IF YOU FREQUENT bodybuilding TikTok, you're probably familiar with the substance shilajit.
“Shilajit has been used in Ayurvedic medicine for centuries, but it’s been making the rounds on TikTok lately thanks to claims that it promotes muscle growth, increases male fertility, and enhances sexual health," says Kim Yawitz, R.D. "In fact, many people refer to it as ‘natural Viagra.’”
Sounds too good to be true—because it might be. Ahead, what dietitians want you to know about this trendy supplement.
What is shilajit?
The black tar-like substance has been used for centuries for anti-aging and medicinal properties among Ayurvedic practitioners.
Christiane Matey, R.D.N., founder of MINT Nutrition says it roots in Ayurvedic medicine, which has been practiced in Eastern cultures for thousands of years. Every once in a while, a trend creeps its way into Western culture. “Herbs like ashwagandha, ginseng, and curcumin bring many health benefits and are now commonly used in America. Shilajit, a nutraceutical known for its medicinal properties, seems to be the latest trend.”
Shilajit, sometimes called mumijo or mumie, is available as a supplement in powder, and liquid form. In its natural form, it's a resin-like substance that’s found in the Himalayans and other mountain ranges in Asia and Russia.
“Its origins are a bit of a mystery. Some researchers believe it’s a byproduct of plant decomposition, while others have theorized that it comes from animal excrement or the rocks themselves,” she says. Shilajit contains dozens of minerals and other nutrients—most notably an antioxidant and anti-inflammatory compound called fulvic acid.
Its composition differs based on its origins, so there are several variations of shilajit, Matey says. Generally, it contains an abundance of humic acid, potassium, magnesium, zinc, selenium, calcium, protein, fatty acids, and bioactive compounds.
Does shilajit have health benefits?
Unclear.
Overall, very few studies have been conducted on shilajit, says Yawtiz. Most of them have been small and short-term. “We’d need quite a few more high-quality studies to know for sure if there’s any benefit to taking shilajit,” she says.
With that in mind, there are a few small studies that suggest that taking shilajit may boost testosterone levels, improve exercise performance, and protect against cognitive decline—part of the reason it's gaining traction online.
In one 2016 study, men taking 250 milligrams of shilajit daily had significant increases in testosterone and DHEA (both necessary for muscle growth and sexual performance) after 90 days, says Yawitz. A 2021 study on adults with mild to moderate Alzheimer’s disease showed significant improvements in their mental state after taking a combination of shilajit and B-vitamins for 24 weeks.
While preliminary results are promising, research is too limited to be considered scientifically significant.
Does taking shilajit have risks?
Shilajit has generally been well-tolerated in those small clinical trials—but that doesn’t necessarily mean that all supplements are safe. “Researchers in one study analyzed samples of shilajit and found potentially toxic amounts of heavy metals—including mercury, lead, and chromium—in some of them,” Yawitz says.
As always, before adding any supplement to your routine, it’s important to talk with your doctor or dietitian. If your trusted healthcare professional has given you the green light for shilajit, Matey recommends choosing a product that is medical grade, lab-tested, purified and screened for toxic components.
Because shilajit hasn’t been studied much and isn’t regulated by the FDA, there’s no accepted recommended dose. “Based on a small handful of clinical trials, low doses (250 to 500 milligrams daily) appear to be safe and well-tolerated,” but—you guessed it—there haven’t been enough studies to know if it’s safe in higher doses or when taken long-term, says Yawitz.
Side effects can include toxicity from impure supplements, allergic reactions, blood sugar dysregulation, gastrointestinal issues, nausea, vomiting, stomach cramps and diarrhea, Matey says. Talk to your doctor about any contraindications with current medications you might be taking. “Individuals with hemochromatosis, thalassemia, or sickle cell anemia should avoid taking shilajit,” Matey says.
Should you take a shilajit supplement?
The short answer: Probably not.
At this point, Yawitz concludes there are not enough scientific evidence to support taking shilajit supplements. “Sure, there are studies suggesting that taking it could bring about certain health benefits. However, most of these studies have very small sample sizes, making it difficult to draw any conclusions for the general population.”
Be aware of fake shilajit products on the market, too. Shilajit is very difficult to harvest, and the FDA doesn’t regulate dietary supplements, so it's easy for producers to put out fake, and dangerous, products. “Unless you can find a product that’s been tested by a reputable third party (like NSF or Informed Choice), there’s really no guarantee you’re buying pure shilajit,” she says.
