Shilajit benefits: testosterone, energy & cognitive effects

Updated May 2026

Fact-Checked

10 min read

Shilajit looks like the last thing you’d want to put in your body. It’s a sticky, tar-like resin that oozes out of cracks in Himalayan rocks during the warmer months and yet people across India, Nepal and Tibet have been swearing by it as a health tonic for over 3,000 years.

Modern science is finally catching up. Recent research has linked shilajit to higher testosterone, better energy and stronger antioxidant defences. Here’s what the studies actually show, how much to take, how to spot a fake and who should give it a miss.

Key takeaways

Shilajit is a sticky black resin that oozes from cracks in Himalayan rocks. People in Ayurvedic medicine have used it for over 3,000 years.
The strongest evidence is for testosterone. A 2016 study found men taking 250 mg twice a day for 90 days saw their testosterone climb about 20%.
Other promising effects (better energy, antioxidant defence, sharper thinking, stronger collagen) are showing up in newer research, but still need more human trials.
Always buy purified shilajit with a third-party certificate of analysis. Raw shilajit can contain heavy metals.
Skip shilajit if you’re pregnant, breastfeeding, have an iron-overload condition, or have PCOS (without your doctor’s go-ahead).

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In this article

What is shilajit?
Science-backed benefits of shilajit
How much shilajit should you take?
How to spot real vs fake shilajit
Safety, side effects and who should avoid it
Frequently asked questions
Sources and references

Affiliate disclosure: this article contains links to affiliated herbal supplements. We may earn a small commission at no cost to you. Read our policy

Glass jar of pure black shilajit resin with a wooden spoon, set against snow-capped Himalayan mountains at golden hour

What is shilajit?

Shilajit (pronounced shi-LAH-jit) is a sticky, tar-like resin that seeps out of high-altitude rocks during the warmer months. Most of the world’s supply comes from the Himalayas, but you’ll also find it in the Altai Mountains, the Caucasus and the Andes. ⁽¹⁾

Where does it come from? Centuries of plant matter, slowly compressed and broken down inside layers of mountain rock. The result is part-plant, part-mineral and packed with bioactive compounds.

In Ayurvedic medicine, shilajit is what’s known as a rasayana — a rejuvenating tonic. The Sanskrit name roughly translates to ‘conqueror of mountains and destroyer of weakness’. You might also see it sold under names like mumiyo, mumijo, mumie or moomiyo. They all refer to the same general substance, although the exact composition shifts depending on where it was collected. ⁽²⁾

What’s actually in it?

Shilajit contains three main ingredients that do most of the work:

Fulvic acid (15–60% by weight) — the active compound that ferries other nutrients into your cells
Humic acid and dibenzo-α-pyrones — antioxidants that protect cells from damage
80+ trace minerals — including iron, magnesium, zinc, copper and selenium, in a form your body can absorb easily

The exact mix varies by region. Himalayan shilajit and Andean shilajit have measurably different profiles, which is one reason results can vary from one study (or one brand) to another. ⁽¹⁾

Forms of shilajit

Modern analysis identifies three main bioactive components:

The exact ratios depend on where the shilajit was sourced. Himalayan shilajit and Andean shilajit, for instance, have measurably different mineral and bioactive profiles, which is one reason clinical results can vary between studies. ⁽¹⁾

Form	Fulvic Acid Content	Best For
Resin	50-60%	Maximum potency, traditional use
Powder	30-50%	Mixing into drinks
Capsules	20-40%	Convenience, taste-sensitive users
Liquid drops	Variable	Easy dosing, less common

Macro close-up of glossy black shilajit resin in a jar

Science-backed benefits of shilajit

Research on shilajit has picked up serious momentum since 2016. Here are the benefits with the strongest clinical backing — plus a heads-up on which ones are still being investigated.

Testosterone and male vitality

This is the area where shilajit has the most evidence behind it. It’s also why ‘shilajit for testosterone’ is the single most-searched query on the topic.

The headline study comes from a 2016 trial in Andrologia. Researchers gave healthy men aged 45 to 55 either 250 mg of purified shilajit twice a day, or a placebo, for 90 days. The men taking shilajit ended up with:

About 20% higher total testosterone
About 19% higher free testosterone (the form your body actually uses)
About 31% higher DHEAS (a precursor steroid that helps your body make testosterone)

Importantly, the body’s own hormone-control system stayed steady — meaning shilajit isn’t overriding anything, it’s just nudging the dial. ⁽³⁾

An earlier 2010 study in men with low sperm counts saw a similar pattern: testosterone up by 23%, alongside improvements in sperm count, motility and shape after 90 days. ⁽⁴⁾

Newer research is digging into different forms. A 2026 pilot study tested traditional shilajit resin (rather than the purified extract used in older studies) and saw favourable changes in inflammatory markers and muscle-related measurements over 28 days. It wasn’t placebo-controlled, but it adds resin-specific data to a field that has mostly tested capsules and powders. ⁽⁵⁾

