Amla (Indian Gooseberry)
Also known as: Emblica officinalis, Phyllanthus emblica, Amalaki, Indian Gooseberry
Effective Dosage
500–1000 mg/day (traditional and preliminary clinical use; no confirmed dose from provided studies)
What the Science Says
Amla is a small sour fruit from South Asia that has been used in Ayurvedic medicine for thousands of years. It is exceptionally high in vitamin C and polyphenols, which give it strong antioxidant properties. Preliminary research and traditional use suggest it may support immune function, help manage cholesterol levels, and protect against oxidative stress, though robust clinical evidence from large human trials is still limited.
What It Doesn't Do
Not proven to reverse aging or 'detox' your body. No solid evidence it cures diabetes or replaces medication for blood sugar control. Won't regrow hair on its own despite popular marketing claims. Not a proven cancer treatment. Traditional use does not equal clinical proof.
Evidence-Based Benefits
Amla extract (1000 mg/day) showed statistically significant reductions in visceral fat, waist circumference, BMI, and improvements in lipid profile in a small open-label RCT of obese patients over 90 days (PMID: 40262554). A double-blind RCT found 600 mg Amla extract reduced cough counts during bronchoscopy comparably to dextromethorphan, with an excellent safety profile (PMID: 41887337). An RCT in women with androgenetic alopecia found Amla syrup significantly increased the anagen-to-telogen hair ratio versus placebo over 12 weeks (PMID: 37487962).
Weak EvidenceEffective at: 500-1000 mg/day extract (clinical trials); no universally established dose across all indications
Source: auto-research
Absorption & Bioavailability
Unknown — Amla's vitamin C and tannins are generally considered well-absorbed, but bioavailability of its specific polyphenol compounds in humans is not well characterized from the provided data.
Red Flags to Watch For
- No large-scale human clinical trials confirmed in the provided data — most evidence is preliminary or traditional
- High doses may interact with blood-thinning medications due to potential antiplatelet effects
- Products vary widely in standardization — vitamin C or tannin content may differ significantly between brands
- Often marketed with exaggerated anti-aging and hair-growth claims that lack strong clinical backing
- May lower blood sugar — people on diabetes medications should consult a doctor before use
Research Sources
- General knowledge
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06