Amla, the fruit of Phyllanthus emblica, is known in English as the Indian gooseberry and in Ayurveda as amalaki. Nature has given us many treasures for wellbeing. Amla is among the richest natural sources of vitamin C. Packed with other potential antioxidants, this natural treasure benefits us in many ways.

It supports our physical, psychological, nutritional wellbeing. Many research suggests Amla may support our immunity, heart, blood sugar, digestion, liver, skin, hair, and eye wellness. It supports our brain wellness. May also protect from age-related cellular damage. 

Let’s discover the 10 science backed health benefits of Amla today. 

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What is amla, and why is it called Indian gooseberry? 

Amla (Phyllanthus emblica) is a nutrient-rich fruit native to the Indian Subcontinent. It is called Indian gooseberry in English and Amalaki in Ayurveda. Amla has a long history in Ayurvedic medicine. It is one of the richest sources of vitamin C. 

Amla, known as Indian Gooseberry. A small, round fruit with a single seed inside. The greenish-yellow color and vertical stripes of this fruit make it more attractive to us. The scientific name of Amla is Phyllanthus emblica. Amla is also called Amalaki in Ayurveda. 

Amla resembles the Western gooseberry in shape and sour taste. Despite these similarities, they are different fruits from different continents. Amla is native to the Indian Subcontinent. It originated in India and has been an important part of Ayurvedic medicine for thousands of years. This long history encouraged English colonizers to name it “Indian gooseberry”. This name helps Western communities recognize the fruit more easily. 

Amla has a unique combination of flavors. It contains traditional Ayurvedic tastes like sour, sweet, astringent, pungent, and bitter. In Ayurveda, this fruit is considered a rasayana, a rejuvenating herb. Traditionally, people believe amla supports longevity, vitality, and overall wellness. 

Amla plays a major role in preparing Triphala and Chyawanprash, two traditional Ayurvedic formulations. Along with Hariyaki and Bibhitaki, Amla or Amalaki is a vital ingredient in Triphala. It is traditionally used for body’s natural detoxification. Chyawanprash has traditionally been used for generations. Amla is the foundational base. Along with amla, dozens of natural ingredients are present in this Ayurvedic health supplement. 

Indian gooseberry gained huge popularity due to its impressive nutritional profile. Amla is rich in vitamin C, an essential nutrient that supports normal immune function and collagen production. Besides, it contains good amounts of polyphenols, also some powerful and unique antioxidants. 

Take a look at the table below. You can compare the vitamin C retention, shelf life, and best uses of different forms of amla. 

What are the 10 health benefits of amla? 

Amla offers significant health benefits. It supports our immune system and helps maintain blood sugar levels. It also supports our hearts, liver, skin, hair, eyes health. It benefits brain and promotes healthy aging. 

Alongside vitamin C, amla contains fiber, antioxidants, several bioactive plant compounds. These nutrients and bioactive compounds support our bodies in many ways. 

Here are 10 research-backed health benefits of amla– 

1. Supports Immune System 
2. Benefits Heart Health and Cholesterol 
3. Manages Blood Sugar 
4. Aids Digestion and Gut Health 
5. Good For Liver 
6. Improves Skin and Collagen 
7. Promotes Hair Growth 
8. Psychological and Brain Benefits 
9. Supports Eye Health 
10. Slows Aging and Reduces Oxidative Stress 

How does amla support the immune system?  

Amla supports the immune system with its high amounts of vitamin C, powerful antioxidants, and natural bioactive compounds. Preclinical research suggests that Amla may stimulate white blood cell function. It also helps protect immune cells from oxidative stress. But more human research are needed. 

Amla is considered a natural storehouse of vitamin C. This vitamin supports our bodies to produce white blood cells. These cells help the body to identify and defend against harmful pathogens. 

Amla is also a pack of antioxidants. Emblicanin A and B, gallic acid, chebulagic acid, corilagin are some notable bioactive compounds. These elements neutralize free radicals. They help protect from cell damage. 

As per several PubMed research database, the properties of amla help the body fight against common seasonal infections. 

Regular intake of amla powder can be a good way to enhance nutritional profile. As part of a balanced diet, incorporating amla powder can strengthen body’s natural protection. 

How does amla benefit heart health and cholesterol?  

Amla supports heart health by improving lipid profile, lowering LDL (bad cholesterol), total cholesterol. It increases good cholesterol (HDL). Amla’s vitamin C, antioxidants, and plant compounds help reduce oxidative stress and support endothelial function. It helps maintain healthy blood pressure. 

