What Does Shilajit Do? The Research

What does shilajit do? In plain terms, it supplies fulvic acid and a mix of trace minerals, and it has been studied, mostly in small trials, for energy, physical performance and cellular health. Shilajit is a dark, sticky resin that seeps from rock in high mountain ranges and has a long history in traditional practice. The research is promising but early: a handful of small human studies, plus a larger body of lab and animal work. Purity is the big practical issue, because raw shilajit can contain heavy metals. Here is what shilajit is, what is inside it, what the evidence shows, and how to choose a product you can trust.

Key takeaways

Shilajit is a mineral-rich mountain resin formed slowly from broken-down plant material.
Fulvic acid, related humic substances and trace minerals are its best-known components.
The human research is small and early, so read shilajit claims with care.
Raw shilajit can carry heavy metals; choose only purified, third-party tested products.

What is shilajit, and where does it come from?

Shilajit is a mineral-rich resin that forms in mountain rock over long periods as plant material breaks down. It is found in the Himalayas and other high ranges, where it seeps from cracks in the rock during warm months. Collectors gather the raw material, which is then cleaned and purified before it becomes a supplement.

The name is often translated from Sanskrit as "conqueror of mountains." In Ayurveda, India's traditional system of practice, shilajit was classed as a rasayana, a substance used to support vitality. Traditional use is interesting history, but it is not the same as modern evidence, so the rest of this article sticks to what has been measured.

What is in shilajit?

Its best-known components are fulvic acid, related humic substances and trace minerals. A 2025 review in Critical Reviews in Analytical Chemistry catalogued the main groups:

Fulvic acid: a small, water-soluble organic acid formed as plant matter breaks down in soil and rock. It is the compound most often linked to shilajit's effects in research.
Humic acids and related compounds: larger cousins of fulvic acid, plus plant-derived compounds such as dibenzo-alpha-pyrones.
Minerals: a wide range, including iron, magnesium, zinc, calcium and many trace elements, depending on where the shilajit formed.

Because shilajit is a natural material, its make-up varies by region and by how it is purified. That is one reason a measured, tested extract is easier to rely on than raw material.

What does shilajit do? What the research shows

Human research on shilajit is small and early, so claims should be read with care. Here is a fair summary by type of evidence.

Energy and physical performance

The best-known human study, published in 2019 in the Journal of the International Society of Sports Nutrition, gave 63 recreationally active men purified shilajit (250 or 500 mg a day) or a placebo for eight weeks. Only the 500 mg dose helped, and only in the stronger half of the group, who held on to more muscle strength after a fatiguing exercise test. It was a small trial, but it is one of the clearer pieces of human evidence and it fits shilajit's traditional reputation for vitality.

Cellular energy

Much of the interest in shilajit and cellular energy comes from lab and animal research suggesting it may support mitochondria, the parts of the cell that produce energy. These findings are a reason to keep studying shilajit, not proof of an effect in people.

Minerals and absorption

Fulvic acid binds minerals, and researchers have long been interested in whether it helps carry them in a form the body can use. This is an active area of study rather than a settled one.

Memory and brain function

Shilajit's fulvic acid has been studied in the lab for its role in brain health, and reviews describe it as a candidate worth more research. Good human trials are still lacking.

Area	Strength of evidence today
Strength retention after exercise	One small randomized human trial
Cellular energy	Mostly lab and animal studies
Mineral absorption	Early research on fulvic acid
Memory and brain function	Mostly lab studies and reviews

Is shilajit safe?

Raw shilajit can contain heavy metals, so only purified, third-party tested products make sense. A 2024 review in Biological Trace Element Research examined both the useful minerals and the metals, such as lead and arsenic, that can occur in shilajit, and stressed the need for purification and testing. Purified shilajit has been well tolerated in the small human studies done so far, but long-term data is limited.

Check with your healthcare provider before taking shilajit if you are pregnant or nursing, take any medication, or have a medical condition. Follow the product label and do not exceed the recommended dose.

How to choose a shilajit supplement

Insist on third-party testing. Every batch, for purity and potency, from an outside lab. Our guide to how to read a certificate of analysis shows what to look for.
Look for a stated amount. A label should say how much shilajit is in each serving.
Read the whole formula. Many products pair shilajit with other ingredients; each one should be listed by amount.
Choose a format you will stick with. Resin, powder and capsules all exist; consistency matters more than format.

One option is Shilajit+, a capsule formula that provides 500 mg of shilajit extract per two-capsule serving with tongkat ali and ashwagandha root extracts, magnesium, zinc and boron, every active listed by amount. Shilajit+ supports cellular health and energy and enhances metabolic health.* It is caffeine-free, comes in a gelatin capsule, and every batch is third-party tested and made in an NSF-certified, GMP-certified, FDA-registered U.S. facility; see our standards.

Shilajit works best as one part of an energy routine, not the whole of it. Sleep, daylight, movement and steady meals do most of the work; our guide to natural energy: food, sleep, and adaptogens covers the foundations, and Adaptogens 101 explains the roots that often appear alongside shilajit.

Frequently asked questions about what shilajit does

What does shilajit do for energy?

Shilajit has been studied for energy and physical performance, and one small randomized trial in recreationally active men found that 500 mg a day helped the stronger participants keep more muscle strength after a fatiguing exercise test. Lab research also points to a possible role in cellular energy. More human research is needed.

What is fulvic acid?

Fulvic acid is a small organic acid formed as plant matter breaks down. It is a main component of shilajit and binds minerals, which is why researchers study its role in mineral absorption.

How long does shilajit take to work?

The best-known human study ran for eight weeks. Give any shilajit product consistent daily use for at least that long before you judge it, and follow the label directions.

Can shilajit be taken with other supplements?

Many formulas combine it with roots such as ashwagandha and with minerals. If you already take a multivitamin or mineral supplement, add up your zinc and other minerals, and check with your healthcare provider if you are unsure.

Why is purity such a big deal with shilajit?

Because shilajit forms in rock, unpurified material can contain heavy metals. Purification and batch testing by an outside lab are the only reliable ways to know a product is clean.

Sources

Individual results vary.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

What Does Shilajit Do? Fulvic Acid, Minerals and the Research