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This sticky phytocomplex may have health benefits — but the science and safety data is lacking
Shilajit is a black, sticky substance that’s left over when plants die and decompose. It develops over centuries in the crevices of rocks and boulders. It was first harvested in the Himalayan region of Southeast Asia. But you can also find it in mountainous areas around the globe — as well as in supplements at your local drug store.
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Shilajit has been used in traditional Ayurvedic medicine for thousands of years. More recently, it’s gained popularity in the West as a supplement. Advocates claim it contains micronutrients that can slow aging, improve fertility, fight cancer and more.
Is there any truth to those claims? And is shilajit safe to try? Robert Saper, MD, MPH, Chair of the Department of Wellness & Preventive Medicine and holder of the Nancy J. & Michael F. Roizen Chair in Wellness, reviews the science.
The word “shilajit” means “conqueror of mountains and destroyer of weakness” in Sanskrit. Early Ayurvedic texts categorized shilajit as a rasayana. Rasayanas are substances that improve the quality of plasma and, as a result, all of the tissues in your body. More broadly, Ayurvedic texts claim shilajit prolongs life by healing and preventing disease.
Supplement manufacturers are latching on to those supposed benefits and selling shilajit as liquids, powders, gummies, pills and tablets. It’s sometimes combined or fortified with ingredients like adaptogens, herbs or minerals. There are also different types and grades of shilajit, which can impact the way it looks and tastes.
But does it actually work?
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Dr. Saper says modern scientific research on shilajit suggests it may have healing properties. But there’s very little data available. And the data that do exist aren’t very credible.
“There are only a few studies that assess shilajit’s impact on different medical conditions. And almost all of those studies are small and have methodologic problems,” he explains. “They alone don’t warrant or justify the use of shilajit in a clinical setting.”
So, what do we know about shilajit’s health benefits? And is it safe to try? Dr. Saper shares.
Shilajit is rich in fulvic acid, a chemical formed by bacteria, fungi and other microorganisms as they break down dead plant and animal material.
Fulvic acid has been shown to have a number of possible health benefits … in test tubes. But test tubes aren’t human bodies. There’s no telling whether those healthy effects would do anything for your body.
And even if we did know fulvic acid was helpful, safe and effective, Dr. Saper reminds us that we can’t assume the same about shilajit.
So, as we go through shilajit’s possible health benefits, keep in mind that shaky evidence around fulvic acid is driving many of these claims.
Dr. Saper says that shilajit is widely promoted as an anti-aging supplement.
Chalk it up to fulvic acid. It’s an antioxidant, which means it protects our cells from damage caused by oxidative stress. That sounds promising.
The trouble is, we also know it has oxidative properties, too, especially when consumed in high doses. That means it could, potentially, increase oxidative stress. And that’s not a good thing.
Small studies found shilajit may enhance collagen production, reduce fatigue, and improve muscle strength and recovery. But much more research is needed to confirm these findings.
Shilajit is also promoted as an anti-aging supplement because of promising early evidence that it may stave off cognitive decline. A 2023 laboratory study found that shilajit harvested from the mountains of northern Chile may help slow the progression of Alzheimer’s disease.
When you have Alzheimer’s, clumps of proteins called amyloid form plaques on your brain. Those plaques damage brain cells, causing memory loss. The study found that the fulvic acid in shilajit may help:
While these findings are exciting, much more research is needed to confirm whether shilajit can actually improve brain health.
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Ayurvedic medicine classifies shilajit as an aphrodisiac. It’s also long been used to treat male infertility.
Some preliminary studies have suggested that shilajit supplementation may increase testosterone levels and boost sperm count. But these studies are more than a decade old and have very small sample sizes. More research is needed to determine shilajit’s impact on male sex hormones and fertility.
Shilajit is used in Ayurvedic medicine to treat a wide range of inflammatory conditions, from eczema to diabetes.
“The claim is that shilajit blocks the release of the chemicals, like histamine, that our immune system secretes when exposed to an allergen,” Dr. Saper explains.
But there’s a problem with that line of thought. According to a 2018 review, research into fulvic acid shows it can be both pro- and anti-inflammatory. Given these contradictory findings, this next claim may surprise you.
Inflammation is an immune response. When your immune system kicks into gear, it causes a certain amount of inflammation. So, you may be wondering how shilajit could, theoretically, reduce inflammation and improve your immune function.
