Shilajit for Women’s Bone Health

Can shilajit support women’s bone strength, especially after menopause? Here’s what the research shows, how it may work, and how to use it safely.

Why bone health matters at every age

Strong bones are built and maintained through a steady balance of building up new bone and breaking down old bone. In childhood and early adulthood we generally gain more than we lose, but from our mid-30s the balance can shift.

Around the menopause this shift can speed up as oestrogen declines, leading to lower bone mineral density and a higher risk of osteopenia and osteoporosis. Nutrition, vitamin D, sensible sun exposure, protein intake, and regular weight-bearing exercise remain the foundations. Many women also look at natural supplements to support this base. One that often comes up is shilajit.

What shilajit is—and why it’s discussed for bones

Shilajit is a natural resin that seeps from rocks at high altitude, especially in the Himalayas. It’s rich in fulvic acids and a spectrum of trace minerals. In traditional systems it’s classed as a rejuvenating substance, and modern laboratory work suggests it has antioxidant and anti-inflammatory activity.

Those properties are relevant because excessive oxidative stress and low-grade inflammation can tip bone remodelling in the wrong direction, accelerating bone loss. That is the theory; what most of us want to know is whether it has been tested in women.

The clinical evidence in postmenopausal women

A high-quality randomised, double-blind, placebo-controlled study followed 60 postmenopausal women with osteopenia for 48 weeks. Participants took either placebo, 250 mg of a standardised shilajit extract daily, or 500 mg daily.

Bone mineral density at the lumbar spine and femoral neck declined in the placebo group as expected, but the decline was dose-dependently reduced in the shilajit groups. The shilajit groups also showed favourable changes in bone turnover markers alongside reductions in oxidative stress and inflammation markers.

In plain terms, the women taking shilajit maintained bone density better than those on placebo over the year-long study, with signals that the supplement was calming the processes that drive bone loss after menopause.

This is encouraging, particularly because it’s a human trial in the group most at risk of bone loss. It is still just one study, and it used a specific, purified extract for almost a year, so we should be cautious about generalising to every product on the shelf or expecting rapid results. But as far as evidence goes in the supplement world, it’s a meaningful data point.

How shilajit may support bones

Several mechanisms likely work together. Antioxidant activity helps protect bone-forming cells from oxidative damage that otherwise nudges the body towards breaking down more bone than it builds. Anti-inflammatory effects may also reduce signals that accelerate bone resorption after menopause. In the clinical trial above, women on shilajit showed improvements in bone turnover markers consistent with a more favourable bone-building environment

Early laboratory and animal research adds a little colour to this picture. In cell and tissue models, shilajit appears to encourage stem cells to develop into bone-forming osteoblasts and to support bone repair, although these findings are pre-clinical and cannot be taken as proof for people. They are useful because they line up with the human data and offer plausible reasons for the effects seen in the trial.

What this means for women before and after menopause

If you are pre-menopausal and generally healthy, your priority remains diet, vitamin D status, resistance training, impact exercise where appropriate, and lifestyle habits such as not smoking and moderating alcohol. Shilajit is unlikely to be necessary for most younger women with good nutrition and training.

If you are peri- or postmenopausal and concerned about bone density, shilajit might be worth discussing with your GP or healthcare provider as one part of a broader plan that can include diet, strength and balance work, and where appropriate prescribed treatments. The clinical trial above suggests that a purified shilajit extract at 250–500 mg per day, taken consistently for many months, may help slow the usual decline in bone density at the spine and hip compared with placebo.

Practical pointers for getting the basics right

Supplements always sit on top of foundations. Make sure you are eating enough protein across the day, including calcium-rich foods, and that your vitamin D status is adequate, particularly through the darker months in the UK. Build two to three sessions of resistance training into your week, add some impact where it’s suitable for you, and work on balance to reduce fall risk. If you’re considering any supplement for bone health, do it as part of this bigger picture and not as a replacement for it.

Helpful next reads

If you want to go deeper, read our guides on how to take shilajit safely and consistently, our explainer on fulvic acid and why it matters in shilajit, and our overview of shilajit’s anti-ageing properties and heart health research. These articles build the wider picture and help you join the dots between energy, recovery and long-term skeletal health.

Further Reading:

Anti Aging Benefits of Shilajit

Fulvic Acid in Shilajit Explained

Medical disclaimer: This article is for information only and is not a substitute for personalised medical advice. Always consult your GP or healthcare professional before starting a new supplement, especially if you have a medical condition or take prescription medicines.

FAQs

Can shilajit help women maintain bone density?
Evidence suggests it may help. A year-long, placebo-controlled study in postmenopausal women with osteopenia found that a purified shilajit extract helped preserve bone mineral density and improved bone turnover markers. Use it as part of a broader plan that includes diet, vitamin D, resistance training and medical guidance.
How does shilajit support bone health?
Shilajit contains fulvic acids and trace minerals with antioxidant and anti-inflammatory activity. These properties may protect bone-forming cells and support a healthier balance between bone formation and resorption, which often shifts after menopause.
What dose was used in research?
In the human study, participants took 250 mg or 500 mg daily of a standardised, purified shilajit extract for 48 weeks. Follow the directions on your chosen product and speak with a healthcare professional before starting.
How long does it take to notice benefits?
Bone adapts slowly. The positive trial ran for 48 weeks, which points to steady, long-term use rather than quick results. Consistency matters alongside exercise and nutrition.
Is shilajit safe for women?
Purified, third-party tested products are generally well tolerated when used as directed. Quality varies widely, so choose reputable brands with certificates of analysis. If you experience side effects such as digestive upset, headaches or skin reactions, stop and seek advice.
Who should avoid shilajit?
Avoid during pregnancy and breastfeeding. Do not use raw or unpurified products due to contamination risks. If you have medical conditions or take prescription medicines, check with your GP or pharmacist first.
Can shilajit replace calcium, vitamin D or medication?
No. Shilajit is not a substitute for adequate calcium and vitamin D, a balanced diet, or prescribed osteoporosis treatments. It may be considered as a complementary option within a clinician-guided plan.
Should pre-menopausal women take shilajit for bones?
Most younger women can prioritise diet quality, vitamin D status and regular resistance training. Shilajit is not usually necessary before menopause unless recommended for specific reasons.
Is resin better than capsules for bone health?
Form matters less than purity, standardisation and testing. Resin is traditional, while capsules and powders are convenient for consistent dosing. Pick a product that is purified, independently tested and transparent about sourcing.
Can shilajit interact with medicines?
Interactions are not well studied. Because supplement quality and dosing vary, speak with your GP or pharmacist if you take prescription medicines or manage chronic conditions.
What are the signs of poor-quality shilajit?
Vague sourcing, no certificate of analysis, lack of third-party testing, and claims of being raw or unprocessed are red flags. High-quality products disclose standardisation, contaminant testing and batch numbers.
How should I take shilajit for best results?
Follow the manufacturer’s directions, start at the lower suggested dose, and take it consistently. Pair it with a protein-rich diet, adequate calcium and vitamin D, and a routine of resistance and impact training where suitable.

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