Shilajit Side Effects: Safety, Risks & What You Need to Know

Shilajit has been used in traditional medicine for thousands of years, but like any supplement, it's not without potential risks. While most people tolerate shilajit well, understanding possible side effects and safety concerns is essential before adding it to your routine.

The good news is that when sourced from reputable suppliers and used correctly, shilajit is generally safe for most adults. The key is knowing what to watch for, who should avoid it, and how to minimize risks.

Is Shilajit Safe?

Pure, properly processed shilajit has an excellent safety profile when used at recommended doses. Traditional use spanning millennia, combined with modern research, suggests minimal risk for most people.

A 2012 study published in Andrologia found that 250mg of purified shilajit twice daily for 90 days was safe and well-tolerated in healthy volunteers, with no significant adverse effects reported. However, the emphasis here is on "purified" and "from reputable sources."

The biggest safety concern with shilajit isn't the substance itself, but contamination with heavy metals, mycotoxins, or free radicals in low-quality products. Raw, unprocessed shilajit can contain dangerous levels of these contaminants.

Quality matters more than almost anything else when it comes to shilajit safety. Third-party testing, proper purification methods, and transparent sourcing are non-negotiable.

Common Side Effects

When they do occur, shilajit side effects are typically mild and temporary. Most resolve on their own as your body adjusts to the supplement.

Digestive Upset

The most frequently reported side effect is digestive discomfort. This can manifest as nausea, diarrhea, stomach cramps, or general queasiness. These symptoms are more common when starting shilajit or when taking doses higher than recommended.

The strong, distinct taste and smell of authentic shilajit can also trigger nausea in some people, especially when taken on an empty stomach. If you experience digestive issues, try taking shilajit with food or reducing your dose temporarily.

Starting with a smaller amount—perhaps half the recommended dose—and gradually increasing over a week or two allows your system to adapt. This approach significantly reduces the likelihood of digestive discomfort.

Increased Iron Levels

Shilajit contains iron and can increase iron absorption from food. While this is beneficial for people with iron deficiency, it can be problematic for those with hemochromatosis (iron overload disorder) or naturally high iron levels.

Symptoms of excess iron include fatigue, joint pain, abdominal pain, and irregular heartbeat. If you have a family history of hemochromatosis or know you have high iron levels, avoid shilajit or consult a healthcare provider first.

Regular blood work can help monitor iron levels if you're using shilajit long-term, especially if you're also taking iron supplements or eating iron-rich foods.

Allergic Reactions

Though rare, allergic reactions to shilajit can occur. Symptoms may include rash, itching, hives, difficulty breathing, or swelling of the face, lips, or tongue.

If you experience any signs of an allergic reaction, discontinue use immediately and seek medical attention. Anyone with known allergies to similar plant-based substances should exercise caution.

Dizziness or Lightheadedness

Some users report feeling dizzy or lightheaded, particularly when first starting shilajit. This may be related to shilajit's effects on blood pressure or blood sugar levels.

If you experience persistent dizziness, reduce your dose or discontinue use. Staying well-hydrated and avoiding rapid changes in position can help minimize this effect.

Serious Safety Concerns

Beyond mild side effects, there are more serious safety considerations that require careful attention.

Heavy Metal Contamination

This is the single biggest danger with shilajit. Because it's a mineral-rich substance collected from rocks, raw shilajit can contain heavy metals like lead, mercury, arsenic, and cadmium.

A 2016 study in the Journal of Medicinal Food tested various shilajit products and found significant variation in heavy metal content. Some samples contained levels that could pose health risks with regular consumption.

Heavy metal accumulation in the body can cause serious problems including neurological damage, kidney dysfunction, and increased cancer risk. Symptoms of heavy metal toxicity include headaches, memory problems, fatigue, digestive issues, and muscle weakness.

This is why choosing purified shilajit from companies that provide third-party lab testing for heavy metals is absolutely critical. Never use raw, unpurified shilajit from unknown sources.

Mycotoxin and Fungal Contamination

Improper storage or processing can allow mold and fungi to grow on shilajit, producing dangerous mycotoxins. These toxic compounds can cause everything from acute poisoning to long-term health problems.

Signs of mycotoxin exposure include headaches, chronic fatigue, respiratory problems, and digestive issues. Reputable suppliers use proper purification and testing to eliminate this risk.

Free Radical Content

Unprocessed shilajit can contain free radicals—unstable molecules that damage cells and contribute to aging and disease. While shilajit contains antioxidants that fight free radicals, contaminated or improperly processed products may have a net negative effect.