Amla can be a good addition to your diet that may support a healthy heart. Healthy blood vessels, balanced cholesterol levels are key factors our hearts depend on to work properly. Clinical studies have shown that regular consumption of amla may improve our lipid profile by: 

• Reducing bad cholesterol (LDL) 
• Reducing Triglycerides (TGs) 
• Reducing Total Cholesterol (TC) 
• Increasing good cholesterol (HDL) 

Amla also influences endothelial function. Endothelium is the thin inner lining of our blood vessels. This lining helps regulate blood pressure. Free radicals can damage these thin walls of blood vessels. Vitamin C, polyphenols, tannins in amla neutralize harmful free radicals in the body. By supporting endothelial function, amla helps our blood vessels relax. The overall process helps maintain regular blood flow. 

Can amla help manage blood sugar?  

Amla may help support healthy blood sugar. The steady glycemic response and soluble dietary fiber help support a healthy insulin response. Polyphenols and other antioxidants enhance insulin sensitivity. Amla powder or dried amla are beneficial for diabetes- friendly diet. 

Amla provides dietary fiber. It can slow digestion and absorption of carbohydrates. Helps support steady glycemic response. These factors manage our insulin response. 

Amla has both soluble and insoluble fiber. Soluble fiber (a type of plant fiber) dissolves in water. It slows down digestion and helps regulate blood sugar levels. 

Polyphenols delay carbohydrate digestion and improve insulin sensitivity. 

As a nutritionist, I often get questions like- Is amla powder good for diabetes? Or, Is dry amla good for diabetes? 

Let’s take a look. 

Early human research suggests that amla powder may help lower blood glucose, although its long-term benefits for diabetes management remain uncertain. People with diabetes should not replace prescribed medication with amla and should discuss supplement use with their healthcare provider.

Dried amla also help prevent sudden blood glucose spikes. 

Remember: Amla may interact with blood-sugar medications. People with diabetes should not replace amla with prescribed medications. Consult a qualified healthcare provider before adding fresh amla or amla supplements to your routine. The combination may lower blood sugar further. 

How does amla aid digestion and gut health? 

Amla’s dietary fiber and natural plant compounds aid digestion. Soluble and insoluble fiber support healthy bowel movements and relieve constipation. Moderate daily intake of fresh amla or amla powder may support gut health. 

Good bowel movement regulates healthy digestive system. Dietary fiber of amla supports digestion. Dietary fiber acts like prebiotics. It supports the growth of good gut bacteria. Soluble fiber of amla absorbs water. It helps foods move smoothly through digestive tract. Insoluble fiber adds bulk to stool. It gives relief from constipation. 

In some specific cases, amla may cause acidity. Amla is packed with ascorbic acid. Consuming it on an empty stomach may cause sudden acidity problem. But interestingly, amla itself is the aid to acid reflux and heartburn! 

Physically, amla is acidic due to its high vitamin C content. But some traditional sources suggest that, after digestion, it may have some alkalizing effect. Some preclinical research suggest that amla may help balance stomach acids. However, more human research is needed to confirm these effects. To avoid unwanted acidity, take amla or amla extracts with or after foods. 

This natural digestive aid is widely used as powder form. It helps improve digestion and gut health. In case of acidity, avoid taking it on empty stomach. Take it with your food instead. 

Is amla good for the liver?  

Amla supports liver health through its hepatoprotective antioxidant action. It reduces oxidative stress and enhances liver function through detox support. Amla may benefit people with fatty liver. Amla powder is a widely used form backed by clinical studies. 

Liver plays an important role in energy metabolism. It removes harmful toxins from blood. Oxidative stress can damage liver cells over time. Amla can become a good support for liver health. Its natural antioxidants help protect liver from damage. 

Hepatoprotective Antioxidant Action: Amla is packed with powerful antioxidants. They scavenge harmful free radicals, help reduce oxidative stress. According to preliminary research, this hepatoprotective (liver-protective) antioxidant action minimizes damage to the liver cells. 

Detox Support: Amla enhances liver function. Vitamin C and polyphenols boost detoxifying enzyme activity. 

May Aid Fatty Liver: Amla regulates lipid metabolism. It helps lower elevated liver enzyme levels like ALT (SGPT) and AST (SGOT). Also reduces oxidative stress. 

Animal studies suggest that amla extracts may help protect liver cells from certain types of damage, but these findings have not established amla powder as a treatment for fatty liver disease in humans.

However, Amla is not a treatment for liver disease. It may interact with medications. Consult a qualified healthcare provider before adding fresh amla or amla supplements to your daily routine. 

