How to Take Shilajit: Dosage and Timing Explained

New to Shilajit? This guide covers how much to take, when to take it, and how to use resin, capsules, or powder safely—without the hype.

What is Shilajit (10-second refresher)

Shilajit is a mineral-rich resin (a natural “exudate”) used in Ayurveda. Modern extracts typically standardise the fulvic-acid-rich fraction and related compounds (e.g., DBPs). Human trials have tested daily intakes from roughly 200–1,000 mg (sometimes higher), most often ~500 mg/day of a purified extract.

Quick-start: your first 2 weeks

  • Days 1–4: 200–250 mg once daily (morning or early afternoon).
  • Days 5–14: Increase to 300–500 mg/day. Split into 2 × 150–250 mg if you prefer.
  • Form: follow the label; resin dissolves in warm water/tea.
  • Check-in at 2 weeks: if all good, continue; if you notice sensitivity, drop back to the lower end and build gradually.
  • Stick with purified products only; contamination has been reported in some Ayurvedic preparations. 

How much Shilajit should I take?

Typical daily range

  • Most common evidence-based intake: ~500 mg/day of purified extract (often standardised). Trials span 200–2,000 mg/day, but higher intakes are less common.

Examples from clinical research (to benchmark labels)

  • Energy/fatigue & exercise studies: 250–500 mg/day for ~8 weeks.
  • Male hormone study: 250 mg twice daily for 90 days increased testosterone vs placebo in middle-aged men (purified Shilajit).

Takeaway: you’re aiming for a small, consistent daily dose of a purified, third-party-tested product (avoid raw/unprocessed material).

When is the best time to take it?

There’s no universal “best” time proven by head-to-head trials. Practical options that users and trials commonly follow:

  • Morning (with or without a light breakfast): convenient and less likely to affect sleep.
  • Split dosing: morning + early afternoon if you prefer steadier effects or if higher single doses upset your stomach.
  • Pre-exercise: some people take it 30–60 minutes before training (exercise studies dosed daily, not strictly pre-workout, but the 250–500 mg/day pattern is consistent).

Choosing a quality product (what to look for)

  • Purified & third-party tested: Avoid raw/unprocessed Shilajit due to potential heavy-metal and microbial contamination; choose products with contaminant testing (lead, mercury, arsenic, cadmium).
  • Standardisation disclosure: Many research-grade extracts are standardised to ≥50% fulvic acid plus defined DBP fractions. A label that transparently reports these figures is a good sign.
  • Form factor:
    • Resin: traditional; check the brand’s scoop size (often ~250 mg) and dissolve in warm water/tea.
    • Capsules/powder: easiest for consistent milligram dosing.

Safety, medications, and who should avoid it

The essentials

  • Contamination risk is real with some Ayurvedic products; stick to reputable, purified, third-party-tested brands.
  • Pregnancy/breastfeeding: insufficient human safety data – avoid. (General supplement caution, plus contamination risk.)
  • Medical conditions & medicines: speak to your clinician if you have chronic conditions or take prescription medicines.

Blood sugar & blood pressure considerations

  • Preclinical and small clinical literature suggest glucose-lowering effects; animal work shows additive effects with metformin/glibenclamide. If you’re on diabetes medication, monitor closely and consult your clinician.

Heavy metals—why we keep mentioning them

  • Reviews and surveys show some traditional products can contain lead/mercury/arsenic; regulators have issued warnings. Use purified products with documented batch testing.

Red-flag mistakes to avoid

  • More is better” megadosing: stay in the evidence-based range unless a clinician directs otherwise.
  • Buying raw/unprocessed product: contamination risk; insist on purified, tested Shilajit with batch certificates.
  • Ignoring medications: if you’re on glucose-lowering drugs, monitor and speak with your clinician.

A simple 4-week protocol you can copy

  • Week 1: 200–250 mg once daily (AM).
  • Week 2: Increase to 300–500 mg/day (split AM + early PM if preferred).
  • Weeks 3–4: Maintain; keep a quick log of energy, training quality, sleep, and any side-effects.
  • End of week 4: Reassess. Continue at the same dose, or step back to the lowest effective dose.

Final notes & disclaimer

Shilajit is not a replacement for medical care. If you’re pregnant/breastfeeding, have a condition (especially diabetes), or take medication, speak with your clinician before use. Select purified, third-party-tested products only – such as our Noir Shilajit.

Further Reading

    FAQs

    How much Shilajit should I take daily?
    Most human studies use about 300–500 mg/day of a purified extract; trials span 200–2,000 mg/day. Start low (200–250 mg) and build to a comfortable dose within that range. Always follow your product’s label. Evidence: Examine review of trials.
    When’s the best time to take it?
    No universal “best” time is proven. Practical options: once in the morning, or split morning + early afternoon. If taken late, a few people report it feels too stimulating.
    Should I take it before workouts?
    Some do. Exercise studies used daily doses of 250–500 mg rather than strict pre-workout timing. Try 30–60 minutes before training and see how you feel.
    Can women take Shilajit?
    There’s limited sex-specific data. Healthy adults commonly use 300–500 mg/day of purified Shilajit. Avoid during pregnancy and breastfeeding due to insufficient safety data.
    Is it safe with diabetes medication?
    Preclinical research suggests Shilajit can lower blood glucose and may add to the effect of metformin or sulfonylureas. If you take these medicines, monitor closely and speak to your clinician before use.
    How do I know my Shilajit is safe?
    Choose purified, third-party-tested products with batch certificates for heavy metals (lead, mercury, arsenic, cadmium). Avoid raw/unprocessed resin.
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