Shilajit v Ashwagandha: Key Differences to Know
|
Shilajit and Ashwagandha are two trending supplements rooted in ancient Ayurvedic medicine, often hailed for their roles in boosting energy, improving mood, and supporting overall wellness. But how do they actually compare, and which is right for you?
Here’s the quick truth: Ashwagandha has a growing body of high-quality research supporting its benefits for stress, cognitive function, and hormone balance. Shilajit, on the other hand, remains a bit of a mystery. While it’s been used traditionally and shows promise in early research, there’s not enough robust evidence to confidently back many of the bold claims being made.
Ashwagandha is supported by strong clinical evidence, especially for stress, mood, cognition, and hormone balance.
Shilajit shows potential but lacks high-quality human research.
Choose ashwagandha if you want something evidence-backed. Consider shilajit experimental and proceed with caution.
In this article, we’ll break down what each supplement does (and doesn’t) do, where the science currently stands, and how to choose the right option depending on your wellness goals.
What Is Shilajit?
Shilajit is a tar-like substance that seeps from rocks in the Himalayas and other high-altitude regions. It’s the product of decomposed plant matter compressed over centuries, rich in compounds like fulvic acid and humic acids.
What the Science Says:
Shilajit has long been used in Ayurvedic medicine for energy, libido, and vitality—but most modern studies on it are either:
Small,
Animal-based, or
Lacking rigorous controls
There is some preliminary evidence that it may support mitochondrial function and possibly testosterone levels, but we don’t yet have large, placebo-controlled human trials to validate these effects.
Benefits of Ashwagandha & Key Takeaways:
May support energy metabolism (based on early research)
Unregulated forms may contain heavy metals, quality is a major concern
More human trials are needed to confirm any long-term benefits
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is an adaptogenic herb with roots in India and a much stronger scientific foundation. It has been studied in humans for stress, sleep, cognition, and even muscle strength.
What the Science Says:
Multiple randomized controlled trials have shown that ashwagandha:
Reduces cortisol levels (a key stress hormone)
Improves sleep and mood
Enhances focus and working memory
Supports strength and recovery in athletes
Benefits of Shilajit & Key Takeaways:
-
Well-supported by clinical studies
Standardized extracts like NooGandha® offer reliable dosing of withanolides
Safe for long-term use when used as directed
For a performance-specific breakdown, check out Best Ashwagandha for Athletes.
Shilajit v Ashwagandha: The Key Differences
| Feature | Shilajit | Ashwagandha |
|---|---|---|
| Key Benefit | Energy & testosterone (theoretical) | Stress relief, cognition, sleep (clinically backed) |
| Source | Resin from mountain rocks | Root of Withania somnifera plant |
| Dosage Recommendations | ~250–500 mg/day (no universal standard) | 300–600 mg/day, standardized to withanolides |
| Onset Time | Anecdotally 1–2 weeks; no strong data | 2–4 weeks, with human trials to support |
| Side Effects | Potential GI upset, heavy metal contamination risk | Mild drowsiness or upset stomach |
| Best For | Unconfirmed energy/hormone benefits | Stress, mood, cognition, hormone balance |
Ashwagandha stands on a firmer scientific foundation, especially for stress and cognitive health. Shilajit remains speculative: while traditional use and preliminary studies are promising, the lack of high-quality human research makes it hard to recommend with the same confidence.
Also of note, supplements come in various forms—powders, capsules, and tablets—each offering unique advantages. Powders are ideal for delivering larger doses and are quickly absorbed when mixed with liquid, though taste and mixing may be drawbacks. Capsules are convenient, tasteless, and often easier to digest, but may not hold high doses. Tablets are cost-effective and shelf-stable, though they may be harder to swallow and slower to absorb. Other forms like liquids, softgels, and gummies provide alternative options based on user preference, absorption needs, and supplement type.
Are There Any Similarities?
Yes, both are:
Used in Ayurvedic medicine
Adaptogen classification
Popular in the wellness world for their purported effects on energy and stress
But only ashwagandha currently has the research to support these claims in a meaningful way.
How Safe Are These Supplements?
Shilajit
Purity varies greatly, raw shilajit may contain toxic metals
May cause nausea, dizziness, or fatigue in sensitive individuals
Look for purified and tested forms only
Ashwagandha
Generally well-tolerated
May cause drowsiness or minor digestive issues in some users
Safe for long-term use in healthy adults
Which Should You Take?
If you're looking for something evidence-based: Go with ashwagandha. It’s clinically shown to reduce stress, improve sleep, and support mental performance.
If you’re interested in experimenting with shilajit, know that: You're stepping into less-researched territory. Benefits are still greatly theoretical, and product quality varies significantly. As with any new supplement regimen, it’s generally recommended to consult with your healthcare professional beforehand.
For a science-backed, clean, and effective supplement, consider Momentous Ashwagandha.
Uses NooGandha®, a refined extract with high nootropic potential
Standardized to 3.5–4% withanolides for consistent results
NSF-certified for purity (rare in the category)
Frequently Asked Questions
Can you take shilajit and ashwagandha together?
Yes, but it’s important to know that only ashwagandha has solid evidence behind its effects. Combining the two may be safe, but shilajit’s interactions are not well studied, so consult with a healthcare provider first.
Can shilajit and/or ashwagandha help you build muscle?
Ashwagandha has been shown in studies to support strength gains and muscle recovery. Shilajit’s effects on muscle are mostly speculative and not well supported by human data.
Can either of these supplements be taken by women?
Yes, ashwagandha in particular has been studied in both men and women for its stress-reducing and hormone-balancing effects. Shilajit is also used by women, but with less research available on its gender-specific impact.
How long does it take to see results from shilajit or ashwagandha?
Ashwagandha may take 2–4 weeks of consistent use for noticeable effects. Shilajit’s timeline is unclear, as there’s limited clinical data on its absorption and effectiveness.
Tyler Roof, MS RD CSSD
Tyler Roof is a performance dietitian with experience in nutrition research and collegiate athletics, providing her with a comprehensive understanding of the unique challenges faced by athletes. She is passionate about empowering all athletes to reach their full potential through evidenced-based nutrition practices and sustainable, personalized guidance.
