The Best Time to Take Shilajit for Maximum Absorption and Energy

Used for centuries in Ayurveda, shilajit is believed to fight fatigue and support overall wellness. Early evidence suggests timing your dose may enhance its energizing effects.

How to Take Shilajit for Maximum Benefits

Limited human research has examined the best timing for taking shilajit, a natural, tar-like mineral-rich resin found in the Himalayas—most recommendations about timing come from ancient practices.

• Morning: Generally, manufacturers’ guidance suggests taking shilajit on an empty or nearly empty stomach in the morning to support absorption.
• Energy: Morning intake may help sustain energy throughout the day since its effects can last up to 14 hours.
• Workouts: For workouts, anecdotal sources suggest taking it about 30 to 45 minutes before exercise. Anecdotal sources can be interesting, but they don’t prove that something is true for most people.
• Recovery: Some people split the dose before and after workouts to help with endurance and recovery.

How Much Shilajit Should I Take?

Generally, follow the manufacturer’s guidelines on the label and consult with your healthcare provider for further guidance.

• Clinical studies typically use doses ranging from 250 to 1,000 mg per day.
• Ayurvedic guidance recommends 300 to 500 mg daily for overall well-being.
• Shilajit metabolizes slowly and reaches peak levels in the bloodstream about 12 to 14 hours after intake.

Shilajit comes in several forms, such as capsules, powders, candies, and resin that can be mixed into drinks or applied directly to the skin. It’s also added to teas and coffees, often blended with ashwagandha or mushrooms.

How Shilajit Supports Absorption and Energy

Research suggests that shilajit may enhance nutrient absorption and help alleviate fatigue in active adults.

• Maximum absorption: Shilajit contains humic substances—mainly fulvic acid—that may improve nutrient transport and bioavailability. It provides more than 84 minerals, including iron, magnesium, and zinc, which are essential for cellular metabolism and energy production.
• Energy and performance: Traditionally used to enhance stamina, shilajit may improve mitochondrial function—the process that helps your body convert food and oxygen into energy. In one study, adults taking 500 mg daily for eight weeks experienced reduced fatigue and maintained muscle strength after exercise. Larger studies are needed to confirm these effects.

How to Make Sure Your Shilajit Is Safe and Effective

Shilajit’s content and nutrient composition can vary significantly depending on where it’s sourced and how it forms naturally.

• Shilajit is a natural resin: Unpurified or low-quality forms may contain heavy metals, mycotoxins, or other contaminants that pose health risks.
• Heavy metal contamination: Some studies have found that specific shilajit samples contain high levels of the heavy metal thallium. Long-term thallium exposure can build up in the kidneys and bones and may damage the liver and other organs.
• Who should avoid it: Shilajit is not recommended during pregnancy or breastfeeding, in children, or for people with iron overload (hemochromatosis) or conditions worsened by increased testosterone.
• Medication interactions: Shilajit may also interact with specific medications, including some cancer treatments and aspirin.
• Safety tip: Choose products that have been tested by independent laboratories, such as ConsumerLab.com, US Pharmacopeia (USP), or NSF International, to ensure their safety.

Consult with your healthcare provider before taking it to ensure it won’t interact with your current medications or affect your overall health.