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Amla (Indian gooseberry)

Phyllanthus emblica

Also calledAmalaki (Sanskrit) · Amla · Indian gooseberry

In older monographsEmblica officinalis

A sour, astringent fruit that is among the most important medicines of Ayurveda: one of the three fruits of Triphala and the main ingredient of chyawanprash. Small, short trials of fruit extracts report falls in LDL cholesterol, triglycerides and C-reactive protein, but the studies are few and varied.

Full natural-history sheet →

What it is used for

Cholesterol
Limited
A 2023 meta-analysis of 9 small RCTs (535 people, 500–1,500 mg/day for 2–12 weeks) found LDL cholesterol about 15 mg/dL lower and triglycerides about 22 mg/dL lower than placebo, with large differences between studies; the authors urged caution.^1,2
Blood sugar and diabetes
Limited
A meta-analysis of 5 RCTs reported lower fasting blood glucose with amla supplements; the trials were short and small.²
Heart
Limited
Trials report lower high-sensitivity CRP, and a study in people with type 2 diabetes found that an amla extract reduced platelet aggregation and prolonged bleeding time, both alone and with aspirin or clopidogrel. Effects on heart attacks or strokes have not been studied.^1,3
Heartburn and reflux
Limited
A 4-week Iranian randomised, placebo-controlled trial in non-erosive reflux disease found that amla tablets reduced the frequency and severity of heartburn and regurgitation more than placebo.⁴
Constipation
Traditional
In Ayurveda, Triphala (amla with two Terminalia fruits) is a mild laxative and bowel tonic; a few small clinical studies of Triphala exist, but not of amla alone.⁵
General tonic
Traditional
Amalaki is a classic rasayana (rejuvenative) in Ayurveda and the base of chyawanprash.^5,6

How it is prepared

powder

Dried fruit powder, alone or as Triphala (equal parts amla, bibhitaki and haritaki), taken with water.

Constipation

dry extract / capsule

Standardised fruit extracts in capsules.

Trials in the 2023 meta-analysis used 500–1,500 mg/day of fruit extract for 2–12 weeks.

Cholesterol · Blood sugar and diabetes

syrup

Chyawanprash: a jam of amla cooked with around 50 herbs, ghee, sugar or honey and spices.

General tonic

Amounts are as recorded by the named source, not a recommendation.

Safety

Pregnancy: Insufficient data
Breastfeeding: Insufficient data
Children: Eaten as a food in South Asia; no data on concentrated extracts in children.

Interactions with medicines

anticoagulants and antiplatelets (warfarin, aspirin, clopidogrel)ModerateAn extract reduced platelet aggregation and prolonged bleeding time in people with diabetes, including when combined with aspirin or clopidogrel; possible increased bleeding risk.
diabetes medicinesMinorTrials report lower fasting glucose; possible additive effect.

Interaction checker →

Do not use if

Bleeding disorders or upcoming surgery (antiplatelet effect)

Side effects

Generally well tolerated in short trials
Stomach upset or loose stools at high doses

In the healing traditions

Ayurveda
Amalaki
A rasayana for strength and longevity; one of the three fruits of Triphala, used as a digestive, mild laxative and bowel tonic; the main fruit of chyawanprash.
Charaka Samhita; Sushruta Samhita
Persian / Unani medicine
Amla
Traditional use for stomach complaints, which prompted Iranian trials in reflux disease.

Active compounds

hydrolysable tannins (emblicanins, corilagin, chebulagic acid): main polyphenols; give the astringent taste
gallic acid and ellagic acid: phenolic acids
ascorbic acid (vitamin C): high in the fresh fruit

History

Amalaki appears in the Charaka and Sushruta Samhitas, and Triphala has been used for over a thousand years. Chyawanprash takes its name from the sage Chyavana.

Sources

Reference, not prescription. Nothing here is medical advice. Herbs can interact with medicines and be dangerous in pregnancy; tell your doctor or pharmacist about anything you take.