How does amla improve skin and collagen? 

Amla improves skin through its large amount of vitamin C. This vitamin is the collagen cofactor. Collagen plays important role to keep our skin healthy. Amla supports collagen synthesis, helps reduce skin damage. It promotes skin repair and enhances natural glow. 

Collagen is the most abundant structural protein of our bodies. It promotes firmness, smoothness, integrity, and elasticity of skin. 

Vitamin C is the collagen cofactor. Amla’s vitamin C supports collagen synthesis. Helps collagen-producing skin (fibroblast) cells work properly. As per preliminary research, amla’s gallic acid prevents collagen breakdown and protects skin from wrinkles. Polyphenols protect existing collagen from free radicals. 

When skin remains healthy from inside, it looks brighter naturally. Amla itself doesn’t lighten skin. Amla’s natural astringent properties reduce skin pigmentation. It gently even out skin tone and enhances its natural glow. However, amla’s direct effects on skin pigmentation still need strong research evidence. 

Amla→ Vitamin C→ Helps increase Collagen→ Reduces Skin damage→ Promotes Skin repair→ Looks even  complexion→ Natural glow 

Does amla promote hair growth? 

Amla promotes healthy hair growth by supporting scalp health. It helps strengthen follicles. Studies suggest that amla’s bioactive compounds can inhibit DHT-related hair loss. Its antioxidants help maintain a healthy scalp. Experts prefer amla for hair due to its nutritional values. 

A small clinical trial found that a specific amla syrup improved some hair-growth measures in women with female pattern hair loss. These early findings are promising, but they do not establish that dietary amla blocks DHT or reliably treats hair loss. DHT (Dihydrotestosterone) is a hormone derived from testosterone. It is generated from testosterone hormone with the help of 5α-reductase enzyme. Hair follicles of some people are sensitive to DHT. Hair follicles are tube-like pockets in our skin. Our hair grows from here. Excess DHT attaches to hair follicles. It gradually makes the follicle smaller and thinner. It is called miniaturization. It causes hair thinning, slow hair growth and hair loss. According to research, amla mildly inhibits 5α-reductase. It may potentially slow down miniaturization of hair follicles. 

Amla doesn’t create new hair follicles. But its antioxidants reduce scalp inflammation. Reducing oxidative stress, it can support follicle strength. Stronger and healthier looking hair may appear. 

All of these factors indicate the benefits of amla for hair. To support hair growth, reduce hair fall and for a healthy scalp, you can add amla to your daily diet. 

Explore more about the benefits of amla for hair. 

 What are the psychological and brain benefits of amla?  

Amla supports brain health by reducing oxidative stress in brain. Its phytonutrients protect nerve cells and support cognitive function. These compounds may improve focus, maintain a balanced mood, contribute to healthy brain aging. More human research is important to ensure potential benefits. 

Amla is good for brain. It supports psychological health. The phytonutrients of amla protect brain cells from oxidative stress. It helps reduce mental fatigue, enhances focus and memory. Vitamin C helps produce Norepinephrine, a neurotransmitter. It is involved in our cognitive function and mood regulation. 

If you are wondering, is amla good for anxiety? Resea offers some promising clues. Animal research has explored amla’s potential effects on memory and brain health, but human evidence remains limited. Its effects on anxiety, stress, and age-related cognitive diseases have not been established. As per preliminary research, amla’s vitamin C helps keep cortisol levels low. In Ayurveda, amla is called rasayana. It helps the body adapt to emotional stress. 

Nutrients of amla also help protect against age-related cognitive diseases. 

However, more human research is important to know in-depth about brain benefits of amla. 

Amla supplements may support our brain health regularly. 

Learn more about “brain health”

Read details about “focus & mental clarity”  

How does amla support eye health? 

Amla supports eye health through its antioxidants and carotenoids. Amla’s vitamin A activity supports clear vision and protects cornea. Its antioxidants fight against free radicals, protect eyes from age-related eye diseases. Regular intake of fresh amla can contribute to healthy eyes. 

Along with vitamin C, amla contains small amounts of carotenoids including beta-carotene (Vitamin A precursor). Carotenoids contribute to vitamin A activity. 

Amla provides modest amount of vitamin A activity that supports normal vision, especially in dim light. Amla provides vitamin C as part of a varied diet, but it has not been shown to prevent age-related macular degeneration or cataracts.

