Amla

• Potent antioxidant activity
• Anti-inflammatory effects
• Immune system support
• Cellular protection

• Cardiovascular health
• Blood glucose regulation
• Digestive health
• Liver protection
• Hair and skin health
• Cognitive function
• Eye health
• Respiratory support

Amla (Indian Gooseberry) exerts its diverse biological effects through multiple mechanisms, primarily centered around its exceptional antioxidant and anti-inflammatory properties. The fruit contains a rich array of bioactive compounds, including vitamin C, polyphenols, tannins, flavonoids, and various phytochemicals that work synergistically. Amla’s most notable mechanism is its potent antioxidant activity, which neutralizes free radicals and reactive oxygen species (ROS) that contribute to cellular damage and aging. Unlike isolated antioxidants, amla’s complex phytochemical profile provides a cascade of antioxidant protection through both direct scavenging of free radicals and enhancement of endogenous antioxidant systems.

It upregulates antioxidant enzymes such as superoxide dismutase (SOD), catalase, and glutathione peroxidase, creating a multi-layered defense against oxidative stress. Amla’s anti-inflammatory effects stem from its ability to inhibit pro-inflammatory cytokines and mediators. It suppresses nuclear factor-kappa B (NF-κB) activation, a master regulator of inflammation, and reduces the production of inflammatory molecules like tumor necrosis factor-alpha (TNF-α), interleukin-6 (IL-6), and cyclooxygenase-2 (COX-2). This anti-inflammatory action contributes to its benefits for various chronic conditions.

In cardiovascular health, amla improves lipid profiles by enhancing cholesterol metabolism and inhibiting HMG-CoA reductase, the rate-limiting enzyme in cholesterol synthesis. It also protects endothelial function, reduces platelet aggregation, and maintains vascular integrity through its antioxidant effects. For blood glucose regulation, amla enhances insulin sensitivity and secretion while inhibiting alpha-glucosidase and alpha-amylase enzymes, which slows carbohydrate digestion and reduces postprandial glucose spikes. It also protects pancreatic beta cells from oxidative damage.

Amla supports digestive health through multiple mechanisms, including stimulating digestive enzyme secretion, protecting the gastric mucosa, promoting beneficial gut microbiota, and exhibiting mild laxative effects through its fiber content. Its hepatoprotective effects involve scavenging free radicals in liver tissue, enhancing detoxification enzymes, and reducing lipid peroxidation. For immune function, amla enhances both innate and adaptive immunity by increasing natural killer cell activity, macrophage function, and lymphocyte proliferation. Its high vitamin C content supports immune cell function and antibody production.

In skin and hair health, amla promotes collagen synthesis, inhibits collagenase and elastase enzymes that break down skin proteins, and provides photoprotection against UV damage. It also strengthens hair follicles and may inhibit 5-alpha-reductase, an enzyme involved in hair loss. Amla’s neuroprotective effects stem from its ability to reduce oxidative stress in neural tissues, modulate neurotransmitter systems, and potentially inhibit acetylcholinesterase, supporting cognitive function. Additionally, amla exhibits antimicrobial properties against various pathogens, supports respiratory health through anti-inflammatory and bronchodilatory effects, and provides adaptogenic benefits by modulating the stress response and supporting adrenal function.

The typical dosage range for amla (Indian gooseberry) supplements is 500-1,000 mg of dried fruit powder or standardized extract daily. For fresh amla fruit, 1-2 fruits daily are traditionally recommended. There is no established Recommended Dietary Allowance (RDA) for amla as it is not classified as an essential nutrient. Dosages may vary based on the specific form, concentration, and intended health benefit.

The bioavailability of amla’s active compounds varies significantly depending on the form and preparation method. The vitamin C content in amla has unique stability compared to synthetic vitamin C, with studies suggesting

it remains bioavailable even in conditions that would degrade isolated ascorbic acid. The polyphenols, tannins, and other phytochemicals in amla have moderate bioavailability, estimated between 10-40% depending on the specific compound and individual factors. Standardized extracts typically offer enhanced bioavailability compared to raw fruit powder due to concentration of active compounds and sometimes improved delivery systems.

