What happens if I take Shilajit daily?
Published Updated Ben Law
Reviewed by Sarah Law, Dip CNM, Naturopathic Nutritionist
Short answer: yes, you can take shilajit every day, and daily use is exactly how it has been studied. The controlled human trials of purified shilajit gave it daily for between 8 weeks and 48 weeks, at 250 mg to 500 mg a day [1][2][5], and the studies that reported on tolerability found it well tolerated [3][4]. Nothing dramatic happens on day one: shilajit is not a stimulant, and the measured changes in those trials (strength retention, testosterone, skin and bone markers) were read after weeks to months of consistent use.
The two things that matter for daily use are the amount (follow the label) and purity, because raw, untested resin can carry heavy metals you would not want to take every day [7]. Love Life Supplements Shilajit Capsules contain 600 mg of MEET Shilajeet® extract per capsule (a 70:1 extract from 42,000 mg of raw shilajit), standardised to 60% fulvic acid, with directions of 1 to 2 capsules daily with food. Below: a week-by-week timeline, the doses every trial used next to ours, the cost per day in pounds and dollars, and who should not take it.
- Daily is the studied pattern. Trials ran 8 weeks [2], 12 weeks [3], 14 weeks [4], 90 days [1] and 48 weeks [5], always with a daily dose.
- Studied doses sit between 250 mg and 500 mg a day. One of our capsules (600 mg) is already at the top of that range; the label allows up to two.
- Judge it at 8 to 12 weeks, not 8 days. That is the earliest point any trial measured a change.
- Long-term data exists, but only for purified extracts. The longest controlled trial ran 48 weeks, in postmenopausal women [5].
- Purity is the precondition. One in five Ayurvedic products bought online in a JAMA study contained detectable lead, mercury or arsenic [7].
Can You Take Shilajit Every Day?
Yes. Taking shilajit every day is not only allowed, it is how it has been tested in people. None of the controlled trials below used it occasionally or "as needed"; each gave a fixed daily dose for weeks or months and measured the result at the end. A 2014 safety review in Phytotherapy Research concluded that the safety of shilajit is well documented in animal and human studies, while noting that more well-controlled trials of standardised products are needed [6].
So the useful question is less "can I consume shilajit daily?" and more "which shilajit, and how much?". The trials used purified, standardised extracts at 250 mg to 500 mg a day. Our capsules provide 600 mg of MEET Shilajeet® extract per capsule, standardised to 60% fulvic acid, and the label directs 1 to 2 capsules daily with food, not to exceed the recommended amount unless a qualified healthcare professional advises it. The product is not intended for anyone under 18.
Taking shilajit everyday also has a practical upside: a tub of 60 capsules lasts 60 days at one capsule a day or 30 days at two, which makes it easy to keep the routine going for the 8 to 12 weeks the research uses.
What Happens If You Take Shilajit Daily? A Week-by-Week Timeline
In the first fortnight, usually nothing you will notice. Changes measured in trials were read at 8 weeks and later. Shilajit is not caffeine or a pre-workout, and it is studied for slow changes to energy metabolism, strength retention and hormone levels rather than an immediate effect. Here is what to expect, week by week, mapped against the point at which each study actually took its measurements.
| Time on daily shilajit | What the research measured at this point | What most people should expect |
|---|---|---|
| Days 1 to 14 | Nothing: no trial took a reading this early | Settling in. No noticeable effect is normal, and this is where impatient users give up. |
| Weeks 2 to 6 | No published human readings | Some people describe subtle shifts in day-to-day energy or recovery. Not a reliable signal either way. |
| Week 8 | Strength retention after a fatiguing leg exercise test improved at 500 mg a day, not at 250 mg [2]. Muscle gene expression changes at 500 mg a day [3]. | The first fair point to judge it. |
| Weeks 12 to 14 | Further muscle adaptation with exercise [3]. Skin microcirculation improved in healthy women at 250 mg twice a day [4]. | Most people know by now whether it suits their routine. |
| Day 90 | Total and free testosterone and DHEAS rose against placebo in men aged 45 to 55 [1]. | A full three-month course, the window the hormone research used. |
| Weeks 24 to 48 | Bone mineral density and bone turnover markers measured in postmenopausal women at 250 mg and 500 mg a day [5]. | Long-term daily use, studied only with purified extract. |
A note from Ben, founder of Love Life Supplements
The single biggest mistake people make with shilajit is expecting to feel something on day one, deciding it does nothing, and stopping. That is the opposite of how it is meant to be used. Every clinical trial worth citing runs it daily for two to three months.
