How Much Shilajit Per Day? The Doses That Were Actually Studied

Short answer: the human trials used 250 to 500 mg of purified shilajit extract a day, often split into two doses. The best-designed trial found 500 mg helped and 250 mg did no better than placebo, so 500 mg a day is the best-supported dose. There is no established upper limit, and no trial has tested more than that.

Every dose the trials used

Study	Daily dose	How it was taken	Length
Biswas et al., 2010	200 mg	100 mg twice a day	90 days
Keller et al., 2019	250 mg or 500 mg	Once a day	8 weeks
Das et al., 2016	250 mg, then 500 mg	Daily	8 weeks
Pandit et al., 2016	500 mg	250 mg twice a day	90 days
2026 pilot, Cureus	500 mg	Daily	28 days

Two patterns stand out. Nobody went above 500 mg a day, and the two longest trials split the dose into morning and evening.

The Keller trial is the most useful one for choosing a dose, because it ran two doses side by side against a placebo. After eight weeks, the 500 mg group kept more strength after a fatiguing workout than placebo. The 250 mg group did not.

Why 500 mg, and not more

It's tempting to think that if 500 mg works, 1,000 mg works better. There is no evidence for that. No published trial has tested more than 500 mg a day, so any higher dose is a guess, and the main reported side effect, mild stomach upset, tends to show up at higher amounts.

There is also no reason to think shilajit follows a simple more-is-more curve. The research supports one dose well and says nothing about anything above it.

How to turn your product into milligrams

The dose that matters is milligrams of purified extract. How you find that number depends on the form.

Capsules and gummies. Read the Supplement Facts panel, not the front of the bottle. You are looking for "shilajit extract (purified)" with a milligram amount per serving. Watch for raw-material equivalents: "4,000 mg" is often 400 mg of a 10:1 extract. Shilajit 500mg vs 4,000mg explains the arithmetic.

Powder. Find out how many milligrams the included scoop holds. It is rarely sized to 500 mg.

Resin. This is where most people get the dose wrong. "Pea-sized" is the usual instruction, and it is a guess. A jeweler's scale that reads to 0.01 g fixes it: 500 mg is 0.5 g, 250 mg is 0.25 g. Weigh it a few times and you'll learn what your spoon actually holds.

We compare the forms side by side in Shilajit Resin vs Powder vs Capsules.

How to take your daily dose

• Split it if you can. 250 mg in the morning and 250 mg later matches the two longest trials.
• Take it with food. It's the simplest way to avoid the mild stomach upset some people report.
• Be consistent. The trials measured results after 8 to 12 weeks of daily use; how long shilajit takes to work covers the timeline.

Our gummies are 500 mg of purified extract per two-gummy serving, the dose that beat placebo in the Keller trial.

Who should take less, or none

Talk to a doctor first if you are pregnant or breastfeeding, under 18, on any prescription medication, or managing kidney disease or another chronic condition. The trials enrolled mostly healthy adults, and mostly men. The full list is in Shilajit Gummies Side Effects.

Questions people actually ask

Is 1,000 mg of shilajit too much?

It is double the highest dose any published trial used, so there is no evidence it is safe or more effective. If a label says 1,000 mg, check whether that is extract or a raw-material equivalent first.

Is 250 mg of shilajit enough?

For the outcome the Keller trial measured, no: 250 mg did no better than placebo over eight weeks. One older trial in men with low sperm counts used 200 mg a day, so it depends on the goal, but 500 mg has the strongest support.

Can I take shilajit twice a day?

Yes. Two of the trials gave it as two doses a day, which is a sensible way to take a 500 mg total.

How much fulvic acid is in a daily dose?

At 500 mg standardized to 20%, about 100 mg. There is no established daily intake for fulvic acid itself; what the percentage means.

Is the dose different for women?

No trial has studied a separate dose for women. The trials mostly enrolled men, so women have less direct evidence rather than different evidence.

How much shilajit resin is pea-sized?

There is no fixed answer, which is the problem. Weigh it: the studied range is 0.25 to 0.5 g a day.

Sources

• Keller JL, et al. The effects of shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. J Int Soc Sports Nutr. 2019. PubMed 30728074
• Pandit S, et al. Clinical evaluation of purified shilajit on testosterone levels in healthy volunteers. Andrologia. 2016. PubMed 26395129
• Das A, et al. The human skeletal muscle transcriptome in response to oral shilajit supplementation. J Med Food. 2016. PubMed 27414521
• Biswas TK, et al. Clinical evaluation of spermatogenic activity of processed shilajit in oligospermia. Andrologia. 2010. PubMed 20078516
• Safety and efficacy of TruBlk shilajit resin supplementation on physical performance and blood biomarkers in healthy adults: a 28-day open-label pilot. Cureus. 2026. PubMed 41613504
• Stohs SJ. Safety and efficacy of shilajit (mumie, moomiyo). Phytother Res. 2014. PubMed 23733436

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.