Consuming amla with a small amount of healthy fat (such as ghee in traditional preparations) may enhance absorption of fat-soluble compounds, Combining with black pepper extract (piperine) can increase bioavailability of certain phytochemicals through inhibition of metabolizing enzymes, Liposomal formulations encapsulate amla compounds in phospholipid bilayers, potentially improving absorption, Fermented amla preparations may enhance bioavailability through breakdown of complex compounds into more absorbable forms, Taking with vitamin C-rich foods may have synergistic effects and improve overall antioxidant absorption, Standardized extracts with higher concentrations of active compounds generally offer better bioavailability than raw powder, Consuming with meals containing protein may enhance absorption of certain compounds, Traditional Ayurvedic processing methods like triphala formulation (combining with other herbs) may enhance therapeutic effects

For general health benefits, amla supplements can be taken at any time of day, though taking with food may reduce potential mild gastrointestinal effects in sensitive individuals. For blood glucose management, taking 15-30 minutes before meals may help reduce post-meal glucose spikes. When used for digestive support, traditional Ayurvedic practice recommends taking amla before meals to stimulate digestive enzymes or after meals to soothe the digestive tract. For cardiovascular benefits, consistent daily timing is more important than specific time of day.

If using multiple doses, spreading them throughout the day (morning and evening) may provide more consistent blood levels of active compounds. For sleep quality improvement, taking the last dose in the early evening rather than right before bed is recommended. When using amla for immune support during illness, more frequent smaller doses throughout the day may be beneficial. If experiencing any acid reflux or digestive discomfort, taking with or shortly after meals rather than on an empty stomach is advised.

• Mild gastrointestinal discomfort (uncommon)
• Loose stools or diarrhea at high doses (rare)
• Temporary increase in stomach acidity (uncommon)
• Mild allergic reactions in sensitive individuals (rare)
• Hypoglycemia when used with diabetes medications (rare)
• Temporary increase in bleeding time (rare)
• Mild headache (very rare)
• Skin rash (very rare)

• Known allergy or hypersensitivity to amla or plants in the Phyllanthaceae family
• Severe liver or kidney disease (use with caution due to limited safety data)
• Bleeding disorders (theoretical concern due to potential antiplatelet effects)
• Scheduled surgery (discontinue 2 weeks before due to potential antiplatelet effects)
• Pregnancy and breastfeeding (insufficient safety data, though traditionally used in some cultures)
• Very low blood pressure (theoretical concern due to potential hypotensive effects)
• Severe hypoglycemia or unstable diabetes (may enhance effects of diabetes medications)

• Anticoagulant/antiplatelet medications (warfarin, aspirin, clopidogrel): May enhance blood-thinning effects
• Diabetes medications (insulin, metformin, sulfonylureas): May enhance hypoglycemic effects
• Antihypertensive medications: May enhance blood pressure-lowering effects
• Hepatotoxic medications: Theoretical concern for additive effects, though amla is generally hepatoprotective
• Immunosuppressants: Potential interaction due to amla’s immunomodulatory effects
• Thyroid medications: May affect thyroid hormone levels with long-term use
• Iron supplements: Tannins in amla may reduce iron absorption if taken simultaneously
• Medications metabolized by cytochrome P450 enzymes: Potential for interactions, though clinical significance is unclear

No official Upper Tolerable Intake Level (UL) has been established for amla. Traditional use and clinical studies suggest that doses up to 3 grams of dried fruit powder daily are generally well-tolerated in healthy adults. Higher doses of 3-5 grams daily have been used in some clinical studies without significant adverse effects, but may increase the risk of gastrointestinal discomfort in sensitive individuals. Long-term safety studies beyond 12 months are limited.

As with any supplement, it is advisable to use the lowest effective dose for the intended purpose. Standardized extracts should be used according to manufacturer recommendations, as potency varies between products. Individuals with pre-existing health conditions or those taking medications should consult healthcare providers before using high doses of amla.

In the United States, amla (Indian gooseberry) is regulated as a dietary supplement under the Dietary Supplement Health and Education Act (DSHEA) of 1994. It is not approved as a drug for the treatment, prevention, or cure of any disease. As a dietary supplement, amla products can be marketed without pre-approval from the FDA, provided they contain ingredients that were marketed in the U.S. before October 15, 1994, or have been determined to be Generally Recognized as Safe (GRAS).

Manufacturers are responsible for ensuring the safety of their products and for making truthful claims. The FDA does not allow disease treatment claims for amla supplements, though structure/function claims (e.g., ‘supports immune health’ or ‘promotes healthy digestion’) are permitted with appropriate disclaimers. Amla is also permitted as a food ingredient in certain contexts, particularly in ethnic food products.

Eu: In the European Union, amla is regulated under the Food Supplements Directive (2002/46/EC) and the Novel Food Regulation (EU) 2015/2283. Traditional amla preparations are generally permitted in food supplements, though novel extraction methods or highly concentrated extracts may require novel food authorization. The European Food Safety Authority (EFSA) has not approved any specific health claims for amla under Regulation (EC) No 1924/2006. Amla is also used in some traditional herbal medicinal products regulated under Directive 2004/24/EC, though such products must meet quality, safety, and traditional use requirements.

