What is Shilajit? Benefits, Evidence and How to Take It
What is Shilajit? Benefits, Evidence and How to Take It
Shilajit is one of the most fascinating substances in the supplement world — and one of the most misunderstood. Used in Ayurvedic medicine for over 3,000 years, it's now attracting serious scientific attention. But with a market flooded with low-quality products and inflated claims, it's worth understanding what shilajit actually is, what it does, and what the evidence says.
What is Shilajit?
Shilajit (pronounced shee-lah-jeet) is a tar-like resinous substance found in the cracks of Himalayan rock faces, as well as in the Altai, Caucasus, and other high-altitude mountain ranges. It forms over centuries through the slow decomposition of plant matter, compressed and transformed by extreme pressure and temperature changes at altitude.
The result is a dense concentrate of minerals, fulvic acid, humic acid, and over 80 trace elements. In Ayurvedic tradition, shilajit is known as a "rasayana" — a rejuvenating substance that promotes wellbeing and longevity. Modern biochemistry is beginning to understand why.
The Active Compounds in Shilajit
Fulvic acid is the primary bioactive component, making up 15–20% of high-quality shilajit. Fulvic acid enhances the absorption of nutrients across cell membranes, acts as a powerful antioxidant, and has shown anti-inflammatory and neuroprotective properties in research studies.
Humic acids work alongside fulvic acid and have demonstrated antiviral and immune-modulating properties in laboratory settings.
Trace minerals including iron, zinc, magnesium, copper and selenium are present in naturally chelated forms that are highly bioavailable — meaning your body absorbs them efficiently.
Dibenzo-alpha-pyrones (DBPs) are unique compounds found in shilajit that appear to support mitochondrial function and energy production at the cellular level.
What Does the Research Show?
Testosterone and male reproductive health: A 2015 double-blind, placebo-controlled trial found that men taking processed shilajit for 90 days showed significant increases in total testosterone, free testosterone, and DHEA-S levels compared to placebo. This is one of the more robust findings in shilajit research.
Fatigue and physical performance: Research has shown shilajit supplementation can reduce fatigue and improve physical performance, partly through its effects on mitochondrial energy production and CoA metabolism.
Cognition-related research: Fulvic acid in shilajit has shown the ability to inhibit tau protein aggregation in laboratory studies — tau aggregation is associated with Alzheimer's disease. While this is preliminary research, it points to potential neuroprotective effects.
Iron deficiency: A 2017 study found shilajit supplementation significantly improved iron levels in women with iron deficiency anaemia, supporting its traditional use for fatigue and weakness.
Our Shilajit Complex Formula
Pure shilajit is effective — but our Shilajit Complex adds four complementary ingredients that amplify its benefits:
- Lion's Mane Mushroom — studied for cognitive support and nerve growth factor (NGF) stimulation
- Reishi Mushroom — adaptogen with immune-modulating and stress-reducing properties
- Ashwagandha — the most clinically researched adaptogen for stress, anxiety and physical performance
- Maca Root — Andean plant with evidence for energy, reproductive-health research and hormonal balance
Together, these create a comprehensive energy and cognitive support formula rather than a single-ingredient product.
How to Take Shilajit
Take 2 capsules in the morning, ideally with food. Shilajit is best taken consistently over several weeks — most people notice effects after 2–4 weeks of regular use. It pairs exceptionally well with NMN Plus for a comprehensive energy and longevity stack.
What to Look for in a Shilajit Product
Quality varies enormously. Look for products that specify Himalayan origin, purified and standardised fulvic acid content, and third-party testing for heavy metals — raw shilajit can contain lead, arsenic and other contaminants if not properly processed.
Written by Dr Chun Tang, MBChB, MRCGP — founder of Little Ox and UK GP with 26 years of clinical experience.