Quick Answer: Shilajit is a sticky, tar-like substance that seeps from rocks in high mountain ranges such as the Himalayas. It is used in Ayurvedic medicine and is now sold as resin, powder and capsules. The human evidence is small but not zero: a 90-day randomized trial in men aged 45–55 found higher total and free testosterone than placebo, an 8-week trial in 63 young men found better strength retention after fatigue at 500 mg a day, and a 48-week trial in 60 postmenopausal women with osteopenia found less bone density loss. Most trials were short, small and tested one purified, standardized extract, so the results may not apply to raw resin. The biggest practical risk is contamination: studies have found lead, arsenic, mercury and thallium in shilajit products, and the FDA does not approve supplements before they are sold. If you try it, choose a purified product with third-party heavy-metal testing, and talk to your doctor first.
Shilajit Claims vs the Evidence at a Glance
| Claim | What the research shows | Strength of evidence |
|---|---|---|
| Raises testosterone | 1 RCT in healthy men 45–55: 250 mg twice daily for 90 days raised total and free testosterone and DHEAS vs placebo; LH and FSH unchanged (Pandit 2016) | Low; one trial, one extract, one research group |
| Male fertility (sperm count) | Uncontrolled study, 28 men with low sperm counts: total sperm count +61.4%, testosterone +23.5% after 90 days of 100 mg twice daily (Biswas 2010) | Very low; no placebo group |
| Strength and fatigue | RCT, 63 men: 500 mg/day (not 250 mg) reduced strength loss after fatigue, but only in the stronger half of participants (Keller 2019) | Low; subgroup finding |
| Collagen production | RCT, 35 trained men: 500 and 1,000 mg/day raised a blood marker of type 1 collagen synthesis over 8 weeks (Neltner 2024) | Low; lab marker only |
| Bone density after menopause | RCT, 60 women with osteopenia: 250 or 500 mg/day for 48 weeks slowed bone density loss vs placebo (Pingali 2022) | Low to moderate; one trial |
| Energy, brain health, “85 minerals” | No meaningful clinical trial evidence found in our review | Not established |
Study details are from the PubMed abstracts listed in Sources. “Strength of evidence” is our editorial summary of study size, design and consistency, not a formal grading.
What Is Shilajit?
Shilajit (also called mumijo, mumie or salajeet) is a brown-to-black, resin-like exudate that oozes from rock layers in mountain regions, especially in warm months. It forms over long periods as plant and microbial matter breaks down and mixes with minerals. A 2024 review in Biological Trace Element Research described shilajit from almost 20 regions of the world, used traditionally for about 20 health problems.
Its main active compounds are thought to be fulvic acid and other humic substances, plus dibenzo-α-pyrones, small amounts of protein, and a wide mix of minerals. That mineral mix is both the selling point and the problem. A 2026 analysis of 12 shilajit samples from different regions found calcium was the most abundant element, with variable amounts of iron, zinc and manganese, and also toxic elements such as cobalt, nickel, lead, cadmium and mercury (in that study, below established toxicity thresholds). In short, two jars labeled “shilajit” can be chemically very different.
Resin, powder and capsules
- Resin: the traditional form, usually dissolved in warm water. It is the least standardized; content varies by source and processing.
- Purified extract (powder or capsule): most clinical trials used a purified, standardized aqueous extract. The 2019 strength trial, for example, used PrimaVie, a purified extract made by Natreon.
- Gummies and blends: often contain small or undisclosed amounts of shilajit mixed with other ingredients, which makes them hard to compare with the research.
Shilajit for Testosterone
This is the most searched claim, and it rests mainly on one study. In a 2016 randomized, double-blind, placebo-controlled trial in Andrologia, healthy men aged 45 to 55 took 250 mg of purified shilajit twice a day for 90 days. Compared with placebo, shilajit significantly increased total testosterone, free testosterone and DHEAS (P < 0.05), while the pituitary hormones LH and FSH stayed stable.
What that does and does not mean:
- It was a single trial from one research group, in one age band, using one purified extract.
- It measured hormone levels, not outcomes people care about, such as libido, energy, muscle or mood.
- No large independent replication has been published as of October 2026.
- Men with genuinely low testosterone (hypogonadism) need a medical workup; a supplement is not a treatment for it.
For comparison with other popular options, see our ashwagandha vs rhodiola and adaptogens guide.
Shilajit and Male Fertility
A 2010 study in Andrologia gave 100 mg of processed shilajit twice daily for 90 days to men with low sperm counts (below 20 million per mL). Of 35 enrolled, 28 completed treatment. Compared with their own baseline values, total sperm count rose 61.4%, motility improved 12.4–17.4%, normal sperm count rose 18.9%, and serum testosterone rose 23.5%. Liver and kidney tests did not change.
