How much shilajit should I take? A personalised dosage guide by weight, goal and form
Quick Answer Summary
The short version before you read on
Why "300–500mg daily" is incomplete advice
Every shilajit article gives the same flat answer: 300–500mg per day. This ignores three variables that determine whether a dose is therapeutic or sub-therapeutic for you specifically: your body weight, your health goal, and the form you're taking. A 55kg person taking shilajit for cognitive function needs a very different dose to an 90kg person optimising for testosterone. The calculator below accounts for all three.
What the clinical studies actually used
The most cited shilajit study, the 2016 Andrologia RCT, used 250mg twice daily (500mg total) for 90 days for testosterone support. A 2019 Journal of the International Society of Sports Nutrition study used 250mg and 500mg/day for 8 weeks for performance. A 2025 pilot RCT used 500mg/day for 28 days for physical performance. None of these used a generic 300–500mg dose, each was calibrated to the outcome being measured.
Resin vs capsule, which is better?
Resin is the traditional and closest-to-natural form. Capsules offer convenience and precise dosing but often use dried extract powder that may have reduced bioavailability compared to the resin form. A 2025 pilot study specifically examined Shilajit resin supplementation and confirmed its safety and efficacy profile. For most purposes, pure resin dissolved in warm water or milk is the preferred form when quality is properly controlled.
The safe upper limit
Clinical studies have used up to 2,000mg/day without adverse effects in healthy adults (Banner Health). The practical therapeutic ceiling for most goals is 500–600mg/day. Beyond this, additional benefit is marginal and the risk of digestive side effects increases. For new users, start at 250mg for 2 weeks before increasing to your target dose regardless of body weight.
In this article
- What determines the right shilajit dose for you?
- Goal-specific dosage table, what clinical studies used
- Personalised shilajit dosage calculator
- How to measure and take shilajit resin correctly
- What to look for in a shilajit product
- Safety, interactions, and who should be careful
- Frequently asked questions
Ask how much shilajit to take and you will get the same answer everywhere: 300–500mg per day. The problem with this answer is that it treats everyone the same. A 55kg woman taking shilajit for hair health has different requirements to a 95kg man optimising testosterone. The clinical studies themselves used different doses for different outcomes, yet almost no dosage guide reflects this.
This article explains why dose varies by goal and body weight, compiles what published clinical trials actually used for each purpose, and provides a calculator that outputs a specific personalised dose with timing and a resin serving size, the only personalised shilajit dosage tool currently available in India.
What determines the right shilajit dose for you?
Body weight. Shilajit's primary bioactive, fulvic acid, distributes through body tissues. Heavier individuals have a larger tissue volume for the same dose to cover, meaning the same 300mg dose delivers a lower effective concentration per kilogram of body weight. Published animal studies have used weight-based dosing (30mg/kg body weight in one mouse study), and clinical practitioners routinely adjust the dose upward for individuals above 85kg. Below 60kg, the lower end of each goal's range is generally sufficient.
Health goal. Shilajit's active compounds work through different mechanisms depending on what you're using it for. Testosterone support requires the fulvic acid and dibenzo-alpha-pyrones to reach testicular tissue and influence hormone synthesis, the 2016 Andrologia RCT found this required 500mg/day for 90 days. Energy and fatigue reduction is driven by mitochondrial effects that appear at lower doses (250–300mg/day) and over shorter timescales. Hair health benefits come from improved mineral delivery to follicles, a mechanism that is effective at 250–400mg/day but requires a longer timeline of 12–16 weeks.
Form. Resin is the traditional form and contains the full spectrum of fulvic acids, dibenzo-alpha-pyrones, and minerals in their natural matrix. A 2025 pilot RCT (NCBi PMC) specifically studied Shilajit resin at 500mg/day and confirmed its safety and efficacy for physical performance. Capsules use dried extract powder, typically effective but with potentially lower bioavailability than resin dissolved in warm liquid, where the absorption begins in the mouth and continues through the digestive tract.
The new user rule, always start here
Regardless of body weight or goal, start at 250mg/day for the first 2 weeks. This allows your digestive system to adapt and lets you identify any sensitivity before moving to your target dose. Most people experience no side effects at any dose, but the rare digestive discomfort that some new users report almost always resolves if they start low and build. After 2 weeks without issues, increase to the goal-specific dose from the calculator.
Goal-specific dosage table, what clinical studies used
The table below shows dose ranges from published human clinical studies for each goal. The weight-adjusted ranges reflect how practitioners scale these doses in clinical practice.
| Goal | Under 60kg | 60–85kg | Above 85kg | Duration | Key study |
|---|---|---|---|---|---|
| Energy & fatigue | 300mg | 400mg | 500mg | 8–12 weeks | JISSN 2019 |
| Testosterone | 250mg×2 | 250mg×2 | 250mg×2 | 90 days | Andrologia 2016 |
| Athletic performance | 300mg | 500mg | 500mg | 8 weeks | PMC 2019 + 2025 |
| Hair health | 250mg | 300mg | 400mg | 12–16 weeks | Indirect, mineral & oxidative mechanisms |
| General wellness | 250mg | 300mg | 400mg | 8–12 weeks | Multiple safety studies |
| Cognitive function | 250mg | 300mg | 400mg | 8–12 weeks | Int. J. Alzheimer's 2012 |
Note: Testosterone doses are per-dose (taken twice daily). All other doses are total daily doses. Weight adjustments reflect clinical practice; published RCTs used fixed doses irrespective of weight.
