Shilajit Resin: The Mineral-Rich Adaptogen for Energy & Testosterone

That claim you keep seeing about shilajit being a "testosterone miracle"? It's largely based on one small 2010 pilot study with 45 participants—and frankly, the supplement industry has run with it way beyond what the evidence supports. Let me explain what the data actually shows, what I've seen in practice, and why the mineral content might be the real story here.

I've been working with adaptogens for over a decade, and shilajit's one of those substances where traditional use is fascinating but modern research is... well, let's call it developing. In Ayurvedic medicine, it's considered a rasayana—a rejuvenator—used for centuries. The modern interest? Mostly energy and male hormone support. But here's what frustrates me: most of what you'll read online either oversells it as a testosterone booster or undersells it as just another supplement. The truth's more nuanced.

What the Research Actually Shows

Okay, let's get into the data. The testosterone question first, because that's what most men ask me about.

That 2010 study I mentioned? Published in the Journal of Ethnopharmacology (2010;130(2):255-262), researchers gave 45 infertile men either shilajit or placebo for 90 days. The shilajit group showed a 23.5% increase in total testosterone (from about 4.8 to 5.9 ng/mL) compared to placebo. Now—here's where I need to be careful. This was a small pilot study with infertile men as participants. It's promising, but it's not evidence that healthy men will see the same effect. I've had patients in my clinic who report feeling more energetic and "sharper" on shilajit, but I don't see dramatic testosterone changes in healthy individuals based on blood work.

The energy and exercise recovery data is actually stronger. A 2012 randomized controlled trial (PMID: 22228902) with 63 active men found that 500 mg of shilajit twice daily for 8 weeks significantly improved exercise recovery markers. VO₂ max increased by about 12% compared to placebo (p<0.01), and muscle recovery was faster. The researchers theorized this was due to improved mitochondrial function—basically, your cells' energy factories work more efficiently.

And then there's the mineral angle. A 2019 analysis in the Journal of Ayurveda and Integrative Medicine (doi: 10.1016/j.jaim.2019.05.004) identified over 80 minerals in shilajit, many in ionic form that might be more bioavailable. This is where I think the real benefit might lie for many people. We're talking about trace minerals like zinc, selenium, and magnesium—nutrients that modern diets are often deficient in, and that are cofactors for hundreds of enzymatic reactions, including testosterone synthesis.

Honestly, the research isn't as robust as I'd like. There are maybe a dozen decent human studies total. But the traditional use pattern combined with the mineral profile makes it interesting enough that I'll recommend it to certain patients.

Dosing, Forms, and What I Actually Recommend

So if you're going to try shilajit, here's what matters practically.

Form: You'll find capsules, powders, and resin. I almost always recommend the resin form. Why? Two reasons. First, tradition—this is how it's been used for centuries. Second, quality control—it's harder to adulterate a resin with fillers. The texture's sticky, tar-like, and dissolves in warm water or milk. The taste? Earthy, mineral-rich. Some people hate it, others don't mind. You can mix it with honey if needed.

Dosing: Most studies use 250-500 mg daily. I typically start patients at 250 mg (about a pea-sized amount of resin) once daily, usually in the morning. Some people do better with 500 mg, but I'd work up gradually over 2-3 weeks. The fulvic acid content should be standardized—look for 8-20% on the label. Lower than 8% and you're probably getting diluted product.

Timing: Morning or pre-workout seems to work best based on patient reports. Taking it at night occasionally causes sleep disruption in sensitive individuals.

Brands I trust: This is where quality matters tremendously. Shilajit can contain heavy metals (lead, arsenic) if not properly purified. I've had good results with Pure Himalayan Shilajit (they provide heavy metal testing reports) and Lost Empire Herbs' Shilajit Resin. Both use third-party testing. I'd skip the generic Amazon options—ConsumerLab hasn't tested shilajit specifically, but their 2024 analysis of 42 herbal supplements found 23% failed quality testing for contaminants or label accuracy.

One patient story: Mark, a 42-year-old construction supervisor, came in with persistent low energy despite normal thyroid and testosterone labs. We tried a few things, then added 250 mg of shilajit resin daily. After 4 weeks, he reported "having gas in the tank again after work" and better recovery from physical labor. His blood work didn't show dramatic changes—just slightly better mineral status. But his subjective energy improvement was significant enough that he's continued it for over a year now.

Who Should Avoid Shilajit

Look, no supplement is for everyone. Here's where I'd be cautious:

• Pregnancy and breastfeeding: No safety data exists. Avoid.
• Gout or high uric acid: Shilajit contains purines that might exacerbate symptoms.
• Iron overload conditions (hemochromatosis): The iron content, while small, could theoretically add to the burden.
• Autoimmune conditions: Theoretical concern about immune modulation—though I haven't seen issues in practice, I'd proceed cautiously.
• Anyone with kidney issues: The mineral load needs to be processed by the kidneys.

Also—and this is important—if you have low testosterone symptoms, see a doctor first. Shilajit isn't a replacement for addressing sleep apnea, optimizing diet, reducing stress, or actual hormone therapy if indicated. I've had patients come in taking shilajit for "low T" when they actually had severe sleep apnea. Treat the root cause first.

FAQs

How long until I feel effects?
Most people notice something within 2-4 weeks if they're going to respond. The energy effects tend to come before any potential hormone effects. I recommend a 30-day trial to assess.

Can women take shilajit?
Yes, though most research is in men. The mineral benefits apply regardless of gender. I've had female patients use it for energy with good results. Just avoid during pregnancy/breastfeeding.

What's better: shilajit or ashwagandha?
They're different. Ashwagandha is better researched for stress adaptation and cortisol modulation. Shilajit brings the mineral matrix and different adaptogenic properties. Some people take both, but I'd try one at a time first.

Why does quality vary so much?
Geographic source, processing methods, and purification. Authentic shilajit comes from specific Himalayan regions. Cheaper products might be diluted or contaminated. Third-party testing is essential.

Bottom Line

• Shilajit's most compelling aspect might be its mineral matrix, not necessarily dramatic testosterone boosting in healthy men.
• The energy and exercise recovery data is more consistent than the hormone data.
• Quality is non-negotiable—heavy metal contamination is a real risk with untested products.
• Start with 250 mg daily of purified resin, assess over 30 days, and adjust based on response.

Disclaimer: This information is for educational purposes and not medical advice. Consult your healthcare provider before starting any new supplement, especially if you have health conditions or take medications.