Quercetin and other antioxidants of amla combat free radicals and protect eye health. Phytonutrients and carotenoids (lutein, zeaxanthin) shield eyes from UV rays. Vitamin C, polyphenols, and vitamin A work together to strengthen blood vessels. They help protect the eyes from cataracts. More clinical studies are important to confirm these facts. 

How does amla slow aging and oxidative stress? 

Amla contains antioxidant compounds, and small human studies have investigated its effects on markers of oxidative stress. Whether these effects translate into slower aging or a longer lifespan remains unknown.

Amla is traditionally valued for promoting vitality. As mentioned earlier, Ayurveda names amla a Rasayana. A rejuvenator that promotes anti-aging. 

Modern science explains the biological mechanism behind these traditional claims. Harmful free radicals gradually damage our body cells, proteins, DNA as we age. Components of amla act as free-radical scavenging compounds. They protect our cells from damage. 

Amla can’t stop natural aging process. But daily intake of amla in moderation can support longevity, vitality. By reducing oxidative stress, it supports healthy aging of both body and brain. 

What nutrients and antioxidants make amla a superfood?

Vitamin C, fibers, potent antioxidants make amla a superfood. It contains some rare bioactive plant compounds. These nutrients work together and support our health. This pure nutrient-dense fruit serves us from immune function, collagen synthesis to protecting our nerve cells. 

Amla has a rare combination of large numbers of vitamin C and potential plant compounds. These things make amla different from other fruits. Amla’s essential nutrients and rare antioxidants in remarkable amounts offer numerous health benefits. 

Vitamin C 

• Supports immune system  
• Protect cells from oxidative stress 
• Improves iron absorption 
• Supports wound healing 
• Supports healthy heart 
• Protects nerve cells 

Vitamin C is an essential cofactor of body’s natural collagen production. It helps maintain healthy skin, bone, blood vessels etc. Amla itself doesn’t have collagen. But its vitamin C promotes collagen synthesis. 

Amla also contains bioactive antioxidants. Among the most important are emblicanin A & B, gallic acid, ellagic acid, quercetin, chebulagic acid, corilagin. 

Emblicanin A and B– Unique hydrolyzable tannins 

• Scavenge free radicals 
• Promote neuroprotective and cardio-protective effects 
• Show anti-inflammatory action 

Ellagic acid– Natural polyphenol. Protects cells from damage. 

Quercetin– Potent plant pigment. Acts as an antioxidant. Helps ease seasonal allergy symptoms. 

Chebulagic– Bioactive compound. Shows anti-cancer, antiviral, and anti-diabetic properties in preclinical research. 

Corilagin– Natural plant polyphenol. In different research, it shows potential anti-tumor, hepatoprotective properties. 

Fresh amla provides vitamin C, dietary fiber, and naturally occurring polyphenols. Its nutritional composition varies with the fruit variety and preparation, so fresh fruit, powder, and juice can provide different amounts of these nutrients.

How much amla should you take per day, and how do you use it? 

Most healthy adults can take 1-2 fresh amla per day. 1-3 grams of amla powder, or 10-20 ml of amla juice are adequate for one day. If you don’t have any health issues, you can eat amla daily. 

As a healthy adult, you can take 1-2 fresh raw amla daily. Interestingly, 1 amla per day can fulfill our daily vitamin C requirement. 

You can also take 10-20 ml of fresh amla juice regularly. It is more beneficial than processed products. 

Amla powder is another convenient way to add amla to our daily wellness routine. ½ to 1 teaspoon (1-3 grams) of amla powder is adequate for a day. 

Fresh, powder, or juice, you can eat amla daily as a part of your balanced diet. Don’t forget to maintain a moderate amount. Otherwise, you may face bloating or digestive discomfort. 

Many healthy adult can take amla on an empty stomach as a part of their morning wellness routine. But if you are a person with sensitive stomach, you should avoid taking amla on empty stomach. For you, taking amla after regular meal would be the best time. Following this way, you can reduce the risk of acid reflux. At the same time, you can enjoy the numerous benefits of amla. 

There are many interesting ways to take amla: 

• Eat fresh– Wash the fresh fruit thoroughly and enjoy it raw. You can even slice it into 3-4 small pieces and add them to your salad. You’ll enjoy the crunchiness. 
• Powder in water– You can add 1 teaspoon of amla powder into warm water or herbal teas. 
• Juice– Mix 1-2 tablespoons (10-20 ml) of amla juice with a glass of water. Add honey to taste. 
• Candy– Another interesting thing to eat. Amla candy is available in shops. You can enjoy it as well. 

What are the side effects and safety precautions of amla? 

