Table of ContentsView AllTable of ContentsUsesBenefitsSide EffectsSafetyDosageSources
Table of ContentsView All
View All
Table of Contents
Uses
Benefits
Side Effects
Safety
Dosage
Sources
Shilajit, a traditional herbal medicine available in supplements, may improve health issues ranging from Alzheimer’s disease and high cholesterol to weak, brittle bones (osteoporosis). Some people take shilajit to help relieve altitude sickness and boost their sperm count.
Though shilajit exhibits antioxidant, anti-inflammatory, and immune-boosting potential, more research in people is needed to determine its effectiveness, potential side effects, and the appropriate dose.Consult with your healthcare provider before self-treating with shilajit supplements.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Shilajit Explained
1:32The Health Benefits of Shilajit
1:32
The Health Benefits of Shilajit
Shilajit is a resin-like substance found in high-altitude mountains. The substance contains a mixture of plants and minerals that decompose (break down) over many years and transform into a sticky substance that oozes out between mountainous rocks.
Supplement ingredients may vary because shilajit contains several potentially beneficial substances, and the amount of each depends on the source. However, one of the primary ingredients is fulvic acid, which likely reduces inflammation and fights bacteria.
Research on the potential health benefits of shilajit is limited. While shilajit has been studied in lab and animals, there is notenough evidence to support its health benefits in people.
What Are The Benefits Of Shilajit?
Supplements containing shalijit may improve the following health concerns. However, no supplement is intended to cure, prevent, or treat disease.
1. 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 oftau—a type of protein that forms twisted clusters of dead and dying nerve cells known as neurofibrillary tangles. Tau is considered a key marker ofAlzheimer’s diseaseand similar diseases.
The researchers of both studies note that more research is needed to determine whether shilajit can play a role inAlzheimer’s disease.
2. Sperm Count
A 2010 study published in the journalAndrologiainvestigated 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).
3. 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 aplacebo.
Researchers found significant decreases in cholesterol levels and triglycerides in the shilajit group compared to the placebo group. Highcholesteroland hightriglyceridesincrease the risk of developingheart 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.
4. Altitude Sickness
In one study researchers found shilajit provides oxygen to muscle tissues, which may reduce altitude sickness symptoms.However, taking shilajit won’t entirely eliminate the effects of altitude sickness.
5. 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 you age because your body’s natural production gradually declines.
A recent eight-week study examined the effects of daily supplementation with 500 milligrams (mg) and 1,000 mg of Shilajit versus placebo on type 1 collagen synthesis. The study authors concluded that both doses of shilajit increased type 1 collagen synthesis compared to the placebo.
6. Bone Health
A 2022 study evaluated the effects of shilajit supplementation in 60 postmenopausal women, aged 45 to 65 withosteopenia. 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 forosteoporosisand bone fractures.
7. Iron-Deficiency Anemia
Shilajit may prevent iron-deficiency anemia because it naturally contains iron (if it comes from iron-containing rocks). In addition to the source, the amount of iron in shilajit depends on how it was processed and the dose in your supplements.
A 2017 study using lab rats found that fulvic acid was a good source of iron.More recently, researchers evaluated 14 beverages containing fulvic acid to identify the amount of minerals and antioxidants in each product.
Their results, published in 2019 in the peer-reviewed journalFoods, revealed that eight of the 14 beverages tested were excellent sources of iron.However, several products had little to no iron.
Most shilajit supplements only report the amount of shilajit per dose on the label. Since you won’t know how much iron is in the supplement, and more research is needed to support shilajit’s effectiveness for iron deficiency anemia, you should consult your health care provider before using this supplement for anemia.
8. Muscle Strength
Researchers evaluated the effect of shilajit supplements on muscle strength in 63 men. The participants were randomly divided into three groups. One group took a low dose of shilajit (250 milligrams daily), the second received a high dose (500 milligrams daily), and the third took a placebo.
Researchers tested the participant’s muscle strength. Then, the men took their supplements over the next eight weeks and were tested twice during that time to determine their muscle strength. The group that took the high dose retained more muscle strength than the other two.
This study is promising, but the researchers concluded that more studies are needed to determine shilajit’s role in promoting muscle strength.
9. Anti-Viral Activity
A lab study published in 2015 showed that shilajit can inactivate several viruses, including the herpes virus andrespiratory syncytial virus(RSV).RSV is a common contagious disease that causes cold-like symptoms and lung infections.
Showing that shilajit inhibits viruses in the lab is a long way from studies proving its anti-viral ability in people.
What Are The Side Effects Of Shilajit?
Due to a lack of research, little is known about the safety of shilajit. However, there are some possible concerns and side effects, including the following:
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 havehemochromatosisor concerns withtestosterone.
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?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
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 How To Use It
Shilajit is available in supplements, which are sold in several forms, including gummies, capsules, powder, and liquid (resin). Though its often black, it can come in various colors including white and has a strong odor.
The resin is a thick liquid that you can swallow (if you can tolerate its unique flavor). You may prefer to mix it with honey or stir the resin or powder into warm tea, milk, fruit juice, or other beverages.
Each supplement contains varying amounts of shilajit, either alone or combined with other nutrients. Because of these differences, you should follow the dose instructions on the product you use.
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, moreclinical trialswith human participants are needed to understand the effects and dosage amounts.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Harvard T.H. Chan School of Public Health.Collagen.
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Endocrine Society.Menopause and bone loss.
Pingali U, Nutalapati C.Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial.Phytomedicine. 2022;105:154334. doi:10.1016/j.phymed.2022.154334
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Keller JL, Housh TJ, Hill EC, et al.The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels.J Int Soc Sports Nutr. 2019 Feb 6;16(1):3. doi:10.1186/s12970-019-0270-2.
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