Shilajit, a resinous substance found in the rocks of the Himalayas, has been a staple in Ayurvedic medicine for centuries. Rich in fulvic acid and minerals, shilajit is now gaining recognition for its potential to support energy levels, overall well-being, and even weight management. This article delves into the potential benefits of shilajit for weight loss, exploring the science behind its effects and how it can be used as part of a healthy lifestyle.
What is Shilajit?
Shilajit is a sticky substance that develops over centuries from the slow decomposition of plants in the rocks of the Himalayas. It is a naturally occurring mixture of different natural materials. That means not all batches are the same. Location, plant life, temperature and other factors change its composition, nutritional makeup, color and taste. It is rich in fulvic acid and over 80 minerals, and antioxidants. Shilajit has been used for centuries, but science has only recently uncovered its potential to support energy and weight management.
How Can Shilajit Help with Weight Loss?
While shilajit is not a "magic pill" for instant weight loss, it can complement a healthy diet and active lifestyle by supporting various bodily functions that contribute to weight management. Here's how:
1. Boosting Metabolism
Shilajit may speed up metabolism, which is how fast your body turns food into energy. With a faster metabolism, your body burns fat quicker and uses energy in a better way, even when you're resting or doing physical activities. Shilajit has been known to boost the body's rate of burning calories. This implies that shilajit can help the body efficiently convert food into energy, which can help control weight gain and aid in weight loss. Enhanced mitochondrial function leads to better fat oxidation and energy expenditure.
2. Enhancing Energy Levels
Now that you know that weight loss requires regular exercise, you need high energy levels to maintain the consistency. Shilajit contains fulvic acid and over 80 minerals that play a vital role in energy production at the cellular level. Mitochondria are your cells' energy powerhouses, and Shilajit supports their function by enhancing nutrient conversion into usable energy (ATP). Shilajit doesn’t rely on caffeine or stimulants. It can boost energy levels and make physical activities more accessible and enjoyable. When the body has more energy, an individual is more likely to engage in physical activities, which can contribute to weight loss. Beyond workouts, Shilajit can help fight the sluggishness that creeps into daily life. Shilajit also reduces stress and improves cognitive function, leading to a more active and healthy lifestyle.
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3. Regulating Blood Sugar Levels
Shilajit may help you balance blood sugar levels, which can reduce cravings caused by stress. By keeping your blood sugar stable, Shilajit can prevent the urge to overeat and promote healthier eating habits. It also helps avoid the ups and downs in energy that often lead to binge-eating sugary or high-carb foods. Also, Shilajit's adaptogenic properties help the body handle stress better. Stable blood sugar is key to avoiding energy crashes and food cravings. Shilajit may help regulate glucose levels, reducing the likelihood of sudden hunger pangs and supporting a more balanced appetite.
4. Supporting Hormonal Balance
Supporting hormonal balance is one of the Shilajit benefits for female weight loss. It helps in regulating hormonal imbalance in females with PCOS and PCOD.
5. Reducing Body Fat
Shilajit also reduces body fat and lessens the risk of obesity-related diseases such as diabetes, heart disease, and high blood pressure. Its ability to lower body fat stems from its effect on metabolism and insulin levels. When insulin levels are regulated, the body can better control blood sugar levels and contain fat storage. Shilajit may aid weight loss by boosting fat metabolism and reducing fat accumulation. It helps enhance mitochondrial activity, which increases the body’s ability to burn energy efficiently. Adiponectin is a hormone that plays a central role in breaking down fatty acids and regulating glucose.
6. Fighting Cravings
It decreases cravings for unhealthy foods, such as processed snacks and sugary treats. This can be helpful for those trying to cut weight and make healthier choices. By reducing cravings, shilajit can assist in weight loss and encourage a balanced diet.
7. Aiding Muscle Recovery
Shilajit provides amino acids, the building blocks of proteins, aiding muscle recovery and growth. The anti-inflammatory properties of the Shilajit help reduce the inflammation in the body and boost the muscle's recovery process after the workouts. Shilajit is well-known to regulate the metabolic process that improves muscle growth.
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Additional Health Benefits of Shilajit
Beyond its potential weight management benefits, shilajit offers a range of other health advantages:
1. Cognitive Health
The primary component of shilajit is an antioxidant known as fulvic acid. This powerful antioxidant contributes to cognitive health by preventing the accumulation of tau protein. Researchers think that the fulvic acid in shilajit may stop the abnormal buildup of tau protein and reduce inflammation, potentially improving Alzheimer’s symptoms. A 2023 laboratory study found that shilajit harvested from the mountains of northern Chile may help slow the progression of Alzheimer’s disease.
2. Testosterone Boost
In one clinical study of male volunteers ages 45-55, half of the participants were given a placebo, and half were given a 250 milligram (mg) dose of purified shilajit twice a day. After 90 consecutive days, the study found that participants receiving purified shilajit had a significantly higher testosterone level compared to the placebo group.
3. Chronic Fatigue Syndrome (CFS) Relief
Researchers think that shilajit supplements may reduce symptoms of CFS and restore energy. Based on these results, naturally boosting your body’s mitochondrial function with shilajit supplements may help improve energy levels.
4. Anti-Aging and Longevity
Since shilajit is rich in fulvic acid, a strong antioxidant, and anti-inflammatory, it may also protect against free radicals and cellular damage. As a result, regular use of shilajit may contribute to longevity, a slower aging process, and overall better health. Shilajit is widely promoted as an anti-aging supplement.
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5. Altitude Sickness Relief
Researchers think that shilajit may help you overcome high altitude problems. Shilajit contains fulvic acid and more than 84 minerals, so it offers numerous health benefits. It can function as an antioxidant to improve your body’s immunity and memory, an anti-inflammatory, an energy booster, and a diuretic to remove excess fluid from your body. Because of these benefits, shilajit is thought to help counteract many symptoms associated with higher altitudes.
