Shilajit in Ayurveda: Ancient Uses & Modern Science
Ayurveda has long classed shilajit as a rasāyana—a rejuvenating substance used to support vitality and resilience. Today, researchers are studying its key compounds and potential benefits. Here’s how the classical wisdom stacks up against modern evidence, plus how to choose a quality product safely.
What Ayurveda says about shilajit
In classical Ayurvedic literature, shilajit (śilājatu) is repeatedly described as a powerful rasāyana—a category of therapies aimed at promoting longevity, strength and resilience. References appear across core texts such as the Charaka Saṃhitā and Suśruta Saṃhitā, where it’s recommended to bolster bala (vital strength) and overall vitality.
Traditional preparation and use
Historically, practitioners placed great emphasis on purification (śodhana) before use. While specific recipes vary, the principle is to process raw shilajit with suitable media to remove impurities and standardise it for safe consumption. Contemporary analytical work shows that purification steps – such as processing with herbal decoctions – alter the chemical profile in ways to enhance safety and activity, illustrating the rationale behind classical śodhana.
How it was taken: In practice, shilajit was commonly advised in pea-sized portions, often with a suitable anupāna (carrier) such as warm water, milk or herbal tonics, chosen to fit the individual’s constitution and the clinical goal. While traditional texts vary, the unifying themes are modest dosing, gradual titration and attention to digestion and lifestyle.
Note: Modern products vary in concentration. Always follow the manufacturer’s instructions and seek advice if you have a health condition or take medicines.
What modern science says (human studies you should know)
- Energy & recovery under fatigue: In a double-blind, placebo-controlled trial, adults supplementing shilajit showed signs consistent with better muscle recovery and reduced fatigue-related decline versus placebo during a structured protocol. While promising, it was a relatively small study and not a diagnosis-level outcome.
- Male hormones (mid-life men): A randomised, placebo-controlled study in healthy men (45–55 years) taking purified shilajit (250 mg twice daily for 90 days) reported increases in total and free testosterone and DHEAS versus placebo. This suggests a potential androgen-support signal, but replication and broader population data are still needed.
- Broader safety/efficacy context: Narrative and systematic reviews summarise antioxidant, anti-inflammatory and adaptogenic properties from preclinical and early human data. These reviews call for more robust trials, standardised products and dose–response clarity—exactly what you should look for as a consumer.
Who should avoid or seek advice first: Anyone pregnant or breastfeeding; people with gout, haemochromatosis or kidney issues; and those on prescription medicines (e.g., antihypertensives, anticoagulants). If in doubt, consult a clinician.
How to use shilajit today (practical guide)
- Form: Soft resin is closest to traditional use; capsules are convenient but may include fillers.
- Dose: Follow the product’s label. Many UK products suggest ~200–500 mg/day of purified extract; with resin, a pea-sized amount is typical. Start low and assess tolerance.
- Timing & pairing: Morning or early afternoon with warm water or milk is common in Ayurveda; consistency matters more than timing.
- Stacking: Keep it simple at first. If combining with other adaptogens (e.g., ashwagandha), introduce one change at a time to understand effects.
- Track outcomes: Energy, training recovery, sleep quality and mood are practical checkpoints over 4–8 weeks.
How Ayurveda and science align (and where they don’t)
- Alignment: The rasāyana idea of supporting resilience maps well to modern adaptogenic and mitochondrial hypotheses. Constituents like fulvic acids and DBPs tie the traditional concept to plausible mechanisms under study.
- Gaps: Dose standardisation, long-term safety in diverse groups, and head-to-head trials are limited. Expect refinement as better trials report.
Related Articles:
Shilajit for Energy: Natural Fuel for Tired Bodies
Top 10 Health Benefits of Shilajit
Important: This article is for information only and isn’t medical advice. Speak to a healthcare professional if you have any condition, take medicines, or are considering new supplements.