What dose of shilajit was used in the research?

Participants in the 2026 trial received either 500 mg of shilajit daily or a placebo for 90 days, while continuing their usual training and dietary habits.

Does shilajit increase testosterone?

In the 2026 trial, total testosterone increased by 15.6% and free testosterone by 21.8% in the shilajit group, while both values decreased slightly in the placebo group. The difference between the groups was statistically significant, but the study is a preprint that has not yet been peer reviewed.

Which forms does shilajit come in?

Shilajit is sold as capsules, powder and resin. Capsules give a pre-measured dose, resin is a concentrated form usually dissolved in water or tea, and powder can be mixed into drinks and measured as needed. It has not been documented that one form generally works better than the others.

Is there a recommended daily dose of shilajit?

No. There is no officially recommended daily dose, and the amount used must be assessed on the basis of the product's content and concentration, as the composition varies between supplements.

Who should be careful with shilajit?

There is limited knowledge about the safety of long-term use. Pregnant women, nursing mothers and people who take regular medication or have conditions requiring treatment should consult a doctor before use.

Shilajit – what is it, and what health benefits does it have? | Hardworkout Magazine

Key takeaways

- Shilajit is a resin-like substance formed over a very long time as plant remains and other organic material decompose in mountain regions such as the Himalayas and the Altai Mountains.

- In a randomised, double-blind, placebo-controlled trial of 100 strength-training men, 500 mg of shilajit daily for 90 days produced a 26% increase in maximum leg press strength, compared with 18.4% in the placebo group.

- In the same trial, total testosterone rose by 15.6% and free testosterone by 21.8% in the shilajit group, while both values fell slightly in the placebo group.

- The 2026 shilajit trial is published as a preprint and has not yet been peer reviewed, so the findings need independent confirmation.

- There is no officially recommended daily dose of shilajit, and buyers should choose products documented as tested for heavy metals and other contaminants.

Have you heard of shilajit? This dark, resin-like substance has been used in traditional Indian medicine for several hundred years, but is still relatively unknown in Norway.

Today it is sold as a dietary supplement and is associated with a range of health benefits. But what exactly is shilajit, and what is it used for?

What is shilajit?

Shilajit is a natural substance that forms when plant remains and other organic material decompose over a very long time.

Where does shilajit come from?

Microorganisms contribute to the decomposition, but the exact formation process is not fully mapped. The substance is found, among other places, in the Himalayas and Altai Mountains, where it accumulates in cracks in the bedrock and can seep out when the temperature rises.

Shilajit contains a mixture of minerals and organic compounds. One of the most well-known components is fulvic acid, which can bind to minerals and has shown the ability to counteract oxidative reactions in laboratory tests.

Other compounds in shilajit are being investigated for possible effects on the mitochondria, which produce most of the energy that cells need. The content varies depending on where the raw material comes from and how it is processed.

What is shilajit used for?

In Ayurvedic medicine, shilajit has traditionally been used against fatigue and to increase physical capacity.

Today, it is used as a dietary supplement for several purposes:

- Energy: Increase cellular energy production and reduce fatigue.

- Strength and endurance: Increase muscle strength and endurance to achieve better training results.

- Testosterone: Increase testosterone levels in men, among other things with regard to muscle growth.

- Recovery: Reduce soreness and contribute to faster recovery after training.

- Sexual health and fertility: Increase libido and improve sperm quality in men.

- Memory and concentration: Improve memory and make it easier to concentrate.

- Joints and skeleton: Alleviate joint pain and counteract loss of bone mass.

- Aging: Protect cells against oxidative stress, which can damage proteins, fats, and DNA.

- Immune system: Affect the immune system and reduce inflammatory responses.

What does the research show?

A [randomized, double-blind, placebo-controlled study from 2026](https://doi.org/10.64898/2026.07.27.26358996) investigated the effect of shilajit in 100 men aged 21 to 50 who had been strength training regularly for at least one year.

Participants received either 500 mg of shilajit daily or a placebo for 90 days. They continued with their usual training and dietary habits throughout the trial.

After 90 days, the men who received shilajit showed greater progress in several of the tests:

- Maximum strength in leg press: Increased by 26%, compared to 18.4% in the placebo group.

- Muscular endurance: The number of repetitions increased by 110.8%, compared to 80.5% in the placebo group.

- Grip strength: Increased by 12.5%, compared to 7.9% in the placebo group.

- Testosterone: Total testosterone increased by 15.6% and free testosterone by 21.8%, while both values decreased slightly in the placebo group.

The percentages show the changes from the start to the end of the study in each group. The differences between the groups were statistically significant for maximum strength, muscular endurance, and testosterone, among others.

Participants who received shilajit also reported less soreness after training.

The study is published as a preprint and has not yet undergone peer review. Therefore, more independent studies are needed to confirm the results and investigate whether similar effects are also present in women and other groups.

How is shilajit used?

Shilajit is sold as capsules, powder, and resin. The different forms are used in various ways, but it has not been documented that one of them generally has a better effect than the others.

- [Capsules](https://hardworkout.no/solaray-shilajit-kapsler): An option for those who want a pre-measured dose.

- [Resin](https://hardworkout.no/kikihealth-himalayan-shilajit-harpiks): A concentrated form that is usually dissolved in water or tea.

- Powder form: Can be mixed into drinks and measured as needed.

How much shilajit should you take per day?

There is no officially recommended daily dose. The amount used must be assessed based on the product's content and concentration, as the composition can vary between different supplements.

Is shilajit safe, and who should avoid it?

Shilajit is usually purified before being sold as a dietary supplement, because the raw material may contain heavy metals and other unwanted substances.

Therefore, choose products from manufacturers who can document that the content has been tested for contaminants, and that the amounts of the stated substances match the information on the packaging.

There is limited knowledge about the safety of long-term use. Pregnant women, nursing mothers, and individuals taking regular medications or having conditions that require treatment should consult a doctor before use.

![Shilajit dietary supplement](https://hardworkout.no/wp-content/uploads/2026/11/Shilajitdraper-i-fjellandskap.png)

Sources:

TruBlk TM Shilajit Resin Supplementation Improves Muscle Strength, Endurance, and Exercise Recovery in Males Undertaking Resistance Training: A Randomised, Double-Blind, Placebo-Controlled, Multicenter Trial – [ResearchGate](https://www.researchgate.net/publication/411060334TruBlkTMShilajitResinSupplementationImprovesMuscleStrengthEnduranceandExerciseRecoveryinMalesUndertakingResistanceTrainingARandomisedDouble-BlindPlacebo-ControlledMulticenterTria)