How much shilajit should you take? It's one of the first questions people ask, and the answers online range from a grain of rice to a full gram or more. This guide explains what the research actually used, what that looks like for each format, and why more isn't better.
The short answer
Most human studies used 250 to 500 mg of purified shilajit a day. For resin, that's about a pea-size piece. The safest rule is simple: follow the serving on your product's label, take it once a day, and don't go over it.
How many mg of shilajit per day?
The best-known human studies used between 250 mg and 500 mg of purified shilajit a day. The testosterone trial in men aged 45 to 55 used 250 mg twice a day, so 500 mg in total, for 90 days. A strength trial in active young men compared 250 mg and 500 mg a day over 8 weeks. There's very little research on amounts above 500 mg a day, so there's no evidence that taking more does anything extra.
How much shilajit should I take in each format?
| Format | Typical daily serving | Our label |
|---|---|---|
| Resin | A pea-size piece, about 300 to 500 mg | 0.5 g a day |
| Drops | Varies a lot by brand | 0.5 ml a day |
| Capsules | Usually one or two capsules | 1 capsule a day |
| Gummies | Usually one or two gummies | 1 to 2 gummies a day |
Drops, capsules and gummies vary a lot between brands in how much shilajit each serving contains, so always check the supplement facts panel rather than assuming one brand's serving matches another's.
How do you measure a pea-size piece of resin?
Most jars come with a small measuring spoon. A pea-size piece is about 0.5 g. If you want to be precise, you can weigh a few servings on a small kitchen scale once to get a feel for the size, then use the spoon from then on.
How many shilajit gummies per day?
Most shilajit gummies are designed to be taken one or two a day. Ours are 1 to 2 gummies a day, after a meal. Because gummies taste good, it's easy to take extra, but stick to the label. Read our article on whether shilajit gummies work for more.
Should you start with a smaller amount?
Many people like to start with half a serving for the first week to see how their stomach handles it, then move up to the full label serving. That's a sensible approach, especially with resin, which is more concentrated than gummies.
Can you take too much shilajit?
Yes. Taking much more than the label serving won't make it work faster, and there's no research on what high doses do over time. Too much of any mineral-rich supplement can upset your stomach. If you combine formats, such as resin at home and capsules when you travel, keep your total to one label serving a day rather than a full serving of each.
If you take any medication or have a kidney, liver or other health condition, ask your healthcare professional what amount, if any, is right for you. Our article on shilajit side effects explains who should be careful.
How long should you take shilajit?
The studies ran for 8 to 12 weeks of daily use. Some people take shilajit every day, while others take regular breaks, for example a few weeks off every couple of months. There's no research comparing the two, so choose what suits you and keep to the label serving.
Does the time of day change the dose?
No. The amount stays the same whenever you take it. Most people take it once a day in the morning, but you can split it into two smaller servings if you prefer. See our guide on when to take shilajit, and our step-by-step guide on how to take shilajit.
About 60 servings in every product
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. For adults 18 years of age and over. Not recommended for pregnant or nursing women. If you take any medication or have a health condition, speak to your healthcare professional before use.