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Last verified: 17 days ago

Amla (Indian Gooseberry)

Also known as: Emblica officinalis, Phyllanthus emblica, Amalaki, Indian Gooseberry

Evidence under review. — Not yet rated

Antioxidant-rich Ayurvedic fruit. Traditionally used for immunity, digestion, and hair health.

  • What it does

    Amla is a small, tart fruit native to India and a cornerstone of Ayurvedic medicine for thousands of years. It is exceptionally rich in vitamin C and polyphenols, which give it strong antioxidant...

  • Evidence quality

    Evidence base hasn't been formally rated yet. See research below.

  • Clinical dose

    500-1000 mg/day (extract); no established clinical dose from provided studies

See full breakdown ↓ Methodology →

What the Science Says

Amla is a small, tart fruit native to India and a cornerstone of Ayurvedic medicine for thousands of years. It is exceptionally rich in vitamin C and polyphenols, which give it strong antioxidant properties. Traditional use and preliminary research suggest it may support immune function, cholesterol balance, blood sugar regulation, and digestive health, though robust clinical evidence from the provided studies is not available to confirm these effects.

What It Doesn't Do

Not proven to regrow hair despite heavy marketing claims. No solid clinical evidence it detoxifies the liver. Won't replace prescribed cholesterol or blood sugar medications. Not a proven weight loss aid. Traditional use is not the same as clinical proof.

Evidence-Based Benefits

Provides high antioxidant activity due to exceptional vitamin C and polyphenol content.

Weak Evidence

Effective at: No established dose from provided studies

Traditionally used to support immune function, backed by preliminary antioxidant research.

Weak Evidence

Effective at: No established dose from provided studies

Early research suggests it may help moderate blood sugar levels in some adults.

Weak Evidence

Effective at: No established dose from provided studies

Absorption & Bioavailability

Unknown — vitamin C from whole amla fruit may be better retained than synthetic ascorbic acid due to tannin complexes, but absorption data from clinical studies was not provided.

Red Flags to Watch For

  • No standardized extract dose has been established from clinical trials — products vary widely in potency
  • High doses may interact with blood-thinning medications due to vitamin C and polyphenol content
  • Many products make hair growth and liver detox claims with no credible clinical backing
  • Quality and vitamin C content can vary dramatically between raw fruit, powder, and extract forms

Frequently Asked Questions

What does Amla (Indian Gooseberry) do?

Antioxidant-rich Ayurvedic fruit. Traditionally used for immunity, digestion, and hair health.

What is the effective dose of Amla (Indian Gooseberry)?

500-1000 mg/day (extract); no established clinical dose from provided studies

Is Amla (Indian Gooseberry) safe?

No standardized extract dose has been established from clinical trials — products vary widely in potency

What doesn't Amla (Indian Gooseberry) do?

Not proven to regrow hair despite heavy marketing claims.

Research Sources

  • General knowledge — no paper abstracts were provided for this analysis. Limited published research available.

This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25