The major limitation is that there was no placebo or control group. Sperm counts naturally vary a lot from test to test, so before-and-after comparisons can overstate effects. Couples dealing with infertility should see a clinician; our fertility supplements guide covers options with more evidence.
Shilajit for Strength, Fatigue and Collagen
Strength retention after fatigue
In a 2019 trial in the Journal of the International Society of Sports Nutrition, 63 recreationally active men (average age 21) took 250 mg/day, 500 mg/day of PrimaVie shilajit, or placebo for 8 weeks. After a fatiguing leg workout, the stronger half of the 500 mg group lost only 8.9% of their maximal strength, compared with 17.0% on 250 mg and 16.0% on placebo. The 250 mg dose did no better than placebo. Because the benefit appeared in a subgroup rather than the whole group, it should be treated as a promising signal, not proof.
Collagen synthesis marker
A follow-up trial from the same lab (Neltner, Journal of Dietary Supplements, 2024) gave 35 trained men 500 mg/day, 1,000 mg/day, or placebo for 8 weeks. Serum pro-c1α1, a marker of type 1 collagen synthesis, roughly doubled in both shilajit groups (from about 42.5 to 82.3 ng/mL on the lower dose and 42.7 to 113.1 ng/mL on the higher dose) with no change on placebo. That is a lab marker; the study did not show changes in skin, joints or injury rates.
Muscle and skin gene studies
Two small Ohio State trials found that 8 to 14 weeks of shilajit changed gene expression related to the extracellular matrix in muscle (overweight adults, 250 mg twice daily) and improved skin microperfusion in healthy women (250 mg twice daily). These are mechanism studies, and the muscle study included a researcher from Natreon, the extract’s maker. For proven strength supplements, creatine has far more evidence.
Shilajit and Bone Density
The longest trial so far is a 2022 randomized, double-blind study in Phytomedicine. 60 postmenopausal women aged 45–65 with osteopenia took placebo, 250 mg, or 500 mg of a standardized aqueous shilajit extract daily for 48 weeks. Bone mineral density at the lumbar spine and hip (femoral neck) steadily fell on placebo, but loss was dose-dependently reduced in both shilajit groups (p < 0.001 at 24 and 48 weeks). Markers of bone breakdown, oxidative stress and inflammation also improved.
This is interesting, but it is one 60-person trial, and it did not measure fractures. It does not replace calcium, vitamin D, exercise or prescription osteoporosis treatment when a doctor recommends them. See our vitamin D guide.
Heavy Metals: The Biggest Safety Issue
Because shilajit is a mineral-rich substance scraped from rock, contamination is a real concern, and quality varies widely:
- Lead, arsenic and mercury: a 2022 study in Biological Trace Element Research analyzed shilajit sold from India and Pakistan and reported lead, arsenic, mercury, nickel and chromium above standard permissible limits.
- Thallium: a 2025 study in BMC Chemistry found thallium up to 0.226 µg/g in natural shilajit and up to 0.5 µg/g in commercial supplements; some supplements had more than raw shilajit.
- Mixed findings: a 2024 review concluded reported metal levels were usually below WHO and FDA limits “except in few studies,” and the 2026 analysis of 12 samples found toxic metals below thresholds. That variability is the point: you cannot tell from the label alone.
- Ayurvedic products in general: a 2008 JAMA study of 193 Ayurvedic medicines bought online found 20.7% contained detectable lead, mercury or arsenic, including 21.7% of US-made products; 75% of the contaminated products claimed Good Manufacturing Practices. The NIH’s NCCIH notes the FDA has warned that metals in some Ayurvedic products make them potentially harmful.
The FDA does not review dietary supplements for safety or effectiveness before they are sold; manufacturers are responsible for that. Practical steps:
- Choose a purified product with a recent certificate of analysis showing lead, arsenic, cadmium and mercury results, ideally from an independent lab or a third-party seal such as USP or NSF.
- Avoid unlabeled or “raw” resin from marketplaces with no testing information.
- Stick to the doses used in trials (generally 200–1,000 mg a day of purified extract) and stop if you notice side effects.
Side Effects and Who Should Avoid Shilajit
In the published trials, shilajit was generally well tolerated over 4 to 48 weeks, and the studies that checked liver and kidney tests reported no harmful changes. But most trials were short and small, so rare or long-term side effects would be missed. Be cautious or avoid it if you:
- Are pregnant or breastfeeding, or are buying for a child: there is no safety data, and heavy metals are a particular concern.
