When I started perimenopause, I was looking for natural ways to support my energy, iron levels, and bone density. Shilajit wasn’t on my radar – until I started digging into the research. Here’s what I found, and why I’ve repurchased it multiple times.
TL;DR
Shilajit is a natural resin that forms over centuries in high-altitude mountains. It is packed with fulvic acid, 80+ trace minerals, and compounds that support energy, brain health, inflammation, and bone density.
I have been taking it on and off for over a year during perimenopause, and my ferritin levels went from 27 ng/mL to 31 ng/mL without meat or iron supplements. I also notice a real difference in energy and focus on the days I take it.
For women over 40, the most relevant benefits are:
- Bone density
- Energy and fatigue
- Iron levels
- Skin health
- Adaptogens affect
Only buy shilajit resin from brands that are third-party tested for heavy metals. Cheap shilajit is not worth the risk. See my top shilajit brands here.
What is Himalayan Shilajit resin?
Shilajit, or mumijo or mumie, is a resin that forms over centuries at high altitudes between 1000 and 5000 m from decomposing plants and microbes in rock cracks. It oozes out only during the summer months. Shilajit is found in the Himalayan mountains and other mountainous ranges of the Indian subcontinent.
Himalayan Shilajit has been used in Ayurvedic medicine for over 3000 years, but is only now becoming popular in the Western world. In Sanskrit, shilajit means ‘destroyer of weakness,’ and in Greek, mumijo means ‘saving body’ or ‘protecting organism.’ (3)
Check out this informative video about pure Himalayan Shilajit resin harvesting. Seeing locals risking their lives for it is fascinating but also scary.
Chemical Composition of Himalayan Shilajit
Himalayan Shilajit is a natural blackish or brownish resin packed with nutrients. Around 80% of its composition is humic substances, including fulvic acid (1), which helps the body absorb nutrients better.
It also contains essential minerals like calcium, potassium, and magnesium, which are important for bone health, muscle function, and overall health. Shilajit is also rich in amino acids, healthy fatty acids, and powerful plant-based compounds like caffeic acid and gallic acid, which have antioxidant properties to protect cells from damage.
Another unique thing about Himalayan Shilajit is that it contains dibenzo-α-pyrones with antioxidant and anti-inflammatory properties. These compounds can also help our body produce energy and boost our endurance, keeping us stronger and more active.
| Category | Components | Properties/Benefits |
|---|---|---|
| Acids | Fulvic Acid: Major bioactive compound. | Antioxidant, anti-inflammatory, enhances mineral absorption. |
| Humic Acid: Bioavailable nutrient. | Enhances nutrient uptake, detoxifying properties. | |
| Benzoic Acid: Natural preservative. | Antimicrobial effects. | |
| Amino Acids: Trace amounts of protein building blocks. | Supports tissue repair and overall health. | |
| Minerals | Over 80 trace minerals in ionic form: | Quickly and efficiently absorbed by the body. |
| - Iron, Calcium, Magnesium, Potassium, Sodium, Zinc | Bone health, muscle function, immunity, and energy. | |
| - Copper, Manganese, Chromium, Molybdenum, Selenium | Supports metabolic and cellular health. | |
| - Phosphorus, Iodine, Cobalt, Nickel | Enhances thyroid function and overall well-being. | |
| Compounds | Dibenzopyrones | Antioxidants that boost energy and repair tissues. |
| Urolithins | Promote anti-aging and cellular health. | |
| Sterols | Support hormonal balance and health. | |
| Polyphenols | Potent antioxidants that combat free radicals. | |
| Terpenoids | Known for anti-inflammatory and antimicrobial effects. | |
| Lignins | Provide antioxidant and protective cellular effects. |
Please keep in mind that the amount of acids, minerals, and compounds differs from the regions where Shilajit was harvested.
What are the Shilajit benefits for women over 40?
Shilajit got popular because of its benefits for men’s fertility, and it was even called a natural Viagra.
I was pleasantly surprised to see that women can benefit from shilajit. I was also surprised that nobody is talking about a study I found.
A small study showed that daily supplementation with shilajit extract can support bone mineral density in postmenopausal women with osteopenia by reducing elevated bone turnover, inflammation, and oxidative stress (7). Being 41, I focus a lot on bone density, as it is so crucial, especially to aging women.
Another great benefit of shilajit for women over 40 is skin health. A study showed that shilajit supplements helped boost the expression of genes linked to improved skin, blood flow, and blood vessel health in healthy women (8).
