Shilajit vs Ashwagandha: Differences, Evidence and Safety (2026 UK Guide)
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By the PEAKSPURITY team · Published 26 October 2026 · Reviewed against FSA and Committee on Toxicity updates to September 2026 · 9 min read
Shilajit and ashwagandha are two of the most searched supplements in the UK, and they are often sold side by side or blended into the same capsule. They are not the same thing, though. One is a mineral-rich resin from mountain rock; the other is a herb root. They have been studied for different things, and in 2026 they sit in very different places with UK regulators.
We sell shilajit, so we have a clear interest here. That is why this guide sticks to what the trials and regulators actually say, including where ashwagandha has the stronger evidence.
Quick answer
Ashwagandha is a herb root with the larger body of human research, mostly on stress, anxiety and sleep. It is under a UK safety review, and the FSA currently advises pregnant women and people with liver conditions to avoid it.
Shilajit is a mineral-rich resin with fewer, smaller trials, mainly on men’s testosterone levels and strength during exercise. Its main safety issue is heavy-metal contamination in untested products.
Bottom line: choose ashwagandha if stress and sleep are your priority and you have no reason to avoid it; choose lab-tested shilajit if you want a traditional mineral supplement and would rather avoid the liver questions around ashwagandha. Neither has an authorised health claim in the UK.
Shilajit vs ashwagandha: side-by-side comparison
| Shilajit | Ashwagandha | |
|---|---|---|
| What it is | A sticky, tar-like resin that seeps from high-mountain rock, formed from decomposed plant matter over centuries | The root (sometimes leaf) of Withania somnifera, a shrub in the nightshade family |
| Main active compounds | Fulvic acid, dibenzo-alpha-pyrones and trace minerals | Withanolides (steroidal lactones) |
| Traditional use | Ayurvedic “rasayana” (rejuvenating tonic) | Ayurvedic “rasayana”, often for calm and sleep |
| Most-studied outcomes | Men’s testosterone; strength and fatigue during exercise | Stress, anxiety, cortisol and sleep quality |
| Size of human evidence | Small: a handful of randomised trials | Moderate: dozens of trials and several meta-analyses |
| Typical serving | Resin: pea-sized, about 300 to 500mg a day | Root extract: commonly 250 to 600mg a day in trials |
| Taste | Earthy, smoky, slightly bitter | Bitter, earthy (usually taken as capsules) |
| Main safety concern | Heavy metals and iron in untested or raw products | Rare liver injury; thyroid effects; pregnancy |
| UK status (Oct 2026) | Legal food supplement; no authorised health claims | Legal food supplement under Committee on Toxicity review; FSA caution for pregnancy and liver conditions |
What each one actually is
Shilajit
Shilajit is a natural resin found in high mountain ranges, including the Himalaya, where it seeps from rock in warm months. It forms over a very long time as plant material breaks down under pressure. In its raw state it contains soil, debris and, often, heavy metals, which is why purification and independent testing matter. Its best-known component is fulvic acid, alongside a wide spread of trace minerals including iron, copper, zinc and magnesium. For the full background, see our complete guide to shilajit.
Ashwagandha
Ashwagandha is a plant. Supplements are usually made from a concentrated extract of the root, standardised to a percentage of withanolides, the compounds thought to drive its effects. Some products use leaf, or a root-and-leaf mix. That distinction matters because much of the safety discussion now centres on which part of the plant, and how concentrated, people are taking.
The key difference in one line
Shilajit is a mineral-and-organic-acid complex from rock; ashwagandha is a herbal extract. They are not substitutes for each other, and a product that contains both is two separate supplements in one.
What the research shows
A fair comparison has to start with the size of the evidence base, because it is very uneven.
Ashwagandha: more trials, mostly on stress
Ashwagandha has been through enough randomised controlled trials for researchers to pool them. A 2025 meta-analysis published in BJPsych Open reported that, over around eight weeks, ashwagandha lowered perceived stress scores, anxiety scores and cortisol compared with placebo. A separate 2024 meta-analysis of nine trials with 558 people found similar reductions in stress, anxiety and cortisol, while noting that more data is needed on long-term safety. Evidence for sleep is weaker but points to a small improvement, mostly in people taking it for more than eight weeks.
There are also smaller trials in men reporting higher testosterone and better strength gains with training. These are less consistent than the stress research.
