Guide · Last updated: October 2026

Shilajit dosage: how much per day is usual?

For our Shilajit resin we recommend 400 mg a day, a pea-sized amount once a day, for 50 days followed by a 10-day break. Other resin sellers mostly state daily amounts between 300 and 500 mg. For capsules and powder the recommended daily intake on the label applies, and it is measured by the Shilajit content per serving, not by the number of capsules. More than that amount is not intended and brings no advantage.

Contents

How much Shilajit per day? The short answer: for our resin we recommend 400 mg, a pea-sized amount, once a day, for 50 days and then a 10-day break. The longer answer is still worth reading, because "pea-sized" is a vague unit, capsules and powder follow different rules, and most mistakes come not from too little but from too much. This article explains where the usual amounts come from, why we recommend 400 mg, how to hit them without a scale, and why more is not better.

Where the usual daily amount comes from

There is no officially set daily dose for Shilajit in Germany or the EU, unlike the reference values that exist for vitamins and minerals. The usual amount draws on three sources: traditional use, in which resin has long been taken in small, pea-sized portions; the few human studies, which worked with daily amounts of a few hundred milligrams of a standardised extract; and the intake recommendations of manufacturers, which lean on both.

Only the last of these is legally binding for you. Under the German food supplement regulation (NemV), every food supplement must state a recommended daily intake and carry a note that this amount must not be exceeded. That label figure is your upper limit, whatever forums or videos recommend.

Source	What it provides	How binding it is
Traditional use	Small, pea-sized portions of resin dissolved in warm liquid	Experience, no measurement
Human studies	A few hundred milligrams of standardised extract per day over weeks to months	Few studies, small groups
Product label	Recommended daily intake, a mandatory statement	Legally binding, do not exceed

Dosage for resin: 400 mg

For purified resin, most sellers state daily amounts between 300 and 500 mg. For our resin we recommend 400 mg a day, and that is the figure we use in our product information and in our worked examples. It is taken once a day with the enclosed spoon, dissolved in a cup of warm, not hot, water, tea or milk. It comes with a fixed rhythm: 50 days of use, then a 10-day break. A 20 g jar lasts exactly one such cycle. How dissolving works in detail and what to watch for with temperature and drink choice is covered in our guide on how to use Shilajit, and the intake step by step is in our how-to.

Resin is dosed by eye, and that is both its advantage and its drawback. The advantage: you need no capsules or scoops and take out exactly the portion you need, fresh each day. The drawback: without a reference, it is easy to take too much at the start. A pea-sized piece of resin is smaller than most people expect.

Pea-sized: how to hit the amount without a scale

A pea is about 7 to 8 mm across. A ball of resin that size weighs roughly 300 to 500 mg, depending on how firm the resin is, how hard you press it together and how much residual moisture it holds. Our recommended 400 mg sits in the middle of that range, and for everyday use that precision is enough, because a few milligrams either way do not matter.

If you want to know exactly, calibrate your eye once:

Get hold of a precision scale with 0.01 g resolution. Kitchen scales in 1 g steps are useless at these quantities.
Put an empty dish or a piece of baking paper on the scale and tare it.
Take resin with the spoon until the display reads about 0.40 g.
Look at that amount on the spoon and memorise the picture. From then on, your eye is enough.

Another reference point is how long the jar lasts. If a 20 g jar runs out noticeably sooner than 50 days of use, you are dosing above 400 mg. If it lasts much longer, you are below it. Both are easy to track from the date you first opened it.

Amount on the spoon	Approximate weight	Where it sits
Half a pea	About 150 to 250 mg	Well below our recommendation
Pea-sized	About 400 mg	Our recommended daily amount
Cherry stone and above	Over 500 mg	Above the recommended amount, not intended

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Dosage for capsules and powder

With capsules and powder there is no estimating, because the manufacturer sets the serving. That sounds simpler, but it is only half the story: the number of capsules says nothing about how much Shilajit they contain. A capsule can consist mostly of Shilajit extract or largely of carriers and fillers, and the two look identical from the outside.

The only way to compare is the actual Shilajit content per serving. That has to be on the label, together with the recommended daily intake. So count in milligrams of Shilajit, not in capsules or scoops. A worked example: if a capsule contains 200 mg of Shilajit extract according to the label and the recommendation is two capsules, you arrive at 400 mg per day, the same order of magnitude as a pea-sized amount of resin. If it contains only 100 mg, two capsules are half of that.

Form	Who sets the serving	What to check
Resin	You, by eye	Pea-sized is about 400 mg
Capsules	The manufacturer	Shilajit content per capsule times capsules per day
Powder	The manufacturer, by scoop	Shilajit share of the powder, fillers deducted

Extracts add a second blind spot: "extract" is not a protected term and says nothing about concentration. Two products with the same milligram figure can contain very different amounts of starting material. How the three forms compare on verifiability, price per daily portion and everyday practicality is covered in our comparison of resin versus capsules.

Why more is not better

The most common mistake is not the wrong time of day or the wrong drink but too large an amount. There are three sober reasons for staying at 400 mg a day, none of which has anything to do with effect. They are about tolerance, exposure and money.

