You might not expect a sticky, black substance found between rocks to be healthy, but that’s exactly what shilajit is. It forms when plants die and decompose, creating a mineral-rich substance.
Shilajit has been used in traditional Indian medicine, called Ayurveda, for a very long time. People used it to help have more energy, live longer and stay healthy. Now it is available in the United States, so you can find it at your local pharmacy.
More and more people mix shilajit with honey, either in stick form or as a liquid, hoping to slow aging, improve fertility and even fight cancer. Some users swear by it, while others are skeptical.
To make sense of it, we talked with Tiffone Powers-Parker, MS, RD, a dietitian and nutritionist, about shilajit’s benefits and risks.
What is shilajit?
Shilajit, also called mumie or mineral pitch, is a mineral-rich substance that is found in the Himalayan Mountains. It is also gathered in countries like Russia, Tibet, Afghanistan and Chile.
“Shilajit has lots of minerals and fulvic acid. Fulvic acid is a chemical made by bacteria, fungi and other tiny organisms as they break down dead plants and animals,” Powers-Parkers said. “It has antioxidants, which can help protect the body, and it may help reduce swelling and pain.”
Because it tastes bitter, smoky and unpleasant, people often mix shilajit with honey, fruits and vegetables to make it easier to swallow. Shilajit honey is a new way of using it, made by adding shilajit extract to raw honey.
Where can you find shilajit?
You can find shilajit at many vitamin shops and drugstores, not just in the Himalayan Mountains. It comes in a few different types.
“There is raw resin, which is sticky and usually sold in jars. More concentrated extracts come in pills, gummies or powders,” Powers-Parker said. “However, most products do not tell you how much fulvic acid they have.”
Purified resin usually has about 6-7% fulvic acid, while extracts can have about 60-70% fulvic acid.
Some supplement blends also include shilajit in green powders or CoQ10 products. Some energy drinks mix shilajit with carbonated water, green tea and various fruity flavors.
What are the claimed benefits of shilajit?
Shilajit is marketed for a long list of health benefits, but the truth is most of these claims are not backed by enough scientific proof.
Some of the popular claims include:
- Boosting testosterone and fertility
- Increasing collagen and bone density
- Supporting brain health and potentially lowering the risk of Alzheimer’s disease
- Lowering blood sugar and cholesterol
- Boosting CoQ10 levels for heart health
While early test tube and animal research is promising for some of these areas, Powers-Parker said the results aren’t conclusive.
“Some studies say it might help your immune system and assist your body in dealing with stress, which is why it’s often labeled as an adaptogen,” Powers-Parker said. “But even though it has minerals, the amount you get is small compared to what you get from normal foods. It is not a sure fix.”
Are there safety concerns?
Like many supplements, shilajit isn’t risk-free. The main safety issues come from heavy metals, contamination and how it might affect some health conditions.
- Heavy metal: Unpurified shilajit can contain lead, arsenic, mercury and other metals.
- Allergic reactions: People sensitive to honey or bee products may experience itching, swelling or difficulty breathing.
- Medication interactions: Shilajit may interfere with blood sugar-lowering drugs, thyroid medications and other prescriptions.
- Digestive issues: Some users report nausea, upset stomach or mild digestive discomfort.
“There are a lot of counterfeit products on the market,” Powers-Parker said. “Some supplements have been found to contain lead, fungus and other contaminants.”
Who should and shouldn’t take shilajit?
Shilajit is well tolerated in most adults when taken at daily doses of up to 2,000 mg but that doesn’t mean it’s safe for everyone.
“If you take any medications, check with your health care provider to avoid drug interactions,” Powers-Parker said. “People who take blood sugar-lowering medications, diuretics or hypertension medications should not take shilajit without first consulting with their provider.”
Other people who should not use shilajit include:
- Children
- Pregnant people
- Breastfeeding or nursing mothers
- People with heart disease, liver or kidney disease or hemochromatosis, a condition that causes your body to absorb too much iron
Tips for safe and responsible use
If you’re curious about giving shilajit a try, Powers-Parker shared these safety tips:
- Read the label carefully: Make sure the product lists the form and amount of shilajit. Some products exaggerate their contents or fail to include the active ingredient, fulvic acid.
- Check the product's purity: Avoid products with heavy metals, mold or other contaminants. Look for a seal that shows it has been tested by a third party and look for a certificate of analysis (COA).
- Consider absorption: Some pills might not dissolve well in your stomach. Try putting a pill in water to see if it dissolves easily.
- Start small: If your provider says it’s okay, start with the lowest recommended dose to see how your body reacts.
- Watch for side effects: Stop taking it if you notice unusual symptoms like stomach issues or allergic reactions.
Supplements are not regulated in the same way as medicine, so the quality can vary widely. That’s why it's helpful to get advice from an expert before adding shilajit to your routine.
Other natural ways to boost your energy
If your main goal is increased energy and focus, there are simple lifestyle habits that can naturally support you.
- Balanced meals: Include lean protein, fiber and complex carbs to stabilize blood sugar and energy levels.
- Hydration: Even mild dehydration can cause fatigue.
- Regular exercise: Movement boosts circulation, energy and mental clarity.
- Consistent sleep schedule: Adults need seven to nine hours of sleep each night to feel rested.
- Stress management: Mindfulness, deep breathing or meditation supports focus and reduces tiredness.
Bottom line
Shilajit supplements might seem like a natural way to boost energy but we don’t know much about their safety and effectiveness. Shilajit combined with honey is generally safe when taken correctly, but it’s not a replacement for eating good food, staying active and getting enough sleep.
If you’re interested in shilajit honey or other natural products, talk to a Banner Health specialist. They can help you make safe, proven choices that support your health.
