Shilajit Dosage: What the Research Actually Used
There is no single universally agreed "correct" dose of shilajit established by regulatory bodies. What we can honestly tell you is what doses have actually been used in the human research, and some general, common-sense safety points, rather than presenting an invented number as an official recommendation.
Key takeaways
- Human trials have used doses roughly between 100 and 500 mg per day of a purified extract, usually split into two doses.
- This tells you what has been studied, not necessarily what is optimal. No dose-ranging study has established an ideal amount.
- Follow your specific product's label. Different formats (resin, capsule, extract) are not interchangeable on a milligram basis.
Doses used in real human trials
Why we point you to the product label
Different products, resin versus capsule versus extract, and different concentrations, are not interchangeable on a milligram basis. The most reliable practical guidance is the dose stated on the specific product you are using, rather than a generic number that may not apply to that product's concentration. See our comparison of gummies versus resin for how form affects this.
A reasonable general approach
If you are new to shilajit, starting at the lower end of your product's labelled range and observing how you respond before increasing is a reasonable, cautious approach, consistent with how the human trials generally introduced it gradually rather than starting at a high dose immediately. See our honest answer on how long it typically takes to notice anything. If your interest is specifically exercise recovery, our muscle and recovery review covers the two trials that used doses in this range directly.
Who should be more cautious
People who are pregnant or breastfeeding, people with gout or kidney stones, and people with conditions involving iron overload (such as haemochromatosis) should talk to a doctor before use, given shilajit's mineral content. Anyone on prescription medication should also check with a doctor or pharmacist, since we are not aware of reliable data on drug interactions. See our full safety guide.
FAQ
What dose of shilajit should I take?
Follow the dose stated on your specific product's label. Human trials have generally used 100 to 500 mg per day of a purified extract, but this is what has been studied, not a universally established ideal amount.
Is it safe to take shilajit every day?
Most human trials involved daily use over 8 to 12 weeks. If you have a health condition or take medication, check with a doctor first.
Who should avoid or be cautious with shilajit?
People who are pregnant or breastfeeding, and people with gout, kidney stones, or iron overload conditions, should speak with a doctor before use.
