Shilajit is a resin from the Himalayan mountains with purported benefits for energy, brain function, and overall vitality and wellness.
As a result, many people are interested in supplementing with shilajit to experience these health benefits.
In this article, we’ll go over when to take shilajit, as well as the best shilajit dosage and safety considerations.
Table of Contents
When is the Best Time to Take Shilajit?
The best time to take shilajit for most individuals is twice a day, with one dose in the morning and one in the afternoon. Shilajit is slowly metabolized and reaches peak bioavailability around 12 to 14 hours, so taking it twice a day allows for the nutrients in shilajit to work essentially over the entire day, enhancing overall bioavailability.
With that said, clinical research has shown the benefits of shilajit whether it’s taken once or twice a day, so it can be ultimately taken on whatever schedule is most convenient for you.
How To Take Shilajit:
Shilajit is best when mixed with honey, warm milk, ghee, or tea. Shilajit dissolves relatively well in warm liquids and may be easier to handle for some people.
Shilajit comes in several different forms, including liquid, resin, solid, and powder forms. We recommend taking a shilajit resin as this is the most natural form. Here is our breakdown of the best shilajit dietary and gummy supplements.
How Much Shilajit Should I Take?
Based on clinical research, shilajit is effective at 250-1,000mg per day, typically split into two daily doses; although one can certainly take it just once daily. This amount is roughly ⅛ to ½ teaspoon when using a form of shilajit powder. If one is using solid resin form, the amount ranges between the size of half of a pea up to 2 peas.
Importantly, there is relatively limited data on shilajit supplementation in humans. These doses are primarily derived from the few human clinical trials which looked into connections between shilajit and testosterone levels, energy, and muscle health.
Thus, it’s unclear if this dosage of shilajit translates to other health conditions.
Summary:
Daily supplementation of 250mg to 1,000mg or 1/8 tsp to 1/2 tsp of shilajit is thought to be an effective dosage.
What is Shilajit?
Shilajit is a natural tar-like substance found in the Himalayan mountains. It is formed over hundreds of years by the microbial decomposition of plant and other organic matter, which results in a black resin.
Overall, this resin is rich in a variety of health-boosting compounds, including:
- Fulvic acid
- Humic acids
- Antioxidants
- Many different minerals
Out of all of these, fulvic acid appears to be responsible for a large part of shilajit’s numerous health benefits.
What are the Benefits of Shilajit?
Shilajit has several potential health benefits, although only a couple of these have human clinical trials behind them.
Nonetheless, shilajit is associated with the following health benefits:
1. May Increase Testosterone Levels
Research shows that shilajit may increase testosterone levels in men, including levels of total testosterone and free testosterone. While it’s not entirely definitive, it seems that fulvic acid and other compounds in shilajit stimulate a variety of pathways involving testosterone production and testosterone synthesis.
2. May Benefit Alzheimer’s Disease
Shilajit may also be beneficial for Alzheimer’s disease and overall cognitive health. There is evidence that shilajit and its compounds exert anti-inflammatory and antioxidant effects in the brain, which may decrease damage and promote better brain function.
Moreover, shilajit may prevent the build-up of tau proteins, which otherwise contribute to Alzheimer’s severity. And it also provides general anti-toxic effects in the brain.
3. May Prevent High Altitude Sickness
There is some evidence that shilajit can prevent high altitude sickness and its related concerns, such as lethargy, pain, and even edema. This is in line with traditional usage as well, in which individuals took shilajit to boost mental and physical capacities when trekking in the Himalayans or other high mountain regions.
Various minerals and nutrients in shilajit seem to rejuvenate the body, stimulate the immune system, enhance detoxification, and improve energy metabolism, all of which may help one deal with high altitude sickness.
4. May Enhance Energy Levels
Shilajit may also enhance energy levels. This is in part due to its rich nutrient profile, with a wide variety of nutrients that may enhance energy metabolism and adenosine triphosphate (ATP) production.
Additionally, shilajit offers adaptogenic effects. Ultimately, this increases the body’s ability to handle stressors, decreases fatigue, and may improve both physical and mental performance.
Beyond improving energy levels, shilajit’s nutrient-rich properties are also thought to possess benefits for hair growth.
5. May Have Anti-Allergic Effects
Some research also shows that shilajit may have anti-allergic properties. Specifically, shilajit seems to inhibit the release of histamine and improves the overall function of mast cells in response to allergens, which essentially decreases the likelihood of developing allergic symptoms.
Who Should Take Shilajit?
Based on current evidence, shilajit can generally be used by anyone looking to enhance overall wellness and vitality. Within this, there are a variety of different groups of people who may particularly benefit from shilajit supplements.
For example,