People search for “shilajit benefits” because this dark Himalayan resin has a loyal following, built on centuries of Ayurvedic tradition and a growing body of modern research. Shilajit has no authorised health claims in the EU or UK, so rather than promises, here’s the story: why people prize it, what scientists have looked at, and how to make it part of your day.
If you’re new to it, start with our guide to what shilajit is: a glossy, mineral-rich resin that seeps from mountain rock in summer.
Why does shilajit have such a following?
Shilajit has a long history. In Ayurveda, India’s traditional system of medicine, it is classed as a rasayana, a group of substances valued for rejuvenation 1. A 2011 review counted it in 20 classical Ayurvedic formulations 1. Its Sanskrit name is often translated as “conqueror of mountains” 2.
It travelled well, too. As mumijo or mumie, it has a place in the folk traditions of Central Asia, and in Tibet it’s known as zhaxun. Our shilajit history tells that story in more depth.
Then there’s what it’s made of. More than 80% of its weight is humic substances such as fulvic acid, with calcium, potassium and magnesium making up much of the rest 3. That unusual make-up is what first drew modern scientists in. Our guide to fulvic acid and minerals in shilajit explains the chemistry in plain words.
What have researchers studied?
Over the past two decades, researchers have run a handful of human trials on shilajit. Each one measured something specific, in a specific group of people. Here’s a quick overview:
| Area | Who took part | How long | What was measured |
|---|---|---|---|
| Hormones | Men aged 45 to 55 4 | 90 days | Testosterone in the blood |
| Bones | 60 postmenopausal women 5 | 48 weeks | Bone mineral density |
| Collagen | 35 young men 6 | 8 weeks | A blood marker of collagen production |
| Skin | 45 middle-aged women 7 | 14 weeks | Skin blood flow and gene activity |
| Exercise | 63 young men 8 | 8 weeks | Strength lost during a tiring workout |
There is also laboratory work on fulvic acid, one of shilajit’s main components 9. The sections below describe each area briefly.
Shilajit and testosterone: what was measured?
This is the area people ask about most. In a placebo-controlled trial published in 2016, healthy men aged 45 to 55 took 250 mg of purified shilajit twice a day for 90 days 4. At the end, total testosterone, free testosterone and a related hormone called DHEAS were higher in the shilajit group than in the placebo group 4.
An earlier, smaller study followed 28 men with low sperm counts who took 100 mg of processed shilajit twice a day for 90 days. Their total sperm count at the end was higher than at the start, though there was no placebo group for comparison 10. shilajit.uk has a fuller write-up on shilajit and testosterone.
Bones, skin and collagen: what did studies look at?
In a 48-week trial, 60 postmenopausal women with low bone density took 250 mg or 500 mg of a shilajit extract, or a placebo, every day 5. Bone density in the spine and hip fell in the placebo group and fell less in both shilajit groups 5.
Collagen has drawn interest too. In an 8-week trial with 35 young men who trained regularly, a blood marker of type 1 collagen production rose in the two shilajit groups and stayed flat with placebo 6. A separate 14-week trial in 45 middle-aged women found higher skin blood flow at 250 mg twice a day than with placebo 7.
For more, see shilajit.uk on bone health and skin and collagen, or our article on shilajit and women’s health.
What about energy, exercise and the brain?
Sport scientists have taken a look. In a 2019 trial, 63 active young men took 250 mg or 500 mg of a shilajit extract, or a placebo, for 8 weeks 8. Researchers measured how much strength the leg muscles lost during a tiring exercise test. A difference from placebo appeared at 500 mg a day, and only in the stronger half of the volunteers 8. Our article on shilajit and the gym covers how athletes fit it into their routine.
Brain research is at an earlier stage. In a 2011 laboratory study, fulvic acid stopped a protein called tau from clumping into fibres in a test tube 9. That’s an interesting finding about chemistry, not a result in people. Read more in shilajit and the brain.
How much does the research tell us?
It’s an exciting start rather than the final word. Most trials were small, ran for weeks rather than years, and tested one branded extract, and a 2014 review called for more well-controlled human studies 11. None of the results above has yet been repeated by an independent team.
That’s also why this page makes no health promises. Under EU and UK law, a food can only carry a health claim that regulators have authorised 12, and shilajit has none yet. You can read more about how we write, and shilajit.uk keeps an independent evidence summary for anyone who wants to go deeper.
How do you choose good shilajit resin?
Not all shilajit is alike, so the jar you choose deserves a little care. Look for:
- A named origin, so you know which mountains it came from.
- Nothing added: the ingredient list should read shilajit, and that’s it.
- A heavy-metal test for lead, arsenic, cadmium and mercury from an accredited laboratory.
- Real resin that’s glossy, softens in your hand and melts into a warm drink.
Our resin is harvested in Nepal at around 4,800 metres and sold raw, with no fillers or additives. It’s suitable for vegans, and its heavy metals were tested by an accredited EU laboratory. You can see the full figures on our lab results page.
How do you take shilajit?
Taking shilajit is a small, pleasant ritual. Scoop a pea-sized piece, about 100 mg, and stir it into a warm drink such as water, tea or milk until it melts. Use filtered or bottled water rather than tap water. You can take it up to 2 to 3 times a day; just don’t go over the serving on the label.
The taste is bitter, smoky and earthy. Many people like it best first thing in the morning, in a mug of tea, as a quiet moment before the day starts. Others prefer it in warm milk or oat milk in the evening, where the creaminess rounds off the smoky notes. Ginger or mint tea works well too.
Consistency is what makes a ritual. Keep the jar and spatula next to the kettle, let the water cool a little below boiling, and give the cup a good stir. The resin melts in a minute or two.
Every Hilasti jar comes with a steel measuring spatula, so each serving is the same size. A 30 g jar holds about 300 servings and lasts around ten months at one serving a day; a 15 g jar holds about 150, enough for about five months. Keep it closed in a cool, dry place; it keeps for up to 2 years. If the resin firms up in the cold, warm the jar in your hand for a minute. You’ll find both sizes in our shop, and more practical tips in the FAQ.
Who should skip shilajit?
Because shilajit forms in rock, it can carry heavy metals, and a 2024 review found a few studied samples above international limits 13. That’s why a batch lab test is worth checking before you buy any brand.
Don’t take shilajit if you’re pregnant or breastfeeding, and don’t give it to children. If you take medication or have a health condition, ask your doctor or pharmacist first. Shilajit is a food supplement and shouldn’t replace a varied, balanced diet.
Start your own shilajit ritual
Shilajit has been carried down from the mountains for centuries, and it’s easier to enjoy now than ever. If you’d like to start your own morning ritual, our raw Himalayan shilajit resin comes with a steel spatula in the box. Stir a pea-sized piece into something warm and see why so many people make it part of their day.
This article is for information only and isn’t medical advice. Speak to your doctor or pharmacist before taking a supplement, especially if you’re pregnant, breastfeeding, take medication or have a health condition.