick.

Safety

Due to a lack of research, there are currently no known interactions with medications. However, that doesn't exclude the possibility of medication interactions.

Pregnant or breastfeeding people and children shouldn't take shilajit in any form. As noted above, it is also best to avoid shilajit if you have hemochromatosis or concerns with testosterone.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

Dosage: How Much Shilajit Should I Take?

There is not enough scientific evidence to determine a standard or appropriate dose of shilajit. Studies investigating shilajit have used varying amounts, although participants are generally under medical supervision. More research is needed on dosages for specific health needs and populations.

Sources of Shilajit and What to Look For

Shilajit Supplements

Shilajit is sold in several forms, including capsules, powder, and liquid. It can come in various colors (e.g., white or black) and has a strong odor.

It is usually not found as a food source but may be added to beverages.

Some products may be contaminated with dangerous substances, such as heavy metals. Even substances that are labeled "purified" may contain contaminants.

No scientific evidence suggests which form is best. Additionally, there are safety concerns when taking this or any supplement. Remember that it is illegal for any company to market a dietary supplement product as a treatment or cure for a specific disease.

Summary

Shilajit is a mineral-rich resin that has long been used in Ayurveda healing. Today, some preliminary studies claim it can aid in treating mild Alzheimer's disease, high cholesterol, altitude sickness, and more. However, more clinical trials with human participants are needed to understand the effects and dosage amounts.

While research is limited, possible side effects include increased iron levels in the blood and altered hormone levels. Like most supplements, shilajit is not regulated by the FDA, so it's important to talk to your healthcare provider if you're considering using shilajit for any health purpose.