On The Shelf
Mickie Cathers
Shilajit supplements are sold as a superfood support for focus, memory, energy, performance, recovery, and strength. What is shilajit and does it really boost vitality?
Shilajit is a blackish-brown, sticky, tar-like substance produced by the slow decomposition of plants found in high mountain rocks, primarily in the Himalayan mountains. Shilajit has been used in Ayurvedic medicine for centuries and is a popular part of the diet of those from Nepal and Northern India. Thought to increase physical strength and promote health and longevity, shilajit is composed mainly of humic substances and fulvic acid, which is known as a strong anti-inflammatory and antioxidant. Some studies have shown that shilajit boasts higher antioxidant levels than even blueberries.
Is there a benefit?
Research on shilajit has focused on its possible benefits in a wide variety of conditions and diseases through its antioxidant, anti-inflammatory, adaptogenic, immunomodulatory, and anti-dyslipidemia properties.
Studies have shown that shilajit may prevent Alzheimer disease or slow its acceleration, as affect aging, primarily through the presence of fulvic acid, which accounts for 60% to 80% of shilajit’s nutraceutical compounds. Fulvic acid has many health benefits and can contribute to improved immune response and memory and serve as an energy boost and a diuretic. Specifically related to cognitive health, fulvic acid prevents tau protein accumulation that can trigger brain cell damage. Fulvic acid may also protect against free radicals and cellular damage. Most studies on shilajit are animal or in vitro studies, though human trials have shown that shilajit may improve bone density in females and can enhance physical performance and fatigue relief through enhanced production of ATP.
A randomized controlled trial published in the October 2022 issue of Phytomedicine by Pingali and Nutalapati investigated the antioxidant, anti-inflammatory, and collagen-promoting activity of shilajit on attenuating bone loss in postmenopausal women with osteopenia. Results of the study showed that shilajit extract significantly supported bone mineral density in postmenopausal women taking 500 mg/day of shilajit extract for 48 weeks. The authors suggested that by decreasing bone turnover, inflammation, and oxidative stress that coincides with estrogen deficiency in this population, shilajit may help postmenopausal women reduce the risk of developing osteoporosis or fractures.
Keller and colleagues published a study on February 6, 2019, in the Journal of the International Society of Sports Nutrition on the effects of shilajit supplementation on fatigue and muscle strength. Sixty-three recreationally active men were randomly assigned to a high (500 mg/day) or low (250 mg/day) dose of shilajit or placebo for 8 weeks. Results of the randomized controlled trial revealed that the low dose and placebo groups had no significant difference in tested strength but the group taking the high dose of 500 mg/day saw significant retention of maximal muscular strength as well as favorable muscle and connective tissue adaptations.
Dosage and availability
Shilajit is available online and in health food stores as tablets, gummies, freeze-dried powder, extracts, and as a resin meant to be mixed with a drink or directly applied to the skin. The supplement is also available as a tea and as coffee combined with mushroom and ashwagandha. The standard dosage in clinical studies ranges from 250 mg/day to 1,000 mg/day.
What to tell your patients
Shilajit is generally considered safe but should never be consumed raw as the substance may contain heavy metals, fungus, and other contaminants. Advise patients taking hypertension medications and those with sickle cell anemia, hemochromatosis, or thalassemia to avoid taking shilajit. Adverse effects include a rash, increased heart rate, or dizziness. ■