Shilajit has a big following in gyms, often sold as a way to lift more and recover faster. Those are bold promises for a substance with very little exercise research behind it. Here is what the handful of studies actually measured, and what they can’t tell you.
What is shilajit?
Shilajit is a dark, sticky resin that seeps from rock in high mountain ranges, including the Himalayas. It is mostly humic substances, chiefly fulvic acid, with around a fifth minerals such as calcium, potassium and magnesium.
It has been used in Ayurveda for centuries. Traditional texts class it as a rasayana, a rejuvenating substance, and physical strength was one of the aims that tradition linked to it. That is history, not proof. Modern trials are a separate question.
What did the main strength trial find?
The best-designed study is a 2019 trial from the University of Nebraska. Researchers randomly assigned 63 active young men to 250 mg or 500 mg a day of a branded extract, or a placebo, for eight weeks.
Before and after, the men did 100 maximal leg extensions on a lab machine. The researchers measured how much strength the men lost during that tiring test.
- Across all 63 men, the groups did not differ significantly.
- In the stronger half, the 500 mg group lost 8.9% of their strength, against 16.0% on placebo.
- The 250 mg dose did no better than placebo.
- Maximum strength and body weight did not change in any group.
The trial was funded by the extract’s maker. The clearest result also came from splitting the groups after the fact, which leaves about ten men per group. Findings like that often fail to repeat.
What about the 28-day resin study?
A 2026 pilot study gave 25 men aged 21 to 55 a branded resin, 250 mg twice a day, for 28 days. It reported higher leg press and grip scores at the end, and lower fatigue questionnaire scores.
It had no placebo group, though. People often score better the second time they do a strength test, simply through practice. Four of the six authors worked for the resin’s maker. So the study can’t show whether shilajit made any difference.
Has anyone studied recovery or soreness?
Not directly. A 2016 study in overweight adults found that 17 genes linked to the tissue around muscle fibres became more active after eight weeks of shilajit. Strength, soreness and recovery time weren’t measured, and there was no placebo group.
A 2024 trial in 35 trained young men found that a blood marker of collagen production rose on shilajit. It didn’t measure injuries, recovery or performance either.
What about testosterone, stress and focus?
You’ll often see these listed as gym benefits. One placebo-controlled trial in men aged 45 to 55 measured testosterone after 90 days, but no independent team has repeated it. Younger, active men haven’t been tested. We found no human trials of shilajit on stress or concentration in a training context.
What does this mean for you?
The honest summary is that the exercise evidence is weak. There are two small studies linked to manufacturers, one with a narrow result and one without a control group. Training, sleep, food and rest have far stronger evidence behind them.
If you compete under anti-doping rules, quality matters most. Shilajit can contain heavy metals from the rock it forms in, so look for a batch test from an accredited lab. You can see ours on the lab results page.
Where can I read more?
Our sister site covers each study in detail, including funding and limitations. Start with shilajit and exercise performance. For the basics, see what is shilajit.
Hilasti’s shilajit is sold as a raw resin; see the shop.
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.
