What is Shilajit?
Shilajit is a mineral-rich, tar-like resin that seeps from rocks in high mountain ranges, most notably the Himalayas [1.2.1]. It forms over centuries from the slow decomposition of plant matter and microorganisms and is a cornerstone of traditional Ayurvedic medicine [1.2.1, 1.8.2]. Its acclaimed health benefits are largely attributed to a high concentration of fulvic acid, humic acids, and over 84 essential minerals [1.7.3]. This potent composition is what makes shilajit a popular supplement for vitality and well-being [1.2.1].
Potential Benefits of Daily Shilajit Use
Research suggests that consistent, daily consumption of purified shilajit may offer several health advantages. It's important to note that while some studies are promising, more extensive human trials are needed for many of these claims [1.2.2].
Boosts Testosterone and Male Fertility
One of the most well-known benefits is its effect on male reproductive health. A clinical study involving healthy male volunteers aged 45-55 found that taking 250 mg of purified shilajit twice daily for 90 days significantly increased total testosterone levels compared to a placebo group [1.7.3, 1.8.3]. Other research indicates that daily supplementation can also lead to an increase in total sperm count and motility, suggesting a positive impact on male fertility [1.7.3, 1.8.4].
Enhances Energy and Reduces Fatigue
Shilajit is traditionally known as a "destroyer of weakness" for its rejuvenating properties [1.8.3]. Modern research suggests it may enhance mitochondrial function, which is crucial for cellular energy production (ATP) [1.5.3]. This may help reduce feelings of fatigue. A 2012 study on rats with chronic fatigue syndrome (CFS) found that shilajit helped reduce symptoms of CFS by helping to prevent mitochondrial dysfunction [1.7.3].
Supports Cognitive Function and Healthy Aging
Fulvic acid, the primary component of shilajit, is a powerful antioxidant that may support brain health [1.9.2]. Some researchers believe it can help by preventing the accumulation of tau protein, a compound linked to cognitive decline and Alzheimer's disease [1.4.1, 1.9.1]. Its antioxidant and anti-inflammatory properties may protect against cellular damage, contributing to a slower aging process and overall better health [1.7.3].
Improves Bone Health
A 2022 study found that postmenopausal women with osteopenia (low bone density) who took daily shilajit supplements saw significant improvements in bone mineral density after 48 weeks [1.5.2, 1.2.2]. This suggests shilajit could play a role in supporting bone health and protecting against conditions like osteoporosis [1.4.1].
Crucial Risks and Side Effects of Daily Use
Despite its benefits, taking shilajit every day is not without significant risks, especially concerning the product's quality and purity.
The Extreme Danger of Raw, Unpurified Shilajit
This is the most critical safety concern. Raw or unprocessed shilajit is dangerous and should not be consumed [1.7.3]. It can be contaminated with harmful substances, including heavy metals like lead, mercury, and arsenic, as well as fungus, free radicals, and other impurities [1.7.3, 1.11.3]. This contamination can lead to heavy metal toxicity, which can damage the liver, kidneys, and nervous system over the long term [1.4.2, 1.4.5]. Always choose a purified product that has been tested for safety by a third-party laboratory [1.11.4].
Possible Side Effects and Contraindications
Even with purified shilajit, some individuals may experience side effects. These can include [1.2.2, 1.2.1]:
- Allergic reactions (rash, dizziness, increased heart rate)
- Digestive issues like diarrhea or stomach pain
- Lowered blood pressure, which is risky for those with hypotension or on blood pressure medication [1.4.1]
- Increased uric acid levels, which could worsen gout [1.2.1]
Certain individuals should avoid shilajit altogether, including those with sickle cell anemia, hemochromatosis (too much iron), or thalassemia [1.7.3]. Pregnant or breastfeeding women should also avoid it due to a lack of safety research [1.3.1].
Shilajit Forms and Dosage: A Comparison
Shilajit is available in several forms, each with different characteristics.
| Feature | Resin Form | Powder Form | Capsule Form |
|---|---|---|---|
| Purity & Potency | Often considered the purest and most potent form [1.10.2]. | Purity can vary; check for added fillers [1.11.2]. | Convenient, but quality depends on the source [1.10.1]. |
| Typical Daily Dose | 100-500 mg (often a pea-sized amount) [1.10.1]. | 300-500 mg, mixed into liquids [1.10.1]. | Follow label instructions, typically 250-500 mg [1.8.3]. |
| Absorption | High, especially when dissolved in warm liquid [1.10.1]. | Good, can be easily mixed [1.10.1]. | Slower, as the capsule needs to dissolve [1.10.1]. |
| Convenience | Requires measuring; has a strong taste [1.10.1]. | Easy to measure and mix [1.10.2]. | Tasteless and most convenient for on-the-go use [1.10.1]. |
How to Safely Take Shilajit Every Day
If you decide to take shilajit, follow these steps to minimize risks:
- Choose Purified, Third-Party Tested Shilajit: This is non-negotiable. Only buy from reputable brands that provide a Certificate of Analysis (COA) to prove the product is free from heavy metals and contaminants [1.11.4].
- Consult a Healthcare Professional: Before starting any new supplement, especially one as potent as shilajit, talk to your doctor. This is particularly important if you have pre-existing health conditions or take other medications [1.2.3].
- Start with a Low Dose: Begin with a small amount, around 100-300 mg per day, to see how your body reacts [1.10.1].
- Follow Recommended Dosage: The generally accepted safe daily dosage is between 300 mg and 500 mg per day [1.3.3]. Do not exceed the recommended amount.
- Listen to Your Body: If you experience any adverse effects like dizziness, rash, or digestive upset, stop taking shilajit and consult your doctor [1.2.1].
Conclusion
Taking purified shilajit every day can offer a range of potential health benefits, from increased energy and testosterone to enhanced cognitive and bone health [1.2.2, 1.2.3]. However, these benefits must be weighed against the serious risks associated with poor-quality products. The danger of heavy metal contamination in raw or unpurified shilajit is significant and makes product selection paramount [1.11.3]. Safe daily use hinges on sourcing high-quality, lab-tested shilajit and adhering to recommended dosages under the guidance of a healthcare professional [1.2.3, 1.11.4].
For more information from a reputable source, you can visit Healthline's guide on shilajit.
