Shilajit

What is shilajit?

Shilajit is a sticky, tar-like substance that seeps from rock layers in mountain ranges such as the Himalayas and Altai. It forms over centuries from decomposed plant matter and minerals. In Ayurvedic medicine it is considered a rasayana, or rejuvenating substance. Its main active compounds are thought to be fulvic acid and dibenzo-alpha-pyrones, along with dozens of minerals.

What the research says

A review of shilajit’s safety and efficacy noted that relatively few well-controlled human studies exist. Lab and animal studies suggest antioxidant, anti-inflammatory and immune-modulating effects, and the authors called for more rigorous research with standardized products.

A handful of human trials stand out. In a 48-week randomized, placebo-controlled trial of 60 postmenopausal women with low bone density, 250 mg or 500 mg per day of a standardized shilajit extract slowed bone loss in the spine and hip compared with placebo and lowered markers of inflammation and oxidative stress. In a 90-day trial in men aged 45 to 55, 250 mg of purified shilajit twice a day increased total and free testosterone compared with placebo. A small trial in tibia fracture patients also tested shilajit for bone healing.

None of these studies looked at teeth or gums. The bone density results are interesting, but they used a specific standardized extract at doses far higher than most combination products contain.

How it’s used in supplements

Shilajit is sold as a resin, powder or capsule, often standardized to a percentage of fulvic acid. Quality varies widely. A 2024 review of heavy metals in shilajit found that raw shilajit can contain many metals, including lead, arsenic, cadmium and mercury; most reported samples were within permitted limits, but some exceeded them, and the authors warned that consuming shilajit without knowing its metal content is not safe. Look for purified, third-party tested products.

Because of its possible hormonal effects, people with hormone-sensitive conditions should talk to a doctor before using it. Safety in pregnancy and breastfeeding has not been established. When shilajit is part of a small proprietary blend, the dose is likely well below the 250 to 500 mg used in trials, so trial results should not be assumed to apply. Anyone considering shilajit for bone health should discuss it with a doctor, since proven options such as adequate calcium, vitamin D, exercise and, when needed, prescription treatment have much stronger evidence. Shilajit should also be stored and dosed exactly as the label directs.