Shilajit benefits for men: what the research shows
Medically reviewed by Awaiting reviewer, MD · July 2026The male-specific research on shilajit is small in volume but reasonably careful. The strongest signal is on total testosterone in middle-aged men at 500 mg twice daily; the next strongest is on sperm quality metrics; energy and exercise performance results are consistent but limited.
Pandit et al., 2016, reported a rise in total and free testosterone in men aged 45 to 55 after 90 days of purified shilajit at 500 mg twice daily. [PubMed 26395129] Moderate evidence
Biswas et al., 2010, reported improved sperm count and motility in oligospermic men after 90 days of purified shilajit at 100 mg twice daily. [PubMed 20078516] Preliminary evidence
How to take shilajit resin
Standard dosing follows the protocols used in published trials: 250 mg to 500 mg per day of purified extract, taken with warm water on an empty stomach. Adjust to your own tolerance in the first week.
Step 01
Measure a rice-grain
Scoop a resin piece the size of a grain of rice, roughly 250 mg to 350 mg. A jeweller’s scale is the honest way to measure until you build muscle memory.
Step 02
Dissolve in warm water
Drop the piece into 150 ml of warm (not boiling) water or warm milk. Stir until the resin fully dissolves; the liquid turns dark tea colour.
Step 03
Monitor for a week
Take once daily for seven days at the lower end (250 mg). Watch for digestive upset, headache, or rash. Ramp to 500 mg only if the first week is uneventful.
Frequently asked questions
Is shilajit safe to take daily?
Purified shilajit at 250 mg to 500 mg per day appears well tolerated in published trials of up to 12 months in healthy adults. Unpurified product can contain heavy metals and should be avoided. See our safety monograph for contraindications, drug interactions, and adverse-event data.
How much shilajit should a first-time user take?
Start at 250 mg once daily for the first seven days, taken with warm water on an empty stomach. If no side effects appear, ramp to the trial-standard 500 mg per day. See the how-to guide for the full protocol.
Does shilajit actually raise testosterone?
One 90-day randomised trial in 60 middle-aged men reported a 20 percent rise in total testosterone at 500 mg twice daily [PubMed 26395129]. The sample is small, and the result may not extrapolate to younger men. Evidence grade: moderate.
Himalayan vs Altai: does the origin matter?
Both regions produce genuine shilajit. Himalayan resin carries a small price premium partly for tradition and partly for slightly higher fulvic acid concentrations in some samples. Altai resin from a reputable supplier is chemically comparable and often cheaper per gram. Read the buying guide for sourcing detail.
Who should not take shilajit?
Do not take shilajit if you are pregnant, have hemochromatosis, take lithium, or take blood thinners without medical advice. If you have kidney disease, gout, or a heavy-metal exposure history, discuss with your doctor first.