Long workdays and poor sleep leave many men feeling flat by evening. Here is what shilajit is, what the research shows and how much to take.
What is shilajit?
Shilajit is a sticky, dark resin that seeps from rocks in high mountains such as the Himalayas. Ayurveda classes it as a rasayana, a rejuvenating substance traditionally used for strength, stamina and vitality.
Its main active compounds are fulvic acid and dibenzo-alpha-pyrones, plus many minerals. It is purified before use, which is why Ayurvedic labels say "shudh shilajit".
What are the main benefits of shilajit for men?
Research on shilajit in men has focused on physical performance, healthy testosterone levels and general vitality. Most human studies are small, so treat these as promising, not settled.
- Strength and fatigue: in one trial, men taking 500 mg a day kept more of their strength after a tiring exercise test.
- Healthy testosterone levels: in one trial in healthy men aged 45 to 55, testosterone rose compared with placebo after 90 days.
- Traditional use: Ayurveda pairs shilajit with ashwagandha, gokshura and safed musli in formulas for men.
Does shilajit really help energy and stamina?
There is early human evidence for stamina during exercise, but not yet for everyday tiredness. Lab studies suggest fulvic acid may support how cells make energy, but this has not been shown in people. Sleep, protein, movement and managing stress still do most of the work.
How much shilajit should I take?
Human studies used 250 to 500 mg a day of purified shilajit extract for 8 to 12 weeks. Follow your product's label dose and don't stack two shilajit products.
| Form | Amount used in studies or on the label | How to take it |
|---|---|---|
| Purified extract in testosterone trial | 250 mg twice a day (500 mg/day) for 90 days | As capsules, in the study setting |
| Purified extract in strength trial | 250 or 500 mg a day for 8 weeks | As capsules, in the study setting |
| Resin (single-ingredient) | Varies by brand; check the label | Usually dissolved in warm water or milk |
| Saabhi Strong 9 (multi-herb tablet) | Shudh Shilajit 50 mg per tablet (100 mg a day), with 8 other botanicals | 1 tablet twice a day after meals |
Give it 8 to 12 weeks of daily use before judging it.
What does the research say?
A randomised, double-blind, placebo-controlled trial in healthy men aged 45 to 55 gave 250 mg of purified shilajit twice a day for 90 days; total and free testosterone and DHEAS rose compared with placebo [1]. A randomised placebo-controlled trial in 63 active young men tested 250 mg and 500 mg a day for 8 weeks; in the stronger half of the group, 500 mg helped retain strength after a fatiguing test, while 250 mg did no better than placebo [2].
A safety and efficacy review noted that few well-controlled human studies exist and called for trials of standardised products [3]. A review of heavy metals found reported levels were mostly within WHO and FDA limits, though some samples exceeded them [4].
These studies used specific purified extracts and doses. None of them tested any Saabhi product, and they do not show that shilajit treats any condition.
- Pandit S et al. (2016). Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia. Randomised controlled trial. https://pubmed.ncbi.nlm.nih.gov/26395129/
- Keller JL et al. (2019). The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. J Int Soc Sports Nutr. Randomised controlled trial. https://pubmed.ncbi.nlm.nih.gov/30728074/
- Stohs SJ (2014). Safety and efficacy of shilajit (mumie, moomiyo). Phytother Res. Review. https://pubmed.ncbi.nlm.nih.gov/23733436/
- Hussain A et al. (2024). Hazardous or Advantageous: Uncovering the Roles of Heavy Metals and Humic Substances in Shilajit (Phyto-mineral) with Emphasis on Heavy Metals Toxicity and Their Detoxification Mechanisms. Biol Trace Elem Res. Review. https://pubmed.ncbi.nlm.nih.gov/38393486/
How do I choose a pure shilajit?
Pick purified (shudh) shilajit from a licensed maker that shares a heavy-metal lab report, because raw shilajit can carry heavy metals. Check for an FSSAI or AYUSH licence number, a clear milligram dose and measured results for lead, arsenic, cadmium and mercury.
Who should avoid shilajit or check with a doctor first?
Shilajit was generally well tolerated in studies, but some people should speak to a doctor first.
Is there an easy way to take shilajit every day?
Saabhi Wellness makes science-backed functional wellness drinks and supplements for stress, detox, gut, sleep and daily energy, in convenient daily formats with ingredients dosed for results. Saabhi Strong 9 is a daily multivitamin for men with Shudh Shilajit 50 mg per tablet, alongside Sea Buckthorn 200 mg, Ashwagandha 100 mg, Gokshura 100 mg, Vidari Kand 100 mg, Moringa 75 mg, Maca Root 50 mg, Haritaki 50 mg and White Musli 25 mg.
Take 1 tablet twice a day after meals. Its daily shilajit amount (100 mg) is lower than in the trials above, because it is one of nine botanicals. A heavy-metal test on Strong 9 found lead at 0.27 mg/kg, with arsenic, cadmium and mercury below the quantification limit. It is a daily wellness supplement, not a treatment. Explore the men's wellness range, or read how to choose a multivitamin for men in India.
Frequently asked questions
What are the benefits of shilajit for men?
Shilajit is an Ayurvedic rasayana traditionally used for energy and stamina. Small randomised trials in healthy men suggest purified shilajit taken for 8 to 12 weeks may support strength during tiring exercise and healthy testosterone levels. More and larger human studies are still needed.
How long does shilajit take to work?
Shilajit works slowly. The human trials ran for 8 to 12 weeks, so take it daily for at least that long before judging how it suits you. It is not an instant energy booster like caffeine.
Can I take shilajit and ashwagandha together?
Yes, Ayurveda often combines them: shilajit for vitality and ashwagandha for resilience and rest. Saabhi Strong 9 contains both, at Shudh Shilajit 50 mg and Ashwagandha 100 mg per tablet. Check with your doctor first if you take regular medicines.
Is shilajit safe to take every day?
Purified shilajit was generally well tolerated in short human studies at 250 to 500 mg a day. Raw or unpurified shilajit can contain heavy metals, so choose purified shilajit with a lab report, follow the label dose and speak to a doctor if you take medicines or have a health condition.
When is the right time to take shilajit?
Take shilajit at the same times each day, with or after food, which is easier on the stomach. Saabhi Strong 9 is taken as 1 tablet twice a day after meals, in the morning and evening.
