Shilajit has been used for hundreds of years in traditional herbal medicine. It’s also very popular today for improving energy, enhancing vitality, and supporting overall health.
Among its panel of possible benefits, many people are wondering if shilajit has any benefits for weight and body composition.
In this article, we’ll go over the potential benefits of shilajit for weight loss, the possible mechanisms, and how to best implement shilajit into your routine.
Table of Contents
What is Shilajit?
Shilajit is a black, tar-like natural substance found in the Himalayas and other highland mountain regions, typically oozing out from the rocks. It’s formed over many years from the decomposition of plant matter and other organic materials.
As a result, shilajit is very high in nutrients, especially:
- Minerals
- Trace elements
- Fulvic acid
- Humic acids
- Dibenzo-ɑ-pyrones
Traditionally, shilajit was used to ward off high altitude sickness, promote skin health and hair growth, boost energy levels, and boost aspects of physical and mental performance in both men and women.
Benefits of Shilajit for Weight Loss
Emerging evidence suggests that there may be some benefits of shilajit for weight loss and body composition. There haven’t been any direct clinical studies on shilajit in isolation, although there still are a few research studies that show its possible benefits.
Additionally, shilajit was used in Ayurveda and other traditional medicine systems for losing weight and fat reduction. They believed shilajit sped up the metabolism and decreased appetite, which led to easier weight loss.
For example, in one clinical trial on obese patients, shilajit combined with agnimantha (Clerodendrum phlomidis Linn.) for 10 weeks led to reduced body weight and BMI, with an average weight loss of 5kg (about 11 lbs).
In another clinical study on healthy volunteers, shilajit supplementation for 45 days failed to lead to significant weight loss, although subjects did experience improved antioxidant levels and HDL cholesterol.
In one study on hyperlipidemic rats, treatment with the highest dose of shilajit led to a significant weight reduction compared to the placebo. However, the moderate and low doses didn’t reach significant effects.
In another rat study, researchers looked into the effects of shilajit against oxidative stress and hyperglycemia (high blood sugar). Essentially, they found that shilajit increased antioxidant properties and limited oxidative stress, thereby maintaining healthy blood sugar levels compared to the control. This is essential because inflammation, oxidative stress, and high blood sugar are all key factors in obesity (likely in a bidirectional manner).
Overall, shilajit may be able to help individuals lose weight as well as support various health markers, including blood sugar, cholesterol, and inflammation levels. More research from clinical trials is ultimately needed, but it is promising thus far.
Shilajit Dosage for Weight Loss
Based on general research, an effective dosage of shilajit is between 250mg to 1,000mg per day, split over two doses and taken with meals daily. When using supplements in the shilajit resin form, most individuals start off with a pea-sized mini spoonful, which is around 250 to 300mg.
Another popular form of this herb is shilajit gummy supplements, which you can read more about here.
With limited clinical studies related specifically to shilajit for weight loss, it’s unclear if these doses and strategies are ideal. However, one can be fairly confident given that this dosage range has led to a variety of other benefits in the research.
Also, this herb reaches peak bioavailability about 12 to 14 hours after ingestion, which is why taking shilajit twice per day is ideal. Additionally, taking shilajit with meals may lead to more pronounced effects on metabolism and weight management.
Shilajit Safety & Side Effects
Research shows that shilajit is generally safe to consume when used at the recommended dosages. Yet, consuming unprocessed, unpurified shilajit may lead to side effects given that it may contain heavy metals, mycotoxins, and other harmful compounds.
Therefore, to ensure safety, it is essential to choose shilajit supplements from reputable brands that use third-party testing from legitimate agencies, and that show Certificates of Analysis for their batches.
Additionally, even with purified products, there are still possible side effects, such as:
- Allergic reactions
- Headache
- Dizziness
- Changes in blood sugar
Click here to learn more about the safety and side effects of shilajit.
As always, it’s best to consult your doctor or other trusted healthcare professional before starting any supplement, especially if you have medical condition(s) or take prescription medication(s).
Conclusion:
Emerging research indicates that there are possible benefits of shilajit for weight loss and body fat reduction. This is likely due to a variety of antioxidant, anti-inflammatory, metabolic, and hormonal effects. While a dosage specific for weight loss isn’t definitive at this time, the typical dosage which likely translates well for fat loss is 250 to 1,000mg per day, ideally split into two doses and taken with meals.
Overall, when shilajit is taken in the proper form, at the right dose, and at the right time, it may help speed up weight loss over time, especially when combined with a balanced diet and healthy lifestyle regimen.
