Doses used in human research
| Study | Dose | Duration |
|---|---|---|
| Testosterone, 2016[1] | 250 mg twice daily (purified extract) | 90 days |
| Exercise, 2019[2] | 250 mg or 500 mg a day | 8 weeks |
| Bone density, 2022[3] | Two doses compared with placebo | 48 weeks |
| Skin, 2019[4] | Two doses compared with placebo | 14 weeks |
These doses relate to a specific standardised extract. They are reference points from research, not recommendations for any product.
Why label servings differ
Labels vary because products differ. A resin, a powder with a carrier, a capsule of standardised extract and a gummy can all contain different amounts of shilajit per serving, and their shilajit may differ in composition. A 300 mg serving of whole resin isn’t the same intervention as 300 mg of a standardised extract. That is why we can’t translate a studied dose into a universal recommendation; see why preparation and dose matter.
Why more isn’t better
No study shows that higher doses give bigger benefits, and in the exercise trial, the lower dose didn’t show the effect seen at the higher dose,[2] which doesn’t mean that even higher doses would work better. What does rise with dose is exposure to any contaminants, such as metals, that a batch contains. Taking more than the label serving increases risk without any evidence of extra benefit; see what happens if you take too much.
Measuring your serving consistently
For resin, a 0.01 g digital scale is the most reliable way to take the same amount each day; “pea-sized” can vary several-fold. For capsules and gummies, check the shilajit content per unit. See measuring resin consistently.
How long to take it
The trials lasted from 8 to 48 weeks.[2][3] Long-term safety beyond that is less well studied. Some people take breaks; there is no evidence either way on whether breaks matter, but a time-limited trial with a review of whether it is helping is sensible; see taking shilajit long term.
Timing and food
No study has compared morning with evening use, or with and without food. Take it consistently at a time that suits you, and with food if it upsets your stomach; see how to take shilajit.
Who should be more cautious
People who are older, have kidney or liver conditions, or take regular medicines should check with a pharmacist before starting, and shouldn’t exceed the label. Shilajit isn’t recommended for children or in pregnancy; see older adults, children and pregnancy.
Reading serving information on labels
| Format | Serving information to check |
|---|---|
| Resin | Serving weight in mg or g, and how to measure it |
| Capsules | Shilajit content per capsule and capsules per serving |
| Powder | Shilajit content per scoop, allowing for any carrier |
| Gummies | Shilajit content per gummy and gummies per serving |
UK food supplement labels must state the recommended daily portion and a warning not to exceed it.[5]
Switching products
If you change brand or format, don’t assume the same serving size applies. Check the new label’s shilajit content per serving, and start from its recommended amount. A new product may also have a different contaminant profile, so check its batch report too.
Missed servings and breaks
If you miss a serving, carry on as normal the next day; there is no benefit in doubling up. If you stop for a while, restart at the label serving. There is no evidence that “loading” with higher amounts at the start does anything except increase exposure.
Consistency over quantity
Taking the same measured serving every day, from a batch-tested product, is more useful than experimenting with amounts. It also makes it easier to notice whether shilajit is helping.
Putting it into practice
Read your product’s label for its serving, measure it the same way each day, and don’t exceed it. If the label is unclear about shilajit content per serving, ask the brand before you start.
The bottom line
Trials used a few hundred milligrams a day of a specific extract, but that doesn’t translate directly to other products. Follow your product’s label, measure consistently, don’t exceed the serving, and choose a batch-tested product so that the amount you take is also the amount you can trust.
Frequently asked questions
How much shilajit should I take a day?
What dose was used in the testosterone study?
250 mg of a purified extract twice daily for 90 days.[1]
Is a higher dose more effective?
No evidence shows that, and contaminant exposure rises with dose.
Is 500 mg of shilajit too much?
500 mg a day was used in one 8-week trial.[2] For your product, follow the label serving.
How do I measure a resin serving?
Use a 0.01 g scale, or the supplied scoop levelled consistently.
How long can I take shilajit?
Trials lasted up to 48 weeks;[3] review whether it is helping and seek advice for long-term use.
Should I take shilajit with food?
There is no evidence either way; take it with food if it upsets your stomach.
Can I double up if I miss a day?
No. Just continue with your normal serving.
Sources & further reading
Primary research, regulators and standards bodies are cited first. A source being listed here does not mean it supports every claim made by sellers; it supports the specific statement it is attached to.
- Pandit S, Biswas S, Jana U, De RK, Mukhopadhyay SC, Biswas TK. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia 48(5):570–575, 2016. PMID 26395129. View source (opens in a new tab) [Randomised controlled trial]
- Keller JL, Housh TJ, Hill EC, Smith CM, Schmidt RJ, Johnson GO. The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. Journal of the International Society of Sports Nutrition 16:3, 2019. doi:10.1186/s12970-019-0270-2; PMID 30728074. View source (opens in a new tab) [Randomised controlled trial]
- Pingali U, Nutalapati C. Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: a randomized, double-blind, placebo-controlled trial. Phytomedicine 105:154334, 2022. doi:10.1016/j.phymed.2022.154334; PMID 35933897. View source (opens in a new tab) [Randomised controlled trial]
- Das A, El Masry MS, Gnyawali SC, et al.. Skin transcriptome of middle-aged women supplemented with natural herbo-mineral shilajit shows induction of microvascular and extracellular matrix mechanisms. Journal of the American College of Nutrition 38(6):526–536, 2019. doi:10.1080/07315724.2018.1564088; PMID 31161927. View source (opens in a new tab) [Randomised controlled trial (biomarkers)]
- UK Government. The Food Supplements (England) Regulations 2003 (SI 2003/1387). legislation.gov.uk, 2003. View source (opens in a new tab) [UK legislation]