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?
- How To Take Shilajit:
- How Much Shilajit Should I Take?
- What is Shilajit?
- What are the Benefits of Shilajit?
- Who Should Take Shilajit?
- Side Effects & Interactions of Shilajit:
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 shialjit 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
- 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.
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, shilajit may benefit men’s health by increasing low testosterone levels and enhancing overall sexual function and fertility.
Shilajit may also benefit women’s health by fighting iron deficiency and anemia while reducing reproductive and menopausal issues.
Moreover, shilajit has potential benefits for anyone looking to decrease fatigue and improve energy levels, whether this is for enhanced mental or physical performance.
Additionally, shilajit may be worth trying out for people with high levels of inflammation and oxidative stress and their related conditions, such as allergies, poor immunity, joint problems, cognitive decline, etc.
Lastly, shilajit may be useful for anyone traveling to high-altitude areas in order to prevent or minimize high-altitude sickness.
Side Effects & Interactions of Shilajit:
Shilajit is generally safe to consume and poses few to no risks for the average consumer.
However, there ultimately needs to be more human clinical trials completed before a more complete safety picture is established.
It’s also important to note that unpurified shilajit may be unsafe to take as it may contain mycotoxins, heavy metals, and other potentially harmful compounds.
In order to ensure product quality, make sure to choose a dietary supplement from well-trusted, established brands that are also third-party tested and have available Certificates of Analysis (CoA) to view. Check the product label too to ensure that it’s free from dyes, fillers, and other artificial ingredients.
Possible side effects of shilajit include:
- Allergic reactions
- Intoxication (if not using purified shilajit supplements)
In terms of medication/drug interactions, there aren’t any established concerns due to a general lack of data. It’s important to talk with your doctor or a healthcare professional before consuming shilajit, especially if you take prescription medications and/or have any chronic diseases or health conditions.
Shilajit is a potentially powerful natural substance with several health benefits. Individuals may see an improvement in various areas of health when taking shilajit on a regular basis, particularly in the range of 250 to 1,000mg per day.
Knowing when to take shilajit is key, which is why we suggest taking it twice per day, once in the morning and once at night.
To achieve the greatest benefits, shilajit should be taken one two two times per day in the morning or early afternoon, ideally with a light food (e.g. warm milk, honey) or on an empty stomach. However, if this isn’t possible, one can rest assured knowing that shilajit has benefits regardless of the time of day it’s used, as long as one is consistent.