Shilajit benefits: what the research actually shows
Medically reviewed by Awaiting reviewer, MD · July 2026Research on shilajit is limited but active. The evidence base is strongest for cognitive and energy end-points in small trials of purified extract; moderate for testosterone in middle-aged men; preliminary for skin, hair, and immune claims; and insufficient for the miracle-cure language common in supplement marketing. This guide grades what the papers actually show, and links to the primary sources so you can read them yourself.
Primary benefits by evidence grade
Purified shilajit at 250 mg once daily improved cognitive endpoints and reduced fatigue markers in a placebo-controlled trial of healthy older adults. [PubMed 22482077] Moderate evidence
A 90-day trial in 60 healthy men aged 45 to 55 reported roughly a 20 percent rise in total testosterone at 500 mg twice daily compared with placebo. [PubMed 26395129] Moderate evidence
An 8-week trial of resistance-trained men found improvements in muscle strength and recovery markers with 500 mg of purified shilajit per day. [PubMed 30728074] Preliminary evidence
Energy and mitochondrial support
A small randomised trial in older adults reported improved subjective fatigue and physical performance after 8 weeks of purified shilajit at 500 mg per day [PubMed 22771318]. The mechanism is proposed to involve mitochondrial CoQ10 support; direct human confirmation is limited.
Related studies
A short reading list from the primary literature. We evaluate research on the hierarchy peer-reviewed RCT > systematic review > cohort > case series > mechanism-only. Brand claims are never counted as sources.
- Pandit S et al. Clinical evaluation of purified shilajit on testosterone levels in healthy volunteers. Andrologia, 2016. N = 75. [PubMed 26395129]
- Keller JL et al. The effects of purified shilajit on skeletal muscle adaptations. J Int Soc Sports Nutr, 2019. N = 63. [PubMed 30728074]
- Stohs SJ. Safety and efficacy of shilajit (mumie, moomiyo). Phytother Res, 2014. Narrative review. [PubMed 23733436]
- Carrasco-Gallardo C et al. Shilajit, a natural phytocomplex with potential procognitive activity. Int J Alzheimers Dis, 2012. Mechanism review. [PubMed 22482077]
What the research does not support
Marketing claims that lack meaningful clinical evidence at this time include: direct hair regrowth in men, guaranteed testosterone gains in young adults, weight loss without dietary change, and any “cure” or “reverse” language for chronic disease. Evidence grade for these: insufficient.
Frequently asked questions
Is shilajit safe to take daily?
Purified shilajit at 250 mg to 500 mg per day appears well tolerated in published trials of up to 12 months in healthy adults. Unpurified product can contain heavy metals and should be avoided. See our safety monograph for contraindications, drug interactions, and adverse-event data.
How much shilajit should a first-time user take?
Start at 250 mg once daily for the first seven days, taken with warm water on an empty stomach. If no side effects appear, ramp to the trial-standard 500 mg per day. See the how-to guide for the full protocol.
Does shilajit actually raise testosterone?
One 90-day randomised trial in 60 middle-aged men reported a 20 percent rise in total testosterone at 500 mg twice daily [PubMed 26395129]. The sample is small, and the result may not extrapolate to younger men. Evidence grade: moderate.
Himalayan vs Altai: does the origin matter?
Both regions produce genuine shilajit. Himalayan resin carries a small price premium partly for tradition and partly for slightly higher fulvic acid concentrations in some samples. Altai resin from a reputable supplier is chemically comparable and often cheaper per gram. Read the buying guide for sourcing detail.
Who should not take shilajit?
Do not take shilajit if you are pregnant, have hemochromatosis, take lithium, or take blood thinners without medical advice. If you have kidney disease, gout, or a heavy-metal exposure history, discuss with your doctor first.