As women move through menopause and into the postmenopausal years, they often encounter a new set of health challenges: thinning bones, dry skin, and subtle shifts in cognitive sharpness. While these changes are natural, they don’t have to be inevitable or unmanageable.
Enter shilajit*, a centuries-old natural resin gaining modern attention as a multi-targeted supplement. Rich in fulvic acid and minerals, this Himalayan remedy may help postmenopausal women thrive, not just survive, the second half of life.
Here’s what current science says about shilajit’s potential benefits for postmenopausal health.
Shilajit and Bone Health
One of the most significant concerns for postmenopausal women is bone loss, which accelerates due to declining estrogen. This makes women more susceptible to osteopenia, osteoporosis, and fractures. In a 48-week clinical study, researchers explored how shilajit supplementation affects bone mineral density (BMD) and markers of bone turnover.
Women taking 250 mg of shilajit twice daily experienced:
- A significant increase in BMD at the lumbar spine and femoral neck
- Decreased levels of CTX-1 and BALP (Bone alkaline phosphatase), markers that reflect bone breakdown
- A healthier RANKL-to-OPG ratio, indicating reduced bone resorption
Even the lower dose (125 mg twice daily) slowed bone loss compared to placebo, but the higher dose delivered the most protective effects. These findings suggest shilajit could be a valuable complementary strategy for preserving bone health after menopause. This news could change the lives of many women, as 1 in 3 women will suffer an osteoporotic fracture during their lifetime.
Skin Circulation
While sagging or dryness are common skin complaints in menopause, poor circulation is often an overlooked contributor. In this study, researchers used dermascopic imaging to track changes in skin microperfusion, a measure of how well blood flows through the skin.
- At 250 mg twice daily, women showed increased skin redness, indicating improved blood flow
- The 125 mg dose had no noticeable impact on skin circulation
Better microperfusion means more oxygen and nutrients reach the skin, which may support collagen synthesis, wound healing, and that elusive glow many women seek during and after menopause.
Inflammation and Oxidative Stress: Quieting the Storm
Estrogen loss doesn’t just affect bones. It also contributes to a pro-inflammatory and pro-oxidative internal environment. We’ve discussed oxidative stress in the past and highlighted the multiple adverse effects it seems to have on women’s health. Shilajit appears to calm this storm.
The study reported:
- Decreased hs-CRP, a marker of systemic inflammation
- Lower MDA levels, indicating less oxidative stress
- Increased GSH (reduced glutathione), the body’s master antioxidant
These effects were observed by week 12 and sustained throughout the study. For women looking to lower chronic inflammation naturally, these results are incredibly encouraging.
A Peek Inside: How Shilajit Impacts Gene Expression
To understand how shilajit works at the molecular level, researchers collected skin biopsies from participants. Using high-resolution microarray technology, they identified nearly 5,000 gene expression changes after 14 weeks of 250 mg twice-daily supplementation.
These gene shifts affected pathways related to:
- Skin repair and collagen production
- Energy metabolism
- Neuroprotective signaling
While more research is needed to fully understand these genetic effects, this evidence suggests shilajit may influence core biological functions relevant to aging and wellness.
Shilajit for Cognitive Support
In addition to its physical benefits, shilajit is gaining recognition for its potential role in brain health. Early research and animal studies have linked fulvic acid, a key component of shilajit, with:
- Improved memory and learning
- Protection against amyloid-beta accumulation, a hallmark of Alzheimer’s disease
- Enhanced mitochondrial energy production in brain cells
While large-scale human trials are still needed, shilajit may one day become a natural ally in cognitive aging, especially for women concerned about memory and mental clarity in their later years.
Quality Matters: Understanding the Risks of Unpurified Shilajit
While shilajit holds great promise, not all products are safe. Studies indicate that unpurified shilajit may contain harmful substances such as:
- Mycotoxins
- Heavy metals like lead, mercury, and arsenic
- Polymeric quinones and free radicals
Therefore, only purified, ready-for-use formulations should be consumed. Alarming findings from recent investigations show that many Ayurvedic products sold online — including shilajit — contain detectable levels of heavy metals. This is sometimes due to the traditional Ayurvedic practice known as rasa-shastra, in which minerals, gems, and metals are deliberately added to herbal formulations with the belief they enhance the body’s response.
Rasa-shastra practitioners argue that if properly prepared and administered, these combinations are safe and effective. However, recent clinical reports have documented cases of lead poisoning in individuals using these products for fatigue and general weakness.
When purchasing shilajit, it is essential to:
- Choose clinically studied, purified extracts
- Verify third-party testing for heavy metals
- Buy from reputable, transparent manufacturers
How to Use Shilajit
| Health Goal | Suggested Dose | When to Take |
| Bone and skin health | 250 mg, twice daily | With meals |
| General wellness | 125–250 mg, once daily | Morning or midday |
| Brain and cognition | 250 mg, twice daily* | With food |
*Emerging evidence suggests cognitive benefits, but more data is needed.
Final Thoughts: A Natural Boost for the Second Half of Life
Menopause is a powerful transition, but it does not have to mean decline. With the right support, these years can be vibrant, energized, and strong.
Shilajit may offer women a natural, holistic tool to protect their bones, revitalize their skin, and support their minds. While research is still evolving, current findings point to meaningful benefits, especially at a dosage of 250 mg taken twice daily.
When used wisely and safely, shilajit could be a transformative addition to a postmenopausal wellness toolkit.
*please always consult a healthcare provider before attempting any for of supplementation
Source
Das, Amitava et al. “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 vol. 38,6 (2019): 526-536. doi:10.1080/07315724.2018.1564088
Facts and stats: Osteoporosis canada. Osteoporosis Canada |. (2022, October 12). https://osteoporosis.ca/facts-and-stats/
Carrasco-Gallardo, Carlos et al. “Shilajit: a natural phytocomplex with potential procognitive activity.” International journal of Alzheimer’s disease vol. 2012 (2012): 674142. doi:10.1155/2012/674142
Pingali, Usharani, and Chandrasekhar Nutalapati. “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 vol. 105 (2022): 154334. doi:10.1016/j.phymed.2022.154334
