Shilajit made waves in the fitness world in 2024, praised for its energy-boosting and recovery-enhancing properties. Recently, though, this ancient substance has found its way into the routines of people across the entire wellness spectrum. From aging women seeking vitality to men with low testosterone, shilajit appears to have something to offer a whole lot of folks.
So, what exactly is shilajit—and why is it gaining traction in so many corners of the wellness world? Here’s a closer look at shilajit’s unique benefits, who it might be a good fit for, and what you need to know when incorporating it into your health journey.
- ABOUT OUR EXPERTS: Jerry Bailey, D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine practitioner at Lakeside Holistic Health. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopath and the director of Arizona Natural Medicine. Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian and clinical herbalist.
Shilajit Basics
Shilajit is a natural substance, often found in the rocky terrains of the Himalayas, formed over centuries by the decomposition of plants, explains Jerry Bailey, D.C., LA.c., certified nutritionist, acupuncturist, chiropractic, and functional medicine physician at Lakeside Holistic Health. “It’s been a go-to in Ayurvedic medicine for thousands of years because of its ability to boost energy, support reproductive health, improve brain function, and promote overall well-being,” he says. “Packed with fulvic acid and more than 80 essential minerals, shilajit is now popular as a dietary supplement for enhancing vitality and addressing nutrient deficiencies.”
If you haven’t heard of it, fulvic acid is a potent antioxidant that fights free radicals lurking in the environment, works against inflammation, and enhances your body’s ability to absorb nutrients, according to Bailey. Meanwhile, some of the minerals shilajit contains include iron, magnesium, potassium, and zinc, which support energy production, immunity, and muscle recovery. In addition to fulvic acid and these minerals, “shilajit also contains amino acids, fatty acids, and other compounds like benzoic acid and resins that contribute to its health benefits,” Bailey adds. Together, these components make shilajit a versatile supplement for overall wellness.
Who Should Try Shilajit?
Thanks to shilajit’s diverse abilities, it can benefit many different groups of people with all sorts of health and lifestyle goals. Here are six groups who should definitely check it out.
1. Aging women
As we age, our bodies naturally experience a decline in energy levels, bone density, and overall resilience. Shilajit, packed with fulvic acid and essential minerals, can help counteract some of these age-related changes, explains naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. “One of its standout benefits is its ability to boost energy by enhancing the function of mitochondria, the powerhouses of our cells,” she says. “This means shilajit can help fight off that mid-afternoon slump or the general fatigue that often accompanies aging.”
Shilajit is also known to support bone health, which is crucial for aging women, who face increased risks of osteoporosis. Its rich mineral content can aid in maintaining bone density and strength, according to Lane. In fact, one study published in the journal Phytomedicine found that postmenopausal women with bone health concerns preserved bone mineral density when they supplemented with shilajit. “It’s a natural way to support the body’s changing needs without the side effects that can come with some conventional treatments,” Lane says.
Read More: Keep Your Bones Strong For Years To Come With These 5 Tips
Additionally, shilajit’s antioxidant properties help combat oxidative stress, which is a major contributor to the aging process. “By reducing this, shilajit not only supports physical health but can also promote clearer skin and a more youthful appearance,” says Lane.
2. Men With Low Testosterone
Both men and women need testosterone, a hormone that plays a key role in energy, libido, fertility, and muscle mass. Maintaining balanced testosterone levels is essential; too much or too little can impact your overall well-being in multiple ways, explains functional dietitian and clinical herbalist, Jenna Volpe, R.D.N., L.D., C.L.T. Unfortunately, more and more people are suffering from low testosterone, according to research, often due to lifestyle factors like the Standard American Diet, which tends to be low in nutrients and high in processed sugar and chemicals that disrupt hormones.
Low testosterone can significantly affect quality of life, but research—which has mostly focused on men thus far—suggests that shilajit might help. One 2016 study published in the journal Andrologia, for example, found that men who took 250 milligrams of purified shilajit twice daily for 90 days saw increased total and free testosterone levels, while maintaining a healthy hormonal balance. Meanwhile, an earlier study published in the same journal found that 100 milligrams of shilajit twice a day contributed to increased sperm count and optimized testosterone levels in men. (This may be especially noteworthy since low testosterone can contribute to infertility.)