Observing tolerance. A natural product with an intense taste and a broad spectrum of constituents can be tolerated differently by different people. So start directly with 400 mg once a day, never more, and stay with that one amount. In the first days, pay attention to taste, stomach and how you feel in general. If something does not agree with you, stop taking the resin and have the complaints checked by a doctor. More on this in our article on side effects.

Keeping exposure small. Every portion of resin contains everything the resin contains: fulvic acid and minerals as much as the traces of heavy metals that are present below the maximum levels even in tested material. The EU maximum levels for food supplements are set with usual intake amounts in mind. Double the amount and you double, arithmetically, the intake of every single constituent. What was measured in our current batch is on our lab values page and in the batch datasheet.

Jar life and cost. At 400 mg a day a 20 g jar lasts 50 days of use, which at a jar price of €34.00 is exactly €0.68 per day of use. With the 10-day break that follows, one jar is a cycle of about two months. Double the amount and the jar lasts 25 days at double the cost per day of use, with no recognisable benefit to show for it.

Daily amount	How long a 20 g jar lasts	Cost per day of use
400 mg, our recommendation	50 days of use, with the 10-day break one cycle of about two months	€0.68
800 mg, double portion	25 days of use	double

A fixed routine

This is what taking resin looks like. It is not a schedule with a fixed effect but a simple routine that stays the same:

Every day: 400 mg, a pea-sized amount, once a day, dissolved in warm, not hot, water, tea or milk. No more.
For 50 days: always the same amount, never above the intake on the label.
Then a 10-day break: after that the next cycle starts with a new jar.
If you experience complaints: stop and seek medical advice.

Whether you take the portion in the morning or the evening is a question of routine, not of amount; the daily quantity stays the same. What matters is that you do not spread several peas across the day and lose track of the total.

Who should ask a doctor before dosing at all

Our recommended daily amount is a figure for healthy adults. For pregnant and breastfeeding women, children and adolescents, and people with chronic conditions or on regular medication, there is no adequate data. For them the rule is: check with a doctor first, then decide, and when in doubt, leave it. That is not specific to Shilajit; it is the standard for food supplements as a whole.

In brief

Resin: 400 mg per day, pea-sized, once a day, 50 days of use, then a 10-day break.
Capsules and powder: count in milligrams of Shilajit, not in capsules or scoops.
Calibrate your eye once with a precision scale; after that, a glance is enough.
From day one, 400 mg once a day, no more.
Never exceed the recommended daily intake on the label.
Use the jar's lifespan as a check: 50 days of use at 400 mg, one jar per cycle.

Our resin ships with a spoon for taking it out, and the instructions show the 400 mg a day. The 20 g jar is available in the shop; the batch datasheet lets you look up the lab values of your own batch.

Frequently asked questions

How much Shilajit should you take per day?

For our purified resin we recommend 400 mg a day. That is a pea-sized amount dissolved once a day in warm, not hot, water, tea or milk, in a rhythm of 50 days of use, then a 10-day break. For other resins, figures between 300 and 500 mg are common. What counts in every case is the recommended daily intake on your product's label: food supplements sold in Germany must state that amount and must not be consumed beyond it.

How big is a pea-sized amount of Shilajit resin?

A pea is roughly 7 to 8 mm across. A ball of resin that size weighs roughly 300 to 500 mg, depending on how firmly you press the resin together and how much residual moisture it holds. If you want to know exactly, weigh one portion on a precision scale with 0.01 g resolution and memorise what that amount looks like on the spoon. Our recommended portion of 400 mg sits in the middle of that range.

Is more Shilajit better?

No. A larger amount brings no recognisable advantage, but it raises the intake of every substance the resin contains, the unwanted traces included, and a double portion halves how long the jar lasts. Food supplements carry a mandatory note not to exceed the recommended daily intake for good reason.

How do I dose Shilajit capsules or powder?

With capsules and powder the manufacturer fixes the serving. The only way to compare that with resin is the actual Shilajit content per serving, which must appear on the label. Two capsules can contain less Shilajit than a pea-sized amount of resin if most of the capsule is carrier or filler. Count in milligrams of Shilajit, not in capsules.

How long does a 20 g jar last at 400 mg a day?

At 400 mg per day a 20 g jar holds 50 servings, so 50 days of use. With the 10-day break that follows, one jar is exactly one cycle of about two months. The jar costs €34.00, which works out at €0.68 per day of use.

Do I have to take Shilajit every day, or should I take breaks?

There is no solid data either way, neither for continuous daily use nor for particular break patterns. For our resin we still recommend a clear rhythm: 50 days of use, then a 10-day break, so one jar per cycle. The break keeps your yearly intake of everything the resin contains lower and is a good moment to decide whether you want to continue. Anyone on regular medication, pregnant or breastfeeding should check with a doctor before taking it at all.

What is the maximum amount of Shilajit per day?

Stay with our recommended amount of 400 mg a day, one pea-sized portion, and never above the intake on the label. There is no robust upper limit from studies, because Shilajit has not been studied in that form as a food supplement, and more brings no advantage. Taking more only empties the jar faster.