You’ve probably seen the videos. Someone on your feed is dipping a wooden spatula into a jar of black, tar-like goo, claiming it’s the "destroyer of weakness." It looks like driveway sealant. It smells like a mix of old leather and a goat’s stable.
People swear by it for everything from bench press PRs to fixing "brain fog." But let's be real—whenever a supplement goes viral on TikTok, the skepticism should be high. Is this just overpriced mountain dirt, or is there some actual chemistry happening here?
The short answer: does shilajit actually work? Yeah, kinda. But not in the "overnight superhero" way the marketing suggests.
It's Basically High-Pressure Compost
To understand if it works, you have to know what it is. Shilajit isn't a herb. It’s a herbo-mineral exudate. Basically, centuries of plant matter and microbial life got trapped in Himalayan rock layers. The intense pressure and temperature changes literally squeezed this organic "juice" out of the stones.
The heavy lifter here is fulvic acid.
Most high-grade resins contain between 15% and 60% fulvic acid. This molecule is a "transporter." It helps your cells actually absorb minerals that usually just pass through your system. If your body is a construction site, fulvic acid is the guy driving the delivery truck.
The Testosterone Question
This is the big one. Every "alpha" influencer is pushing shilajit as a natural steroid alternative.
The science is actually pretty interesting, though small. A 2015 study published in Andrologia took 96 healthy men between ages 45 and 55. They gave half of them 250mg of purified shilajit twice a day. After 90 days, the shilajit group saw a 20% increase in total testosterone and a 19% bump in free testosterone.
That’s not nothing.
However, context matters. These were middle-aged men whose levels were likely already starting to dip. If you're 22 and at your hormonal peak, you probably won't feel a thing. It seems to work best as a "restorative" for people who are actually running low, rather than a "booster" for people who are already fine.
Energy: Beyond the Caffeine Buzz
Most people expect shilajit to feel like a double espresso. It doesn't.
It works on the mitochondrial level. There’s some evidence—mostly animal-based but supported by small human trials—that shilajit helps with ATP production. ATP is the literal currency of energy in your cells.
In a 2019 study in the Journal of the International Society of Sports Nutrition, researchers found that 500mg a day helped athletes maintain muscle strength during fatiguing workouts. It didn't make them stronger instantly; it just helped them not "crash" as hard.
Honestly, that’s the most common feedback from regular users. You don’t feel "high." You just notice that at 3:00 PM, you aren't looking for a nap.
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The Brain Fog Factor
The "nootropic" claims usually point to shilajit's potential for neuroprotection. Researchers like Dr. Carlos Carrasco-Gallardo have looked into how fulvic acid interacts with tau proteins.
In Alzheimer’s, these proteins tangle up and choke brain cells. Fulvic acid appears to block those tangles in lab settings.
Does that mean it’ll help you remember where you put your keys? Maybe. Most users report a "sharper" feeling, likely due to the anti-inflammatory effect on the brain. But we’re still waiting on massive, gold-standard human trials to say for sure that it cures "fog."
The Scary Part: Heavy Metals
Here is where it gets sketchy. Since shilajit is literally squeezed out of rocks, it naturally contains minerals. Some of those are good (zinc, magnesium). Some are bad (lead, arsenic, mercury).
Raw, unpurified shilajit is dangerous. Period.
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A 2024 review found that many "raw" products sold online had levels of lead that could cause long-term toxicity. If you’re buying the cheapest jar on a random marketplace, you’re basically gambling with your kidneys.
Always, always look for Third-Party Testing and a Certificate of Analysis (COA). If a company can't show you a lab report for heavy metals, don't put it in your body.
Who Should Avoid It?
It’s not for everyone. If you have hemochromatosis (too much iron in your blood), stay away. Shilajit is packed with iron.
Also, it can lower blood pressure. If you're already on meds for hypertension, taking shilajit might drop your levels too low, leading to dizziness or fainting.
And if you’re pregnant or breastfeeding? Just don't. There’s zero research on safety for babies, and it's not worth the risk of heavy metal exposure.
How to Actually Use It
If you've decided to try it, don't just swallow a glob.
- The Form: Resin is generally considered "truer" than pills or powders, but it’s harder to dose.
- The Dose: Start with a pea-sized amount (about 250mg). Dissolve it in warm water or milk.
- The Timing: Morning is best. Taking it at night might keep you awake because of that ATP boost.
- The Cycle: Most herbalists suggest "cycling" it—taking it for 6-8 weeks and then taking a month off to let your body reset.
Actionable Next Steps
- Audit your source: Check if your current brand has a 2025 or 2026 lab report. If they don't list "Lead" and "Arsenic" levels, toss it.
- Track your baseline: Before starting, rate your afternoon energy and sleep quality on a scale of 1-10. Re-evaluate in 30 days.
- Consult a pro: If you're on heart or blood sugar medication, talk to a doctor before starting. It can interact with insulin and blood pressure meds.
- Stay hydrated: Fulvic acid moves minerals around; you need enough water to keep your kidneys flushing everything out properly.