Shilajit: fewer trials, mostly on men and exercise
Shilajit’s human research is much thinner. The two trials cited most often are a 90-day study in healthy men aged 45 to 55, which reported higher total testosterone with purified shilajit than with placebo (Pandit et al., 2016), and an eight-week study in active men, which reported better retention of muscle strength after a fatiguing exercise test at the higher dose (Keller et al., 2019). Both were small and used one specific purified extract, so results may not carry across to every product. We go through them properly in shilajit and testosterone and what the evidence actually shows.
| Outcome | Shilajit | Ashwagandha |
|---|---|---|
| Stress and anxiety | Not properly studied in people | Several meta-analyses report reductions |
| Sleep | Not properly studied in people | Small improvement in pooled trials |
| Men’s testosterone | One 90-day trial reported an increase | Several small trials report increases |
| Strength and exercise fatigue | One 8-week trial reported better strength retention | Some trials report better strength gains with training |
| Long-term safety data | Limited | Limited; one 12-month study reported no liver, kidney or thyroid changes |
Read this before you buy anything
No supplement has an authorised health claim in the UK for any of the outcomes above. The trials show associations in specific groups using specific extracts. They do not show that any product will treat, cure or prevent a condition, and anyone who tells you otherwise is breaking UK advertising rules.
Safety and UK regulation in 2026
This is where the two diverge most.
Ashwagandha is under active UK safety review
The Food Standards Agency asked its Committee on Toxicity (COT) to review ashwagandha after a rising number of incidents linked to supplements containing it. The FSA’s risk work flagged associations with thyroid toxicity, low blood sugar and possible liver toxicity. The committee discussed a third draft of its statement at its September 2026 meeting; it has not yet been published.
While that review continues, the FSA advises pregnant women and people with existing liver conditions to avoid ashwagandha supplements. The liver cases on record are rare and usually resolved after people stopped taking it, and the COT has described them as consistent with an idiosyncratic (unpredictable, individual) reaction. A 2026 scoping review of 25 published cases reached a similar view and advised people with advanced liver disease to avoid it. Several European regulators, including in Denmark, the Netherlands, France and Germany, have restricted ashwagandha or raised concerns.
Shilajit’s main risk is what is in the jar
Shilajit is not under a comparable UK review. Its main risk is contamination: raw or poorly purified shilajit can contain lead, arsenic, mercury and cadmium, and it naturally carries iron. That is why you should only buy shilajit with a published, independent heavy-metal test. Our lab results page shows ours, and how to spot fake shilajit explains what to look for on any certificate.
Who should avoid each:
Ashwagandha: pregnancy
FSA advice while the safety review continues.
Ashwagandha: liver conditions
FSA advice for anyone with a pre-existing liver condition.
Ashwagandha: thyroid, autoimmune, diabetes
It may raise thyroid hormones and lower blood sugar.
Shilajit: iron overload or haemochromatosis
Shilajit naturally contains iron.
Shilajit: pregnancy, breastfeeding, under-18s
Not enough safety data in these groups.
Shilajit: gout, diabetes, blood pressure medication
Possible effects on uric acid, blood sugar and blood pressure.
Full details for shilajit, including medication interactions and when to seek help, are in our shilajit side effects guide. If you feel unwell after taking any supplement, stop, contact your GP or NHS 111, and report it through the MHRA Yellow Card scheme.
Which should you choose?
Start with what you actually want to support, then rule out anything that is unsafe for you.
| If you… | Better fit | Why |
|---|---|---|
| Mainly want help with day-to-day stress or winding down | Ashwagandha | It has the stronger human evidence for stress, anxiety and sleep |
| Are pregnant, or have a liver condition | Neither, without medical advice | FSA advises avoiding ashwagandha; shilajit is not advised in pregnancy |
| Have a thyroid condition or take thyroid medication | Speak to your GP first | Ashwagandha may affect thyroid hormone levels |
| Want a traditional, whole mineral supplement | Shilajit | It is a natural mineral and fulvic acid complex rather than a single-herb extract |
| Train regularly and are curious about recovery | Either, with modest expectations | Both have small exercise trials; neither is a substitute for training, sleep and diet |
| Have iron overload or gout | Not shilajit | Iron and uric acid concerns |
| Want to avoid supplements under active safety review | Lab-tested shilajit | Ashwagandha’s UK review is not yet concluded |
Can you take shilajit and ashwagandha together?
Lots of products combine them, and there is no specific known reason the two cannot be taken by a healthy adult. But there are also no good-quality studies of the two together, so any claim that they “work better as a stack” is marketing, not evidence.
A sensible approach if you want to try both
- Start one at a time, for at least three to four weeks, so you can tell how each affects you.
- Keep to the label serving for each; do not double up because they are “natural”.