- Have a hormone-sensitive condition, such as prostate cancer, or take testosterone or other hormone therapy, given the testosterone findings.
- Have iron overload (hemochromatosis) or kidney disease, since shilajit contains iron and other minerals in variable amounts.
- Take prescription medicines, especially for diabetes, blood pressure or blood clotting. Interaction data in humans is essentially absent, so ask your pharmacist.
- Have a positive drug test concern (athletes): blends marketed for “performance” can be contaminated; use only certified products.
Who Should Consider What
- Curious about testosterone after 45: one positive trial exists. Get a blood test and a doctor’s opinion first; lifestyle factors (sleep, weight, alcohol) matter more.
- Lifters and athletes: the strength signal is weak and subgroup-based. Creatine and adequate protein are better-proven first steps.
- Postmenopausal women with osteopenia: one promising trial, but discuss bone treatment options with your doctor rather than relying on shilajit.
- Anyone wanting “more minerals”: food and a standard multivitamin are more predictable sources. Shilajit’s mineral content is not standardized.
Frequently Asked Questions
Does shilajit really increase testosterone?
One randomized, placebo-controlled trial in healthy men aged 45 to 55 found that 250 mg of purified shilajit twice daily for 90 days raised total and free testosterone compared with placebo. It has not been independently replicated in a large trial, and it measured hormone levels, not symptoms.
What are the side effects of shilajit?
Published trials lasting 4 to 48 weeks reported shilajit was generally well tolerated. The main risk is contamination: studies have found lead, arsenic, mercury and thallium in some shilajit products, so product quality matters more than the dose.
Is shilajit safe to take every day?
Trials used daily doses of about 200 to 1,000 mg of purified extract for up to 48 weeks. Long-term safety beyond that is unknown. Use a purified product with third-party heavy-metal testing and check with your doctor, especially if you take medications.
Is shilajit resin better than capsules?
Not necessarily. Most clinical trials used a purified, standardized extract in capsule form. Raw resin is less standardized and harder to test, so trial results may not apply to it.
Can women take shilajit?
A 48-week trial in 60 postmenopausal women with osteopenia found less bone density loss with 250 or 500 mg a day. There is no safety data in pregnancy or breastfeeding, so avoid it then.
Who should not take shilajit?
Avoid it if you are pregnant or breastfeeding, and do not give it to children. Talk to a doctor first if you have a hormone-sensitive condition, iron overload, kidney disease, or take medicines for diabetes, blood pressure or blood clotting.
How do I choose a safe shilajit supplement?
Look for a purified product with a recent certificate of analysis for lead, arsenic, cadmium and mercury from an independent lab or a third-party seal such as USP or NSF. The FDA does not approve supplements before they are sold.
Sources
- Pandit S et al. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia. 2016
- Biswas TK et al. Clinical evaluation of spermatogenic activity of processed Shilajit in oligospermia. Andrologia. 2010
- Keller JL et al. The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. J Int Soc Sports Nutr. 2019
- Neltner TJ et al. Effects of 8 weeks of Shilajit supplementation on serum pro-c1α1, a biomarker of type 1 collagen synthesis: a randomized control trial. J Diet Suppl. 2024
- Pingali U, Nutalapati C. Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia. Phytomedicine. 2022
- Das A et al. The human skeletal muscle transcriptome in response to oral Shilajit supplementation. J Med Food. 2016
- Das A et al. Skin transcriptome of middle-aged women supplemented with natural herbo-mineral Shilajit. J Am Coll Nutr. 2019
- Aldakheel RK et al. Rapid determination and quantification of nutritional and poisonous metals in Shilajit. Biol Trace Elem Res. 2022
- Kamgar E et al. Quantifying of thallium in Shilajit and its supplements. BMC Chem. 2025
- Kamgar E et al. Characterization of metal composition and molecular weight distribution in Shilajit. J Trace Elem Med Biol. 2026
- Hussain A, Saeed A. Hazardous or advantageous: heavy metals and humic substances in Shilajit. Biol Trace Elem Res. 2024
- Saper RB et al. Lead, mercury, and arsenic in US- and Indian-manufactured Ayurvedic medicines sold via the Internet. JAMA. 2008
- NIH NCCIH: Ayurvedic medicine, in depth
- FDA: Dietary supplements
- NIH Office of Dietary Supplements: Dietary supplements, what you need to know
Medical disclaimer: This article is for educational purposes and does not replace medical advice. Consult a licensed healthcare provider before starting any supplement, medication, or treatment — particularly if you are pregnant, breastfeeding, taking other medications, or have a diagnosed medical condition.