Amla (Indian gooseberry)

Phyllanthus emblica · आमलकी

Fruits. Ayurveda.

Also called Indian gooseberry, Emblic myrobalan, Amalaki, Emblic

Spanish: Grosella india

Sanskrit: आमलकी (Amalaki)

May lower blood sugar

Amla is a sour, vitamin C-rich fruit from India that is eaten as food and used in Ayurveda as a rejuvenative.

Did you know? Amla has many times more vitamin C per gram than an orange, which is one reason it is so often used in tonics.

What it may help, and how strong the proof is

Cholesterol. Small trials report lower LDL and triglycerides with amla powder or juice. Better trials are needed.
Early proof
Blood sugar. A few small trials report modest drops in fasting blood sugar. The results are not yet firm.
Early proof
Colds, flu & immunity. Its vitamin C supports normal immune function. Amla's own effect on colds is not well tested.
Traditional proof

Parts of the body

Heart & vessels, Liver, Pancreas & blood sugar, Immune system

Traditional use

Ayurveda ranks amla among its top rejuvenatives (rasayana). It is the main ingredient in chyawanprash, a traditional jam tonic for immunity and stamina.

How it is classified

Herbal actions: Antioxidant, Nutritive, Astringent. Energy: cooling.
Ayurveda: Tridoshic: balances all three doshas. Taste (rasa): sweet, sour, pungent, bitter, astringent. Energy (virya): cooling. After digestion (vipaka): sweet. Rasayana (rejuvenative).

How people take it

It can be eaten fresh or dried, taken as juice, or used as a powder. Studies often used 500 mg to 1 gram of fruit powder or extract a day for two to three months.

Food, juice, powder and capsule.

Where to get it

Native to India and Southeast Asia, where the tree grows wild and is also cultivated. Sold fresh, dried, as juice, powder, candy and capsules, and candies and juices often contain added sugar.

Be careful

Food amounts are safe for most people. Large doses can cause stomach upset, gas or loose stools. Amla may lower blood sugar, so people on diabetes medicines should check with a doctor, and people with a history of kidney stones should be careful with high-dose vitamin C.

Avoid if: diabetes medicines; kidney stones.

Mixing with other things

Works well together
Its vitamin C helps the body absorb iron from plant foods.
Works well together
Two of the three fruits in triphala, a classic Ayurvedic blend for digestion and regularity.
Works well together
The third fruit in triphala, the classic Ayurvedic three-fruit blend.
Works well together
Classic partners in Ayurvedic hair oils and scalp blends.
Use caution
Diabetes medicine (metformin, insulin, glipizide, Ozempic)
May lower blood sugar, adding to the effect of diabetes medicines.

Adds up with others that may lower blood sugar: , , , , , , , , , , , , , and 39 more.

Found in these formulas

Triphala (Ayurveda), Chyawanprash (Ayurveda)

The honest take

Amla is a real source of vitamin C and a good fruit to eat. Its cholesterol and blood sugar claims come from small trials, and better trials are needed. Its detox and anti-aging claims are mostly tradition and marketing.