What Is the 90-Day Impact of Shilajit on Body and Mind?
Shilajit is a thick, mineral‑rich resin that forms over centuries in high‑mountain rocks. In Ayurveda, it is considered a rasayana: a substance used to restore strength and vitality. Modern supplements concentrate this resin into a tar or resin.
People often ask what happens when they take shilajit for three months. The short answer is that changes are slow and cumulative. Most clinical studies have been small, so evidence is limited, but some common patterns emerge.
Important Notes Before You Start
Not a magic fix: Shilajit works gradually. A full 90‑day cycle gives your body time to adapt and respond.
Choose quality: Raw shilajit can contain heavy metals like lead or mercury[2]. Buy purified resin that has been third‑party tested.
Ask your doctor: Avoid shilajit if you are pregnant, breastfeeding or taking prescription drugs without medical advice[3].
Month 1 of Consuming Shilajit
Weeks 1-2: Getting Started
Subtle Energy Lift: Many people feel a light boost in daily energy. Shilajit supports mitochondria, the “batteries” in your cells, leading to better ATP (energy molecule) production[4]. This is not a caffeine‑like jolt but a steadier feeling of being less drained.
Regular digestion: Ayurvedic texts describe shilajit as a gastric tonic and mild laxative[5]. You may notice more regular bowel movements and less bloating as fulvic acid calms stomach acid and supports gut balance.
Smoother sleep: A more balanced digestive tract and stable energy often lead to easier sleep and fresher mornings. No clinical trials confirm this yet; these reports are anecdotal.
Weeks 3-4: Steadier Energy and Gut Balance
Consistent stamina: As shilajit builds up, you may experience fewer mid‑afternoon slumps. Early research suggests it improves how your body uses oxygen and nutrients, helping you get through the day with less fatigue[4].
Better digestion: Stomach comfort continues to improve. Fulvic acid in shilajit reduces excess acid and may protect the gut lining[5]. Many users also report less morning puffiness and bloating.
Early mood changes: Shilajit contains magnesium and fulvic acid, which may modulate stress chemicals like cortisol[6]. Some people feel calmer and less irritable, although there are no controlled trials yet.
Month 2 of Consuming Shilajit
Weeks 5-6: Physical Stamina and Early Hormonal Hints
Easier workouts: In a sports‑nutrition study, men who took 500 mg/day of shilajit for eight weeks maintained more of their muscle strength after a fatiguing exercise compared with a placebo[4]. By week 5, you might notice less muscle soreness and quicker recovery after exercise.
Collagen support: Shilajit reduced serum hydroxyproline (a marker of collagen breakdown) by about 29 % in the same study[7]. Another eight‑week trial showed increased type I collagen synthesis[8]. This may support your joints, skin and hair.
Metabolic nudges: A small 45‑day study found that 2 g/day of shilajit lowered total cholesterol and triglycerides[9]. Because this dose is much higher than typical daily use, any metabolic improvements at standard doses may be modest.
Weeks 7-8: Strength and Workout Recovery
Stronger performance: The most significant gains in the sports‑nutrition trial appeared around week 8. Participants on 500 mg/day showed less decline in maximal strength after fatiguing tasks than those on lower doses or placebo[4]. Their bodies also broke down less collagen[7].
Stamina in daily life: By now, you may feel more capable during day‑to‑day activities. Tasks like climbing stairs or carrying groceries may feel easier as your muscles and connective tissues recover faster.
Month 3 of Consuming Shilajit
Weeks 9-10: Hormonal and Metabolic Changes
Hormonal boost in men: In a double‑blind trial, healthy men taking 250 mg of shilajit twice daily for 90 days saw their total testosterone rise by about 20 % and free testosterone by 19 %[10]. Improvements in sperm count and motility were also seen in infertile men taking 100 mg twice daily[11]. These changes are unlikely to be noticeable until at least week 9.
Bone support in women: A 48‑week study in post‑menopausal women found that 250-500 mg of shilajit slowed bone loss and reduced inflammation and oxidative stress[12]. While this study ran longer than 90 days, early changes in bone‑turnover markers may start to appear in the third month.