- Be careful if you take medication for diabetes, thyroid or blood pressure: ashwagandha may lower blood sugar and affect thyroid hormones, and shilajit has also been reported to affect blood sugar and blood pressure.
- Prefer two single-ingredient products over one blend, so you know exactly how much of each you are taking.
- Speak to your GP or pharmacist first if you have any medical condition.
Shilajit vs ashwagandha: FAQs
Is shilajit better than ashwagandha?
Neither is better overall; they are different things studied for different outcomes. Ashwagandha has the larger body of human trials, mostly on stress, anxiety and sleep. Shilajit has fewer trials, mainly on male testosterone levels and on strength and fatigue during exercise. Choose based on what you want to support and on safety, not on hype.
Can you take shilajit and ashwagandha together?
Many products combine them, but there are no good-quality studies of the two taken together. If you want to try both, start one at a time for a few weeks so you can tell how each affects you, keep to the label servings, and speak to your GP or pharmacist first if you take medication, especially for diabetes, thyroid or blood pressure.
Is ashwagandha banned in the UK?
No. As of October 2026 ashwagandha is still legal to sell in the UK as a food supplement. The Committee on Toxicity is reviewing its safety for the Food Standards Agency, and while that review continues the FSA advises pregnant women and people with existing liver conditions to avoid ashwagandha supplements. Several EU countries have restricted it or raised concerns.
Is shilajit legal in the UK?
Yes. Shilajit is sold in the UK as a food supplement. Like ashwagandha, it has no authorised health claims in the UK, so sellers should not claim it treats or prevents any condition.
Which is better for testosterone, shilajit or ashwagandha?
Both have small human trials reporting higher testosterone in men compared with placebo, with ashwagandha studied more often. The studies are short, the groups small and the effects modest, so neither should be treated as a fix for low testosterone. If you are worried about low testosterone, see your GP for a blood test.
Which is better for stress and sleep?
Ashwagandha. Several meta-analyses of randomised trials report reductions in perceived stress, anxiety scores and cortisol, and a smaller benefit for sleep. Shilajit has not been properly studied for stress or sleep in people.
Who should avoid ashwagandha?
Pregnant women and people with existing liver conditions, in line with current FSA advice. Also speak to your GP first if you have a thyroid condition, an autoimmune condition, diabetes, or take sedatives, thyroid medication or immunosuppressants.
Who should avoid shilajit?
People with haemochromatosis or iron overload, gout or high uric acid, pregnant or breastfeeding women, and under-18s. Speak to your GP first if you take medication for diabetes, blood pressure or blood thinning. Only buy shilajit that has been tested for heavy metals.
Decided on shilajit?
Lab-tested Himalayan shilajit from Gilgit-Baltistan, stocked in the UK
Independently tested by Eurofins and a US-based lab for purity and heavy metals. Free UK delivery.
Not sure which format? Read resin vs gummies.
Sources
- Food Standards Agency, via Which?: FSA advice on ashwagandha while the COT review is ongoing (2026).
- Committee on Toxicity: draft minutes of the 8 September 2026 meeting, item 5, third draft statement on the safety of ashwagandha (TOX/2026/30), GOV.UK.
- Committee on Toxicity: Herb Induced Liver Injury paper, 14 July 2026 meeting, GOV.UK.
- COT: Review of the safety of ashwagandha in food, drinks and food supplements, Toxicology Letters abstract P26-04 (2025).
- McIntyre D. et al. Ashwagandha-associated liver injury: a scoping review. Cureus 2026;18(5):e109764.
- Effects of ashwagandha supplements on cortisol, stress and anxiety in adults: systematic review and meta-analysis. BJPsych Open (2025), doi:10.1192/bjo.2025.10136.
- Vijayakumar V. et al. Effects of ashwagandha on stress and anxiety: systematic review and meta-analysis. Explore 2024;20(6):103062.
- Merck Manual Professional: Ashwagandha (dietary supplements).
- Pandit S. et al. Clinical evaluation of purified shilajit on testosterone levels in healthy volunteers. Andrologia 2016;48(5):570-575.
- Keller J.L. et al. The effects of shilajit supplementation on fatigue-induced decreases in muscular strength. J Int Soc Sports Nutr 2019;16:3.
- Department of Health and Social Care, written answer on ashwagandha food supplements, 20 April 2026.
This guide is general information, not medical advice. Food supplements should not replace a varied, balanced diet and healthy lifestyle. Speak to your GP or pharmacist before starting any supplement if you are pregnant, breastfeeding, taking medication or have a medical condition. PEAKSPURITY sells shilajit and does not sell ashwagandha.