How to take shilajit: dosage, timing and forms

What dose of shilajit did the studies use?

For a quick per-day and per-dose answer for each form, in mg and grams, see our shilajit dosage guide. The doses below are the daily totals given in human trials. Most used a purified, standardised extract in capsules, not raw resin.

Where trials compared two doses, the higher dose usually did better: 500 mg beat 250 mg for strength (Keller 2019) and for bone density (Pingali 2022). One small 2003 study gave 2,000 mg a day for 45 days without problems, but no trial has shown a benefit from going above 1,000 mg a day (Sharma 2003).

How should I take shilajit?

Based on the trials, a reasonable approach is:

1. Start with 250 mg a day for the first week to see how you get on.
2. Increase to 500 mg a day if you want, split into two doses of 250 mg, for example morning and evening. This is the dose used in most trials.
3. Give it 8 to 12 weeks before judging whether it does anything for you. That’s how long most trials ran.
4. Take a break or stop if you notice no difference. There’s no evidence that taking it indefinitely is either helpful or harmful.

Check the safety guide first if you are on any medication, have a health condition, or are pregnant or breastfeeding.

Which form of shilajit is best?

No study has compared forms directly, so the best choice is the one that gives you a tested product and a dose you can measure.

How do I take shilajit resin?

Measure your dose, ideally on scales, and dissolve it in a glass of warm (not boiling) water, tea or milk, stirring until it’s gone. Purified resin dissolves fully; a lot of gritty residue suggests impurities. Some people simply let it dissolve under the tongue, though the taste is strong. Use a clean spoon or the tool supplied, and keep the jar sealed, away from heat and moisture.

Does it matter what time of day I take it?

There’s no evidence that it does. Trials usually gave the dose twice a day without specifying a time, and one gave it after meals (Biswas 2010). If shilajit upsets your stomach, taking it with food is a sensible first step.

What else affects how well shilajit works?

The product matters as much as the dose. Most trials used a purified extract standardised to a set level of fulvic acid, and results from those don’t automatically apply to raw resin or to other brands. The buying guide explains what to look for, and shilajit benefits covers what each dose was found to do.