Whether you first heard of shilajit while listening to your favorite health podcast or came across a celebrity endorsement of it on your social media feed, there’s no denying this sticky substance is one of the hottest supplements out there right now.
Mineral-rich shilajit has been prized in certain parts of the world for its many benefits for centuries, and thanks to modern innovations, there are now a number of ways you can try it for yourself. Here’s a look at your options.
- ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and nutritionist with The Vitamin Shoppe. Karen Linardakis Cooney, B.C.H.H.P., C.N., M.A., is a nutritionist and board-certified holistic health practitioner with The Vitamin Shoppe.
What is shilajit—and why is it so popular?
The word “shilajit” means “born from the mountain,” as the resin that has captured the attention of many a health-seeker is secreted from rocks in mountainous regions, like the Himalayas, according to Karen Linardakis Cooney, B.C.H.H.P., C.N., M.A., a nutritionist and board-certified holistic health practitioner with The Vitamin Shoppe. “It forms over centuries through the decomposition of plant matter and is rich in fulvic acid, minerals, and trace elements,” she explains.
Long relied upon in Ayurvedic medicine for its rejuvenating effects on the body (particularly for the bones and the reproductive system), shilajit has also traditionally been used to support energy, cognitive function, and overall vitality, says Linardakis-Cooney.
Because of these wide-ranging benefits, it’s no surprise that shilajit has become so famous in recent years. “People are excited about shilajit because it’s natural, rooted in traditional medicine, and tied to benefits like energy and recovery that align with modern wellness goals,” shares Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian, certified personal trainer, and nutritionist with The Vitamin Shoppe.
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In the environments in which it is found, shilajit “supplies vegetation with ample nutrition to grow and thrive,” Michels says. Unsurprisingly, that nutrition benefits people, too. Shilajit is known to contain 84 minerals that support the human body, playing roles in metabolism and cellular function, among other things.
“Modern research suggests that shilajit may support energy production and recovery by helping the body produce ATP, the cellular form of energy,” says Michels. “Some studies also show potential benefits for cognitive health, testosterone support, and reducing fatigue.” On top of all that, “shilajit is often classified as an adaptogen because it may help the body cope with physical and mental stress and support overall resilience,” she adds.
Interestingly, many of shilajit’s benefits can be traced back to its fulvic acid content. “This natural compound enhances nutrient absorption and acts as an antioxidant,” Michels explains.
Ways To Take Shilajit
Shilajit is most often consumed in resin, powder, or capsule form—but those aren’t your only options these days! Here’s a peek at the different (and even, dare we say, delicious) ways you can incorporate this ancient super-substance into your modern healthy lifestyle.
1. Capsules
If you’re in a hurry, shilajit capsules may be your best bet, as they’re convenient and easy to dose. You can find them flying solo in plain shilajit supplements, like plnt’s Shilajit capsules (a favorite of Linardakis Cooney’s) or in herbal combinations that stack the sticky substance with other powerhouse adaptogens. For instance, shilajit combined with ashwagandha and tongkat ali can be particularly potent for male reproductive health. Or, if you take GLP-1s, you may want to opt for a companion supplement that contains shilajit as well as other nourishing ingredients, like Codeage GLP-Harmony Companion+, which also includes resveratrol and colostrum.
2. Honey sticks
If you’ve got a sweet tooth, you might want to reach for shilajit honey sticks. You can slurp them down on the go or mix them in with your favorite hot beverage for a sweet treat that also offers a vitality boost. BetterAlt even makes a flavor for chocolate lovers.
3. Resin
Straight-up shilajit resin is the classic delivery method for this powerhouse substance, and both Michels and Linardakis Cooney prefer it over other options. “The purified resin form is generally considered the most potent and closest to its natural state,” Michels explains. Resin typically contains higher concentrations of fulvic acid and active minerals, which are responsible for most of shilajit’s potential benefits. Plenty of brands—including BetterAlt, Trace Minerals, and Cymbiotika—offer shilajit in this form.