A single‑case study in a 33‑year‑old woman with iron‑deficiency anemia found that 250 mg Shilajit twice daily for 3 months improved hemoglobin (8.2 → 9.1 g/dL) and symptoms like fatigue and weakness, without any side effects (10). It is only one woman’s study, but shilajit is rich in iron, copper, and fulvic acid that can be beneficial for low iron stores.
Another small study shows that Shilajit may help improve sexual function in women, but it does not seem to enhance their overall sexual quality of life (9). If you suffer from vaginal dryness and painful intercourse, you might want to give shilajit a try. I have listed the best brands of shilajit resin here.
You might also be interested in learning about the benefits of Sea moss in Perimenopause.
My experience with Shilajit
As I wanted to get the best results, I consumed shilajit resin. It is a bit messy, tastes horrible, but after a while, you get used to the taste. I really enjoyed the benefits of shilajit and repurchased it multiple times. Even from the first time taking it, I felt so much energy and focus, I could not believe it. After a while, I would not feel this big “hit”, but still love how taking shilajit makes me feel. As I am going through perimenopause and exercise a lot, I feel like shilajit is the quickest way to get many nutrients and minerals my aging body needs. I have repurposed it multiple times and will definitely continue using it. Yes, it is not tasty, but after a while, you get used to it. I don’t even mix it with water if I am in a rush.
My ferritin levels increased from 27 ng/mL to 31 ng/mL in a year. I did not take an iron supplement, and I don’t eat meat, so I do feel that Shilajit did help me keep the levels rising slowly. I still want to get the levels higher and take Iron supplements, but I am thinking of starting to take shilajit again to help with getting the levels even higher.
What are the proven Himalayan Shilajit health benefits?
1. Helps with Inflammation and Oxidative Stress
Himalayan Shilajit is packed with antioxidants that protect your body from damage caused by free radicals. It also helps reduce inflammation and supports overall health.(2)(3)(4)(6)
2. Boosts Energy and Reduces Fatigue
Himalayan Shilajit promotes the production of ATP (the energy our cells use to function), giving us a natural energy boost. Studies show it can also enhance physical performance and help you recover faster.(3)(4)(6). I definitely notice a boost of energy when I’m taking shilajit.
3. Helps Manage Stress and Strengthens Immunity
Himalayan Shilajit acts as an adaptogen, meaning it helps your body handle stress better. On top of that, it can support your immune system, making it easier for your body to fight off infections and stay healthy. (2)
4. Supports Brain Health and Memory
Shilajit has shown promise in protecting the brain from conditions like Parkinson’s and Alzheimer’s. It works by stopping the buildup of harmful proteins in the brain and supporting better memory and focus. It’s also thought to support better overall brain function and focus.(2)(4)(5)
5. May Help Manage Blood Sugar Levels
If you want to keep your blood sugar in check, Himalayan Shilajit might be useful. It can improve how your body processes glucose, potentially helping to manage diabetes more effectively. (4)
6. Improves Male Fertility
Himalayan Shilajit has been shown in various studies to boost sperm production and improve fertility in men. (3)
7. Supports Digestive Health and Wound Healing
Himalayan Shilajit can protect your stomach by increasing its mucus barrier, which may help prevent ulcers; it also aids in wound healing by promoting tissue repair. (2)
Himalayan Shilajit FAQ
How to take shilajit resin?
You should take about a pea-sized amount of Himalayan Shilajit Resin, or 300-500 mg daily. Dissolve it in warm ( but not boiling) water, milk, tea, or smoothies, or consume it directly (if you can handle the taste).
The best time to take it is in the morning to feel more energetic throughout the day. Take it with food, as it will help with absorption and prevent an upset stomach.
What Does Himalayan Shilajit Resin Taste Like?
I am not going to lie; it tastes horrible. I have never tried chewing on a tire, but I presume that is how it would taste.
It is also quite tricky to melt in the water. So make sure the water is lukewarm, not cold but not too hot, so it is easier to melt, but the heat doesn’t kill all of the nutrients.
Although it is a bit more unpleasant and faffy to consume, the benefits outweigh the unpleasant taste. It is not about the flavor but the benefits of this natural superfood.
Can Himalayan Shilajit be dangerous?
Himalayan Shilajit is generally considered safe to consume. However, consult a Professional if you’re pregnant, nursing, have a medical condition, or take medications.
Although the safety of Himalayan shilajit is well documented based on animal and human studies, there are a few things we need to consider when buying it.
