Shilajeet
Also known as: Shilajit, Mumie, Asphaltum
Overview
Shilajit is a natural substance exuding from rocks in mountainous regions, particularly the Himalayas. It is composed of humic substances, fulvic acids, dibenzo-α-pyrones, proteins, and minerals like calcium, potassium, and magnesium. Traditionally used in Ayurvedic medicine, Shilajit is believed to enhance vitality, improve physical performance, and support overall health. Its bioactive compounds, especially fulvic acids, are thought to contribute to its beneficial effects. While research on Shilajit is growing, more comprehensive chemical analyses and systematic reviews are needed to fully understand its composition and efficacy. It is available in various forms, including powders and capsules, often marketed as a dietary supplement for energy and overall well-being. The exact origin of Shilajit is debated, with theories ranging from plant residue decomposition to mineral secretions.
Benefits
Shilajit has demonstrated several potential health benefits in research studies. It has been shown to improve muscle strength and reduce fatigue-induced strength decline with a dosage of 500 mg/day. Studies also indicate that Shilajit can increase total testosterone, free testosterone, and DHEAS levels in healthy males. Furthermore, some research suggests that Shilajit may help reduce fasting and postprandial blood sugar levels, potentially benefiting individuals with type 2 diabetes. Additionally, Shilajit may enhance antioxidant capacity. These benefits have been observed in both healthy individuals and those with type 2 diabetes, with improvements noted over periods ranging from 8 weeks to 90 days. However, the effect sizes vary, and more extensive research is needed to confirm these findings.
How it works
Shilajit's mechanism of action is attributed to its bioactive compounds, primarily fulvic acids, which may interact with cellular pathways to enhance energy metabolism and antioxidant defenses. It is believed to influence the endocrine system by affecting testosterone levels and the musculoskeletal system by improving muscle strength. While specific molecular targets are not well-defined, its bioactive compounds may interact with various cellular receptors and enzymes. The absorption and bioavailability of Shilajit's components are not extensively studied, but it is thought that fulvic acids play a key role in transporting minerals and nutrients into cells, thereby enhancing their utilization and overall energy production.
Side effects
Shilajit is generally considered safe, but comprehensive safety data are limited. Common side effects are not well-documented in peer-reviewed literature, but potential gastrointestinal upset or allergic reactions have been reported, although infrequently. No specific rare side effects are documented in the literature. Drug interactions are not well-studied, and caution is advised in pregnancy and lactation due to a lack of data. Use in children, pregnant women, and individuals with severe health conditions should be approached with caution. Due to the limited safety data, it is important to consult with a healthcare professional before starting Shilajit supplementation, especially if you have pre-existing health conditions or are taking medications.
Dosage
Studies have used Shilajit doses ranging from 250 mg to 2000 mg per day. A dosage of 500 mg/day appears effective for improving muscle strength. The maximum safe dose is not well-established, but doses up to 2000 mg/day have been used without reported toxicity. No specific timing recommendations are available. Purified forms like PrimaVie® Shilajit may offer standardized bioactive content. Absorption may be influenced by the presence of food or other nutrients, though specific data are lacking. No specific cofactors are recommended for enhancing Shilajit's effects. It is advisable to start with a lower dose and gradually increase it to assess tolerance and effectiveness.
FAQs
Is Shilajit safe to use?
Shilajit is generally considered safe, but users should be cautious due to limited comprehensive safety data. It's important to consult with a healthcare professional before starting supplementation.
What are the expected results from taking Shilajit?
Users may experience improved muscle strength, enhanced testosterone levels, or better blood sugar control. However, individual results can vary, and consistent supplementation is required.
Are there any side effects associated with Shilajit?
There is no strong evidence of significant side effects, but individual reactions can vary. Potential side effects include gastrointestinal upset or allergic reactions, though these are not frequently reported.
When is the best time to take Shilajit?
No specific timing is recommended, but it can be taken with meals to potentially enhance absorption. Consistency in timing is more important than the specific time of day.
Is Shilajit a cure-all?
No, Shilajit is not a cure-all; its benefits are specific and require consistent supplementation. It should be used as part of a comprehensive health plan, not as a standalone treatment.
Research Sources
- https://jptcp.com/index.php/jptcp/article/view/6677 – This study investigated the effects of Shilajit supplementation on muscle strength and fatigue. The randomized, double-blind, placebo-controlled trial found that 500 mg/day of Shilajit improved muscle strength and reduced fatigue-induced strength decline in healthy individuals over an 8-week period. The study suggests that Shilajit may be a beneficial supplement for enhancing physical performance.
- https://pubmed.ncbi.nlm.nih.gov/38133965/ – This study focused on the impact of Shilajit on testosterone levels in healthy males. The randomized, double-blind, placebo-controlled trial demonstrated that Shilajit supplementation increased total testosterone, free testosterone, and DHEAS over a 90-day period. These findings suggest that Shilajit may have potential benefits for male reproductive health and hormonal balance.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6364418/ – This article reviews clinical studies on Shilajit and its effects on blood sugar control and symptoms in type 2 diabetes. The review suggests that Shilajit may help reduce blood sugar levels and improve overall symptoms in individuals with type 2 diabetes. However, the review notes the heterogeneity of study designs and populations, indicating a need for more standardized research.
- https://pubmed.ncbi.nlm.nih.gov/26395129/ – This study investigated the effect of shilajit on the expression of genes encoding proteins of the mitochondrial respiratory chain. Results showed shilajit upregulated mitochondrial function. This suggests a possible mechanism for shilajit's reported benefits on energy and vitality.
- https://jjbs.hu.edu.jo/files/vol17/n1/Paper%20Number%2010.pdf – This paper provides a comprehensive overview of Shilajit, covering its composition, traditional uses, and potential health benefits. It highlights the presence of bioactive compounds such as fulvic acids and dibenzo-α-pyrones, which are believed to contribute to its therapeutic effects. The paper also discusses the need for more comprehensive chemical analyses and systematic reviews to fully understand Shilajit's properties and efficacy.