Read More: What To Know About Trace Minerals (And Why You Probably Need More Of Them)
To down the resin, you can take a pinch and roll it into a pea-sized ball between your fingers or dissolve it in a warm drink. (Just be sure not to boil it to preserve its potency!) Since shilajit has a bitter, earthy flavor, some prefer to mask the taste with a spoonful of honey or nut butter. Alternatively, you can mix the resin into a smoothie with your favorite ingredients.
4. Gummies and chews
Shilajit gummies are another option if you like to take your supplements as a sweet snack. You can even pair them with ashwagandha gummies for a treat that really covers your adaptogen bases. Or, if you prefer a chewier texture, try shilajit soft chews, like Force Factor’s Supreme Shilajit. Just check your product labels to ensure gummies still provide a potent amount of the mineral superstar.
5. Syrup
Another tasty way to get your daily dose of shilajit is to take it as a syrup. Shilajit syrups are made by combining shilajit with a sweet base, like glycerin. This helps soften the bitterness, making it palatable to take straight.
Michels is a fan of plnt’s Shilajit Syrup. “It is standardized to 20 percent fulvic acid, equating to about 6,000 milligrams of raw shilajit per serving,” she says. “This ensures a consistent and potent dose of active compounds.”
6. Powders
Shilajit powder is convenient and easy to dose, and can be taken mixed with water, milk, or herbal tea, says Linardakis Cooney. Like honey sticks, shilajit powder is easy to mix into your favorite drinks. You can even mix shilajit powder into salad dressings or room-temperature sauces to sneak it into your routine.
Should you take shilajit?
Shilajit may be especially helpful for those with low energy, high physical or mental stress, or anyone interested in supporting vitality and healthy aging. However, “while shilajit can be beneficial for many adults looking to support energy, recovery, and overall cellular health, it’s not necessarily for everyone,” says Michels.
Some folks who may need to skip shilajit, according to Linardakis Cooney:
- Pregnant and breastfeeding women (due to lack of research)
- Children (for the same reason)
- Individuals with autoimmune disorders (because shilajit can stimulate the immune system)
- those with blood disorders like hemochromatosis, a.k.a. iron overload (because shilajit contains iron)
- people with heart conditions or those on blood pressure medications
People with low blood sugar or who take diabetes medication should also exercise caution, as shilajit may lower blood sugar levels, Linardakis Cooney notes. Finally, “anyone scheduled for surgery should also stop taking it at least two weeks beforehand,” she adds.
Rules for the road
When shopping for shilajit, it’s important to look for third-party testing to verify purity and potency, Michels says. “Shilajit can be contaminated with heavy metals or fillers if not properly purified,” she explains. “Choosing a purified, high-quality product is key for safety and effectiveness.”
Additionally, safe dosage is key. “There isn’t an official standardized dosage for shilajit yet, since research is still limited and concentrations vary widely by brand and form,” adds Michels. “Most studies use purified shilajit in doses around 250 to 500 milligrams per day for general wellness, energy, and recovery support.” To find the right dosage for you, talk to a health practitioner who is well acquainted with shilajit, like a naturopath or Ayurvedic practitioner.
Once you’ve got that figured out, “it’s generally recommended to take shilajit on an empty stomach to maximize the absorption,” says Linardakis Cooney. “However, if you have a sensitive stomach, taking it with food may help prevent digestive discomfort.”
As you settle into your shilajit routine, be patient. “Though individual responses vary, most people may start noticing subtle benefits, like improved energy, focus, or recovery, within two to four weeks of taking shilajit consistently,” says Michels. “Some people also notice they feel more resilient during workouts or less fatigued during busy days.”
Of course, keep in mind that cellular health and overall vitality shifts take time, and that combining shilajit with healthy lifestyle habits like balanced nutrition, exercise, and sleep will yield the best results.