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Head-to-head evidence comparison — which supplement is right for you?
Caffeine wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
22 of 25 studies with measurable effects showed benefit.
Top outcomes
Verdict
Mostly mechanism / observational
2 of 2 studies with measurable effects showed benefit.
Top outcomes
100-200mg
Morning, 30-60 minutes before exercise
Pill/capsule for precise dosing
300-500mg purified extract
Morning, With or without food
Purified resin or PrimaVie extract
15-45 minutes
30-60 minutes
30-60 minutes
30-60 minutes
2-4 weeks
8-12 weeks
2-4 weeks
Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis
Nutrients (2020) · Meta analysis · n=2020
A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD).
The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
Critical reviews in food science and nutrition (2019) · Meta analysis · n=606
Thirteen RCTs with 606 participants were included in the meta-analyses.
Effect of Caffeine and Nitrates Combination on Exercise Performance, Heart Rate and Oxygen Uptake: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=95
The meta-analysis revealed that caffeine and nitrates supplementation (CAF+nitrates) did not enhance performance in time trials (TTs) over the CAF alone (g = -0.06; 95% CI = -0.46 to 0.35; p = 0.78) or nitrates alone (g = 0.29; 95% CI = -0.12 to 0.70; p = 0.17).
Safety and efficacy of shilajit (mumie, moomiyo)
Phytotherapy research : PTR (2014) · Systematic review
Furthermore, animal and human data support its use as a 'revitalizer', enhancing physical performance and relieving fatigue with enhanced production of ATP.
Shilajit: a review
Phytotherapy research : PTR (2007) · Systematic review
It has been found to consist of a complex mixture of organic humic substances and plant and microbial metabolites occurring in the rock rhizospheres of its natural habitat.
Effects of 12 Weeks of Chromium, Phyllanthus emblica Fruit Extract, and Shilajit Supplementation on Markers of Cardiometabolic Health, Fitness, and Weight Loss in Men and Women with Risk Factors to Metabolic Syndrome Initiating an Exercise and Diet Intervention: A Randomized Double-Blind, Placebo-Controlled Trial
Nutrients (2025) · Rct · n=166
Methods: In total, 166 sedentary men and women with at least two markers of metabolic syndrome participated in a randomized, placebo-controlled, parallel-arm, and repeated-measure intervention study, of which 109 completed the study (48.6 ± 10 yrs., 34.2 ± 6 kg/m2, 41.3 ± 7% fat).
Based on multiple meta-analyses showing 3-6mg/kg optimal dosing. Performance benefits plateau around 200-300mg with increased jitteriness at higher doses.
Based on 20% testosterone increase in healthy volunteers at 500mg for 90 days. Conservative estimate given systematic review found most testosterone boosters fail to increase levels. Limited to purified extracts only.
AI-estimated from published studies. Interpret as directional guidance.
Caffeine has a higher evidence score (9.5/10 vs 8/10) and wins in 2 of 3 categories.
For boost daily energy, Caffeine has a higher relevance score (98 vs 70).
No known interactions between Caffeine and Shilajit have been documented in our database. However, always consult a healthcare provider before combining supplements.