Shilajit is a black-brown substance (sometimes called "mineral pitch") produced from the decomposition of plant material found in mountain rocks in the Himalayas, Russia, Tibet, Afghanistan, and Chile. It has been used in Ayurvedic medicine for centuries, promoted for "longevity" and "rejuvenation."
The primary bioactive components are fulvic acid and dibenzo-alpha-pyrones [1]. Despite wide-ranging health claims, clinical evidence is very limited, with most studies being small, short-term, and often manufacturer-funded.
Table of Contents
- Overview
- Forms and Bioavailability
- Evidence for Benefits
- Recommended Dosing
- Safety and Side Effects
- Drug Interactions
- Dietary Sources
- References
Overview
Shilajit is a black-brown substance produced from the decomposition of plant material in mountain rocks across the Himalayas, Russia, Tibet, Afghanistan, and Chile. Its primary bioactive components are fulvic acid (with preliminary antioxidant and anti-inflammatory properties) and dibenzo-alpha-pyrones (attributed with immunomodulatory and adaptogenic properties) [1].
Although often promoted as a natural mineral source, a typical 200 mg dose contains only 2–3 mg total minerals, less than 1% of recommended daily requirements [2].
Interested in Evidence-Based Supplements?
Shilajit has limited clinical evidence. Discover which supplements actually have strong research support with your personalized Health Roadmap.
Get Your Personalized Health PlanClinical evidence for shilajit's health claims — including testosterone boosting, cholesterol reduction, and cognitive support — is very limited.
Forms and Bioavailability
- Shilajit resin — minimally processed; approximately 6–7% fulvic acid.
- Shilajit extract — further processed; approximately 60–80% fulvic acid. PrimaVie (Natreon Inc.) is standardized to >50% fulvic acids plus 10% dibenzo-alpha-pyrones.
- Capsules, powders, gummies — may contain either form. Most products do not disclose fulvic acid percentage.
Take with water, with or without food.
Evidence for Benefits
Testosterone and Male Fertility
A study of 54 healthy men found that 250 mg of shilajit extract twice daily for three months modestly increased total and free testosterone compared to placebo [3]. A preliminary uncontrolled study in men with low sperm count found 100 mg twice daily increased testosterone by 23% and sperm count by 61% [4].
Cholesterol
A small study of 30 healthy adults found 2 grams of shilajit resin daily for 45 days significantly reduced triglycerides, total cholesterol, LDL, and VLDL while increasing HDL compared to baseline [5]. Statistical significance versus placebo is unclear.
Bone Density
A study of 59 postmenopausal women with osteopenia found 500 mg/day of shilajit extract for 11 months produced a small (~1%) increase in lumbar spine bone mineral density vs placebo (which declined ~4%). No effect was seen at the hip [8].
Blood Sugar, CoQ10, and Alzheimer's
Blood sugar results are mixed [4][5]. Animal studies suggest shilajit may increase CoQ10 levels [2]. Laboratory research shows fulvic acid can block tau protein aggregation [9], but no clinical Alzheimer's studies exist.
Recommended Dosing
Insufficient evidence to recommend a specific dose. Doses used in studies:
- Resin: 2,000 mg/day (~6.6% fulvic acid)
- Standardized extract: 200–500 mg/day (>50% fulvic acids)
Safety and Side Effects
Well tolerated in adults at doses up to 2,000 mg/day with no side effects reported in published studies [4][5]. Long-term safety is not established. Children and pregnant/breastfeeding women should avoid it.
May lower blood sugar — use caution with hypoglycemia or blood-sugar-lowering medications [4][2].
Drug Interactions
- Diabetes medications: May enhance hypoglycemic effects.
- No other specific drug interactions documented, though the limited research base means undiscovered interactions may exist.
Dietary Sources
Shilajit is not a food ingredient and has no dietary sources. It is consumed exclusively as a supplement.
Interested in Evidence-Based Supplements?
Shilajit has limited clinical evidence. Discover which supplements actually have strong research support with your personalized Health Roadmap.
Get Your Personalized Health PlanReferences
1. Islam MT et al., Electronic J Biotech, 2008.
2. Stohs SJ et al., Phytother Res, 2014.
3. Pandit S et al., Andrologia, 2016.
4. Biswas TK et al., Andrologia, 2010.
5. Sharma P et al., Anc Sci Life, 2003.
6. Das A et al., J Med Food, 2016.
7. Neltner BT et al., J Diet Suppl, 2024.
8. Pingali U et al., Phytomedicine, 2022.
9. Andrade S et al., Pharmaceuticals, 2023.
