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Amla – Uses, Health Benefits, Side Effects & Precautions

Amla, also known as Indian Gooseberry or by its scientific name Phyllanthus emblica, is a deciduous tree of the Phyllanthaceae family native to the Indian subcontinent. The tree produces a nutrient-rich fruit, which plays a significant role in traditional Indian medicine and culinary practices. 1

Culinary Uses

The tart and astringent amla fruit finds broad use in various Indian culinary recipes, including pickles, chutneys, marmalades, and traditional sweets like ‘amla murabba’ and ‘amla candy’. 2 Its distinct flavor profile and nutritional benefits also make it a common ingredient in Ayurvedic beverages and teas. 3

Traditional Medicine Use

Amla is a renowned herb in Ayurvedic medicine, functioning as a potent Rasayana, a term referring to rejuvenating and longevity-promoting agents. 4 Its balancing effects on the three doshas—Vata, Pitta, Kapha—led to its widespread use for enhancing digestion, bolstering immunity, and supporting overall well-being. 4

Nutritional Value

The amla fruit is an excellent source of Vitamin C, with concentration nearly 20 times that of oranges. 5 Moreover, it carries beneficial phytochemicals like antioxidants, flavonoids, and polyphenols, contributing to its health-promoting properties. 6 It is a low-calorie fruit high in dietary fiber. 6

Supplement forms

Amla is available in several supplement forms for easy consumption, such as tablets, capsules, powders, and tinctures. 7 It’s also a principal ingredient in ‘Chyawanprash,’ a traditional Ayurvedic herbal formulation. 8


The resilient nature of the amla tree allows it to thrive in various soil types. 9 However, overharvesting and unsustainable collection practices can negatively impact local ecosystems. 10 Therefore, mindful sourcing practices become crucial when procuring amla-based products.


While amla’s unique nutrient composition sets it apart, other Vitamin C-rich fruits like oranges, strawberries, and kiwi can provide some similar nutritional benefits. 11

Research status

Amla’s health benefits are under active scientific exploration. Preliminary studies have shown promising results in areas like heart health, 12 diabetes management, 13 and digestive health. 14 However, these findings are preliminary, and robust clinical trials are needed to establish these potential benefits conclusively.

Future directions

With a rich nutritional profile and emerging evidence supporting its health benefits, amla’s prospects in healthcare and nutraceutical industries appear promising. Expanding its role in functional foods, health-oriented beverages, and potentially in the development of new drugs are areas ripe for further exploration.


This glossary serves as a broad overview of Amla and should not replace professional medical advice. Always consult a healthcare provider before starting any new supplement or treatment.

Frequently Asked Questions

What is Amla?

Amla, also known as Indian gooseberry, is a fruit that comes from the tree known as Emblica officinalis. It is highly valued in Ayurveda for its medicinal properties.

What are the health benefits of Amla?

Amla is known for its antioxidant properties and is believed to boost the immune system, improve digestion, enhance hair and skin health, support liver function, and promote overall well-being.

How can Amla be consumed?

Amla can be consumed in various forms, such as fresh fruit, juice, powder, or as an ingredient in herbal formulations. It can also be used to make chutneys, jams, or pickles.

Does Amla have any side effects?

Amla is generally considered safe for most people when consumed in moderate amounts. However, excessive intake may cause digestive discomfort or diarrhea in some individuals. It is always advisable to consult a healthcare professional before adding any new supplement to your routine.

Is Amla beneficial for hair?

Yes, Amla is known to promote hair health. It nourishes the scalp, strengthens the hair follicles, and can help prevent premature graying and hair loss. Amla oil or powder can be used topically or consumed internally for this purpose.

Can Amla help with skin problems?

Yes, Amla is beneficial for the skin. It has anti-aging properties, helps improve skin elasticity, and promotes a healthy complexion. Consuming Amla or using Amla-based skincare products can be beneficial for maintaining healthy skin.

Is Amla helpful for digestion?

Amla is known to aid digestion and improve gastrointestinal health. It can help alleviate constipation, reduce acidity, and promote the absorption of nutrients. Consuming Amla juice or powder may be beneficial for digestive issues.

Does Amla have any impact on cholesterol levels?

Amla has been found to have cholesterol-lowering properties. It may help reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels, thus supporting cardiovascular health.

Can Amla help in weight management?

Amla is low in calories and high in fiber, making it a good addition to a weight management plan. The fiber content can help promote feelings of fullness, reducing overeating. However, it is important to maintain a balanced diet and exercise regularly for effective weight management.

Is Amla useful for diabetic individuals?

Amla may be beneficial for individuals with diabetes. It has a low glycemic index and can help regulate blood sugar levels. However, it is advisable to consult a healthcare professional before incorporating Amla into a diabetic diet.

Does Amla have any anti-inflammatory properties?

Yes, Amla possesses anti-inflammatory properties. It contains bioactive compounds that can help reduce inflammation in the body and alleviate symptoms of various inflammatory conditions.

Can Amla boost the immune system?

Amla is rich in vitamin C and other antioxidants that can enhance the immune system. Regular consumption of Amla can help strengthen the body’s natural defense mechanisms and protect against infections.

Is Amla safe for pregnant or breastfeeding women?

Amla is generally safe for pregnant and breastfeeding women when consumed in moderate amounts. However, it is always recommended to consult a healthcare professional before using any herbal supplements during pregnancy or while breastfeeding.

Can Amla be used to improve eyesight?

Amla is believed to support eye health and improve eyesight. Its high vitamin C content, along with other beneficial compounds, can help reduce the risk of age-related macular degeneration and improve overall eye health.

Is Amla helpful for respiratory health?

Amla has been used in Ayurveda to support respiratory health. It can help reduce respiratory congestion, ease coughs, and improve lung function. Amla-based herbal formulations or teas can be beneficial for respiratory conditions.

Does Amla have any anti-cancer properties?

Amla exhibits potent antioxidant activity and has been studied for its potential anti-cancer properties. Its compounds may help inhibit the growth of cancer cells and protect against certain types of cancers. However, more research is needed in this area.

Can Amla be used for detoxification?

Yes, Amla is often used in Ayurveda for detoxification purposes. It helps eliminate toxins from the body, supports liver function, and aids in the purification of blood. Amla juice or Amla-based herbal formulations are commonly used for detoxification.

Is Amla beneficial for heart health?

Amla has cardioprotective properties and may help reduce the risk of heart disease. It can help lower blood pressure, regulate cholesterol levels, and improve overall cardiovascular health when included as part of a healthy lifestyle.

Can Amla be used to manage stress and anxiety?

Amla is known as an adaptogenic herb, which means it can help the body cope with stress. It supports the adrenal glands and helps balance stress hormones. Consuming Amla or using Amla-based herbal supplements may promote a sense of calmness and well-being.

Is Amla suitable for everyone?

Amla is generally safe for most individuals when consumed in moderation. However, it is important to note that individual sensitivities and allergies may vary. It is advisable to consult a healthcare professional before using Amla supplements, especially if you have any underlying health conditions or are taking other medications.


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