Shilajit 101: What It's Used For, Benefits, and Side Effects

Shilajit is a dark, sticky substance secreted primarily from the rocks of the Himalayas. Known in Tibetan culture as “juice of the rock,” it is renowned in Ayurvedic medicine for its rich mineral content. This high-altitude mountainous secretion is thought to enhance physical strength, have rejuvenating properties, and promote overall health.

This article aims to explore the uses, benefits, and potential side effects of Shilajit, offering a comprehensive overview for individuals intrigued by this natural supplement.

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What is Shilajit?

Shilajit is thought to form through the gradual decomposition of plant materials, including white clover (Trifolium repens), and various molds, facilitated by a variety of microorganisms over long periods, perhaps spanning centuries. However, the exact origin of Shilajit remains a subject of debate. Some propose geological processes, such as the melting of metal elements like gold, silver, copper, and iron, while others speculate biological origins, including animal feces. Despite these diverse theories, the majority of literature indicates decomposed plants as the primary source of Shilajit.

Mainly composed of humic acid, fulvic acid, dibenzo-alpha-pyrones, proteins, and over 80 minerals, Shilajit has a diverse chemical makeup. Humic substances, including fulvic acid, are products of decomposition and are the predominant bioactive compounds found in Shilajit, comprising approximately 60%-80% of its total composition. Fulvic acid is a small molecule that is easily absorbed in the intestinal tract. It is known for its potent antioxidant and anti-inflammatory actions.

Additionally, dibenzo-alpha-pyrones, otherwise called DAPs or DBPs, are organic compounds that also provide antioxidant activity. Other molecules present in Shilajit include fatty acids, triterpenes, sterols, amino acids, and polyphenols, with variations observed based on the region of origin.

Traditional Uses of Shilajit

Throughout history, Shilajit has played a vital role in traditional medicine systems such as Ayurveda and Tibetan medicine. In Ayurvedic medicine, Shilajit is considered a potent natural remedy with multifaceted benefits. Referred to as a rasayana, meaning “rejuvenator,” it prevents illness and enhances the quality of life.

Traditionally, it has been utilized for enhancing physical strength. In Sanskrit, “Shilajit” means “destroyer of weakness and conqueror of mountains.” It is also known for promoting longevity, its anti-aging benefits, and preventing disease through its antioxidant and anti-inflammatory properties, rendering it a cornerstone in Ayurvedic practices. 

Its therapeutic potential has been recognized and utilized for centuries. In Nepal and Northern India, Shilajit is a staple in the diet, consumed regularly for its health benefits. Common traditional uses include aiding digestion, supporting urinary tract health, managing epilepsy, alleviating chronic bronchitis, and combating anemia. Further, its adaptogenic properties contribute to stress relief and vitality.

Ayurvedic practitioners use it in addressing diabetes, gallbladder disease, kidney stones, neurological disease, menstrual irregularities, and more. The claimed benefits are vast, reflecting its lasting reputation as a valuable natural resource.

Scientifically-Backed Benefits of Shilajit

Research is steadily emerging across multiple domains, supporting the beneficial applications of Shilajit.

Energy and Mitochondrial Function

As we age, our mitochondria, the cellular powerhouses, become less efficient at producing energy (ATP), which can lead to various health issues, accelerating aging and promoting oxidative stress. This decline is often linked to a deficiency of certain natural compounds like coenzyme Q10 (CoQ10), a powerful antioxidant, and dibenzo-alpha-pyrones (DBPs), which are metabolites of intestinal bacteria. Combining Shilajit (which contains DBPs) and CoQ10 is believed to enhance the cell's energy production and protect it from damage caused by harmful molecules. This combination has shown promise in improving cellular energy production, potentially supporting overall health and vitality as we age.

In a 2019 study examining the effects of Shilajit supplementation on muscle strength and fatigue, recreationally active men were given either 250 mg, 500 mg of Shilajit, or placebo daily for 8 weeks. The results revealed that participants who took the higher dose of Shilajit showed greater retention of muscle strength after fatiguing exercise compared to those who took the lower dose or the placebo. Larger human studies, however, are necessary to validate these findings.

Cognitive Function

Research into Shilajit's impact on cognitive function, such as memory and attention, is expanding. In Alzheimer's disease (AD), a debilitating condition with no known cure, scientists are turning to Shilajit derived from the Andes mountains for its potential to protect the brain. In a recent study, researchers investigated how Shilajit affects brain cells in lab cultures. They found that certain extracts of Shilajit promote brain cell growth and reduce the clumping and tangling of harmful tau proteins, a key feature of AD.

Another study focused on fulvic acid, the primary active compound in Shilajit. It demonstrated that fulvic acid can prevent the formation of abnormal tau proteins in lab cultures and break them down once they've formed. These findings indicate fulvic acid's potential as a treatment for AD. While these results suggest that Shilajit could potentially safeguard and repair the brain, further research on live human subjects is needed.