The second mistake is buying cheap raw resin off a marketplace. Shilajit is the kind of ingredient where purity is everything, because raw material can carry heavy metals, so we standardise ours to 60% fulvic acid and have it third-party tested. Take a clean one, take it daily, and give it the time the research gave it.
Stay consistent,
Ben Law
Founder, Love Life Supplements
What Is Shilajit, and What Is It Used For?
Shilajit is a sticky, blackish-brown mineral pitch that seeps from high mountain rock, formed over centuries from decomposed plant matter. It has a long history in Ayurvedic practice, where it is classed as a rasayana, and it is sold today as a food supplement in the UK and a dietary supplement in the US. It is also known as mumie, mumijo or moomiyo [6], and by the name asphaltum punjabianum.
Chemically it is mostly fulvic acid, plus compounds called dibenzo-alpha-pyrones, small amounts of protein and a range of minerals [2][6]. Researchers regard fulvic acid and the dibenzo-alpha-pyrones as the main active constituents [6]. Because raw shilajit varies hugely from deposit to deposit, quality products are purified and standardised to a stated fulvic acid percentage. Ours is a 70:1 extract standardised to 60% fulvic acid; you can read more about the ingredient in our ingredients A to Z.
What is shilajit used for today? Most people take it as part of a daily routine around energy, training and, for men, hormone levels. The human research reflects that: muscle strength and recovery, testosterone, and in women, skin and bone markers. For the wider picture, see our beginner's guide to shilajit.
Shilajit Benefits: What Daily-Use Studies Have Measured
The human trials of daily shilajit have measured muscle strength retention, testosterone, muscle and skin gene expression, and bone markers; each used a purified extract for at least 8 weeks. These are findings from specific trials, not promises, and several were run on a single branded extract (PrimaVie®), which is a different extract from the MEET Shilajeet® in our capsules.
| Study | Who | Daily dose | Duration | What was measured |
|---|---|---|---|---|
| Keller et al., 2019 [2] | 63 recreationally active men | 250 mg or 500 mg | 8 weeks | 500 mg group kept more strength after a fatiguing test than 250 mg or placebo |
| Das et al., 2016 [3] | Overweight adults (US) | 500 mg (250 mg twice) | 8 weeks + 4 with exercise | Muscle gene expression; well tolerated, no change in blood glucose or lipids |
| Das et al., 2019 [4] | Healthy women, middle-aged | 250 mg or 500 mg | 14 weeks | Skin gene expression and microcirculation; no adverse effects reported |
| Pandit et al., 2016 [1] | Healthy men aged 45 to 55 | 500 mg (250 mg twice) | 90 days | Total and free testosterone and DHEAS rose against placebo |
| Pingali & Nutalapati, 2022 [5] | 60 postmenopausal women with low bone density | 250 mg or 500 mg | 48 weeks | Bone mineral density and turnover, oxidative stress and inflammation markers |
Shilajit benefits for men
The male research centres on two things. First, testosterone: in a randomised, double-blind, placebo-controlled trial, healthy men aged 45 to 55 taking 250 mg of purified shilajit twice a day for 90 days had significantly higher total testosterone, free testosterone and DHEAS than the placebo group, while LH and FSH stayed stable [1]. We go through that trial in detail in our testosterone evidence review. Second, strength: in 63 active young men, 500 mg a day for 8 weeks helped them retain more maximal strength after a fatiguing leg exercise protocol, while 250 mg a day did no better than placebo [2]. Dose mattered.
Shilajit benefits for women
There are fewer trials in women, but they include the longest one. In healthy middle-aged women, 14 weeks of shilajit changed skin gene expression linked to small blood vessels and improved skin microcirculation at the higher dose [4]. In 60 postmenopausal women with low bone density, 48 weeks of 250 mg or 500 mg a day was compared with placebo on bone mineral density and markers of bone turnover, oxidative stress and inflammation, and the extract groups fared better than placebo on those measures [5]. That is a specific population studied over almost a year; it shows women can take shilajit daily for long periods, rather than that it suits every woman.
