Amla Extract
Also known as: Emblica officinalis, Indian Gooseberry, Phyllanthus emblica, Amalaki, AMX-160, Tri-Low
Effective Dosage
500-1000 mg daily based on study doses
What the Science Says
Amla is a fruit extract from the Indian gooseberry tree, rich in polyphenols and vitamin C. Multiple clinical trials show it significantly lowers total cholesterol, triglycerides, and LDL while reducing visceral fat and waist circumference in obese adults. It also acts as a potent antioxidant, reducing oxidative stress markers — a benefit seen even in patients with serious kidney disease. One trial found it suppressed cough during bronchoscopy as effectively as a standard cough suppressant. Most benefits appeared within 90 days at doses of 500 mg twice daily.
What It Doesn't Do
Not a replacement for statins in high-risk patients — evidence is from small trials only. Won't cure obesity on its own without diet and exercise. The hair serum study tested a multi-ingredient product, so amla alone can't be credited for hair growth. No proven cancer treatment — lab cell studies with silver nanoparticles mean nothing for human cancer therapy. Anti-ulcer evidence is only from rat models, not humans.
Evidence-Based Benefits
Amla is a fruit extract from the Indian gooseberry tree, rich in polyphenols and vitamin C. Multiple clinical trials show it significantly lowers total cholesterol, triglycerides, and LDL while reducing visceral fat and waist circumference in obese adults. It also acts as a potent antioxidant, reducing oxidative stress markers — a benefit seen even in patients with serious kidney disease. One trial found it suppressed cough during bronchoscopy as effectively as a standard cough suppressant. Most benefits appeared within 90 days at doses of 500 mg twice daily.
Moderate EvidenceEffective at: 500-1000 mg daily based on study doses
Source: auto-research
Absorption & Bioavailability
Unknown — no pharmacokinetic studies were provided. Active polyphenols like gallic acid are present in the extract, but absorption data in humans is not available from the provided studies.
Red Flags to Watch For
- Most positive trials used proprietary branded extracts (AMX-160, Tri-Low) — results may not apply to generic amla powders or other products
- The obesity trial was open-label (no blinding), which increases risk of placebo effect and bias
- The dyslipidemia trial was retrospectively registered, a quality concern in clinical research
- Small sample sizes (39–98 participants) across all trials — larger independent studies are needed to confirm findings
- If you take cholesterol-lowering medications, adding amla could have additive effects — consult a doctor first
Products Containing Amla Extract
See how Amla Extract is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-09