What Is Shilajit? TikTok Claims This Viral Black Goo Can Boost Collagen and Testosterone
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Fact checked by Nick BlackmerFact checked by Nick Blackmer
Key TakeawaysShilajit may offer health benefits like increased collagen and testosterone, though studies are small and often funded by supplement companies.Some research suggests shilajit could aid in workout recovery and reduce inflammation.Unpurified shilajit may contain harmful heavy metals. Experts say to look for third-party verification to ensure product safety.
Shilajit is a black, resin-like substance traditionally used in Ayurvedic medicine to promote longevity and strength. It has recently gained popularity in online fitness and wellness communities, with claims it can improve everything from skin health to sex drive, although large-scale studies on its benefits remain limited.This mineral-based supplement has antioxidant and anti-inflammatory properties. A recent study found that taking 500 to 1,000 mg of shilajit daily for eight weeks may increase collagen, an important protein for skin and muscle health.Other small studies, many of which are at least partially funded by supplement companies, have linked shilajit with increased testosterone levels and bone mineral density.Shilajit is found in Himalayan rocks. It forms over time as plant material breaks down, combining minerals and organic compounds, like the anti-inflammatory fulvic acid. In the United States, shilajit is sold as supplements in various forms, including capsules, powders, gummies, and resins.“All of these minerals get sourced together, and that’s what creates the resin. It’s a process that takes hundreds, if not thousands, of years,” Natiya Guin, ND, a licensed naturopathic doctor and an assistant professor at Bastyr University in San Diego, told Verywell. Is Shilajit Safe for Consumption?Shilajit seems well-tolerated in studies, but due to limited research, it’s hard to predict how individuals might respond to the supplement.“Safe doses range from 250 to 1,000 mg, and I recommend starting with a lower dose to see how an individual reacts before gradually increasing it,” Guin said. There are concerns that unpurified shilajit may contain heavy metals like lead, arsenic, and mercury. Unlike prescription drugs, the Food and Drug Administration (FDA) doesn’t approve supplements for safety or efficacy before they reach the market.“If you’re not using the purified mixture, or maybe not from a reputable source, you could have higher than reported heavy metals in this, and that could lead to some adverse health outcomes,” said Joshua L. Keller, PhD, an assistant professor of Health Disparities at the University of North Texas and lead author of a 2019 study on shilajit.You can check for third-party testing before purchasing shilajit to verify the product’s safety. Some products include heavy metal test results.Should You Take Shilajit Supplements?While shilajit won’t work for everyone, some people may notice benefits within a few weeks or months. Guin said it is best to take it on an empty stomach or mix it into teas.“Depending on the person and the unique ways that inflammation shows for them, they’ll notice that reducing,” she added.Fitness enthusiasts might also find shilajit helpful for recovering from a strenuous workout. In Keller’s 2019 study, participants who took 500 mg of shilajit daily experienced less post-exercise fatigue compared to those who took 250 mg or a placebo.However, Keller said it’s important to have “measured expectations” since it’s not always easy to detect the general health benefits from shilajit.“No matter how purified, no matter what dose, no matter what company, this isn’t going to be a night and day switch. You’re not going to wake up tomorrow with five more pounds of lean body mass,” Keller said.No supplement, including shilajit, is a magic fix, and claims in viral videos or online forums often exaggerate findings from preliminary research or animal studies. Keep in mind that claims on supplement packages are typically not evaluated by the FDA, which has issued warnings to a few supplement companies about unverified claims that shilajit can treat cancer, diabetes, and addiction.“It can be effective, but make sure we have dialed in expectations of what we’re going to get out of it,” Keller said.
What This Means For YouWhile shilajit shows potential health benefits, it’s crucial to choose products from reputable sources to avoid contaminants. Always consult a healthcare provider before starting new supplements.
Read the original article on Verywell Health.
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