Personalised shilajit dosage calculator
Enter your body weight and select your goal. The calculator outputs your specific daily dose, the equivalent resin serving size, timing guidance, and clinical timeline, personalised to you.
How to measure and take shilajit resin correctly
Resin is not a powder you can measure in a measuring spoon, it is a thick, tar-like substance that needs to be portioned by size reference. Here is the practical guide:
| Visual reference | Approximate dose | Use case |
|---|---|---|
| Rice grain | ≈ 100–150mg | First 2 weeks, introductory dose for all new users |
| Small pea | ≈ 200–250mg | General wellness, cognitive, hair (lighter frame) |
| Pea-sized | ≈ 300–400mg | Energy, general wellness, hair (average/heavier frame) |
| Large pea | ≈ 450–500mg | Testosterone, performance, energy (heavier frame) |
Preparation: Place the measured portion in a small glass. Add 30–50ml of warm water, warm milk, or warm herbal tea, not boiling, which can degrade heat-sensitive fulvic acid compounds. Stir until fully dissolved (30–60 seconds). Drink immediately. Do not add to cold water, the resin will not dissolve properly and may form sticky clumps.
Best time to take it: With breakfast for single daily doses. For testosterone support (split dose), take one portion with breakfast and one with dinner. Taking with food improves absorption and significantly reduces any digestive sensitivity that some new users experience.
Storage and shelf life
Store shilajit resin in a cool, dry place away from direct sunlight, not in the refrigerator, which makes it too hard to portion, and not in a hot car, which liquefies it. The jar lid should be tightly sealed between uses. Properly stored, pure resin has a shelf life of 2–3 years. The texture naturally varies with temperature, harder in cold weather, softer in heat. This is normal and does not affect potency.
Satthwa Pure Himalayan Shilajit Resin
Pure Himalayan shilajit resin, third-party tested for heavy metals and contaminants, no fillers, no additives. The same form studied in the 2025 PMC resin RCT. Use the dose from the calculator above and dissolve in warm water or milk with breakfast.
- Pure resin form, highest bioavailability, traditional preparation
- Third-party tested, heavy metals, contaminants, purity verified
- No fillers or binders, nothing added, nothing removed
- Available in India and the US
India: free shipping above ₹499, COD available. US: ships via Amazon Prime.
What to look for in a shilajit product
Third-party heavy metal testing is non-negotiable. Shilajit is a rock exudate that can naturally accumulate heavy metals including lead, arsenic, and mercury, depending on its source geology. Reputable brands test every batch and publish the results. If a brand does not provide a Certificate of Analysis (COA) showing heavy metal levels below safe thresholds, do not use it regardless of price or marketing claims.
Purified, not raw. Raw unpurified shilajit contains free radicals, mycotoxins, and potential pathogens alongside its beneficial compounds. Purification, the traditional Ayurvedic shodhana process or modern equivalent, removes these while retaining the fulvic acid, dibenzo-alpha-pyrones, and mineral content. The clinical studies showing benefits all used purified shilajit.
Fulvic acid content listed. The best-quality shilajit products list fulvic acid percentage on the label, typically 60–80% for a high-quality purified resin. This is the primary bioactive and listing it is a transparency marker that separates quality products from adulterated ones.
No fillers in resin form. Pure shilajit resin should have one ingredient: shilajit. Some products add gums, waxes, or other substances to improve texture or extend weight. Check the ingredient list.
Safety, interactions, and who should be careful
Generally well-tolerated. Clinical studies have used doses up to 2,000mg/day without serious adverse effects in healthy adults. At therapeutic doses (250–500mg/day), shilajit is considered safe for most people. The most commonly reported side effects at higher doses are mild digestive discomfort, nausea, loose stools, which typically resolve when dose is reduced or taken with food.
| Group | Guidance | Reason |
|---|---|---|
| Pregnant women | Avoid | Insufficient safety data during pregnancy |
| High blood pressure medication | Consult doctor | Shilajit may lower blood pressure, additive effect possible |
| Diabetes medication | Monitor blood glucose | Shilajit may lower blood sugar, risk of hypoglycaemia if combined |
| Haemochromatosis | Avoid | Shilajit increases iron absorption, dangerous with iron overload conditions |
| Autoimmune conditions | Consult doctor | Shilajit's immune modulation may affect autoimmune disease activity |
Cycling for long-term use. Most clinical studies run 8–12 weeks. For long-term use beyond this, a common practical approach is 8–12 weeks on followed by a 3–4 week break. This is precautionary, the safety of continuous long-term use beyond 12 weeks has not been systematically studied, though short-term data is consistently reassuring.
Frequently asked questions
The bottom line
The right shilajit dose depends on your body weight and your goal, not a universal number. Clinical studies used 250–500mg/day across different outcomes, with testosterone research specifically requiring 90 days at 500mg/day split into two doses. The calculator above gives you a personalised dose based on both variables, with a resin serving size reference and timing guidance built in. Start at 250mg regardless of what the calculator outputs, build to your target dose after 2 weeks, and assess results at the end of the full clinical timeline for your goal.
