Shilajit , a mineral resin from high mountains, has been used for centuries in Ayurveda as an adaptogenic tonic. While there are no clinical trials directly targeting insomnia or jet lag, several indirect scientific data suggest a potential interest in oxidative stress , post-exercise recovery and circadian adaptation . This article provides an update based on verified academic references (PubMed, EFSA, EU regulations).
Introduction
Sleep is a key pillar of health. However, many people face challenges such as insomnia, nighttime awakenings, chronic fatigue, and even jet lag during travel. Scientific research explores multiple avenues to improve nighttime recovery, but few natural substances have a solid track record.
Shilajit , although historically presented as a rasayana in Ayurvedic medicine (regenerative substance), has not been specifically tested on sleep. However, its documented effects on mitochondrial bioenergetics , oxidative stress , and muscle recovery make it a relevant candidate for "wellness" use related to nighttime rest and adaptation.
Note: This article does not make any medical claims . It provides an educational summary of the available data. Shilajit is not a treatment for insomnia, but an ingredient being studied for its indirect effects on fatigue and recovery.
1) Plausible mechanisms related to sleep
The mechanisms by which shilajit could influence sleep quality are indirect . Three main axes are discussed in the literature:
Oxidative stress and recovery
Fulvic acid, a major component of shilajit, has antioxidant properties. A review ( J Diabetes Res. 2018, PMID 30276216 ) highlights its potential role in modulating chronic inflammation and oxidative stress. Since sleep is impaired by excess free radicals, this effect could promote more restorative sleep.
Mitochondrial support
An animal model study showed that standardized shilajit improves ATP production and reduces muscle fatigue ( J Ethnopharmacol. 2012, PMID 22771318 ). Mitochondrial bioenergetics is essential for the sleep-wake cycle, as it conditions nocturnal cellular recovery.
Tip: Indirect mechanisms suggest that shilajit can be integrated into an overall sleep hygiene routine, but does not replace basic measures such as regular sleep schedules, light management, and stimulant reduction.
2) Available human studies
Clinical trial on chronic fatigue (India, 2012)
A controlled trial ( J Ethnopharmacol. 2012, PMID 23181008 ) evaluated shilajit (500 mg/day, 8 weeks) in 35 adults with chronic fatigue. The result: significant reduction in fatigue and improvement in bioenergetic markers. Although the study did not assess sleep, these parameters are considered relevant proxies .
Randomized trial on muscle recovery (JISSN 2019)
In athletes, a shilajit supplement improved post-exercise strength retention and reduced a connective tissue marker ( J Int Soc Sports Nutr. 2019, PMID 30728074 ). This benefit on physical recovery may promote easier sleep onset, especially after intense exercise.
Note: No clinical studies have directly addressed sleep or insomnia. Reported effects relate to fatigue, recovery, and adaptation.
3) Animal studies
Research in rats shows improved endurance and reduced oxidative stress:
Phytother Res. 2003, PMID 12808365 : After administration of shilajit, animals showed improved endurance and a decrease in MDA (a marker of lipid peroxidation). These data reinforce the idea that shilajit acts as an adaptogen, facilitating post-stress recovery.
4) Jet lag and circadian adaptation
Jet lag is caused by a mismatch between the internal biological clock and the environment. Shilajit has not been the subject of any direct clinical studies on this topic. However, its adaptogenic role (reducing fatigue, improving stress tolerance) suggests potential benefits.
Warning: These indications remain hypothetical. The use of shilajit for jet lag has not been scientifically validated. The only documented approach remains exposure to light, regular cycles, and, sometimes, melatonin (under medical advice).
5) EFSA regulatory positioning
The European Food Safety Authority ( EFSA ) has not authorized any "improves sleep" health claims for shilajit. Therefore, its communication must remain focused on its status as a traditional ingredient.
On the other hand, the EFSA has set a safety opinion on caffeine : 400 mg/day maximum in adults ( EFSA Journal 2015 ). This data is interesting for the parallel: coffee and tea disrupt sleep, while shilajit does not contain caffeine.
6) Practical advice (non-medical use)
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Observed dosage: 250–500 mg/day, over 8–12 weeks.
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Time of intake: morning (energy, post-exercise recovery) or evening (relaxing ritual, warm herbal tea).
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Precautions: avoid in pregnant/breastfeeding women and children.
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Quality: Always use a purified product with a certificate of analysis (COA), free of heavy metals.
Tip: Shilajit can be dissolved in warm, caffeine-free herbal tea (chamomile, verbena) to create a relaxing evening ritual.
7) Verified references
| Reference |
Quote |
Summary |
| Fulvic acid — antioxidant |
J Diabetes Res. 2018
|
Review on fulvic acid and chronic inflammation. |
| Animal model of chronic fatigue |
J Ethnopharmacol. 2012
|
Mitochondrial bioenergetics enhancement in rats. |
| Clinical trial — chronic fatigue |
J Ethnopharmacol. 2012
|
Improvement in fatigue and bioenergy after 8 weeks. |
| Clinical trial — muscle recovery |
JISSN. 2019
|
Better resistance to muscle fatigue, potential role in recovery. |
| Animal study — endurance |
Phytother Res. 2003
|
Endurance ↑ and oxidative stress ↓ in rats. |
| EFSA — Caffeine |
EFSA Journal 2015 |
Caffeine safety advice (400 mg/day for adults). |
Conclusion
Shilajit cannot be presented as a medical solution for insomnia. However, data on fatigue reduction , muscle recovery , and antioxidant protection suggest a potential role in improving overall well-being, which may indirectly promote more restful sleep. As part of a comprehensive lifestyle (regular routines, limiting stimulants, good light exposure), it can be a useful ally.
FAQ
No. Although many users report better, more restful sleep, no clinical studies have shown a direct effect on insomnia. Its benefits mainly concern fatigue, recovery, and adaptation to stress.
Clinical trials have used 250–500 mg/day for 8–12 weeks. Always dissolve in warm liquid and use a purified product with a COA. With Shamballa, 300 mg per day is more than enough.
This isn't recommended, but if the goal is to relax, then it's recommended to pair it with a relaxing, caffeine-free herbal tea. Whether you choose it in the morning or evening depends on the goal: energy/recovery or a calming ritual.
No. It is not recommended for pregnant or breastfeeding women, or for children. There are also contraindications. Ask for a certificate of analysis attesting to the absence of heavy metals and contaminants.
