Shilajit

What it is

Shilajit is a sticky, dark resin that seeps from rocks in mountain ranges such as the Himalayas and Altai. It forms from decayed plant material over centuries and contains humic substances, fulvic acid and minerals.

It is used in Ayurvedic medicine and is now sold as a resin, powder or capsule for energy, testosterone, cognition and ageing. Marketing is often much bolder than the evidence.

It is sold as a supplement in the UK. Quality is the central problem, because raw material can carry heavy metals.

How it works

Fulvic acid and dibenzo-alpha-pyrones are claimed to support mitochondrial energy and act as antioxidants. These ideas come mostly from lab work, with limited human confirmation.

What the evidence says

• Limited Testosterone in men
  One small trial of purified shilajit in healthy men reported a rise in testosterone; the evidence base is very small.
• Weak Fatigue and energy
  Small studies and traditional use, but human data is sparse.
• Weak Sperm quality
  A few small trials suggest some improvement in semen measures, which needs confirmation.
• Weak Cognition
  Mostly lab and animal findings related to fulvic acid.

Evidence ratings are our plain-English summary of how much good human research exists, not a promise of results. How we rate evidence.

Dosage and timing

• Studies have used about 250 to 500 mg daily of purified extract.
• Resin products often suggest a pea-sized amount (roughly 300 to 500 mg) dissolved in warm liquid.
• Take in the morning, with or without food.
• There is no NHS reference intake. Check the label and current guidance.

Forms and what to look for

• Purified or processed shilajit is far preferable to raw, which can carry heavy metals and microbes.
• Resin is traditional but difficult to verify.
• Capsules or powders with a stated fulvic acid content and test results are easier to judge.
• Avoid raw, unpurified products.

What to expect, and when

• Do not expect rapid effects.
• The few trials ran for 8 to 12 weeks.
• If you notice nothing after three months, it is reasonable to stop.

Side effects

• Stomach upset, nausea or diarrhoea.
• Headache or dizziness.
• Allergic reactions, including itching or rash.
• Raised uric acid or iron levels in sensitive people.
• Symptoms of heavy metal toxicity if the product is contaminated.

Interactions

• Iron-containing medicines or conditions: shilajit may contain iron.
• Blood pressure and diabetes medicines: possible additive effects.
• Testosterone therapy and hormonal drugs: effects unknown.
• Thyroid medicine: limited data, mention to a clinician.

Who should avoid it

• People with haemochromatosis or iron overload.
• Anyone with gout or high uric acid.
• Pregnant or breastfeeding women.
• Children.
• Anyone with hormone-sensitive cancer.

Risks and safety

• Raw or poorly processed shilajit may contain lead, arsenic, mercury and cadmium, as well as fungi.
• Some products have been found adulterated with prescription drugs.
• Not WADA-listed, but contaminants may be an issue for tested athletes.

Buying well: quality and testing

• Only buy purified shilajit with batch-specific third-party lab results for heavy metals.
• Prefer brands that publish certificates of analysis.
• Be cautious with unbranded online resin sold with dramatic claims.
• Check fulvic acid percentage and origin.

Bottom line

Shilajit is a traditional substance with thin human evidence and a genuine contamination problem. If you try it, only a purified product with published heavy metal testing is worth considering. It is not a proven testosterone booster, and anyone with iron overload, gout or hormone-sensitive illness should avoid it.