Active healthy man in his fifties on a misty forest trail at sunrise, looking out toward distant mountains

Energy, fatigue and how your cells make fuel

Shilajit’s reputation as an anti-fatigue tonic isn’t just folklore. In a study using PrimaVie® (a patented, standardised shilajit), 500 mg a day for 8 weeks switched on the genes that help your cells repair muscle tissue and produce energy. ATP — the molecule your body burns as fuel — went up. There were no signs of muscle damage. ⁽⁶⁾

Why? Two reasons. First, fulvic acid and the other antioxidants in shilajit appear to protect the parts of your cells that produce energy (called mitochondria) from damage. Second, the trace minerals in shilajit help replenish the cofactors your cells need to actually run that energy-production machinery. Both of these decline with age — and both are part of what we mean when we say we feel tired.

Brain function and aging

A widely cited 2012 review proposed shilajit as a possible brain protector, based largely on fulvic acid’s ability to prevent the build-up of tau proteins — clusters that play a major role in Alzheimer’s disease. ⁽¹⁾

This is promising, but still early. Most of the cognitive evidence comes from cell and animal studies, not human trials. That said, the same things that drive age-related cognitive decline (oxidative stress, mitochondrial slowdown) are exactly what shilajit appears to act on, so the theoretical case is strong.

Altitude tolerance and immune support

In Ayurveda, shilajit has been recommended for centuries to people travelling into the high Himalayas. Modern research suggests there’s something to it. A review of the evidence found shilajit helps support oxygen use, reduce muscle fatigue at altitude, and steady the immune response — a useful combination if you’re climbing or hiking somewhere thin-aired. ⁽⁷⁾

Collagen and connective tissue

Newer research suggests shilajit may help with type I collagen production — the structural protein that makes up your skin, tendons and bones. A 2024 study showed a noticeable increase in collagen output with shilajit supplementation, which could matter if you’re over 40 and trying to keep your skin and joints in good shape. ⁽⁸⁾

How to take shilajit — pea-sized resin portion on a wooden spoon beside a ceramic cup of warm milk and cardamom

How much shilajit should you take?

Most clinical studies use one of three dose ranges, depending on the form of shilajit:

Form	Typical clinical dose
Purified extract (capsules or powder)	250 mg twice daily — 500 mg/day total
Standardised extract (e.g. PrimaVie®)	500 mg once daily
Resin	300–500 mg/day — roughly a pea-sized portion

A reasonable place to start is 250–500 mg of purified shilajit per day, taken with food or a warm drink. If you’re using resin, the traditional method is to dissolve a pea-sized portion in warm water or milk before drinking it.

Cycling. Some practitioners recommend taking shilajit for 8–12 weeks, then taking a 2–4 week break. There’s no hard clinical evidence for or against this, but it’s a sensible habit for any long-term supplement.

Timing. There’s no clear winner between morning and evening dosing. Some people find shilajit energising and prefer mornings; others take it before training. One thing to avoid: taking it within a few hours of an iron supplement. Fulvic acid increases iron absorption, which can be a problem if you’re already topping up your iron.

Real vs fake shilajit dissolution test — authentic resin dissolves fully while fakes leave visible sediment

How to spot real vs fake shilajit

Shilajit is one of the most-faked supplements out there. Common imitations include shoe polish, asphalt, low-grade soil resin, and humic acid blends sold under fancy labels. Here are three quick tests to verify the real thing.

The dissolution test

Real shilajit resin dissolves completely in warm water, leaving a clear, dark-brown solution with no gritty bits. Fakes usually leave visible particles, or refuse to dissolve evenly.

The texture test

Hold a small piece of shilajit between your thumb and forefinger for 30 to 60 seconds. Real shilajit softens into a sticky resin from your body heat. Fake shilajit stays hard and brittle.

The certificate of analysis (COA)

This is the most reliable check. Trustworthy brands publish third-party lab results showing:

Fulvic acid content — a real product should have at least 15–20%
Heavy metals testing — particularly lead, mercury, arsenic and cadmium
Microbial testing
Source verification

If a brand can’t (or won’t) show you a COA, walk away. No exceptions.

Safety, side effects and who should avoid it

At normal doses, purified shilajit has a strong safety record. The 2016 study mentioned earlier saw no significant changes in liver, kidney or other organ markers over 90 days of daily use. ⁽³⁾ That said, several groups should not take shilajit, or should only take it with medical guidance.

