Shilajit Powder Extract
Also known as: Shilajit, Mumie, Mineral Pitch, Fulvic Acid Complex
Overview
Shilajit is a sticky, tar-like substance primarily found in the Himalayan mountains, formed over centuries by the decomposition of plant material. It is a complex phytocomplex rich in fulvic acids, dibenzo-α-pyrones, proteins, and various minerals. Traditionally used in Ayurvedic medicine, Shilajit is recognized as an adaptogen, possessing antioxidant, anti-inflammatory, and rejuvenating properties. Its primary applications include enhancing energy, supporting cognitive function, improving sexual health, and managing fatigue and metabolic disorders. While preclinical studies are abundant, high-quality human clinical trials are emerging, indicating moderate but growing research maturity. It is considered a natural botanical/mineral complex.
Benefits
Shilajit offers several evidence-based benefits. In recreationally active men, supplementation (250-500 mg/day) significantly improved maximal voluntary isometric contraction strength and reduced fatigue-induced strength decline over 8 weeks, demonstrating its potential for athletic performance and fatigue management. For individuals with type 2 diabetes, clinical data show significant reductions in fasting blood glucose (approx. 24%) and postprandial glucose (approx. 20%), with over 75% experiencing symptom relief, highlighting its role in glycemic control. Animal studies and limited human data suggest Shilajit can increase serum testosterone and improve libido, likely through central nervous system stimulation and hormonal modulation, making it promising for sexual health. Additionally, it enhances antioxidant capacity by increasing enzymes like glutathione peroxidase and superoxide dismutase, and exhibits anti-inflammatory effects. While some benefits are supported by randomized controlled trials, others, particularly cognitive and neuroprotective effects, are primarily based on preclinical studies, warranting further human research.
How it works
Shilajit's mechanism of action is multifaceted, primarily driven by its rich content of fulvic acids and dibenzo-α-pyrones. These compounds act as potent antioxidants, scavenging free radicals and reducing oxidative stress. Shilajit also modulates mitochondrial function, enhancing cellular energy production and improving overall metabolic efficiency. It interacts with the endocrine system by potentially increasing testosterone levels, which contributes to its effects on sexual function and vitality. Furthermore, it influences the nervous and muscular systems, contributing to its anti-fatigue and strength-enhancing properties. The fulvic acid component also plays a crucial role in enhancing the absorption and bioavailability of minerals and other compounds within the body.
Side effects
Shilajit is generally considered safe, with traditional use and clinical trials reporting minimal adverse effects. High-quality trials have not reported common side effects (above 5%). Uncommon side effects (1-5%) are not well documented, with only isolated reports of mild gastrointestinal discomfort. Serious adverse events are rare, with no such occurrences reported in controlled studies. However, caution is advised regarding potential drug interactions, particularly with antidiabetic medications due to its glucose-lowering effects, and with hormonal therapies due to its potential impact on testosterone levels. Contraindications are not well-defined, but due to limited data, caution is recommended for pregnant or lactating women, children, and individuals with severe chronic diseases. It is crucial to ensure the purity of Shilajit, as unpurified forms may contain heavy metals or other contaminants.
Dosage
The minimum effective dose of Shilajit powder extract has been shown to be 250 mg per day, particularly for improvements in muscle strength and fatigue. Optimal dosage ranges observed in clinical trials are typically between 250 mg and 500 mg per day. While a maximum safe dose has not been clearly established, traditional use and current clinical trials suggest that up to 500 mg per day is generally safe for short-term use. Shilajit is typically administered daily, though the optimal timing relative to meals has not been extensively studied. For consistent efficacy, it is recommended to use a powder extract standardized for its fulvic acid content. The presence of fulvic acid is known to enhance the absorption of minerals, contributing to its overall bioavailability. No specific cofactors are identified as necessary for its absorption or efficacy.
FAQs
Is Shilajit safe for long-term use?
Current evidence supports its safety for up to 8 weeks. Longer-term safety data are limited, so extended use should be discussed with a healthcare professional.
Does Shilajit improve athletic performance?
Yes, evidence suggests modest improvements in muscle strength and fatigue resistance, particularly in recreationally active individuals.
Can Shilajit help with diabetes?
Clinical data indicate significant reductions in fasting and postprandial blood glucose, along with symptom improvement, in individuals with type 2 diabetes.
Is Shilajit effective for sexual health?
Animal studies and limited human data suggest it may increase testosterone and libido, but more large-scale human randomized controlled trials are needed.
Are there any known drug interactions?
Potential interactions exist with antidiabetic medications and hormonal therapies. Caution is advised, and consultation with a healthcare provider is recommended.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6364418/ – This randomized controlled trial investigated the effects of Shilajit supplementation on muscle strength and fatigue in recreationally active men. It found that both 250 mg and 500 mg daily doses of Shilajit significantly improved maximal voluntary isometric contraction strength and reduced fatigue-induced strength decline compared to placebo over 8 weeks, indicating its potential for enhancing athletic performance.
- https://jptcp.com/index.php/jptcp/article/view/6677 – This systematic review synthesized findings from multiple clinical trials on Shilajit. It concluded that Shilajit demonstrates clinical efficacy in addressing fatigue, metabolic issues, and sexual health concerns, while also exhibiting a favorable safety profile. However, the review highlighted the need for more large-scale randomized controlled trials to overcome the heterogeneity and limitations of existing studies.
- https://jjbs.hu.edu.jo/files/vol17/n1/Paper%20Number%2010.pdf – This clinical trial evaluated the effects of Shilajit in 30 diabetic patients over 60 days. The study reported significant reductions in both fasting and postprandial blood glucose levels, with over 75% of participants experiencing symptom relief. While promising, the study's small sample size and lack of a placebo control limit its overall quality.
- https://www.tmrjournals.com/public/articlePDF/20230727/9d2ef5ee9f5a7dcaa1960ff38cbe311b.pdf – This source, likely a review or clinical study, discusses Shilajit's efficacy across various health aspects, including fatigue, metabolic health, and sexual function. It supports the idea that Shilajit has a good safety profile, reinforcing the findings from other research on its therapeutic potential.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3296184/ – This review compiled preclinical and clinical data on Shilajit, highlighting its antioxidant, neuroprotective, and anti-inflammatory properties. It suggested potential cognitive benefits but emphasized the scarcity of large human randomized controlled trials, indicating that much of the evidence for these specific benefits is still based on preclinical research.
