Shilajit | Supplementopedia

Overview

Shilajit is a dark, tar‑like exudate that originates from high‑altitude rocks in the Himalayas, Tibetan plateau, and other mountainous regions. It is primarily composed of humic substances (especially ful‑vic acid) and a broad spectrum of trace minerals. Traditionally, it is used as a “rejuvenating” adaptogen to support energy, cognition, and overall vitality.

Benefits

Evidence from randomized trials and mechanistic studies suggests that Shilajit may:

Enhance mitochondrial ATP production: Improving endurance and muscle recovery.
Improve cognitive performance and memory: Likely via neuroprotective antioxidant effects and modulation of dopaminergic pathways.
Support metabolic health: By activating AMP‑activated protein kinase (AMPK), which can improve glucose tolerance and lipid profiles.
Reduce oxidative stress and inflammation: Assisting in recovery from exercise‑induced muscle damage.
Support bone health: By supplying bio‑available trace minerals (e.g., calcium, magnesium) that influence osteoblast activity.
Improve male reproductive parameters: Such as sperm count and motility, as demonstrated in a few controlled trials.

The majority of data come from small‑scale human studies and robust pre‑clinical models, underscoring the need for larger, long‑term trials.

How It Works

Fulvic Acid (FA) Activity: Shilajit's activity is largely driven by its high‑content ful‑vic acid (FA), a low‑molecular‑weight humic component that acts as a natural chelator and electron donor.
Mitochondrial Enhancement: FA enhances mitochondrial respiration by increasing complex I and II activity, thereby raising cellular ATP.
AMPK Activation: Ful‑vic acid also activates the AMPK pathway, enhancing glucose uptake, fatty‑acid oxidation, and autophagy.
Mineral Cofactors: The mineral matrix (e.g., zinc, magnesium, selenium) serves as cofactors for antioxidant enzymes (SOD, catalase), amplifying the antioxidant response.
Nrf2-Keap1 Modulation: Shilajit modulates the Nrf2‑Keap1 axis, up‑regulating phase‑II detoxifying enzymes and reducing ROS‑mediated damage.
Anti-inflammatory Effect: Its anti‑inflammatory effect is mediated through inhibition of NF‑κB signaling, reducing cytokine production.

Together, these actions underlie the reported improvements in energy, cognition, and metabolic homeostasis.

Dosage

Typical Dosage: Clinical studies typically employ 300–500 mg of purified, standardized Shilajit extract daily, taken in two divided doses (e.g., 150–250 mg morning and evening).
Acute Performance Support: For athletes seeking acute performance support, an acute loading phase of 500 mg/day for 7–10 days followed by 300 mg/day maintenance is common.
Enhanced Absorption: When taken with meals, absorption of ful‑vic acid is enhanced, and gastrointestinal irritation is minimized.
Individualized Dosage: Individuals with low body weight or heightened sensitivity may begin with 100 mg per day and titrate upward.
Pregnancy/Lactation: Pregnant or lactating individuals should avoid supplementation unless under medical supervision.
Therapeutic Use: For therapeutic purposes (e.g., metabolic support), a 12‑week course of 300–600 mg/day has been used in clinical trials without adverse events.

Safety & Side Effects

General Tolerance: Shilajit is generally well‑tolerated when sourced from reputable manufacturers and purified to <10 ppm heavy metals.
Mild Side Effects: Mild side effects can include mild gastrointestinal upset, heartburn, or transient headache.
Contraindications:
- Known hypersensitivity to humic substances.
- Pre‑existing heavy‑metal toxicity, as Shilajit can contain trace lead, arsenic, or mercury if not properly purified.
- Pregnancy, lactation, or children under 12 years.
Drug Interactions: Potential drug interactions involve anticoagulants (e.g., warfarin) and antidiabetic agents, where additive glucose‑lowering effects may occur.
High-Dose Concerns: Chronic high‑dose use (>1 g/day) has been associated with increased serum ferritin and may exacerbate iron‑overload disorders.
Monitoring: Regular monitoring of liver and kidney function is advisable for long‑term users.

Chemistry

Complex Mixture: Shilajit is not a single compound but a complex mixture of humic substances; the primary active component is ful‑vic acid (average molecular weight 1–5 kDa).
Empirical Formula: Its empirical formula is approximated as C₁₀₀–₁₅₀H₁₀₀–₁₅₀O₅₀–₈₀N₁–₅S₁–₃, reflecting a polymeric, poly‑carboxylated structure rich in phenolic, carbonyl, and hydroxyl groups that confer high chelating capacity.
IUPAC Descriptor: The IUPAC descriptor for ful‑vic acid is “polyhydroxy‑polycarboxylic acid polymer” – a non‑specific, high‑molecular‑weight constituent.
Additional Components: In addition to ful‑vic acid, Shilajit contains >84 trace minerals (e.g., Fe, Zn, Cu, Mn, Se) and small organic molecules (e.g., dibenzo‑α‑pyrones, amino acids, and polyphenols).
Acidic pH: Its acidic pH (3–5) and high solubility in water facilitate oral absorption.

Sources & Quality

Geographic Origins: Commercial Shilajit is harvested from rock fissures in the Himalayas (India, Nepal), the Altai Mountains (Russia, Mongolia), and the Caucasus.
Extraction Process: Traditional extraction involves washing the raw material, followed by aqueous or ethanol extraction to isolate the soluble ful‑vic fraction, which is then purified through filtration, activated carbon, and sometimes ion-exchange to remove heavy metals.
Standardization: High‑quality supplements are standardized to ≥20% ful‑vic acid and <10 ppm heavy‑metal content, verified by ICP‑MS and HPLC analyses.
Authenticity: Authenticity is confirmed by geographic DNA markers and carbon‑isotope profiling.
Processing Methods: Products that employ “cold‑extraction” and “no‑heat” processing better preserve bioactive constituents.
Consumer Recommendations: Consumers should prioritize products with third‑party testing (e.g., USP, NSF) and clear sourcing statements to ensure purity and potency.