For most healthy people alma is safe. But overconsumption may cause side effects like diarrhea, bloating, acidity, and other digestive discomfort. Excess amla may lower blood pressure and blood sugar levels. Consult a doctor before adding amla to your diet. 

Amla is generally safe for most people. But eating too much amla may cause some effects. Common side effects may include, 

• Diarrhea 
• Bloating 
• Acid reflux 
• Heartburn 
• Stomachache 
• Low blood sugar 

Safety precautions: Eat amla in moderation to reduce all the side effects. 

There are some important physical conditions that many people are concerned about. 

• Pregnancy and Breastfeeding: Some studies suggest that amla is beneficial during pregnancy. But excess eating may result in digestive issues or other difficulties. So, before eating amla, mom to be or the new mom, both should be very careful. To ensure safety, they should take advice from doctor first. 
• Effects on Kidney: Amla contains oxalates. This compound may promote kidney stones if amla intake amount is excessive. 
• Effects on Liver: Overintake of amla may cause liver dysfunction. Ensure moderate addition of amla ito your diet. 
• Constipation: In some rare cases amla may cauase constipation due to its tannins. To avoid the condition, drink plenty of water. 

Disclaimer: 

This article is for informational purposes only and is not a substitute for professional medical advice. Amla may interact with blood-thinning and blood-sugar medications. Consult a qualified healthcare provider before adding amla supplements to your routine, especially if you are pregnant, breastfeeding, or managing a health condition.

Fresh amla vs. amla powder: which is better? 

Fresh amla offers the most natural nutrients. While amla powder offers year-round convenience and a longer shelf life. Along with nutrients, both provide numerous health benefits. Proper storage of fresh amla and amla powder can provide best supports to the health. 

Fresh amla and amla powder both offer similar health benefits. There are some slight differences in the nutrient retention, shelf life, and convenience. 

Fresh amla is the minimally processed natural form. It retains good number of natural vitamin C, powerful antioxidants and plant compounds. However, it may be tough to find this seasonal fruit widely available year-round, especially in the United States. This perishable fruit has a short shelf life. For best quality, keep fresh amla away from direct sunlight. You can store it fresh in the fridge for 1-2 weeks. 

Amla powder is made by drying and grinding the fruit. It retains high fiber, protein, minerals like iron and calcium. Surprisingly, amla powder retains remarkable amounts of vitamin C as well. Amla’s unique tannin-bound structure gives this stability. As amla powder has long shelf life, it is widely available. For everyday convenience, amla powder is a good choice. You can easily store it in the fridge. Also you can store it in an airtight container and keep it in a cool, dry place. 

FAQ

Is amla good for the brain and memory? 

Yes. Amla may support brain and memory. It protects brain cells from oxidative stress  by reducing mental fatigue. Vitamin C of amla promotes neurotransmitter production which is involved in cognitive function. 

Can you eat amla on an empty stomach? 

If you don’t have any prior digestive issues, you can eat amla on an empty stomach. But many people face difficulty and digestive discomfort in that case. You can avoid the risk of discomfort by taking amla after a meal. 

How much amla powder should I take per day? 

You can take ½ to 1 teaspoon (1-3 grams) of amla powder per day. Amla powder is a convenien form to intake. You can mix amla powder into a glass of warm water. Also you can add it to herbal teas. 

Is amla safe during pregnancy and breastfeeding? 

Safety information on amla supplements during pregnancy and breastfeeding is limited. If you are pregnant or breastfeeding, consult your healthcare provider before using concentrated amla extracts or taking amla in medicinal amounts. 

Does amla interact with any medications? 

Yes. Amla may interact with some medications. Blood-sugar and blood-thinning medications are among them. Before adding amla to your daily diet, consult with your doctor and dietitian. 

Is amla acidic or alkaline? 

Due to the high vitamin C content, amla is acidic. According to many traditional practices, after digestion it shows a alkalizing effect. More human research are needed for strong evidence. 

Does dried amla still contain vitamin C? 

Yes. Dried amla still contain vitamin C. Most fruits lose vitamin C when exposed to heat or air. Dried amla can retain some vitamin C, although the amount varies with the drying method, processing conditions, and storage.

What is amla called in English? 

Amla is called Indian gooseberry in English. Its scientific name is Phyllanthus emblica. In Ayurveda, it is called Amalaki. 

The last Bite 

Many of us have the habit to take chocolates, junk foods or street foods regularly. Forget those bad habits.

Let’s think, amla is our chocolate. Let’s make the habit of eating amla as a chocolate daily. Let’s enjoy all health benefits.

Digbijoy

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