I have been hearing a lot of chatter about the supplement Shilajit for the past year or so. I really did not think much about it because let’s be honest, there is so much noise around bogus supplements. So I never bothered to pay any attention until I came across a recent study on the benefits of Shilagit for post-menopausal women. That sparked my interested and led me down a long rabbit hole on Shilajit for women over 40.
As most of you know as we enter our 40s and beyond, our bodies go through significant changes—our hormones shift, metabolism slows, and maintaining energy levels, strong bones, and muscle mass becomes more challenging. While there’s no magic pill for aging, there are definitely things that we can do to optimize our health. I am a big proponent on exercise and healthy diet first and use supplements as a means to fill in gaps and support my healthy lifestyle.
So, what the heck is shilajit, and is it beneficial for women in perimenopause and post menopause?
What is Shilajit?
So shilajit is a natural resin-like substance found in the Himalayas and other mountain ranges. It forms over centuries as plant matter decomposes and is compressed by rock layers, creating a potent mineral-rich compound. Shilajit is packed with fulvic acid, humic acid, and over 80 trace minerals, all of which contribute to its impressive health benefits.
While researching this supplement, my husband came across a YouTube video that showed how shilajit is harvested in the Himalayan Mountains. Long story short, a lot of work goes into harvesting this compound as it is hard to access and requires the rocks to be cooked and then filtered and cooked again into a paste.
This compound has been used for centuries as an aphrodisiac and to help with fertility issues. It is also thought to help boost energy and immunity, decrease cognitive decline and increase testosterone.
Benefits of Shilajit for Women Over 40
Although the research on Shilajit is limited. There are some documented benefits.
1. Supports Bone Health
Bone density naturally declines with age, increasing the risk of osteoporosis and fractures. Research suggests that shilajit may help preserve bone mineral density due to its high mineral content, particularly calcium, magnesium, and phosphorus—essential nutrients for strong bones.
A research study published in Science Direct took 60 post-menopausal women ages 45-65 with osteopenia and randomized them into 3 separate groups – placebo, 250 mg Shilajit or 500 mg Shilajit. Their bone mineral densities were tested at 0, 24 weeks and 48 weeks along with circulating markers of bone turnover, oxidative stress and inflammation. At the end of the study researchers found that those women in the Shilajit group had dose dependent improvements in bone mineral density and overall lowered their markers of inflammation and oxidative stress.
You can read the full article here.
2. Boosts Energy and Reduces Fatigue
Many women in their 40s experience fatigue and sluggishness due to hormonal shifts. Shilajit has been shown to enhance mitochondrial function, which means it helps your cells produce more energy. Studies indicate that fulvic acid in shilajit improves energy metabolism and may combat chronic fatigue.
3. Enhances Skin Health and Collagen Production
Collagen loss accelerates in perimenopause, leading to wrinkles and sagging skin. Shilajit contains powerful antioxidants that fight oxidative stress, a key factor in premature aging. It may also support collagen synthesis, helping maintain skin elasticity and hydration.
4. Supports Cognitive Function and Mental Clarity
Brain fog, memory lapses, and difficulty focusing are common complaints among women in midlife. The neuroprotective properties of shilajit, particularly its fulvic acid content, may help protect brain cells from degeneration and improve mental clarity.
5. Aids in Hormonal Balance and Stress Management
Shilajit has adaptogenic properties, meaning it helps the body adapt to stress. This is crucial for balancing cortisol levels, which can become dysregulated during menopause, leading to increased belly fat, anxiety, and sleep disturbances.
How to Take Shilajit
Shilajit is commonly available in resin, powder, or capsule form. Here’s how to use it effectively:
- Resin: Dissolve a pea-sized amount in warm water or tea and drink once daily.
- Capsules/Gummies/Powder: Follow the dosage instructions on the supplement label.
Best Time to Take: Morning or midday for an energy boost.
Dosing recommendations: Most of the studies that showed benefits were recommending 400-500 mg daily which makes sense because most of the supplements on the market tended to have doses around this range as well. I could not find any research articles showing does higher than 500 mg daily was more beneficial.
What to Look for in a High-Quality Shilajit Supplement
Like most supplements, not all shilajit supplements are created equal!
When purchasing, look for:
- Purity: Ensure its purified and free from heavy metals.
- Authenticity: Genuine shilajit should be sourced from high-altitude regions like the Himalayas.
- Third-Party Testing: Choose brands that provide lab-tested certificates for safety and potency.
Is Shilajit Right for You?
Shilajit is generally safe for most women, but if you have low blood pressure, are pregnant, or take certain medications, consult with a healthcare provider before adding it to your routine.
As most of you know, the supplement industry is not regulated. Just because the label says it contains the ingredients listed, does not mean that it is actually there. So do your homework on the company. Make sure their products are third party tested and its free from heavy metals and other contaminates.
Final Thoughts
Shilajit seems to support bone strength, energy levels, cognitive function, skin health, and hormonal balance—all key concerns for women over 40. That being said, no one supplement will not change your life. Especially if you are not strength training, living an active life, getting enough protein and fiber and limiting processed foods and alcohol.
If you have a limited budget, then I would suggest you wait for more definitive research and spend your money elsewhere. But if you are If you’re looking for a science-backed way to enhance your health and you have some money to spare, shilajit might be worth considering!
I ordered some yesterday and will give it a go. I will report back with my results.
Have you tried shilajit? Let me know in the comments!