Heart Health

Renowned for its antioxidant properties, Shilajit is also thought to have potential benefits for cardiovascular health. In a study involving healthy volunteers, daily administration of 2g of Shilajit for 45 days showed no significant impact on blood pressure or pulse rate compared to placebo. However, notable reductions in serum triglycerides and cholesterol levels were observed, along with an improvement in HDL (“good”) cholesterol levels. Moreover, Shilajit improved the antioxidant status of the participants, elevating levels of key antioxidant enzymes like superoxide dismutase (SOD), as well as vitamins E and C in the blood. These findings suggest potent antioxidant activity attributed to Shilajit’s fulvic acid content, and potential lipid-lowering and cardio-protective effects. 

A 2022 study that included postmenopausal women, a population at greater risk of heart disease, demonstrated decreases in markers of oxidative stress and increases in glutathione, a potent antioxidant molecule, with Shilajit supplementation. Further research is warranted to fully elucidate Shilajit's mechanisms of action as a potential therapeutic for heart health.

Male Fertility

Emerging studies suggest that Shilajit may have potential benefits for male fertility. In a 2015 clinical study, researchers evaluated the effects of Shilajit on male hormones in healthy men aged 45-55 years. Participants were given 250 mg of Shilajit or placebo twice daily for 90 days. Results showed a significant increase in total testosterone, free testosterone, and dehydroepiandrosterone (DHEA) levels compared to placebo. Shilajit demonstrated better testosterone synthesis and secretion properties compared to placebo, potentially due to its active component, di-benzo-alpha-pyrone (DBP). Other studies have found that Shilajit can improve sperm production and motility in men with low sperm counts.

Immune Support

Shilajit has also been found to have positive effects on the immune system and inflammation. The complement system, an essential part of the immune system, helps fight infections and eliminate harmful substances from the body. However, if this system becomes too active, it can cause tissue damage. Some therapeutic approaches aim to control this process, and fixing the complement system has been proposed as a strategy for treating inflammatory diseases. Research indicates that Shilajit interacts with the complement system, enhancing innate immunity and regulating inflammatory responses, leading to immune-boosting effects.

Shilajit also exhibits anti-inflammatory actions and has been shown to reduce levels of high-sensitivity C-reactive protein (hs-CRP), an inflammatory marker, in postmenopausal women with osteoporosis.

How to Use Shilajit

When using Shilajit, it is important to prioritize safety and choose high-quality products.

First, always consult with your trusted healthcare professional before implementing a new supplement regimen, especially if you have preexisting health conditions or are taking medications.

Shilajit comes in various forms, including powder, capsules, and purified resins. Dosing ranges from 200-2,000 mg per day. Most commonly, it is dosed at 500 mg daily (split into two doses). Starting with a low dosage and increasing it over time can be a great cautionary option to assess how your body feels.

Because the exact chemical composition of Shilajit can vary based on geographical region, effects on the body can also vary. It is best to use a standardized product with clearly labeled amounts of active constituents, including fulvic acid and DBPs. PrimaVie, for example, is a purified and standardized Shilajit extract for nutraceutical use.

Third-party testing from verified, accredited labs and Certificates of Analysis can help consumers verify quality. Always check labels to ensure that the product is free of any allergens or unnecessary additives.

By following these guidelines and using Shilajit responsibly, you can safely incorporate it into your wellness routine to reap its potential benefits.

Potential Side Effects and Precautions

With few studies conducted to date, Shilajit appears to be generally safe, showing limited evidence of toxicity. Potential side effects such as upset stomach, heartburn, dizziness, or headache may occur. Due to the scarcity of comprehensive evidence and large-scale studies, individuals who are pregnant, breastfeeding, or have allergies are advised to exercise caution with its use.

It is important to avoid Shilajit which has not undergone proper purification and processing for nutraceutical use, as it may contain toxins or heavy metals.

In one study, a slight decrease in serum creatinine and increases in hemoglobin and white blood cell count were observed after a 3-month intervention with a daily dosage of 200 mg. The rise in hemoglobin levels might be attributed to Shilajit’s iron content, coupled with fulvic acid’s ability to enhance iron absorption. Consequently, individuals with hemochromatosis should refrain from using Shilajit.

Integrating Shilajit into Your Wellness Routine

Here are some suggestions for integrating Shilajit into your daily wellness routine:

1. Select the form that best suits your lifestyle. While capsules may be most convenient, resin or powder may be mixed into smoothies or other beverages.
2. Start with a low dose and assess how your body feels. Only increase the dose as tolerated.
3. Follow recommended dosing guidelines per the supplement label. Consult your healthcare professional for personalized guidance, especially if you are taking other supplements or medications. There are currently no established drug interactions with Shilajit.
4. Listen to your body. Discontinue use immediately and consult your physician if any side effects occur.
5. Be mindful of healthy lifestyle habits for optimal outcomes. Stay hydrated, eat a balanced diet, engage in regular exercise, and prioritize sleep.

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Key Takeaways

Shilajit has long been used in traditional medicine for its rejuvenating qualities, renowned for enhancing strength, vitality, longevity, and alleviating stress.

Scientific research supports its promising health benefits, encompassing improved energy production, cognitive function, heart health, male fertility, and immune support. Nevertheless, more extensive human trials are necessary to substantiate these claims.

To use Shilajit responsibly, it is advisable to start with a low dose, opt for high-quality products, and seek guidance from healthcare experts for tailored recommendations. Integrating Shilajit into your wellness routine can complement a holistic approach to health, fostering a balanced lifestyle and enhancing your overall sense of well-being.