Shilajit, also known as mumiyo or mumie, is an organic mineral compound found in the Himalayan mountains, as well as mountainous regions in Russia, Afghanistan, Chile, and elsewhere. This naturally occurring, blackish-brown resin contains over 40 minerals and substances, most notably fulvic acid.
For many years, shilajit has been used in traditional Ayurvedic medicine in Nepal and India. It is also sometimes taken as a supplement to treat conditions like iron deficiency anemia.1 There is some evidence to suggest shilajit also has antioxidant and inflammatory properties.2
The safety and potential side effects of shilajit supplements are relatively unknown due to a lack of research. Talk to your healthcare provider before starting a shilajit supplement.
BENEFITS OF SHILAJIT
Research about the health benefits of shilajit is limited and ongoing.1 Some researchers believe shilajit has the potential to treat many chronic conditions, from iron deficiency anemia and dementia to male infertility.3
HAS ANTI-INFLAMMATORY AND ANTIOXIDANT EFFECTS
Research has shown shilajit has strong anti-inflammatory and antioxidant effects.1 In Ayurvedic medicine, shilajit is thought to promote greater longevity and have anti-aging properties, which can benefit overall health in addition to reducing the risk of certain conditions.3 Studies have shown shilajit may slow down oxidative stress, increase cell turnover, and potentially encourage the body to produce more collagen.4
MAY IMPROVE COGNITIVE FUNCTION
Some studies suggest shilajit may decrease the risk of dementia and improve cognitive processing. This is likely because shilajit is rich in fulvic acid, which is known to enhance memory. Researchers are continuing to study shilajit’s potential benefits in slowing down the progression of dementia in people with Alzheimer’s disease.1
COULD TREAT ALTITUDE SICKNESS
Many people who live in mountainous regions consume shilajit to reduce the effects of altitude sickness, which causes symptoms like insomnia, headache, nausea, and fatigue. Research suggests shilajit may help combat hypoxia (lack of oxygen supply), which causes altitude sickness. Shilajit has been shown to boost the body’s natural immune response and provide much-needed oxygen to muscle tissues.5 However, consuming shilajit will not completely eliminate the effects of altitude sickness.
MAY FIGHT BONE LOSS
Shilajit may have a positive effect on bone health. One study found postmenopausal women with osteopenia (low bone mineral density) who took shilajit supplements on a daily basis saw significant improvements in bone density after 11 months. Researchers theorize this effect could be due to shilajit's ability to speed up cell turnover.3
COULD INCREASE MALE FERTILITY
Shilajit may help increase male fertility by boosting key hormones and sperm count. One study showed shilajit improved follicle-stimulating hormone (FSH) levels, sperm count, and sperm motility among 60 infertile men.6 Another study found taking 500 mg of shilajit per day significantly increased both dehydroepiandrosterone (DHEAS) and total testosterone levels.7
MAY IMPROVE EXERCISE PERFORMANCE AND RECOVERY
A growing body of research indicates that shilajit can boost exercise performance, repair muscle fibers, and speed up the wound healing process after workouts and exercise-related injuries. This is possibly due to shilajit’s beneficial effects on oxygenation, as well as its antioxidant and anti-inflammatory properties.
Some studies have found athletes experienced less post-workout fatigue and were better able to reach peak muscular strength after taking shilajit supplements.2 Other studies have found shilajit aided in muscle elasticity and repair during an exercise training regimen. Some researchers find these findings to be promising in terms of shilajit’s potential benefits for people with chronic fatigue syndrome (CFS).8
COULD HELP TREAT IRON DEFICIENCY ANEMIA
In addition to fulvic acid, shilajit contains a number of minerals, including gold, silver, and copper. Notably, it also contains iron, which could help to treat the symptoms of iron deficiency anemia. Shilajit’s benefits for people with anemia have not been studied extensively, but some animal studies suggest that it is safe and effective.9
MAY REDUCE SEIZURE RISK
Some researchers argue that shilajit could help to treat chronic health conditions like epilepsy and psychotic disorders. Traditional Ayurvedic medicine already uses the resin to manage symptoms of epilepsy. In one animal study, shilajit reduced the number of seizures experienced by mice across a two-week period.10 However, human-based research is needed
HOW TO TAKE SHILAJIT
You can find shilajit supplements at many online shops, pharmacies, drugstores, and health food stores. Shilajit typically comes as a powder, which can be dissolved in a drink like water or milk. It can also be found in the form of a capsule.5
DOSAGE
Shilajit isn’t regulated by the U.S. Food and Drug Administration (FDA), which means there’s no set dosage that has been deemed safe and effective. However, in most clinical studies, the dose administered is between 300 and 500 mg per day. Often, people divide that into two doses, taken twice daily.5
If you are taking a shilajit supplement product, it's best to follow the dosing instructions from the manufacturer listed on the label. You can also talk to your healthcare provider for guidance on finding a safe and effective dose.
