Shilajit for Women: What the Research Shows

Shilajit is often marketed to men, but two of its longer human studies were in women: a 48-week trial in which it helped preserve bone density in women after menopause, and a 14-week study in which it improved blood flow in the skin of healthy women. Energy is the traditional reason women try it. Research hasn't yet looked at hormones, periods or fertility in women, and it should be avoided during pregnancy and breastfeeding.

Search for shilajit and most of what you'll find is aimed at men, built around testosterone. That leaves women with a fair question: is any of this for me? Here is what the research in women actually found, what it hasn't studied, how to take shilajit, and who should skip it.

Why shilajit is seen as a men's supplement

Shilajit's popularity took off after a 90-day trial found higher testosterone in men aged 45 to 55, and most of the marketing has followed that one study. But shilajit's traditional role was never just for men. In Ayurveda it's a rasayana, a rejuvenating tonic taken for energy and vitality by anyone who felt run down. And some of the most careful modern research has been in women.

Shilajit benefits for women: what the research shows

Bone density after menopause

Bone loss speeds up after menopause, as estrogen falls. In a 48-week randomized trial in Phytomedicine, 60 postmenopausal women aged 45 to 65 with low bone density took a shilajit extract or a placebo every day.

• In the placebo group, bone density at the spine and hip kept falling
• In the shilajit groups, it was preserved, and more so at the higher amount
• Markers of bone breakdown, oxidative stress and inflammation all moved in the right direction

At almost a year, it's one of the longest shilajit trials ever run. It's a supplement study, not a treatment for osteoporosis: if you have low bone density, keep working with your doctor on it.

Skin

In a 14-week study in healthy adult women, published in the Journal of the American College of Nutrition, shilajit improved blood flow in the small vessels of the skin at the higher amount tested. Skin samples showed shilajit switched on genes involved in growing new small blood vessels and in the skin's supporting structure. No side effects were reported over the 14 weeks.

Energy

Energy is the oldest reason people take shilajit, and a common reason women try it. A safety and efficacy review in Phytotherapy Research describes animal and human evidence for its traditional use against fatigue and for physical performance, and links it to how cells produce energy. That research isn't specific to women.

Collagen

Collagen is the protein that holds skin, joints and bones together, so it's a natural interest for women. In an eight-week trial in the Journal of Dietary Supplements, a blood marker of collagen production rose in the shilajit groups. That trial was in active men, so it's a promising signal for women rather than a direct answer.

What hasn't been studied in women

You'll see shilajit sold to women for hormone balance, periods, PMS, fertility, libido and weight loss. None of those have been tested in human trials in women yet. The trials in women measured bone and skin, not hormones. That doesn't mean shilajit does nothing there, only that nobody has run the study, so treat any confident claim about them with care.

And it hasn't been studied in pregnancy or breastfeeding at all, which is why it's best avoided then.

Is shilajit safe for women?

Purified shilajit has a good safety record, the 14-week study in women reported no side effects, and most shilajit side effects are mild, like an upset stomach. The real risk is quality: raw, unprocessed resin of unknown origin can contain heavy metals, so choose a purified product that lists exactly what's in it. Check with your doctor first if you:

• Are pregnant, trying to get pregnant or breastfeeding
• Take prescription medication, especially for blood pressure, blood sugar or hormones, including hormone therapy
• Have a hormone-sensitive condition
• Have a condition that affects your iron levels

How women take shilajit

• Once a day, with a meal. It's easier on the stomach that way
• Earlier in the day. Shilajit is traditionally energizing, so breakfast or lunch is the best time to take shilajit for most people
• At the serving on your label. Products differ a lot in strength, and more isn't better
• For at least eight weeks. The studies in women ran for 14 and 48 weeks, so this is a daily habit, not a quick fix

Shilajit and the nutrients that work alongside it

If bones are part of why you're interested, shilajit isn't the only piece. Vitamin D helps your body absorb calcium, and you need both for strong bones, along with regular weight-bearing movement. That's one reason a daily blend can make more sense than shilajit on its own.

Our Shilajit Gummies pair shilajit with 25 mcg of vitamin D3, 1.7 mg of vitamin B6, 30 mg of zinc, 37 mg of magnesium malate and 120 mg of L-theanine, the calming amino acid from green tea, for steady focus without the jitters. One gummy a day with a meal, ten calories, under a gram of sugar, and every amount printed on the label. If you also take a multivitamin or another supplement with zinc, add up your total: the adult upper limit is 40 mg a day.

Beyond bones and skin, the benefits of shilajit have been studied for energy, strength and, in men, testosterone. It sits in our energy and performance range, made by hand in small batches in Holmes County, Ohio.

Frequently asked questions

Is shilajit good for women?

The research in women is encouraging. A 48-week trial found it helped preserve bone density after menopause, and a 14-week study found better blood flow in the skin of healthy women, with no side effects reported.

What does shilajit do for a woman's body?

In trials in women, it supported bone density after menopause and skin circulation. It's also traditionally taken for energy, and a trial in men found a rise in a marker of collagen production.

Does shilajit affect female hormones?

The trials in women haven't measured hormones, so there isn't an answer yet. In men, shilajit raised testosterone and DHEA-S. If you have a hormone-sensitive condition or take hormone therapy, ask your doctor first.

Can women take shilajit every day?

Yes. Daily use is how it was taken in the studies in women, for 14 and 48 weeks. Take the serving on your label, with a meal.

Can I take shilajit while pregnant or breastfeeding?

No. It hasn't been studied in pregnancy or breastfeeding, so it's best avoided until afterward.

When should a woman take shilajit?

Breakfast or lunch suits most people, since it's traditionally energizing. Consistency matters more than the exact hour.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is general information and not medical advice. Talk to your healthcare provider before starting any supplement, particularly if you are pregnant or nursing, take prescription medication or manage a health condition.