Energy
Energy is the most common reason people try shilajit, and it is where the human evidence is thinnest. Most of the mechanism work, including research on mitochondrial energy production, comes from animal studies [9]. We cover that research in shilajit and energy.
How Much Shilajit to Take Per Day
Take the amount on your product label. Published trials used 250 mg to 500 mg of purified extract a day; our label directs 1 to 2 capsules daily with food, at 600 mg per capsule. Neither the UK nor the US sets a reference intake for shilajit: it is not a vitamin or mineral, so there is no UK NRV and no NIH Office of Dietary Supplements RDA, AI or upper limit. That makes the label and the study doses the two numbers worth comparing.
| Option | Shilajit extract per day | Days per tub | Cost per day (UK) | Cost per day (US) |
|---|---|---|---|---|
| Trial low dose (Keller, Pingali) | 250 mg | n/a | n/a | n/a |
| Trial standard dose (Pandit, Das, Keller high) | 500 mg | n/a | n/a | n/a |
| LLS Shilajit, 1 capsule a day | 600 mg | 60 | £0.53 (£0.48 subscribed) | $0.61 ($0.55 subscribed) |
| LLS Shilajit, 2 capsules a day | 1,200 mg | 30 | £1.07 (£0.96 subscribed) | $1.21 ($1.09 subscribed) |
Because one capsule already provides slightly more than the 500 mg a day used in most trials, many people start on one capsule a day and stay there. The label permits two; do not go beyond that unless a qualified healthcare professional tells you to. Doubling up after a missed day is not needed: the trials measured steady daily intake, not catch-up doses.
How to Take Shilajit Daily
Take it once a day with food, at whatever time you will remember, and keep going for at least 8 to 12 weeks before judging it. That is the whole method. A few practical points:
- With food. Our label says to take the capsules with food, so breakfast or lunch is the simplest anchor.
- Time of day. No study compared morning and evening, and there is no required time. Many people prefer the morning because it fits a breakfast routine.
- Consistency over quantity. A missed day here and there is fine. The benefit in the trials came from the routine.
- Capsules, resin or gummies. Capsules give an exact, repeatable dose; resin is measured by eye. We compare the formats in shilajit resin vs capsules vs gummies.
- With other supplements. Shilajit is commonly taken alongside everyday supplements. If you take prescribed medication, check with your doctor or pharmacist first.
Is Daily Shilajit Safe? Side Effects and Long-Term Use
For healthy adults, daily use of a purified, tested shilajit at the labelled dose has been well tolerated in the trials that reported on it, and the longest controlled trial ran for 48 weeks. The 8-week US muscle study reported no change in blood glucose, blood lipids, creatine kinase or myoglobin [3]; the 14-week study in women reported no adverse effects [4]; and the 48-week study in postmenopausal women is the longest controlled daily-use trial we found [5]. Our label notes that side effects are rare, and asks you to stop and contact your doctor if you have an adverse reaction.
Shilajit side effects to know about
Reported issues are uncommon and mostly come from products of unknown purity. The most notable published case involved a pregnant woman who had taken mumijo, another name for shilajit, for six months and developed high blood pressure and low potassium, managed by stopping the mumijo and giving potassium [8]. That single case is one reason pregnancy sits firmly on the avoid list. For a full list, see what are the side effects of shilajit.
Who should not take shilajit daily
- Anyone under 18 (our label is clear on this).
- Pregnant or breastfeeding women.
- Anyone taking prescribed medication, with an existing medical condition, or due to undergo surgery, unless their doctor agrees.
Our guide to who should avoid taking shilajit goes into each group in more detail.
Shilajit long-term use
Long-term data exists only for purified, standardised extracts, so the longer you plan to take it, the more the source matters. The longest controlled trial gave a purified extract daily for 48 weeks [5], and the 12 and 14-week trials reported it as well tolerated [3][4]; there is no equivalent data for raw resin.