IS SHILAJIT SAFE?
Shilajit isn’t FDA-approved and the research on shilajit is limited. For these reasons, there is not enough information about its side effects or safety among different populations.
Talk to your healthcare provider before taking shilajit. They can advise you about potential drug interactions and side effects. Don’t take shilajit to treat a health condition or to replace a prescription drug without consulting your healthcare provider.11
POTENTIAL DRUG INTERACTIONS
There is no evidence of shilajit interacting with medications. However, research is limited and it is possible shilajit may interact with certain drugs.
For example, because shilajit may affect hormone levels, it may interact with medications that impact your hormones.10
Shilajit also contains iron. People who are taking iron-based medications or supplements to treat iron deficiency anemia may want to avoid shilajit supplements as taking the two together could raise iron levels to an unsafe amount.10
It's important to talk to your healthcare provider about any other supplements or medications you take before taking shilajit.
WHAT TO LOOK FOR
The FDA does not regulate supplements the same way it does food and drugs. To ensure a product's safety, look for shilajit supplements that have been third-party tested. Organizations like NSF International, Consumer Lab, and U.S. Pharmacopeia test products to confirm they contain the ingredients listed on the label and do not contain a harmful level of contaminants. Look for the organization's seal on the bottle.12
You'll also want to look for shilajit with a fulvic acid percentage of 60% or more. This ensures the product will be more effective. Additionally, look for words like “purified” on the label, and follow the instructions closely. Avoid raw, unprocessed shilajit, as it could be contaminated.5
CAN YOU TAKE TOO MUCH SHILAJIT?
No adverse reactions have been recorded from taking large doses of shilajit. However, there is not enough research to confirm shilajit is not toxic when taken in excessive amounts.
Shilajit contains iron, so you should avoid taking it if you have a condition or take medication that impacts iron levels. For instance, shilajit may not be safe for people with hemochromatosis, a genetic disorder that leads to excessive iron in the blood.10
People with hormone-related disorders may also be at risk for taking too much shilajit, as the mineral compound can impact hormone levels.10
SIDE EFFECTS OF SHILAJIT
The potential side effects of shilajit are unclear due to limited research.
Before taking shilajit, talk to your healthcare provider about any conditions you have and other medications you take regularly. This could impact your risk and potential side effects when taking shilajit.10
Like any other substance, shilajit can cause an allergic reaction. Call 911 or go to the emergency room if you experience any of the following symptoms of anaphylaxis (a severe allergic reaction) after taking shilajit:
- Dizziness
- Swelling in the face, tongue, eyes, lips, throat, or mouth
- Difficulty breathing, speaking, or swallowing
- Stomach pain
- Chest pain
- Rapid heart rate
- Hives
- Nausea and vomiting
- Diarrhea
A QUICK REVIEW
Shilajit’s purported health benefits include improved thinking and memory as well has heightened male fertility through higher sperm count and testosterone levels. There’s also evidence to suggest shilajit may lower the risk of seizures, dementia, altitude sickness, anemia, and bone loss, in addition to reducing inflammation and improving exercise performance.
However, shilajit isn’t regulated by the FDA, and evidence about its efficacy in treating health conditions is very limited. Talk to your healthcare provider before trying shilajit, and make sure you mention any other medications or supplements you’re currently taking.