Mood and libido: As hormonal levels adjust, some men report increased sexual desire and confidence, and some women note more stable moods. These claims are based on user feedback; formal trials have not evaluated them.
Weeks 11-12: Mental Clarity and Emotional Resilience
Sharper thinking: Fulvic acid in shilajit prevents tau protein from clumping[13] and may help clear amyloid plaques[6]. A small study in people with probable Alzheimer’s disease found that a shilajit and B‑vitamin formula slowed cognitive decline over 24 weeks[14]. Healthy adults sometimes report clearer thinking and better memory by week 11-12, though direct evidence is lacking.
Emotional balance: The combination of improved sleep, steadier energy and hormonal adjustments often leads to better emotional resilience. You may feel more confident and less stressed.
Signs That Shilajit is Working for You
You sweat less during light activity.
Afternoon slumps fade without needing caffeine.
Your resting heart rate slowly drops over several weeks[12].
Morning bloating or puffiness decreases[5].
Hair fall lessens and nails seem stronger[8].
Sexual desire or confidence improves (mostly reported by men)[10][11].
Bowel movements become more regular and effortless[5].
These signs are subjective. Pay attention to objective markers like strength tests, blood tests and how you feel day‑to‑day.
The Outcome after 90 Days
Shilajit has been used in traditional medicine for centuries and is now gaining modern interest. Small studies suggest it may enhance energy, support muscle recovery, boost testosterone in men and slow bone loss in women[4][10][12].
These benefits usually appear gradually over a 12‑week period. Because research is limited, treat shilajit as a supportive supplement rather than a cure‑all.
Choose high‑quality products, follow recommended doses, cycle your intake and work with a healthcare professional to ensure it fits into your overall wellness plan.
References
[1][2][6] Shilajit Benefits, Side Effects and Uses
[12] 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 - PubMed
[15] Skin Transcriptome of Middle-Aged Women Supplemented With Natural Herbo-mineral Shilajit Shows Induction of Microvascular and Extracellular Matrix Mechanisms - PMC
Shilajit is a thick, mineral‑rich resin that forms over centuries in high‑mountain rocks. In Ayurveda, it is considered a rasayana: a substance used to restore strength and vitality. Modern supplements concentrate this resin into a tar or resin.
People often ask what happens when they take shilajit for three months. The short answer is that changes are slow and cumulative. Most clinical studies have been small, so evidence is limited, but some common patterns emerge.
Important Notes Before You Start
Not a magic fix: Shilajit works gradually. A full 90‑day cycle gives your body time to adapt and respond.
Choose quality: Raw shilajit can contain heavy metals like lead or mercury[2]. Buy purified resin that has been third‑party tested.
Ask your doctor: Avoid shilajit if you are pregnant, breastfeeding or taking prescription drugs without medical advice[3].
Month 1 of Consuming Shilajit
Weeks 1-2: Getting Started
Subtle Energy Lift: Many people feel a light boost in daily energy. Shilajit supports mitochondria, the “batteries” in your cells, leading to better ATP (energy molecule) production[4]. This is not a caffeine‑like jolt but a steadier feeling of being less drained.
Regular digestion: Ayurvedic texts describe shilajit as a gastric tonic and mild laxative[5]. You may notice more regular bowel movements and less bloating as fulvic acid calms stomach acid and supports gut balance.
Smoother sleep: A more balanced digestive tract and stable energy often lead to easier sleep and fresher mornings. No clinical trials confirm this yet; these reports are anecdotal.
Weeks 3-4: Steadier Energy and Gut Balance
Consistent stamina: As shilajit builds up, you may experience fewer mid‑afternoon slumps. Early research suggests it improves how your body uses oxygen and nutrients, helping you get through the day with less fatigue[4].
Better digestion: Stomach comfort continues to improve. Fulvic acid in shilajit reduces excess acid and may protect the gut lining[5]. Many users also report less morning puffiness and bloating.
Early mood changes: Shilajit contains magnesium and fulvic acid, which may modulate stress chemicals like cortisol[6]. Some people feel calmer and less irritable, although there are no controlled trials yet.
