When to take Shilajit
Any time; consistency matters more than timing. Trials gave purified shilajit daily for 8 to 12 weeks, either once a day or split into two doses.
Last reviewed October 13, 2026
Timing
| Best time | Any time of day |
|---|---|
| Food | With or without food |
| Fat-soluble | No |
- Any time; consistency matters more than timing.
- One trial gave 250 mg twice a day; another gave one capsule once a day.
- No study has tested morning versus night or with versus without food.
Check with your doctor first if…
- Product purity: shilajit is a mineral substance from mountain rock used in Ayurvedic medicine. NIH warns that some Ayurvedic products have contained lead, mercury or arsenic at harmful levels, so choose a purified, tested product.
- Pregnancy or breastfeeding: talk with your doctor first, because some Ayurvedic products may contain harmful ingredients.
- Health conditions: talk with your doctor before use if you have a health condition.
- Limited research: the trials were small, short and done in men, and long-term safety is not known.
Amounts studied
250–500 mg/day of a purified shilajit extract for 8–12 weeks (given as 250 mg twice daily in one trial and once daily in another).
Follow the serving size on your product’s label.
What the research says
| Area | Evidence | Summary |
|---|---|---|
| Normal testosterone levels | Limited | Shilajit has been studied for supporting normal testosterone levels. In one 90-day placebo-controlled trial of healthy men aged 45–55, men taking purified shilajit had higher total and free testosterone than men taking placebo.[1] |
| Muscle strength | Limited | In one 8-week trial of 63 active young men, 500 mg a day helped them keep more strength after a tiring workout. The effect showed up in a subgroup, and the study was funded by the supplier.[2] |
Questions
When is the best time to take shilajit?
There is no best time backed by studies. Trials gave it once or twice a day. Pick a time you can stick with every day.
How long does shilajit take to work?
The trials lasted 8 to 12 weeks. There are no studies showing effects sooner than that.
Is shilajit safe?
One 8-week trial of a purified product reported no side effects. Raw or untested shilajit is a concern, because NIH warns that some Ayurvedic products have contained lead, mercury or arsenic. Buy purified, tested products and ask your doctor if you are pregnant or have a health condition.
Plan your whole routine
Add Shilajit and everything else you take to the planner to see your morning, midday and evening, and what to keep apart.
Open the plannerFrom AT2A
Sources
- Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers (Andrologia, 2016), PubMed (NIH NLM) (accessed October 13, 2026)
- The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels (JISSN, 2019), NIH NLM PubMed Central (accessed October 13, 2026)
- Ayurvedic Medicine: In Depth, NIH NCCIH (accessed October 13, 2026)
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. It is general information, not medical advice: talk with your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a health condition.