Shilajit Side Effects: Is Shilajit Safe?

Purified shilajit has a good safety record. Human trials have run from eight weeks to almost a year, and side effects were uncommon and mild, mostly an upset stomach, which taking it with food helps prevent. The real risk is quality: raw or unprocessed shilajit can contain heavy metals, so the product you choose matters more than the shilajit itself.

Shilajit's popularity has brought a lot of worry with it, much of it from people who bought a lump of resin online with no idea where it came from. Here is what the research actually says about safety, the side effects worth knowing, who should talk to a doctor first, and how to take it in a way that keeps the risks low.

Is shilajit safe?

For most healthy adults, purified shilajit appears to be. A safety and efficacy review in Phytotherapy Research describes its safety as well documented in animal and human studies, and the human trials since then point the same way:

• In a 14-week study in healthy women, no adverse effects were reported.
• In a 90-day trial in men aged 45 to 55, men took purified shilajit every day for three months.
• In a 48-week trial in postmenopausal women, one of the longest shilajit studies run, women took it every day for almost a year.

Every one of those studies used a purified, processed shilajit extract. That detail matters more than anything else on this page.

Common side effects of shilajit

Side effects are uncommon, and when they happen they're usually mild:

• An upset stomach. The most common complaint. Taking shilajit with a meal rather than on an empty stomach usually prevents it.
• Taking it at the wrong time of day. Shilajit is traditionally an energizing tonic, so most people take it in the morning or around midday rather than in the evening.
• An allergic reaction. Rare with any supplement, but stop and get medical advice if you notice a rash, itching or swelling.

The real risk: raw and unprocessed shilajit

Shilajit is a natural mineral resin that seeps from mountain rock, which means what's in it depends on where it came from and how it was cleaned. A 2024 review of shilajit's heavy metal content found that most samples tested fell within the limits set by the WHO and FDA, but a few did not.

That's the core of shilajit safety. The trials above used processed extracts, and the problems people worry about come mostly from raw resin of unknown origin. A few ways to tell a product you can trust:

• It says purified or processed, not just "raw" or "wild-harvested"
• The label lists exactly what's in it, with an amount beside every ingredient and no proprietary blend
• The company is easy to reach and answers questions about where its shilajit comes from

Who should check with a doctor first

Talk to your doctor before taking shilajit if you:

• Are pregnant or breastfeeding. It hasn't been studied in pregnancy, so it's best avoided
• Are thinking of giving it to a child. The trials were all in adults
• Take prescription medication, especially for blood pressure, blood sugar or hormones
• Have a hormone-sensitive condition, since shilajit raised testosterone and DHEA-S in the men's trial
• Have a condition that affects your iron levels, because shilajit is rich in minerals

Shilajit and hormones

In the 90-day trial, men aged 45 to 55 taking purified shilajit had significantly higher total testosterone, free testosterone and DHEA-S than men on a placebo, while the hormones that signal the body to make testosterone stayed stable. For most men that's the reason they take it. It's also the reason anyone with a hormone-sensitive condition, or anyone on hormone therapy, should check with their doctor first.

The trials in women didn't measure hormones. They looked at bone density after menopause and at skin, the two areas where shilajit for women has real research behind it.

Can you take too much shilajit?

There is no official daily amount for shilajit, and products differ a lot by form and strength. The safe approach is the simple one: take the serving on your label, once a day, with food, and don't double up to speed things along. More isn't better with a mineral-rich resin.

With gummies and blends, check the other ingredients too. Ours, like many, includes 30 mg of zinc per gummy. The NIH upper limit for zinc is 40 mg a day for adults, and taking too much zinc for long periods can lower your copper levels. One gummy sits comfortably under that limit. If you also take a multivitamin or another supplement with zinc, add the amounts up across everything you take.

How to take shilajit safely

1. Choose a purified product with every amount on the label
2. Take the labeled serving once a day
3. Take it with a meal, which is easier on the stomach
4. Take it earlier in the day. Shilajit is traditionally energizing, so morning or midday is the best time to take shilajit for most people
5. Give it at least eight weeks, the shortest length of the human trials

Is shilajit safe to take long term?

The longest human trial ran for 48 weeks, and daily use was how shilajit was taken in every study. Beyond a year, there's little research, which is true of most supplements. If you plan to take it for many months, mention it at your next checkup, especially if you take other medication.

Our shilajit gummies

Our Shilajit Gummies are a daily blend rather than shilajit on its own. Each raspberry lemonade gummy pairs shilajit with 120 mg of L-theanine for steady focus, 30 mg of zinc, 25 mcg of vitamin D3, 1.7 mg of vitamin B6 and 37 mg of magnesium malate. Every amount is printed on the label, with no proprietary blend, and there's no bitter resin to measure out: one gummy a day with a meal, ten calories and under a gram of sugar.

Safety is only half the picture: the benefits of shilajit have been studied for energy, strength, bone density and skin. Shilajit sits at the heart of our energy and performance range, made by hand in small batches in Holmes County, Ohio.

Frequently asked questions

Does shilajit have side effects?

Side effects are uncommon and usually mild, most often an upset stomach, which taking it with food tends to prevent. Some people find it energizing, so it's usually taken earlier in the day.

Is it safe to take shilajit every day?

Daily use is how shilajit was taken in every human trial, for anywhere from eight weeks to 48 weeks, and purified shilajit has a good safety record. Stay at the serving on your label.

Who should not take shilajit?

Avoid it if you are pregnant or breastfeeding, and don't give it to children. Check with your doctor first if you take prescription medication or have a hormone-sensitive condition or a condition that affects your iron levels.

Is raw shilajit safe?

Raw, unprocessed shilajit of unknown origin is where the real risk lies, because some samples contain heavy metals above safe limits. Choose a purified product that lists exactly what's in it.

Does shilajit affect hormones?

In a 90-day trial, men aged 45 to 55 had higher testosterone and DHEA-S on shilajit than on placebo. The trials in women didn't measure hormones. If you have a hormone-sensitive condition, ask your doctor first.

Can women take shilajit?

Yes. Two of the longer shilajit studies were in women, a 48-week trial after menopause and a 14-week study in healthy women that reported no side effects. Avoid it during pregnancy and breastfeeding.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is general information and not medical advice. Talk to your healthcare provider before starting any supplement, particularly if you are pregnant or nursing, take prescription medication or manage a health condition.