Shilajit Side Effects: Safety, Heavy Metals and Who Should Avoid It

Shilajit side effects are usually mild when the product is purified and tested. Human trials of purified shilajit reported few problems, and the complaints people mention most are stomach upset, nausea, loose stools and headache. The bigger risk is what raw or poorly made shilajit can carry: heavy metals such as lead, mercury and arsenic. This guide covers what the studies found, how heavy metal testing works, possible effects on iron and hormones, and who should skip shilajit or check with a clinician first.

It is educational, not medical advice.

Key Takeaways

• Purified shilajit is usually well tolerated: a 2014 review described its safety as well documented in animal and human studies, and a 14-week trial in healthy women reported no adverse effects.
• Most common complaints: stomach upset, nausea, loose stools and headache, often linked to the dose.
• The real risk is contamination: shilajit is a mineral-rich resin, and raw or untested products can contain lead, mercury, arsenic or microbes.
• It contains iron and can change hormones: a 90-day trial found higher testosterone in middle-aged men, and people with iron overload should avoid it.
• Skip it or ask first if: you are pregnant or breastfeeding, have kidney, liver or heart conditions, have iron overload, or take prescription medicine.

Is Shilajit Safe? What the Research Shows

Shilajit is a sticky, tar-like resin that seeps from rock in high mountain ranges, including the Himalayas. It forms over centuries as plant matter breaks down, so it is rich in fulvic acid and minerals. You can read more about where it comes from and how it is used on our Himalayan shilajit ingredient page. If you are deciding between shilajit and a fulvic acid product, our guide to shilajit vs fulvic acid explains how they differ, including purity.

A 2014 review in Phytotherapy Research concluded that the safety of shilajit is well documented based on animal and human studies, while also noting that relatively few well-controlled human trials exist and that more studies with standardized products are needed (Stohs, 2014). That second point matters: nearly all of the safety data comes from purified, standardized extracts, not raw resin sold without testing.

Here is what some of the key studies recorded:

Study	Who and how much	What was reported
Das, 2019 (14 weeks)	Healthy adult women; 125 or 250 mg of shilajit twice a day	No reported adverse effects during the 14 weeks.
Pandit, 2016 (90 days)	Healthy men aged 45 to 55; 250 mg twice a day	Total and free testosterone and DHEAS rose compared with placebo; LH and FSH stayed in range.
Keller, 2019 (8 weeks)	63 recreationally active men; 250 or 500 mg a day	The authors described shilajit as safe; the study focused on strength and a collagen marker.
Velmurugan, 2012 (91 days, rats)	Rats given 500, 2,500 or 5,000 mg per kg of body weight daily	Organ weights normal; negligible liver and intestine changes and a higher liver iron level at the highest dose only.
Rizun, 2026 (14 days, rats)	Single high doses of several shilajit samples	No deaths or signs of toxicity, but mild to moderate changes in liver and kidney tissue under the microscope.

Put simply, purified shilajit at the doses used in trials has a reassuring record over weeks to a few months. For how long the trials ran and what they measured, see our guide to how long shilajit takes to work.

For what shilajit trials measured in men and women, see our guide to shilajit benefits.

The Most Common Shilajit Side Effects

Health sources commonly list the side effects below. With purified shilajit they are usually mild and tend to ease with a smaller dose or by taking it with food:

• Stomach upset. Nausea, stomach discomfort or loose stools are the complaints mentioned most often, and they are often dose related.
• Headache or dizziness. More likely when starting at a high amount.
• Skin redness or a warm, flushed feeling. Stop if it comes with a racing heart or light-headedness.
• Skin reactions. Itching or a rash can be a sign of allergy (see below).

Starting low, taking shilajit with a meal and staying at the label dose are the simplest ways to reduce these effects.

The Biggest Risk: Heavy Metals and Contamination

Because shilajit comes straight out of rock, its mineral content depends on where it was collected and how it was cleaned. Raw shilajit can contain lead, mercury, arsenic, cadmium and other metals, as well as fungi and bacteria. Purification is meant to remove these, and testing is how you know it worked.