Purification processes should neutralize free radicals while preserving beneficial compounds. Again, this underscores the importance of quality sourcing.

Drug Interactions

Shilajit can interact with certain medications, potentially altering their effectiveness or increasing side effect risk.

Blood Thinners

Shilajit may have mild anticoagulant properties, which could increase the effects of blood-thinning medications like warfarin, aspirin, or clopidogrel. This combination could increase bleeding risk.

If you're taking blood thinners, consult your doctor before using shilajit. They may want to monitor your blood clotting times more closely.

Diabetes Medications

Shilajit has been shown to lower blood sugar levels in some studies. While this is beneficial for blood sugar management, it could cause hypoglycemia (dangerously low blood sugar) when combined with diabetes medications.

If you're taking metformin, insulin, or other diabetes drugs, monitor your blood sugar carefully when starting shilajit. Your medication dosage may need adjustment. Never combine without medical supervision.

Blood Pressure Medications

Some evidence suggests shilajit may lower blood pressure. When combined with antihypertensive medications, this could cause blood pressure to drop too low, leading to dizziness, fainting, or other complications.

If you're on blood pressure medication, check with your healthcare provider before adding shilajit to your routine.

Immunosuppressants

Shilajit may stimulate the immune system, which could theoretically reduce the effectiveness of immunosuppressant drugs taken after organ transplants or for autoimmune conditions.

Anyone taking medications to suppress immune function should avoid shilajit unless cleared by their doctor.

Who Should Avoid Shilajit

Certain groups should exercise extreme caution or avoid shilajit entirely.

Pregnant and Breastfeeding Women

There is insufficient research on shilajit safety during pregnancy and breastfeeding. The potential risks to the developing fetus or nursing infant are unknown.

Given this uncertainty, pregnant and breastfeeding women should avoid shilajit. The potential benefits don't outweigh the unknown risks during these critical periods.

People with Active Gout

Shilajit contains uric acid, which can trigger or worsen gout attacks in susceptible individuals. If you have active gout or a history of gout, shilajit may not be appropriate.

Some sources suggest that long-term shilajit use might actually help regulate uric acid levels, but during active flare-ups, it's best to avoid it.

Those with Sickle Cell Anemia

Shilajit's effects on iron metabolism and blood could potentially be problematic for people with sickle cell anemia or other blood disorders. Medical supervision is essential if you're considering shilajit with these conditions.

Children

Safety and appropriate dosing for children haven't been established. Unless specifically recommended by a pediatrician, shilajit should not be given to children.

People with Hemochromatosis

As mentioned earlier, shilajit's iron content makes it inappropriate for anyone with iron overload disorders. The additional iron could worsen the condition and lead to organ damage.

How to Use Shilajit Safely

Following best practices minimizes risks and maximizes benefits.

Start with a Low Dose

Begin with 100-200mg daily rather than jumping to the full recommended dose of 300-500mg. This allows you to assess tolerance and identify any adverse reactions before they become serious.

After a week or two without issues, you can gradually increase to the standard dose. There's no rush—shilajit works cumulatively over time.

Take with Food

Taking shilajit with food, especially in the morning with breakfast, can reduce digestive side effects. The food buffers the supplement and can make it easier to tolerate.

Some people find that dissolving shilajit in warm milk or tea makes it more palatable and gentle on the stomach.

Stay Hydrated

Adequate hydration supports your body's ability to process and utilize shilajit. Aim for at least 8 glasses of water daily, and more if you're physically active.

Proper hydration also helps your kidneys efficiently filter any compounds that need to be excreted.

Cycle Your Use

While there's no strict requirement to cycle shilajit, some practitioners recommend taking periodic breaks—such as using it for 8-12 weeks, then taking 2-4 weeks off.

This approach may prevent tolerance buildup and give your body a chance to reset. It also provides an opportunity to assess how you feel without the supplement.

Monitor Your Response

Pay attention to how your body responds. Keep a simple log noting energy levels, sleep quality, any side effects, and overall well-being.

If you notice persistent negative effects, reduce your dose or discontinue use. Your body's signals are important feedback.

Get Regular Blood Work

If you're using shilajit long-term, consider getting annual blood tests to monitor iron levels, liver function, kidney function, and other key markers.

This is especially important if you have pre-existing health conditions or take medications. Regular monitoring can catch potential problems early.

Quality Control: Your Best Protection

The vast majority of shilajit side effects can be prevented by choosing high-quality products.