Canada: Health Canada regulates amla as a Natural Health Product (NHP) under the Natural Health Products Regulations. Amla products must have a Natural Product Number (NPN) to be legally sold in Canada. Health Canada’s Natural Health Products Ingredients Database lists amla with approved uses for antioxidant support, digestive health, and as a source of vitamin C. Traditional Ayurvedic claims may be permitted with appropriate evidence of traditional use. Amla is also permitted as a food ingredient in certain contexts.

Australia: The Therapeutic Goods Administration (TGA) in Australia regulates amla-containing products as listed complementary medicines. Such products must be included in the Australian Register of Therapeutic Goods (ARTG) before they can be marketed. Amla is recognized in the TGA’s list of permissible ingredients for use in listed medicines. Claims must be supported by evidence and comply with the Therapeutic Goods Advertising Code. Amla is also permitted as a food ingredient in certain contexts under Food Standards Australia New Zealand (FSANZ) regulations.

India: In India, amla has special regulatory status as it is a key component of traditional Ayurvedic medicine. It is regulated under the Drugs and Cosmetics Act, 1940, and Rules 1945, which include provisions for Ayurvedic, Siddha, and Unani drugs. The Ministry of AYUSH (Ayurveda, Yoga & Naturopathy, Unani, Siddha, and Homeopathy) oversees traditional medicine products containing amla. Amla is listed in the Ayurvedic Pharmacopoeia of India, which establishes quality standards. As a food, amla is regulated by the Food Safety and Standards Authority of India (FSSAI) and is recognized as a traditional food ingredient.

Low to Medium

The cost of amla supplements varies based on form, quality, and standardization level. Basic amla powder typically ranges from $0.10-0.30 per day for a 500-1,000 mg dose, making it one of the more affordable supplements. Standardized extracts are moderately priced at approximately $0.30-0.80 per day for an effective dose. Organic certified products generally cost 20-50% more than conventional options.

Specialized formulations like liposomal amla or proprietary blends can range from $0.75-1.50 per day. Traditional Ayurvedic preparations like Chyawanprash or Triphala containing amla range from $0.25-0.75 per daily serving. Fresh or frozen amla fruit, where available, costs approximately $0.50-1.00 per day for an effective amount (1-2 fruits).

Amla offers excellent value for its cost when compared to many other supplements with similar antioxidant and health-promoting properties. Its multi-faceted benefits for cardiovascular health, blood glucose regulation, digestive function, and immune support make it cost-effective as a single supplement that may replace multiple targeted products. For antioxidant support, amla is particularly cost-efficient compared to isolated antioxidant supplements, as its complex phytochemical profile provides a spectrum of antioxidant compounds that work synergistically. When used for specific conditions like blood glucose management or cholesterol support, amla may be more cost-effective than some pharmaceutical options, especially when considering the absence of significant side effects.

However, it may take longer to see results compared to pharmaceutical interventions. The traditional forms of amla (powder, dried fruit) generally provide better value than highly processed proprietary formulations, though standardized extracts ensure consistent potency that may justify their higher cost for specific therapeutic purposes. For general health maintenance, basic amla powder offers excellent value, while those seeking specific clinical outcomes may find better value in standardized extracts with guaranteed levels of active compounds. When comparing organic versus conventional amla products, the additional cost of organic certification may be justified by the reduced exposure to pesticides, particularly important for a fruit-derived supplement.

Considering that effective doses of amla are relatively low (500-1,000 mg daily for most purposes) compared to some other herbal supplements that require multiple grams daily, the overall monthly cost remains reasonable even for higher-quality products.

The shelf life of amla products varies significantly based on form and processing methods. Fresh amla fruit has a relatively short shelf life of 1-2 weeks when refrigerated. Dried amla fruit can maintain quality for 1-2 years when properly stored in airtight containers away from heat and moisture. Amla powder typically has a shelf life of 1-3 years, depending on processing methods and storage conditions.

Standardized extracts in capsule or tablet form generally maintain potency for 2-3 years when stored properly. Liquid extracts and juices have shorter shelf lives of 1-2 years unopened, and 3-6 months after opening if refrigerated. Traditional preparations like Chyawanprash can last 2-3 years when commercially prepared with preservatives, or 6-12 months for homemade versions.

Amla supplements should be stored in cool, dry places away from direct sunlight, heat, and moisture to preserve their active compounds. Capsules, tablets, and powders should be kept in airtight containers, preferably the original packaging designed to protect from light and moisture. Refrigeration is recommended for liquid extracts, juices, and fresh or frozen amla products after opening. Avoid storing amla products in bathrooms or kitchens where humidity levels fluctuate.

