Shilajit benefits for men are one of the main reasons the resin has become so popular in Britain. Men try it hoping for more energy, better results in the gym and support for healthy hormone levels. This article answers the key questions on each of these, covering what the research shows and what it does not.
What Are the Main Shilajit Benefits for Men?
Research on men has focused on three areas: testosterone, fertility and muscle strength. These are the areas where small human trials exist, rather than tradition or animal studies alone. Energy is the other benefit men most often mention, but there is much less direct human evidence on it.
Researchers have suggested that compounds in shilajit, such as fulvic acid and dibenzo-alpha-pyrones, could play a part, but this has mostly been studied in the lab rather than in people. For background on what shilajit is and where it comes from, read our introduction to shilajit.
Does Shilajit Increase Testosterone?
There is some early evidence that it may, but not enough to say it reliably does. One placebo-controlled trial found a rise in healthy middle-aged men, and that result has not yet been repeated by independent researchers.
The study was published in the journal Andrologia. It involved 75 healthy men aged 45 to 55, who took either purified shilajit (250 mg twice a day) or a placebo for 90 days. The trial was randomised and double-blind, meaning neither the men nor the researchers knew who was taking what.
By the end, total testosterone in the shilajit group had risen by about 20% and free testosterone by about 19%. Levels of DHEAS, a hormone made by the adrenal glands, also improved. Luteinising hormone and follicle-stimulating hormone, which signal the testes to produce testosterone, were maintained. These results are interesting, but they come from a single trial in one age group, using an extract supplied by its manufacturer.
Shilajit is not a treatment for low testosterone. If you think your levels are low, speak to your GP, who can arrange a blood test.
What Does the Research Say About Shilajit and Fertility?
A 2010 study, also published in Andrologia, gave 100 mg of processed shilajit twice a day for 90 days to men with low sperm counts. Among the 28 men who completed the study, the researchers reported improvements in sperm count, sperm movement and testosterone.
However, the study had no placebo group, so it cannot show that shilajit caused the change, and it does not show that shilajit can help with fertility problems. Anyone who is trying to conceive should speak to their GP or a fertility specialist rather than relying on a supplement.
Shilajit Benefits for Men: Does It Help With Strength and Training?
A 2019 trial in the Journal of the International Society of Sports Nutrition split 63 active men, with an average age of 21, into three groups. For eight weeks they took 250 mg of shilajit, 500 mg or a placebo each day, and then completed an exercise test designed to tire out their muscles.
Among the stronger participants, the 500 mg group lost around 9% of their strength, compared with about 16 to 17% in the other two groups. The higher-dose group also had lower levels of hydroxyproline, a marker of collagen breakdown, which the researchers linked to favourable changes in muscle and connective tissue.
This was a single small trial in young, active men, and the strength figures above come from the stronger participants rather than the whole group, so it needs repeating before firm conclusions can be drawn. For the wider picture beyond men's health, see our article on shilajit benefits.
Getting Shilajit Benefits for Men: How Much Should You Take?
The studies above used between 200 and 500 mg a day, taken for at least eight weeks. Most resin labels suggest a pea-sized amount, roughly 300 to 500 mg, dissolved once a day in warm water, tea or milk. Many men take it in the morning, as it is easy to build into a breakfast routine.
Start at the lower end for the first week and increase gradually if it suits you, without going over the amount on the label. Consistency matters more than quantity. If you choose another format, check the amount of shilajit per serving carefully: our guide to shilajit gummies explains why some contain far less than the amounts used in research.
Shilajit Benefits for Men: Who Should Be Careful?
Purified shilajit is generally well tolerated, but speak to your GP or pharmacist before taking it if you:
- take medication for blood pressure, diabetes or a heart condition
- have gout or haemochromatosis (iron overload)
- are being treated for a hormone-related condition, including prostate problems
- are under 18
Only buy products that have been purified and independently tested, because raw shilajit can contain heavy metals. Stop taking it and seek advice if you notice side effects such as an upset stomach, dizziness or a rash.
Are Shilajit Benefits for Men Worth Trying?
The early research is interesting, particularly on testosterone and muscle strength, but it rests on a small number of short studies, and none of them shows that shilajit treats any medical condition. Shilajit is a food supplement rather than a medicine, and it is not intended to diagnose, treat, cure or prevent any disease.
If you want to try it, choose a purified, lab-tested resin and give it at least two months alongside good sleep, a balanced diet and regular exercise. Our guide to buying shilajit UK explains how to find a trustworthy supplier. With realistic expectations and a quality product, you will be in the best position to judge the shilajit benefits for men for yourself.