Month 2 of Consuming Shilajit
Weeks 5-6: Physical Stamina and Early Hormonal Hints
Easier workouts: In a sports‑nutrition study, men who took 500 mg/day of shilajit for eight weeks maintained more of their muscle strength after a fatiguing exercise compared with a placebo[4]. By week 5, you might notice less muscle soreness and quicker recovery after exercise.
Collagen support: Shilajit reduced serum hydroxyproline (a marker of collagen breakdown) by about 29 % in the same study[7]. Another eight‑week trial showed increased type I collagen synthesis[8]. This may support your joints, skin and hair.
Metabolic nudges: A small 45‑day study found that 2 g/day of shilajit lowered total cholesterol and triglycerides[9]. Because this dose is much higher than typical daily use, any metabolic improvements at standard doses may be modest.
Weeks 7-8: Strength and Workout Recovery
Stronger performance: The most significant gains in the sports‑nutrition trial appeared around week 8. Participants on 500 mg/day showed less decline in maximal strength after fatiguing tasks than those on lower doses or placebo[4]. Their bodies also broke down less collagen[7].
Stamina in daily life: By now, you may feel more capable during day‑to‑day activities. Tasks like climbing stairs or carrying groceries may feel easier as your muscles and connective tissues recover faster.
Month 3 of Consuming Shilajit
Weeks 9-10: Hormonal and Metabolic Changes
Hormonal boost in men: In a double‑blind trial, healthy men taking 250 mg of shilajit twice daily for 90 days saw their total testosterone rise by about 20 % and free testosterone by 19 %[10]. Improvements in sperm count and motility were also seen in infertile men taking 100 mg twice daily[11]. These changes are unlikely to be noticeable until at least week 9.
Bone support in women: A 48‑week study in post‑menopausal women found that 250-500 mg of shilajit slowed bone loss and reduced inflammation and oxidative stress[12]. While this study ran longer than 90 days, early changes in bone‑turnover markers may start to appear in the third month.
Mood and libido: As hormonal levels adjust, some men report increased sexual desire and confidence, and some women note more stable moods. These claims are based on user feedback; formal trials have not evaluated them.
Weeks 11-12: Mental Clarity and Emotional Resilience
Sharper thinking: Fulvic acid in shilajit prevents tau protein from clumping[13] and may help clear amyloid plaques[6]. A small study in people with probable Alzheimer’s disease found that a shilajit and B‑vitamin formula slowed cognitive decline over 24 weeks[14]. Healthy adults sometimes report clearer thinking and better memory by week 11-12, though direct evidence is lacking.
Emotional balance: The combination of improved sleep, steadier energy and hormonal adjustments often leads to better emotional resilience. You may feel more confident and less stressed.
Signs That Shilajit is Working for You
You sweat less during light activity.
Afternoon slumps fade without needing caffeine.
Your resting heart rate slowly drops over several weeks[12].
Morning bloating or puffiness decreases[5].
Hair fall lessens and nails seem stronger[8].
Sexual desire or confidence improves (mostly reported by men)[10][11].
Bowel movements become more regular and effortless[5].
These signs are subjective. Pay attention to objective markers like strength tests, blood tests and how you feel day‑to‑day.
The Outcome after 90 Days
Shilajit has been used in traditional medicine for centuries and is now gaining modern interest. Small studies suggest it may enhance energy, support muscle recovery, boost testosterone in men and slow bone loss in women[4][10][12].
These benefits usually appear gradually over a 12‑week period. Because research is limited, treat shilajit as a supportive supplement rather than a cure‑all.
Choose high‑quality products, follow recommended doses, cycle your intake and work with a healthcare professional to ensure it fits into your overall wellness plan.
References
[1][2][6] Shilajit Benefits, Side Effects and Uses
[12] 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 - PubMed
[15] Skin Transcriptome of Middle-Aged Women Supplemented With Natural Herbo-mineral Shilajit Shows Induction of Microvascular and Extracellular Matrix Mechanisms - PMC
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