For long-term storage of amla powder, consider using moisture-absorbing packets in the container. Traditional preparations like Chyawanprash should be stored in glass containers rather than plastic when possible, and a clean, dry spoon should always be used to prevent contamination. If bulk amla powder is purchased, consider dividing it into smaller airtight containers to minimize exposure to air and moisture during regular use. For travel, transfer only the needed amount to a travel container rather than exposing the entire supply to varying environmental conditions.

Heat exposure, which accelerates the breakdown of vitamin C and other heat-sensitive compounds, Light exposure, particularly UV light, which degrades polyphenols and other photosensitive compounds, Oxygen exposure, which promotes oxidation of antioxidant compounds, Moisture, which can lead to microbial growth and enzymatic degradation, pH changes in liquid formulations, which can affect stability of various phytochemicals, Enzymatic activity in minimally processed products, which can break down active compounds, Microbial contamination, especially in liquid or high-moisture products, Metal ions (particularly iron and copper), which can catalyze oxidation reactions, Improper freeze-thaw cycles for frozen products, which can damage cellular structures, Chemical interactions with other ingredients in multi-component formulations, Processing methods that use high heat or harsh chemicals, which can destroy sensitive compounds, Extended storage time, which gradually reduces potency even under optimal conditions

Synthesis Methods

Natural Sources

Quality Considerations

Amla (Indian Gooseberry) has a rich and extensive history of traditional use spanning thousands of years, particularly in the Indian subcontinent. In Ayurveda, India’s ancient system of medicine dating back over 5,000 years, amla is revered as one of the most important medicinal fruits and is often referred to as ‘Dhatri’ (the nurse) or ‘Amrita’ (nectar) due to its extraordinary healing properties. The earliest documented references to amla appear in ancient Ayurvedic texts like the Charaka Samhita and Sushruta Samhita (circa 1000-500 BCE), where it is described as a rasayana (rejuvenative) that promotes longevity, enhances digestion, and balances all three doshas (vata, pitta, and kapha). Amla forms a crucial component of the renowned Ayurvedic formulation Triphala, a combination of three fruits (amla, haritaki, and bibhitaki) that has been used for digestive health, detoxification, and rejuvenation for millennia.

Another classical preparation, Chyawanprash, which contains amla as its primary ingredient, has been used since ancient times to boost immunity, vitality, and longevity. In traditional Chinese medicine, amla (known as Yu Gan Zi) has been used since at least the Tang Dynasty (618-907 CE) for liver health, improving eyesight, and treating various inflammatory conditions. Throughout South and Southeast Asia, amla has been incorporated into traditional medicine systems for treating respiratory conditions, enhancing digestion, purifying blood, strengthening hair, and improving skin health. In folk medicine practices across India, amla has been used to address diabetes, cough, asthma, menstrual disorders, and liver conditions.

The fruit was traditionally consumed fresh, dried, or preserved in various forms including pickles, jams, and candied preparations to make its sour taste more palatable while preserving its medicinal properties. Amla was also used in religious contexts, considered sacred in Hinduism and often offered in temples and religious ceremonies. The tree itself was venerated, with various parts including leaves, bark, and roots also used medicinally. In the medieval period, Unani medicine (Greco-Arabic medicine practiced in South Asia) incorporated amla for treating liver disorders, strengthening the heart, and improving eyesight.

Colonial-era European physicians in India documented the use of amla for scurvy (now known to be related to its high vitamin C content) and various digestive ailments. In modern times, scientific research has validated many of these traditional uses, confirming amla’s antioxidant, anti-inflammatory, immunomodulatory, and adaptogenic properties, bringing this ancient remedy into contemporary integrative medicine practices worldwide.

Variya BC, Bakrania AK, Patel SS. Emblica officinalis (Amla): A review for its phytochemistry, ethnomedicinal uses and medicinal potentials with respect to molecular mechanisms. Pharmacological Research. 2016;111:180-200. doi:10.1016/j.phrs.2016.06.013, D’souza JJ, D’souza PP, Fazal F, Kumar A, Bhat HP, Baliga MS. Anti-diabetic effects of the Indian indigenous fruit Emblica officinalis Gaertn: active constituents and modes of action. Food & Function. 2014;5(4):635-644. doi:10.1039/c3fo60366k

Evaluation of Amla Extract on Glycemic Control in Type 2 Diabetes (NCT04571060), Effects of Amla Extract on Endothelial Function and Cardiovascular Risk Markers (NCT03656939), Amla Extract for Non-Alcoholic Fatty Liver Disease: A Randomized Controlled Trial, Efficacy of Standardized Amla Extract on Cognitive Function in Older Adults, Comparative Bioavailability of Different Amla Formulations