Why Purity Matters More With Daily Shilajit
Anything you take every day for months should be tested for heavy metals, and shilajit, a mineral pitch scraped from rock, is the supplement where that matters most. In a study published in JAMA, researchers bought 193 Ayurvedic products online and found that about one in five (20.7%) contained detectable lead, mercury or arsenic, and every metal-containing product exceeded at least one standard for acceptable daily intake [7]. Three-quarters of those metal-containing products claimed Good Manufacturing Practice.
That is why a stated fulvic acid percentage, a named extract and third-party testing are the minimum standard for a daily product, not a nice extra. Our Shilajit Capsules use MEET Shilajeet®, standardised to 60% fulvic acid, made in the UK under GMP and third-party tested for heavy metals. You can see how we test across the range on our lab results and testing page, and how we compare to other brands in our shilajit buyer's guide.
Our Shilajit Capsules provide 600 mg of MEET Shilajeet® per capsule, standardised to 60% fulvic acid, vegan, third-party tested for heavy metals and made in the UK, with a 60-day money-back guarantee. 60 capsules: UK £31.95 one-time or £28.76 on subscription; US $36.40 one-time or $32.76 on subscription.
View productShilajit Daily Use: Frequently Asked Questions
Can you take shilajit every day?
Yes. The controlled human trials of purified shilajit all used it daily, for 8 weeks up to 48 weeks, and the trials that reported on tolerability found it well tolerated. Take a purified, tested extract at the labelled amount (1 to 2 capsules a day with food for ours) and check with a doctor first if you are pregnant, breastfeeding, on medication or managing a health condition.
Is it safe to take shilajit long term?
The longest controlled human trial ran for 48 weeks at 250 mg or 500 mg a day in postmenopausal women, and shorter trials of 12 and 14 weeks reported it as well tolerated with no adverse effects. Those trials used purified, standardised extracts. Long-term data on raw resin does not exist, which is why purity matters most for daily use.
How much shilajit should I take per day?
Follow your product label. Studies used 250 mg to 500 mg a day of purified extract. Our capsules contain 600 mg of MEET Shilajeet® extract each and the label directs 1 to 2 capsules daily with food, so one capsule already sits at the upper end of the doses studied.
What are the side effects of shilajit?
In the published trials side effects were uncommon, and our label notes that side effects are rare. Stop and speak to your doctor if you react badly. One case report linked months of mumijo (shilajit) use in pregnancy to high blood pressure and low potassium, so it is not one to take while pregnant.
What are the benefits of shilajit for women?
Fewer trials include women. A 14-week study in healthy women measured skin gene expression and microcirculation, and a 48-week study in postmenopausal women measured bone mineral density and related markers. Women are not excluded from use; the evidence base is simply smaller than for men.
What minerals are in shilajit?
Shilajit is a mineral pitch made mostly of fulvic acid, with dibenzo-alpha-pyrones, small amounts of protein and a spread of trace minerals. Quality extracts are standardised by fulvic acid content; ours is standardised to 60% fulvic acid.
References
- Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 2016, PubMed
- The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. J Int Soc Sports Nutr, 2019, PubMed
- The Human Skeletal Muscle Transcriptome in Response to Oral Shilajit Supplementation. J Med Food, 2016, PubMed
- Skin Transcriptome of Middle-Aged Women Supplemented With Natural Herbo-mineral Shilajit Shows Induction of Microvascular and Extracellular Matrix Mechanisms. J Am Coll Nutr, 2019, PubMed
- Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial. Phytomedicine, 2022, PubMed
- Safety and efficacy of shilajit (mumie, moomiyo). Phytother Res, 2014, PubMed
- Lead, mercury, and arsenic in US- and Indian-manufactured Ayurvedic medicines sold via the Internet. JAMA, 2008, PubMed
- Pseudohyperaldosteronism due to mumijo consumption during pregnancy: a licorice-like syndrome. Gynecol Endocrinol, 2018, PubMed
- Shilajit attenuates behavioral symptoms of chronic fatigue syndrome by modulating the hypothalamic-pituitary-adrenal axis and mitochondrial bioenergetics in rats. J Ethnopharmacol, 2012, PubMed
References checked against PubMed on 22 October 2026.
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