Read More: 7 Signs You Should Have Your Testosterone Levels Tested
If low testosterone is a concern, Lane recommends discussing shilajit with your healthcare provider as a natural alternative to testosterone replacement therapy.
3. Anyone focused on cognitive health
Shilajit offers significant support for brain health, primarily through its powerful antioxidant properties, which help protect neurons from oxidative stress, explains Lane. “By reducing oxidative stress, shilajit helps to maintain the health and function of brain cells, keeping them in better shape over time,” she says. Early animal studies back this up, suggesting shilajit may support better neurological outcomes.
One of the key components of shilajit, fulvic acid, plays a crucial role in enhancing mental clarity, focus, and memory. “It does this by improving the delivery of essential nutrients to brain cells and supporting mitochondrial function, which is vital for energy production in the brain,” says Lane. “This increased efficiency in energy and nutrient delivery can make a noticeable difference, especially for those struggling with brain fog or mild cognitive decline.” In fact, research suggests that shilajit may also support cognitive function throughout aging by working against the buildup of harmful proteins in the brain linked to impairment.
4. Athletes and fitness enthusiasts
For athletes and fitness enthusiasts looking to level up their performance and recovery, shilajit can be a game-changer for a couple of reasons. For one, its mineral content (think magnesium and potassium) supports muscle function and recovery after intense training, according to Lane. Its antioxidant powers also mean it helps to work against stress and inflammation caused by intense physical activity. “This could mean faster recovery times, less muscle soreness, and better overall endurance,” Lane says. Athletes often take shilajit before training to support these processes.
5. Individuals with low iron levels
About one in four Americans either don’t get enough iron or have trouble absorbing it properly, according to a JAMA Network Open study. Since shilajit is a natural source of bioavailable iron, it can be quite helpful for people dealing with iron deficiency anemia or low iron levels. “Shilajit’s fulvic acid content enhances iron absorption, addressing fatigue, brain fog, and weakness often linked to low iron,” explains Lane.
Shilajit can also support red blood cell production and contribute to better oxygen delivery throughout the body. “People with low iron should consider shilajit as a complementary addition to iron-rich foods or supplements,” Lane suggests. “However, it’s essential to consult a healthcare provider before use, as excessive iron intake can be harmful.”
6. People coping with chronic stress or fatigue
Most Americans experience some degree of stress, which can often contribute to chronic fatigue. For those struggling to get stress or fatigue under control, shilajit may offer help, suggests Lane. “By supporting mitochondrial energy production, shilajit can combat the exhaustion linked to conditions like adrenal fatigue or long-term stress,” she says. “The combination of minerals and antioxidants also helps restore energy levels, improve focus, and enhance overall vitality.”
How to take Shilajit
Shilajit comes in a few different forms. The most convenient are capsules, which, of course, come in premeasured doses. However, the purest and most concentrated form is shilajit resin, which requires a little prep (you dissolve it in warm water).
When using capsules, Bailey recommends taking 300 to 500 milligrams daily. If using a resin, a pea-sized amount (typically about 250 to 300 milligrams-worth) is often enough. “Start with a small dose and adjust as needed while paying attention to how your body responds,” he says.
Though you can take shilajit at any time of day, Lane recommends taking it in the morning or early afternoon. “This allows you to benefit from its energy-boosting properties throughout the day without affecting sleep,” she says. “Shilajit can be taken on an empty stomach or with food, depending on your preference and tolerance.”
Who should avoid taking shilajit?
Shilajit should be avoided by pregnant or breastfeeding individuals, as its safety during these life phases hasn’t been well-studied, according to Lane. She also notes that people with heavy metal sensitivities, gout, and kidney problems should steer clear, as shilajit could worsen those conditions. Additionally, “if you’re taking medications for blood pressure, diabetes, or thyroid issues or have an autoimmune disease, it’s important to check with your healthcare provider first to avoid potential interactions or side effects,” she says.