This is not just a theory. A study in JAMA bought 193 traditional Ayurvedic products online and found that about 1 in 5 (20.7 percent) contained detectable lead, mercury or arsenic, with similar rates in products made in the United States and in India (Saper, 2008). Between 2010 and 2019, New York City health officials also traced high lead, mercury and arsenic levels in people to some traditional health remedies (Hore, 2022).

Signs of heavy metal exposure build slowly and can be vague: tiredness, stomach pain, headaches, tingling, or changes in mood or memory. If you have taken an untested shilajit product for a long time and notice symptoms like these, stop and ask your clinician about a blood test.

How to Check a Shilajit Product

• Purified extract, not raw resin. Look for a product that states it uses purified shilajit extract.
• Third-party testing for heavy metals and microbes. Ask the brand whether lead, mercury, arsenic and cadmium are tested, and whether a certificate of analysis is available.
• An exact dose on the label. You should be able to see how many milligrams of shilajit are in each serving.
• A clear amount per serving. Be cautious with products that do not say how much shilajit each serving contains.

Every Synchronicity Health product, including Forage, is made with third-party tested ingredients.

Shilajit and Iron

Shilajit naturally contains iron along with many other minerals. In the 91-day rat study, iron levels did not change compared with untreated rats, except in the liver at the highest dose (Velmurugan, 2012). The authors saw this as a possible help for people who are low in iron, but it is also why shilajit is a poor fit for anyone who already has too much.

If you have hemochromatosis or another iron overload condition, avoid shilajit unless a specialist approves it. If you take an iron supplement, mention shilajit to your clinician so your total intake can be checked.

Shilajit and Hormones

In a 90-day trial of healthy men aged 45 to 55, purified shilajit at 250 mg twice a day raised total testosterone, free testosterone and DHEAS compared with placebo (Pandit, 2016). For most healthy adults that is not a side effect in the usual sense, but it does mean shilajit can shift hormone levels.

Anyone with a hormone-sensitive condition, such as prostate cancer or a hormone-sensitive breast cancer, or anyone taking hormone therapy, should talk with their clinician before using shilajit. If you are curious how mushrooms compare, see do mushrooms affect testosterone levels.

Is Shilajit Safe for Your Kidneys and Liver?

If you have kidney or liver disease, check with your doctor before using shilajit. In healthy adults, trials of purified shilajit up to 14 weeks did not report kidney or liver problems.

Animal studies are mixed. Several rat studies found no harm to the kidneys or liver, and some found protective effects when another drug was causing damage. But the 2026 rat study above found mild to moderate changes in liver and kidney tissue after single high doses, and the authors said longer-term safety still needs study (Rizun, 2026). Contaminated shilajit adds a separate risk, since metals such as lead and cadmium can harm the kidneys.

If you have kidney disease, liver disease or kidney stones, or your doctor monitors your kidney function, check with them before taking shilajit.

Allergic Reactions

Allergic reactions to shilajit appear to be rare, but any supplement made from natural material can trigger one. Some shilajit products also mix in honey or other ingredients that can cause reactions.

Stop taking shilajit and get medical help right away if you notice hives, swelling of the face or throat, wheezing, shortness of breath, a racing heart or dizziness.

Who Should Avoid Shilajit

Skip shilajit, or talk with a clinician first, if any of these apply:

• Pregnancy or breastfeeding. There are no safety studies in these groups.
• Iron overload, such as hemochromatosis.
• Kidney or liver disease, or a history of kidney stones.
• Heart conditions or blood pressure problems.
• Hormone-sensitive conditions or hormone therapy.
• Prescription medicines, especially for blood pressure, blood sugar, thyroid, or blood thinners. Few interaction studies exist, so a clinician can help you weigh it.
• Upcoming surgery. Tell your surgical team about every supplement you take.

Shilajit is not recommended for anyone under 18.

If you are choosing between resin, capsules, gummies or honey sticks, our guide to shilajit resin vs gummies vs capsules compares how each form doses and what to check on the label. If you take it with ashwagandha, see shilajit and ashwagandha.

