Shilajit Benefits for Men and Women: Uses, Side Effects and How to Take It

Shilajit, or salajeet, has been part of traditional healing in Pakistan, India and Central Asia for centuries. Today, “shilajit benefits” is one of the most searched health topics in Pakistan. But which benefits are backed by research, and which are just marketing? In this guide we explain the main shilajit uses, what studies say about shilajit benefits for men and shilajit benefits for women, the possible side effects, and how to take shilajit safely.

What is shilajit?

Shilajit is a sticky, tar-like resin that seeps from rocks in the Himalaya, Karakoram and Hindu Kush mountains, including Gilgit-Baltistan and Chitral in Pakistan. It forms over a very long time as plant matter breaks down and becomes trapped between rock layers. Its main active compounds are fulvic acid, dibenzo-alpha-pyrones and a wide range of minerals. In English it is also called mineral pitch or mumijo.

Shilajit uses in traditional medicine

In Unani (tibb) and Ayurvedic practice, shilajit has traditionally been used as a general tonic for strength, stamina and vitality, for men’s health, for joint and bone support, and to help the body recover after illness. These traditional uses are the starting point for modern research, but not every traditional claim has been tested in clinical studies.

Shilajit benefits for men

1. Testosterone support

In a 90-day placebo-controlled study of healthy men aged 45 to 55, taking 250 mg of purified shilajit twice a day significantly increased total and free testosterone compared with placebo (Andrologia, 2016). This is the most quoted study on shilajit benefits for male health, but it was small and used a standardised extract.

2. Sperm count and fertility

An earlier clinical study in men with low sperm count (oligospermia) found that processed shilajit taken for 90 days improved total sperm count and sperm motility (Andrologia, 2010). Men with fertility concerns should still see a doctor, as low sperm count has many causes.

3. Muscle strength and fatigue

In an 8-week study of active men, those taking 500 mg of shilajit a day kept more of their muscle strength after a tiring exercise test than those taking placebo (Journal of the International Society of Sports Nutrition, 2019). This supports the traditional use of shilajit for stamina.

Shilajit benefits for women

1. Bone health after menopause

Bone loss speeds up after menopause. A 48-week placebo-controlled study in postmenopausal women with low bone density found that shilajit extract helped preserve bone mineral density, with better results at the higher dose (Phytomedicine, 2022). This is the strongest evidence so far for shilajit for women.

2. Energy and general wellbeing

Many women use shilajit as a daily tonic for energy. Shilajit contains iron and other minerals, but it should not replace iron tablets or treatment prescribed for anaemia. If you feel constantly tired, get your blood levels checked.

3. Skin

Shilajit is now added to some skin care products because of its antioxidant fulvic acid. Research on shilajit benefits for skin is still very early, so treat skin claims with caution.

Other possible benefits under research

• Healthy ageing: Laboratory studies suggest fulvic acid has antioxidant effects, but human evidence is limited.
• Brain health: Early laboratory research has looked at fulvic acid and brain proteins linked to memory, but there is no proof yet that shilajit prevents memory problems.
• High altitude: Shilajit is traditionally taken in mountain areas for stamina, but this has not been well studied.

How to take shilajit

1. Take a pea-sized amount of shilajit resin, about 300 to 500 mg, or follow the directions on your jar.
2. Dissolve it in a cup of warm (not boiling) water, milk or herbal tea and stir until it melts.
3. Drink it once a day, usually in the morning. Start with a smaller amount for the first week.
4. Use it regularly. The studies above lasted 8 to 48 weeks, so do not expect results in a few days.

Tip: use a dry spoon and keep the jar closed so the resin stays clean. Want to check if your shilajit is real? Read our guide on shilajit price in Pakistan and how to identify original shilajit.

Shilajit side effects

Purified shilajit was well tolerated in the studies above. Possible shilajit side effects and risks include:

• Contamination: Raw or unpurified shilajit can contain heavy metals, fungi or other impurities. This is the biggest risk, so buy purified shilajit from a seller you trust.
• Stomach upset or warmth: Some people feel mild stomach discomfort, warmth or a headache, especially at higher amounts.
• Hormone effects: Because it may raise testosterone, men with hormone-sensitive conditions should ask a doctor first.
• Who should avoid it: pregnant or breastfeeding women, children, people with iron overload (haemochromatosis), gout or high uric acid, and anyone taking regular medicines without medical advice.

Shilajit ke fayde: short Urdu summary

Frequently asked questions

What are the main shilajit benefits?

Research suggests purified shilajit may support testosterone and sperm quality in men, help retain muscle strength, and help preserve bone density in postmenopausal women. Traditionally it is used as a tonic for strength and stamina.

Can women take shilajit?

Yes, adult women can take shilajit, and one study found benefits for bone health after menopause. Women who are pregnant or breastfeeding should not use it.

When is the best time to take shilajit?

Most people take it once a day in the morning, dissolved in warm water or milk. Taking it at the same time each day helps you stay consistent.

How long does shilajit take to work?

Clinical studies measured results after 8 to 48 weeks of daily use, so give it at least a few weeks.

Is it safe to take shilajit every day?

Purified shilajit has been taken daily for up to 48 weeks in studies without serious side effects. Stick to a small daily amount and speak to a doctor if you have any health condition.

Related guides: Shilajit price in Pakistan and how to identify original shilajit · Pink salt benefits, uses and side effects

This article is for general information only and is not medical advice. Please consult a qualified doctor before using shilajit, especially if you have a health condition, are pregnant or take medicines.

References

• Pandit S, et al. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia. 2016. PubMed 26395129
• Biswas TK, et al. Clinical evaluation of spermatogenic activity of processed Shilajit in oligospermia. Andrologia. 2010. Read the study
• Keller JL, et al. The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. Journal of the International Society of Sports Nutrition. 2019. Read the study
• Pingali U, Nutalapati C. Shilajit extract preserves bone mineral density in postmenopausal women with osteopenia. Phytomedicine. 2022. PubMed 35933897