Don’t take shilajit if you:

Are pregnant or breastfeeding (no safety data, and some compounds may stimulate uterine activity)
Have hereditary hemochromatosis or any iron-overload disorder (fulvic acid increases iron absorption — bad news in this case)
Have thalassaemia, sickle cell disease, or another haemoglobin disorder
Have an active hormone-sensitive condition like PCOS, where additional androgen activity may worsen symptoms
Have gout or chronically high uric acid

Talk to your doctor first if you:

Are on blood pressure medication (shilajit can lower BP slightly)
Take blood thinners or anticoagulants
Take medication for diabetes or blood sugar
Take thyroid medication
Have an autoimmune condition

Always pick purified, never raw

This single distinction matters more than almost anything else. Raw, unprocessed shilajit can contain heavy metals, mycotoxins and other contaminants that build up during its long formation in mountain rock. Purified shilajit — filtered, tested, certified — is the only version that’s safe for daily use. ⁽⁷⁾

Mild side effects

At sensible doses, side effects are uncommon and usually minor: occasional stomach upset, a mild headache, or feeling slightly warm. These typically pass within a few days, or with a smaller starting dose.

Frequently asked questions

Is shilajit safe to take daily?

At sensible doses (250–500 mg of purified shilajit), yes, clinical trials have run for up to 90 days without significant side effects. The catch: this is only true for purified shilajit. Raw shilajit can contain heavy metals and shouldn’t be taken regularly. ⁽³⁾

Does shilajit actually boost testosterone?

The evidence says yes, at least in middle-aged men. The strongest study, a 2016 randomised, placebo-controlled trial in men aged 45 to 55, found around a 20% increase in total testosterone after 90 days of taking 250 mg twice daily. ⁽³⁾

How long until I notice anything?

Depends on what you’re hoping for. People who notice an energy boost usually report it within 2 to 4 weeks. The hormonal changes seen in studies took 8 to 12 weeks of consistent daily use. Cognitive and connective tissue effects probably take similar, or longer timeframes.

Can women take shilajit?

Yes, with two caveats. The antioxidant, energy and mineral benefits aren’t sex-specific, so women generally tolerate shilajit well. But pregnant and breastfeeding women should avoid it (no safety data), and women with PCOS or other hormone-sensitive conditions should check with a doctor first because of shilajit’s mild androgenic effect.

What’s the difference between shilajit and fulvic acid?

Shilajit naturally contains 15–60% fulvic acid, plus humic acid, antioxidants and 80+ trace minerals. A fulvic acid supplement contains only fulvic acid — no minerals, no other compounds. Shilajit gives you the full package; fulvic acid is cheaper and easier to standardise. We’ve got a dedicated comparison guide if you want to dig deeper.

Should I take it on an empty stomach?

There’s no clear evidence either way. Most clinical trials have given participants shilajit with food or warm water. If it gives you any digestive discomfort, take it with a meal.

Can I take shilajit with coffee?

Yes — and many people prefer mixing resin into warm coffee or tea as their delivery method. The one thing to avoid is taking it at the same time as an iron supplement, since fulvic acid boosts iron absorption.

Resin vs capsules — does it matter?

Resin generally has higher fulvic acid content and less processing, but it tastes strongly bitter and is messy to dose. Capsules are cleaner and easier to take — just make sure the brand publishes the fulvic acid percentage and a certificate of analysis. Both work.

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About the author

Meghan Sanders, BSc (Biochemistry)

Meghan is the lead science writer at Superfood Journal. She translates the latest research on traditional remedies into clear, evidence-based guides — and personally tests the supplements she recommends. Every article is fact-checked against peer-reviewed studies and updated as new research emerges. Read full bio and credentials

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Sources and references

Carrasco-Gallardo, C., Guzmán, L. & Maccioni, R. B. (2012). Shilajit: A natural phytocomplex with potential procognitive activity. International Journal of Alzheimer’s Disease, 2012, 674142.
Wilson, E., Rajamanickam, G. V., Dubey, G. P., et al. (2011). Review on shilajit used in traditional Indian medicine. Journal of Ethnopharmacology, 136(1), 1–9.
Pandit, S., Biswas, S., Jana, U., De, R. K., Mukhopadhyay, S. C. & Biswas, T. K. (2016). Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48(5), 570–575.
Biswas, T. K., Pandit, S., Mondal, S., et al. (2010). Clinical evaluation of spermatogenic activity of processed shilajit in oligospermia. Andrologia, 42(1), 48–56.
Yadav, D., Mishra, S., Shah, K. M., Reddy, S. T., Gupta, R. & Pandey, P. (2026). Safety and efficacy of TruBlk™ shilajit resin supplementation on physical performance and blood biomarkers in healthy adults: A 28-day open-label pilot study. Cureus, 18(1).
Das, A., Datta, S., Rhea, B., et al. (2016). The human skeletal muscle transcriptome in response to oral shilajit supplementation. Journal of Medicinal Food, 19(7), 701–709.
Bhattacharyya, S. (2009). Shilajit: A panacea for high-altitude problems. International Journal of Ayurveda Research, 1(1), 37–40.
Iqubal, A., et al. (2025). Shilajit: A herbo-mineral compound with multifaceted health benefits — a comprehensive review. International Journal of Basic & Clinical Pharmacology, 14(4), 630–640.