Shilajit Benefits, Dose, And Side Effects
Shilajit – it's the supplement everyone’s talking about lately. Whether it’s on your favorite health podcast or popping up across fitness sites, this ancient compound is getting some serious attention. Known in traditional medicine as the "Destroyer of Weakness" and the "Conqueror of Mountains," Shilajit has been revered for centuries, and for good reason.
Let’s dive into what Shilajit is, how it works, the benefits, and why it might just be the next supplement you want to add to your daily routine.
What is Shilajit?
Shilajit is a sticky, tar-like substance primarily found in the rocks of the Himalayan mountains, although it can be discovered in other mountain ranges too. Over centuries, plants decompose and get transformed by microorganisms, eventually forming Shilajit. This mineral-rich supplement has been a staple of Ayurvedic medicine for thousands of years, valued for its rejuvenating and anti-aging properties.
What’s in Shilajit?
At the heart of Shilajit is fulvic acid, a powerhouse known for its antioxidant and anti-inflammatory effects. But Shilajit doesn’t stop there—it’s packed with over 84 minerals, including iron, magnesium, calcium, and zinc, all of which work together to support your health and vitality.
How Does Shilajit Work?
Shilajit’s effects come from its unique combination of bioactive compounds, which enhance bodily functions in several ways:
- Adaptogenic Benefits: It helps the body adapt to stress by modulating stress hormone levels and supporting adrenal function.
- Antioxidant Power: Fulvic acid acts as a potent antioxidant, protecting cells from oxidative damage caused by free radicals.
- Anti-Inflammatory Action: Shilajit helps reduce inflammation by blocking pro-inflammatory cytokines.
- Nutrient Delivery: Fulvic acid enhances the transport of nutrients into cells, optimizing cellular health.
The Benefits of Shilajit
Now that you know what Shilajit is and how it works, let’s break down its key benefits.
1. Boosts Energy and Stamina
One of Shilajit’s top claims to fame is its ability to enhance energy production and physical performance. It ramps up the production of ATP, your body’s main energy currency, helping you power through workouts or long days. A study in the Journal of Ethnopharmacology found that Shilajit significantly boosted ATP levels and enhanced physical performance (Ghosal et al., 1989).
2. Improves Cognitive Function
Need some mental clarity? Shilajit has been shown to enhance cognitive performance, memory, and focus. Thanks to its antioxidant properties and ATP-boosting power, it’s a great way to keep your brain sharp. A study in the Journal of Alzheimer’s Disease found that Shilajit improved cognitive function and reduced symptoms of cognitive decline in older adults (Carrasco-Gallardo et al., 2012).
3. Supports Heart Health
Shilajit doesn’t just benefit your brain and muscles; it’s also great for your heart. It helps lower blood pressure, reduces cholesterol, and prevents plaque buildup in the arteries. The Indian Journal of Pharmacology published research showing Shilajit significantly improved heart health markers in participants (Agarwal et al., 2007).
4. Promotes Healthy Aging
Shilajit’s nickname as a natural anti-aging supplement comes from its ability to protect cells from oxidative stress and keep your body functioning at its best. Its mineral-rich content supports everything from bone density to skin elasticity. A study in the Journal of Medicinal Food reported that Shilajit helped reduce signs of aging and improved overall health (Kovalenko et al., 2009).
5. Enhances Immune Function
Looking to stay healthy during cold and flu season? Shilajit can boost your immune system by enhancing the production and activity of immune cells, while also offering protection against infections thanks to its antioxidant and anti-inflammatory properties. The International Journal of Toxicology published a study showing Shilajit improved immune function in healthy volunteers (Jain et al., 2009).
6. Improves Sexual Health
Traditionally used as a natural aphrodisiac and fertility booster, Shilajit has been shown to increase testosterone levels and improve sperm quality. Andrologia published a study showing that Shilajit significantly increased testosterone and improved sperm parameters in infertile men (Pandit et al., 2016).
How to Use Shilajit
Ready to give Shilajit a try? Here’s how to incorporate it into your routine.
Dosage
Most people do well with 300-500 mg per day. If you’re just starting out, it’s a good idea to begin on the lower end and gradually increase the dose as your body adjusts. Follow the product’s specific guidelines, or check with a healthcare professional for personalized advice.
Timing
You can take Shilajit at any time of the day, though most people prefer to take it in the morning or early afternoon for an energy and cognitive boost. You can take it with or without food, depending on your preference.
Forms
Shilajit comes in several forms—resin, powder, capsules, and tablets. Resin and powder can be mixed into water or other drinks, while capsules and tablets offer an easy, no-fuss option. Choose whatever fits best with your routine.
Potential Side Effects and Safety
Shilajit is generally considered safe, but like any supplement, some people might experience mild side effects like nausea or stomach upset. If you’re on any medications or have underlying health conditions, check with a healthcare professional before adding Shilajit to your regimen.
How to Incorporate Shilajit into Your Routine
Here are some simple ways to get started with Shilajit:
- Morning Boost: Add a little Shilajit resin or powder to your coffee, tea, or smoothie to kickstart your day with energy and mental clarity.
- Daily Supplement: Pop a capsule or tablet with your breakfast to support overall health.
- Pre-Workout: Use Shilajit before a workout for enhanced performance and stamina.
- Immune Support: Add Shilajit to your routine during cold and flu season for an extra immune boost.
Wrapping It Up
From boosting energy and mental performance to supporting heart health and healthy aging, Shilajit packs a punch. Whether you’re aiming to level up your workouts, enhance your cognitive function, or simply improve your overall well-being, Shilajit is a supplement worth considering.
About The Author
Matt Mosman (MS, CISSN, CSCS) is a research scientist, endurance athlete, and the founder of the supplement company Simply Good Supplements. Matt holds his B.S. in Exercise Science from Creighton University and his M.S. in Exercise Physiology from the University of California. Matt and his family reside in Spearfish South Dakota, where they enjoy running, mountain biking, camping, and all the outdoor adventures Spearfish has to offer.
References:
- Ghosal, S., Lal, J., Singh, S. K., Goel, R. K., Jaiswal, A. K., & Bhattacharya, S. K. (1989). The need for formulation of Shilajit by its isolated active constituents. Phytotherapy Research, 3(5), 249-254.
- Carrasco-Gallardo, C., Guzmán, L., & Maccioni, R. B. (2012). Shilajit: A natural phytocomplex with potential procognitive activity. International Journal of Alzheimer's Disease, 2012, 674142.
- Agarwal, S. P., Khanna, R., Karmarkar, R., Anwer, M. K., & Khar, R. K. (2007). Shilajit: A review. Phytotherapy Research, 21(5), 401-405.
