not applicable (mineral and organic rock exudate, not a plant) · mineral
Evidence tier: limited
Shilajit is a sticky, blackish brown substance that seeps from layers of rock, made mostly of fulvic acid and minerals. Only a few small human studies exist, mostly of one purified extract, and there is little reliable evidence for the energy and stamina claims made for it.
Unclear. Shilajit is over 80 percent humic substances, mainly fulvic acid, with about 20 percent minerals such as calcium, potassium and magnesium, and small organic compounds called dibenzo alpha pyrones (PMIDs 38133965, 23733436). Its exact composition is not known with certainty and varies by source, so no single mechanism is established.
Mostly hype with a thin layer of real but small studies. OPSS, the US military supplement safety service, says only a few small human studies exist and there is little reliable evidence for the energy, vitality, stamina and mental performance claims. The best trial: in healthy men aged 45 to 55, 250 mg of a purified extract twice daily for 90 days raised total and free testosterone compared with placebo (PMID 26395129). An open label study of 28 men with low sperm count reported higher sperm count after 100 mg twice daily (PMID 20078516). In 63 active men, 500 mg a day helped hold muscle strength after a fatiguing task only in the upper half of responders, and 250 mg did nothing (PMID 30728074). One trial in 60 postmenopausal women with low bone density found better preserved bone density over 48 weeks (PMID 35933897). Almost all of these trials tested one proprietary purified extract, often with company involvement, so they say little about raw resin sold online. The bigger story is purity: shilajit naturally carries lead, arsenic, cadmium and mercury, and a 2024 review found some products above safety limits (PMID 38393486).
Human trials used 200 to 500 mg a day of a purified extract (250 mg twice daily, 100 mg twice daily, or 500 mg once daily), for 8 to 48 weeks (PMIDs 26395129, 20078516, 30728074, 35933897). OPSS notes studies used up to 500 mg. No dose is established for raw resin.
Choose a product tested by a third party for heavy metals (NSF, Informed Sport, BSCG or USP) [OPSS]. Avoid if you have haemochromatosis or are told to limit iron [NHS; PMID 23569899]. Stop and talk to your doctor if you notice dizziness, raised blood pressure or an allergic reaction [OPSS].
Pregnancy: avoid
Breastfeeding: avoid
Active compounds: fulvic acid, humic substances, dibenzo alpha pyrones, minerals (calcium, potassium, magnesium, iron)
Remedies using Shilajit · Browse by body system · Check it against what you take
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.