What Is Shilajit?
Shilajit is a sticky, tar-like substance that exudes from rocks in high mountain ranges, particularly the Himalayas. Formed over centuries from the slow decomposition of plant matter and microbial action, it is a complex mixture of minerals and organic compounds. In Sanskrit, its name means "conqueror of mountains and destroyer of weakness". For thousands of years, it has been a cornerstone of traditional Ayurvedic medicine, classified as a rasayana—a rejuvenator believed to promote longevity and overall health.
Key Bioactive Compounds
The primary active component of Shilajit is fulvic acid, which can make up 60-80% of its composition. Fulvic acid is a powerful antioxidant and is thought to be responsible for many of Shilajit's purported health benefits. In addition to fulvic acid, Shilajit contains over 84 minerals in ionic form, including iron, selenium, zinc, and magnesium, as well as dibenzo-α-pyrones, amino acids, and other plant-derived metabolites. The exact composition can vary depending on its geographical origin.
Potential Health Benefits: What the Science Says
Modern research has begun to investigate the traditional claims about Shilajit, with many studies showing promising, albeit often preliminary, results. It's important to note that much of the existing research is based on small-scale human trials, animal studies, or in-vitro experiments.
Testosterone and Male Fertility
Several studies suggest that Shilajit can positively impact male reproductive health.
- A clinical study involving healthy male volunteers aged 45-55 found that taking purified Shilajit resulted in significantly higher total testosterone levels compared to a placebo group. Another study reported a testosterone increase of about 20%.
- In a study on infertile men, taking Shilajit for a period led to an increase in total sperm count in over 60% of participants and improved sperm motility in over 12%.
Brain Function and Cognitive Health
Fulvic acid, Shilajit's main component, is a powerful antioxidant that may support cognitive health by preventing the accumulation of tau protein. Abnormal buildups of tau protein are a key marker of neurodegenerative conditions like Alzheimer's disease.
- A 2012 study suggested that fulvic acid may help block the formation of these damaging protein tangles.
- Research on Andean Shilajit has shown it can inhibit tau aggregation in vitro and promote the growth of neuronal processes (neuritogenesis) in cell cultures, suggesting a potential neuroprotective effect.
- While promising, most evidence comes from lab studies, and more robust human clinical trials are needed to confirm these benefits.
Energy Levels and Chronic Fatigue Syndrome (CFS)
Traditionally used to combat weakness, Shilajit may help improve energy levels by enhancing mitochondrial function. Mitochondria are the 'powerhouses' of cells, responsible for producing ATP, the body's main energy currency.
- A 2012 study on rats with induced CFS found that Shilajit helped reduce symptoms by preventing mitochondrial dysfunction and modulating the stress-response (HPA) axis.
- Another study on active men found that daily intake for a period helped retain muscular strength after a fatiguing protocol, suggesting it may improve resistance to fatigue.
Other Potential Benefits
- Bone Health: A 2022 study on postmenopausal women with osteopenia found that Shilajit supplementation helped reduce bone loss and inflammation.
- Anemia: As a source of iron and fulvic acid (which may improve iron absorption), Shilajit may help treat iron-deficiency anemia. An animal study showed it increased hemoglobin and red blood cell levels in anemic rats.
- Heart Health: Some animal research suggests Shilajit may have a protective effect on the heart muscle. A small human study from 2003 noted improvements in cholesterol and triglyceride levels.
Comparison of Adaptogens
Shilajit is often compared to other adaptogens, like Ashwagandha. While both are used in Ayurvedic medicine, they have different primary strengths.
| Feature | Shilajit | Ashwagandha |
|---|---|---|
| Primary Function | Energy production, mineral replenishment, cellular rejuvenation | Stress reduction, anxiety relief, hormonal balance |
| Key Compounds | Fulvic acid, dibenzo-α-pyrones, 84+ minerals | Withanolides |
| Best For | Boosting stamina, cognitive function, muscle recovery | Managing stress, improving sleep, mood enhancement |
| Scientific Evidence | Promising, but many studies are preliminary or on animals | Growing body of high-quality human research for stress and cognition |
Safety, Side Effects, and How to Take
While purified Shilajit appears to be relatively safe for short-term use, there are significant risks associated with its consumption, especially in its raw form.
Potential Risks and Side Effects
- Heavy Metal Contamination: Raw, unprocessed Shilajit can be contaminated with heavy metals like lead, arsenic, mercury, and thallium, as well as fungus and other impurities. A 2025 study found some supplements had higher levels of toxic thallium than the raw variety. It is crucial to choose a product that has been purified and third-party tested for contaminants.
- Common Side Effects: Mild side effects can include dizziness, headache, and gastrointestinal issues like nausea or diarrhea.
- Who Should Avoid It: People who are pregnant or breastfeeding, have sickle cell anemia, hemochromatosis (iron overload), or thalassemia should not take Shilajit. Those with low blood pressure or on blood pressure medication should also exercise caution.
How to Take Shilajit
There is no universally established standard for how much Shilajit to take. Most studies use varying amounts. It is generally recommended to begin with a smaller amount and monitor your body's response before increasing it. Always follow the manufacturer's instructions and consult a healthcare provider before starting any new supplement. Shilajit is available in resin, powder, and capsule forms.
Conclusion: Does It Work?
The evidence suggests that taking purified Shilajit can work for certain health goals, particularly for boosting testosterone, enhancing energy, and potentially offering neuroprotective benefits. Its rich composition of fulvic acid and minerals provides a scientific basis for its traditional use as a rejuvenator.
However, the scientific backing for many claims is still in early stages, with a need for more large-scale, long-term human trials. The most significant caveat is safety; the supplement market is not tightly regulated by the FDA, and contamination with heavy metals is a serious risk. Therefore, if you choose to take Shilajit, it is imperative to source it from a reputable brand that provides a third-party Certificate of Analysis (COA) to verify its purity and safety.