Scientific studies dating back to the 1980s and 1990s claim that shilajit and fulvic acid have immunomodulatory properties. That means they can both enhance or suppress your immune system as needed.
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Research into shilajit as an antiviral and anti-cancer supplement — which we’ll get to shortly — suggests it may have immunomodulatory properties. But, again, we need more data to fully understand how the supplement impacts immune function.
2015 and 2020 studies suggest that shilajit may have modest antiviral properties. But Dr. Saper notes that these effects were observed in test tubes — not in humans.
Research suggests shilajit might make chemotherapy more effective. There’s also some evidence that it can inhibit or kill breast cancer cells, bladder cancer cells and more.
Dr. Saper says that while it’s still way too early to say that shilajit has anti-cancer properties, these early studies have been encouraging.
Small studies found promising evidence that shilajit may speed bone healing and slow bone loss due to osteoporosis. But much more research is needed to confirm these benefits.
Laboratory studies suggest fulvic acid is rich in iron. And several Ayurvedic texts claim that the fulvic acid in shilajit improves iron absorption. This property has been observed in plants, but not yet in humans.
Shilajit is rich in magnesium, which may help relieve anxiety by:
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Keep in mind that getting too much magnesium can make you sick, especially when you get it in supplement form. And you can’t be sure exactly how much magnesium you’re getting when you consume shilajit supplements.
It’s possible that there’s a place for shilajit in your self-care routine. But if you’re living with anxiety, the supplement aisle shouldn’t be your first stop. A healthcare provider can help you find better solutions.
It’s not clear if shilajit can benefit your health. But could it do any harm? Dr. Saper says its safety depends on how it’s prepared.
“Shilajit, in its natural form, is likely to have a number of impurities — such as heavy metals and microbial organisms (think viruses, bacteria, fungi and such) — that aren’t appropriate for human consumption,” he explains.
A 2024 review of recent research found that raw shilajit often contains the following toxic or potentially toxic materials:
Shilajit is a naturally occurring mixture of different natural materials. That means not all batches are the same. Location, plant life, temperature and other factors change its composition, nutritional makeup, color and taste. That makes it hard to guarantee quality or determine a safe dosage.
In theory, shilajit products go through a purification process to limit or eliminate harmful contaminants. But remember: The U.S. Food and Drug Administration (FDA) doesn’t regulate supplements. That means you can’t know for sure what you’re taking. And that can be dangerous: A 2025 study found that some shilajit supplements actually had higher levels of the toxic heavy metal thallium than the raw variety.
Dr. Saper advises only buying supplement brands as recommended by a healthcare provider. And choose ones that have been tested by an independent laboratory. Those products will have a seal on them, as well as a certificate of analysis (COA). Third-party testing isn’t foolproof. But it’s the best way to confirm your shilajit supplement doesn’t have significant levels of heavy metal or microbial contamination.
There isn’t much information out there about side effects associated with shilajit use, says Dr. Saper
“It’s rare to conduct post-marketing surveillance of supplements and their side effects,” he notes. “So, all we have to go on are the very few clinical trials that have been done. Those trials suggest that shilajit is relatively safe when taken as directed.”
Fulvic acid and shilajit sometimes cause sore throat, headaches and dizziness. Other reported side effects include:
As with any over-the-counter supplement, stop taking shilajit immediately if it’s causing unpleasant side effects.
While some of the health claims around shilajit are exciting, they could also cause unintended problems. If shilajit really does reduce blood pressure, for example, it could be dangerous to take if you already have low blood pressure.
“If you’re considering using shilajit, you should first consult your physician,” Dr. Saper urges. Your provider will review your medical history and medications to determine whether the risks outweigh the potential benefits.
Your provider may recommend skipping shilajit if you:
Because there’s not much research on its safety, it’s best not to give shilajit to children.
We’ve reviewed 11 popular claims about the healing properties of shilajit because you have to stop somewhere. But for shilajit advocates, the list of possible ways shilajit could improve your health and well-being goes on and on. They claim it can relieve altitude sickness, reduce cholesterol, improve gut health and much more.
But remember: The evidence just isn’t there to say that it prevents, treats or cures any medical condition. If you’re interested in trying it, you can probably do so safely, under the watchful eye of your provider.
But the best plan, Dr. Saper advocates, is to wait and see how the science pans out.
Learn more about our editorial process.
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