- It takes thousands of years for it to form, and generally speaking, harvesting it is not sustainable, as we can’t just regrow it. As you have seen in the video, harvesting it is dangerous and becomes expensive.
- With Himalayan Shilajit’s growing popularity, there are dangers of overharvesting, low economic expansion, and bad-quality, contaminated products flooding the market. So make sure you buy a good-quality product to get more good than harm.
The biggest danger is buying shilajit resin from an untrustworthy brand. Shilajit is a natural substance and should be tested for contaminants like heavy metals. If you want the benefits of shilajit, you should only buy from brands that have a good reputation.
If you would like to give Himalayan Shilajit a try, check out my latest guide:
The Best Shilajit Brands and How to Choose the Perfect One For You
To summarise:
Himalayan Shilajit is a natural superfood with various health benefits. It’s worth trying if you’re looking for more energy, better digestion, or improved brain health. Just make sure you choose a high-quality, sustainably sourced, tested, pure Himalayan Shilajit to enjoy its full potential safely!
Although multiple studies prove the benefits of Himalayan Shilajit, there are still many gaps in our understanding of this superfood. Remember that Himalayan Shilajit or other supplements should not replace a healthy, nutritious diet.
Have you tried it? Have you noticed any benefits? Leave a comment below.
Health Disclaimer: This post is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your supplements, particularly during perimenopause or if you have an existing health condition.
- Winkler J, Ghosh S. Therapeutic Potential of Fulvic Acid in Chronic Inflammatory Diseases and Diabetes. J Diabetes Res. 2018 Sep 10;2018:5391014. doi: 10.1155/2018/5391014. PMID: 30276216; PMCID: PMC6151376.https://pmc.ncbi.nlm.nih.gov/articles/PMC6151376
- Mishra, T., Dhaliwal, H., Singh, K., & Singh, N. (2019). Shilajit (Mumie): Current Status of Biochemical, Therapeutic and Clinical Advances. Current Nutrition & Food Science. https://doi.org/10.2174/1573401313666170823160217.
- Stohs, S. (2014). Safety and Efficacy of Shilajit (Mumie, Moomiyo). Phytotherapy Research, 28. https://doi.org/10.1002/ptr.5018.
- Stohs, S., Singh, K., Das, A., Roy, S., & Sen, C. (2017). Energy and Health Benefits of Shilajit. , 187-204. https://doi.org/10.1016/B978-0-12-805413-0.00012-0.
- Carrasco-Gallardo, C., Guzmán, L., & Maccioni, R. (2012). Shilajit: A Natural Phytocomplex with Potential Procognitive Activity. International Journal of Alzheimer’s Disease, 2012. https://doi.org/10.1155/2012/674142.
- Bhavsar, S., Thaker, A., & Malik, J. (2016). Chapter 51 – Shilajit. , 707-716. https://doi.org/10.1016/B978-0-12-802147-7.00051-6.
- Pingali, U., & Nutalapati, C. (2022). Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial.. Phytomedicine : international journal of phytotherapy and phytopharmacology, 105, 154334 . https://doi.org/10.1016/j.phymed.2022.154334.
- Das, A., Masry, M., Gnyawali, S., Ghatak, S., Singh, K., Stewart, R., Lewis, M., Saha, A., Gordillo, G., & Khanna, S. (2019). Skin Transcriptome of Middle-Aged Women Supplemented With Natural Herbo-mineral Shilajit Shows Induction of Microvascular and Extracellular Matrix Mechanisms. Journal of the American College of Nutrition, 38, 526 – 536. https://doi.org/10.1080/07315724.2018.1564088.
- Mosavi, S., Tabarrai, M., Tansaz, M., Salehinia, H., Grylka-Baeschlin, S., Rahmani, A., & Shahali, S. (2023). Effects of oral Shilajit tablets on sexual function and sexual quality of life among reproductive-aged women: a triple-blind randomized clinical trial. Traditional Medicine Research. https://doi.org/10.53388/tmr20230305002.
- Thakur, M., Kulkarni, M., & Mishra, R. (2024). A Clinical Investigation of Kautajadi Shilajatu in Pandu with Regard to Iron Deficiency Anemia- A Single Case Study. INTERNATIONAL JOURNAL OF PHARMACEUTICAL QUALITY ASSURANCE. https://doi.org/10.25258/ijpqa.15.4.59.
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist writing from personal experience of perimenopause. She covers midlife health, hormone-supportive nutrition, and non-toxic living with a research-driven approach, helping women over 40 feel informed, strong, and healthy.