6. Anemia Treatment
Shilajit supplements, however, may gradually increase iron levels. The results revealed that rats in the third group had higher levels of hemoglobin, hematocrit, and red blood cells compared to rats in the second group. These are all vital components of your blood. A practical solution against anaemia: Iron deficiency and anaemia are more prevalent in women due to blood loss during menstruation. In such a case, shilajit can help improve iron levels in the body, leading to higher levels of red blood cells in the blood. This makes it a productive solution to fight iron deficiency symptoms and support overall wellness in women.
7. Male Infertility
Shilajit is also a safe supplement for male infertility. At the end of the 90-day period, more than 60 percent of the study participants showed an increase in total sperm count. More than 12% had an increase in sperm motility.
8. Heart Health
Shilajit, as a dietary supplement, may also improve heart health. After receiving a pretreatment of shilajit, some rats were injected with isoproterenol to induce heart injury. The study found that rats given shilajit prior to cardiac injury had fewer cardiac lesions.
9. Bone Health
According to a 2022 study, taking Shilajit supplements daily may help postmenopausal women with bone mass loss improve their bone mineral density. This can help reduce the chance of conditions like osteoporosis and injuries like fractures. Small studies found promising evidence that shilajit may speed bone healing and slow bone loss due to osteoporosis.
10. May relieve stress
Shilajit is rich in magnesium, which may help relieve anxiety by: Reducing the levels of the stress hormone cortisol in your body and Calming down your nervous system.
11. May help fight off viruses
2015 and 2020 studies suggest that shilajit may have modest antiviral properties.
12. May help fight cancer
Research suggests shilajit might make chemotherapy more effective. There’s also some evidence that it can inhibit or kill breast cancer cells, bladder cancer cells and more.
How to Use Shilajit for Weight Loss
There are a few simple ways to take Shilajit to make it more effective for weight loss.
Dosage: The recommended daily amount of Shilajit for weight loss is 300-500 mg per day. For weight management, shilajit is typically taken in doses of 300-500 mg per day. You need to add 100 mg to 1 gram of one of the best shilajit for weight loss to 1 cup of boiling milk or water. Then boil it for 1-2 minutes.
Forms: It can be consumed as a resin, capsule, or powder with water or a warm beverage. Shilajit is available in liquid and powder forms. If you buy the supplement in liquid form, dissolve a portion the size of a grain of rice or a pea size in liquid and drink one to three times a day, depending on the instructions. Or you can take shilajit powder twice a day with milk. If you are consuming Shilajit in resin form, you need to take a pea size or 250 mg of resin and mix it in warm water or milk. The best time to take Shilajit for weight loss is on an empty stomach in the morning.
Purity: When it comes to Shilajit for weight loss, the purity of the product is crucial. Always purchase shilajit from trusted suppliers. Source: Look for shilajit sourced from high-altitude regions, such as the Himalayas or the Altai Mountains.
Extraction Method: The extraction method can significantly affect the quality of shilajit. Preferably, choose supplements that use a water-based extraction process, which is considered more natural and effective.
Fulvic Acid Content: One of the key components of shilajit is fulvic acid, which is responsible for many health benefits.
Brand Reputation: Investigate the brand's reputation. Look for companies that are transparent about their sourcing, processing, and testing procedures.
Safety and Precautions
While shilajit is generally considered safe for healthy adults when used as directed, it’s important to take certain precautions:
- Purity is Key: Always purchase shilajit from a reputable source to ensure it is purified and free from contaminants. Raw shilajit may contain heavy metal ions, free radicals, fungus, and other contaminations that can make you sick.
- Consult Your Doctor: There needs to be more research to determine the optimal dose, so speak with your doctor before taking shilajit. Individuals who are pregnant, breastfeeding, or have underlying health conditions should consult a healthcare provider before using it.
- Avoid if Certain Conditions Apply: Don’t take shilajit if you have sickle cell anemia, hemochromatosis (too much iron in your blood), or thalassemia. People suffering from heart conditions, blood disorders or those on blood thinner medications should avoid consuming Shilajit for weight loss.
- Allergic Reactions: It’s possible to be allergic to this supplement. Stop taking Shilajit if you develop a rash, increased heart rate, or dizziness. Be Alert To Allergic Reactions: Although rare, allergic responses like itching, rash, or breathing difficulty can occur.
- Medication Interactions: Shilajit may interact with medications, especially those for diabetes or high blood pressure.
- Side Effects: Potential side effects include nausea, dizziness, or an upset stomach if taken in excess or of poor quality. Watch For Digestive Discomfort: Some users may experience mild side effects such as nausea, stomach upset, or diarrhea.
- Not for Everyone: Due to insufficient safety data, shilajit is not recommended for pregnant or breastfeeding women.
- FDA Regulation: Food and Drug Administration (FDA) doesn’t regulate supplements. That means you can’t know for sure what you’re taking. And that can be dangerous.
Shilajit and a Holistic Approach to Weight Loss
Shilajit for weight management should only be consumed in the recommended dosage. While shilajit can be a valuable addition to a weight loss plan, it is most effective when combined with a holistic approach that includes:
- Healthy Diet: Consume meals that are enriched with nutrients that include vegetables, lean proteins and whole grains. Swap unhealthy snacks like potato chips for healthier options like roasted makhana or chana.
- Regular Exercise: Next, add regular exercise to your routine to burn extra calories, tone your muscles, and boost stamina.
- Stress Management: Manage stress with mindfulness, proper sleep, exercise, and stress-reducing supplements like Ashwagandha or Magnesium. Shilajit helps in managing stress and regulating hormones which are some factors in maintaining a healthy weight.