Supplement analysis backed by scientific evidence · PT

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Limited evidenceGeneral health

Shilajit

Shilajit has a handful of small, mostly single-site randomised trials pointing at bone density, collagen synthesis and fatigue resistance, which is interesting but far from established. The testosterone and energy claims that drive its popularity rest on one unreplicated trial, and unpurified product carries genuine heavy-metal risk.

What the science says

  • Bone mineral density in postmenopausal osteopenia Limited evidence

    A randomised, double-blind, placebo-controlled trial gave 250 mg or 500 mg/day of purified shilajit extract to postmenopausal women with osteopenia for 48 weeks and found dose-dependent preservation of bone mineral density alongside reductions in bone resorption markers, oxidative stress and inflammation. This is the strongest single trial in the shilajit literature, but it is one single-centre study awaiting replication.

  • Muscle strength retention and connective tissue Limited evidence

    An 8-week trial of 500 mg/day in recreationally active men found better retention of maximal voluntary strength after a fatiguing protocol versus placebo, and a companion trial reported increased serum Pro-C1alpha1, a marker of type I collagen synthesis. Sample sizes were around 60 or fewer and the work came from a single research group with industry support.

  • Raising testosterone Limited evidence

    The widely cited finding of increased total and free testosterone comes from a single 90-day trial of 250 mg twice daily in healthy men aged 45-55. It has not been independently replicated, and shilajit does not appear among the evidence-supported ingredients in systematic reviews of testosterone supplements.

  • Energy, fatigue and mitochondrial effects Limited evidence

    The mitochondrial bioenergetics rationale comes from rodent and in vitro work on fulvic acid and dibenzo-alpha-pyrones. Human trials measuring fatigue or energy directly are few, small, and not blinded to a standard that supports the marketing claims.

Dosage & safety

Studied doseTrials have used 250-500 mg/day of purified, standardised shilajit extract (typically standardised to fulvic acid and dibenzo-alpha-pyrone content), for 8 to 48 weeks. Doses above 500 mg/day have not been shown to add benefit.
SafetyRaw or unpurified shilajit can contain lead, arsenic and mercury, plus mycotoxins and free radicals, so use only purified products independently tested for heavy metals. Shilajit contains iron and should be avoided in hemochromatosis or iron overload. It may raise uric acid, so use caution in gout. Reported side effects at trial doses are mild (GI upset, dizziness). Avoid in pregnancy and breastfeeding for lack of data, and use caution alongside antihypertensive and antidiabetic drugs. Not prohibited in sport, but as with most Ayurvedic preparations, third-party testing matters for contamination risk.

Scientific references

Where to buy

Trace, Shilajit, Resin Honey Sticks, 30 Sticks

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