Look for Third-Party Testing

Reputable brands provide certificates of analysis (COA) from independent laboratories testing for heavy metals, microbial contamination, and authenticity.

These tests should screen for lead, mercury, arsenic, cadmium, and other toxic metals. They should also verify that the product actually contains the beneficial compounds expected in authentic shilajit.

Check Purification Methods

Companies should be transparent about their purification process. Traditional methods involve filtering and sun-drying, while modern approaches use advanced purification technologies.

Either can work, but the company should be able to explain how they remove contaminants while preserving beneficial compounds.

Verify Source and Authenticity

Know where your shilajit comes from. The Himalayan, Altai, and Caucasus mountain ranges are traditional sources. Products from these regions, harvested at high altitudes, tend to be higher quality.

Be wary of suspiciously cheap shilajit, which may be diluted, synthetic, or improperly processed.

Read Reviews and Research Brands

Customer reviews can provide insight into real-world experiences with specific brands. Look for patterns in reviews—multiple reports of side effects or quality issues are red flags.

Research the company's reputation, how long they've been in business, and whether they're transparent about their processes and testing.

Shilajit Forms and Safety Differences

Different forms of shilajit have slightly different safety considerations.

Resin

Pure shilajit resin is generally considered the safest and most authentic form. It's harder to adulterate and easier to verify quality. However, it must still be properly purified to remove contaminants.

The strong taste can cause nausea in some people, but this can be managed by mixing it with beverages or taking it with food.

Powder

Powdered shilajit is more convenient but easier to adulterate with fillers. Ensuring you're getting pure shilajit powder requires extra diligence in vetting the supplier.

Some people find powder easier to tolerate taste-wise since it can be mixed into smoothies or other foods.

Capsules

Shilajit capsules offer convenience and avoid the taste issue entirely. However, they may contain additional ingredients like fillers, binders, or other herbs.

Check the ingredient list carefully and ensure capsules are made from clean, purified shilajit. Some capsule formulations include additional herbs that may have their own side effects or interactions.

Gummies

Shilajit gummies are the most palatable option but often contain added sugars, flavors, and other ingredients. These additives could cause issues for people with sensitivities.

Sugar-free versions avoid the blood sugar impact of regular gummies but may contain artificial sweeteners that don't agree with everyone.

What Research Says About Safety

Clinical studies provide the most reliable information about shilajit safety.

The 2012 study in Andrologia mentioned earlier gave healthy men 250mg of purified shilajit twice daily for 90 days. Researchers monitored safety parameters throughout and found no significant adverse effects, no changes in liver or kidney function, and no concerning alterations in blood chemistry.

A 2015 study published in the Journal of Ethnopharmacology reviewed shilajit's toxicology and concluded that purified shilajit has low toxicity when used at traditional doses. However, the study emphasized the critical importance of proper purification.

Animal studies using much higher doses than humans would typically consume have shown shilajit to be generally safe, with toxic effects only appearing at extremely high doses far exceeding normal supplementation levels.

That said, human studies are still limited in number and duration. We don't have extensive long-term safety data on daily shilajit use for many years. This is why monitoring your response and taking periodic breaks is prudent.

When to Stop Taking Shilajit

Discontinue shilajit and consult a healthcare provider if you experience:

Persistent digestive problems lasting more than a few days
Allergic reaction symptoms (rash, itching, swelling, difficulty breathing)
Unusual fatigue or weakness
Yellowing of skin or eyes (potential liver issue)
Dark urine or decreased urination (potential kidney issue)
Irregular heartbeat or chest pain
Severe headaches or dizziness
Any other concerning symptoms that develop after starting shilajit

Don't ignore warning signs. While serious reactions are rare, they can occur, and early intervention is important.

Balancing Benefits and Risks

For most healthy adults, high-quality shilajit used at recommended doses presents minimal risk and offers significant potential benefits for energy, cognitive function, and overall vitality.

The key to safe shilajit use is simple: buy from reputable sources, start with low doses, pay attention to your body, and consult healthcare providers if you have pre-existing conditions or take medications.

Understanding the benefits of shilajit can help you make an informed decision about whether the potential advantages outweigh any concerns for your individual situation.

The ancient use of shilajit speaks to its safety when properly prepared and used. Modern science confirms what traditional practitioners have known for millennia—when you respect the substance and use it wisely, shilajit can be a valuable addition to a health routine.

By being informed about potential side effects and taking appropriate precautions, you can confidently decide whether shilajit is right for you and use it in the safest way possible.