Shilajit: 8 Benefits And Side Effects You Need To Know
- Meenu Balaji, M.H.Sc (Food Science & Nutrition)
- Dec 11, 2025
- 4 min read
Shilajit has become one of the most searched natural supplements online. You’ll see it in health stores, gym bags, and even in modern formats like shilajit gummies. But before believing the hype, it’s worth asking: What is shilajit, what does shilajit do, and is it actually good for you?
This guide breaks down the real science, the limitations, and the lived experience of people who’ve tried it, so you can make an informed choice.
What Is Shilajit?
Shilajit is a dark, tar-like resin that naturally forms in high-altitude mountain ranges, such as the Himalayan shilajit (1, 2, 3). Over hundreds of years, plant and microbial matter is compressed between rocks, creating a nutrient-rich substance rich in minerals, fulvic acid, humic substances, and bioactive compounds (4, 5, 6).
People commonly use it for:
energy
mental clarity
hormonal balance
immunity
overall vitality
But as with any supplement, quality varies, and so does the evidence.
What Is Shilajit Used For?
Traditional systems like Ayurveda use shilajit for strength, stamina, digestion, and longevity. Modern science is exploring different angles, including:
testosterone and male health
antioxidant activity
Let’s look at what we actually know from research, not just marketing claims.
8 Evidence-Based Shilajit Benefits
1. May Improve Natural Energy Levels
One of the biggest reasons people try shilajit is for steady energy without caffeine. Fulvic acid in shilajit helps mitochondria, your cells’ power stations, produce energy more efficiently.
Some people notice:
reduced tiredness
better stamina
more productive mornings
Evidence: Animal studies and small human trials show improvements in energy metabolism, though results vary and more long-term research is needed.
2. Might Support Brain Function
Shilajit contains antioxidant compounds that may help protect brain cells from stress. A key study found that fulvic acid can prevent harmful protein buildup linked to cognitive decline.
Users often describe:
clearer focus
fewer “brain fog” days
smoother concentration
Evidence: Cell and animal studies show promising neuroprotective effects. Human trials are small but suggest potential benefits for memory. We still have to understand the mechanism of action.
3. Helps the Body Absorb Nutrients Better
One underrated benefit is that shilajit enhances nutrient absorption. Fulvic acid acts as a “carrier,” helping vitamins and minerals enter cells more easily.
This may support:
digestion
immunity
overall wellness
Evidence: Human data is limited, but fulvic acid is well-studied for enhancing nutrient transport (7, 8, 9).
4. Shilajit Benefits for Men: Possible Testosterone Support
One of the most searched questions online is: “What is shilajit good for in men?”
A well-designed clinical trial found that purified shilajit (500 mg/day for 90 days) increased:
Some studies also point to the protective effect of shilajit on male reproductive issues caused by heavy metals.
Men report improvements in:
vitality
confidence
physical drive
energy during workouts
Evidence: One strong human trial exists. Results apply mostly to middle-aged men and may not generalise to everyone.
5. May Support Heart Health
Shilajit’s antioxidant properties might help:
Some individuals notice easier exercise recovery and improved stamina.
Evidence: Mainly animal and biochemical studies, not large human trials.
6. Could Help With Altitude Adaptation
Traditional use includes helping people adapt to high-altitude environments.
Shilajit may support:
oxygen efficiency
Reduced altitude discomfort
better physical endurance
Evidence: Moderate animal and historical evidence; limited modern clinical research.
7. Natural Anti-Inflammatory Support
Because of its humic substances, shilajit may help reduce inflammation, which many users notice after workouts or long sitting hours.
Evidence: Good preclinical data, but human studies are small.
8. May Support Healthy Ageing
Shilajit’s mineral content and antioxidants may support healthier skin, cell protection, and vitality.
People who take it regularly describe:
more steady energy
better stress tolerance
improved overall balance
Evidence: Mostly preclinical; long-term human data is limited.
Shilajit Gummies: Are They Worth It?
A modern twist on traditional resin, shilajit gummies are easy to take but not always potent.
Pros:
taste better
beginner friendly
convenient
Cons:
often diluted
sometimes high in sugar
lower fulvic acid content
If your goal is strong results, resin or capsules tend to be more reliable.
Side Effects and Safety: What You Need to Know
Even natural supplements can have downsides. While purified shilajit is generally safe, low-quality or raw products can contain heavy metals, fungus, or contaminants.
Possible side effects:
mild digestive upset
nausea
dizziness
headache
rapid heartbeat (rare)
Avoid shilajit if you:
are pregnant or breastfeeding
have gout
have iron overload (hemochromatosis)
take heart or blood pressure medication
take high-dose iron supplements
Always choose lab-tested, purified shilajit.
What Does Shilajit Do Long-Term?
Based on available research and user experiences, shilajit use may help maintain:
energy
mood
focus
male hormonal balance
cellular health
But it is not a replacement for good sleep, nutrition, movement, or medical care. Additionally, we also nedd long term human studies to ascertain it's safety.
How to Choose High-Quality Himalayan Shilajit
Because quality varies so much, follow these guidelines:
Look for products tested for heavy metals.
Choose purified resin over powders or gummies for potency.
Ensure the brand provides third-party lab reports.
Avoid suspiciously cheap products; real Himalayan shilajit is expensive to source.
Final Takeaway: Is Shilajit Worth Trying?
Shilajit has thousands of years of traditional use and a growing body of scientific support. While it’s not a miracle cure, many people feel improvements in energy, focus, and vitality. A few see major benefits; others feel very little. This is normal; supplements affect everyone differently.
If you want a natural booster for your day-to-day wellness, shilajit may be worth trying, as long as you choose a clean, tested product and listen to your body.
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