How to Take Shilajit More Safely

• Choose purified, tested shilajit. This one step removes most of the risk.
• Stay at the label dose. Human trials used 250 to 500 mg a day of purified extract. Forage provides 100 mg of Himalayan shilajit extract per 2-capsule serving, as one part of a mushroom blend, so it is below those study amounts.
• Take it with food at first if your stomach is sensitive.
• Try one new supplement at a time, so you can tell what is causing any change.
• Plan check-ins for long-term use. If you take shilajit for many months, ask your clinician whether iron, kidney and liver blood tests make sense.

Forage is taken in the morning, with or without food, as directed on the label. Shilajit is often paired with functional mushrooms; our guide to adaptogenic mushrooms explains how they are used, and our guide to lion's mane side effects covers one of the mushrooms in Forage. For the bigger picture on daily energy, see cellular energy and mitochondrial health and supplements for energy without the crash. For timing with or without food, see our guide to the best time to take shilajit, and for women, see shilajit for women.

Frequently Asked Questions

What happens if I take shilajit every day?

Human trials gave purified shilajit daily for 8 weeks to 90 days or more, at 250 to 500 mg a day, and reported few side effects. Daily use can raise testosterone in middle-aged men and adds iron and other minerals to your diet. Choose a tested product and stay at the label dose.

Who should not take shilajit?

People who are pregnant or breastfeeding, have iron overload, kidney or liver disease, heart conditions or hormone-sensitive conditions, and anyone under 18. If you take prescription medicine, check with your clinician first.

Is shilajit safe for the liver?

In healthy adults, trials of purified shilajit did not report liver problems, and most animal studies found no liver harm. One rat study found mild to moderate liver tissue changes after single high doses. If you have liver disease, ask your doctor before use.

Is shilajit good for your kidneys?

If you have a kidney condition, check with your doctor before use. In healthy adults, trials of purified shilajit did not report kidney problems. Rat studies are mixed, and contaminated shilajit can carry metals that harm the kidneys.

Can shilajit cause heavy metal poisoning?

Raw or untested shilajit can contain lead, mercury and arsenic, and long-term use of a contaminated product could raise your exposure. Purified shilajit that is third-party tested for heavy metals greatly lowers this risk.

How do I know if my shilajit is pure?

Look for a purified extract with an exact milligram dose on the label, and ask the brand for third-party test results for heavy metals and microbes. Home tests such as dissolving shilajit in water cannot tell you whether it contains metals.

Can women take shilajit?

Yes. A 14-week trial in healthy adult women used 125 or 250 mg twice a day and reported no adverse effects. Women who are pregnant, breastfeeding or have high iron levels should avoid it.

Does shilajit interact with medications?

Few interaction studies exist. Because shilajit contains minerals and can affect hormones, talk with your clinician if you take medicine for blood pressure, blood sugar, thyroid, or blood thinners.

Sources

• Stohs SJ. Safety and efficacy of shilajit (mumie, moomiyo). Phytother Res. 2014. PubMed 23733436
• Das A, et al. Skin transcriptome of middle-aged women supplemented with natural herbo-mineral shilajit shows induction of microvascular and extracellular matrix mechanisms. J Am Coll Nutr. 2019. PubMed 31161927
• Pandit S, et al. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia. 2016. PubMed 26395129
• Keller JL, et al. The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. J Int Soc Sports Nutr. 2019. PubMed 30728074
• Velmurugan C, et al. Evaluation of safety profile of black shilajit after 91 days repeated administration in rats. Asian Pac J Trop Biomed. 2012. PubMed 23569899
• Rizun N, et al. Biogeochemical evaluation of shilajit: testosterone-modulating effects, in vivo toxicity and lipid profile analysis. Pharmaceuticals (Basel). 2026. PubMed 42797531
• Saper RB, et al. Lead, mercury, and arsenic in US- and Indian-manufactured Ayurvedic medicines sold via the Internet. JAMA. 2008. PubMed 18728265
• Hore P, et al. Health remedies as a source of lead, mercury, and arsenic exposure, New York City, 2010-2019. Am J Public Health. 2022. PubMed 36179284

These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.