Amla (Amalaki, Indian Gooseberry) in Ayurveda
Amla (amalaki, Indian gooseberry) is a fruit and one of Ayurveda's best-known herbs; here is what small trials found for blood fats and sugar and what is still unclear.
Content last updated . This page has not been medically reviewed.
What amla is
Amla is the Hindi name for the fruit of Phyllanthus emblica, also written Emblica officinalis and called Indian gooseberry in English. In Sanskrit and Ayurvedic texts it is amalaki. It is a fruit and also sold as a powder or extract, so keep two ideas apart: eating the fruit as food, and taking a concentrated product as a supplement.
Its place in Ayurveda
Amalaki is described as a plant used in the traditional Indian Ayurvedic system of medicine,[1] and it is one of the three fruits that make up Triphala, together with haritaki and bibhitaki.[2] For the combination, see our Triphala guide and haritaki and bibhitaki. A trial paper describes the fruit as a rich source of antioxidants, tannins and vitamin C.[3]
Ayurveda also uses amalaki in other formulations, which are covered in the Ayurvedic ingredients overview. I did not read a classical text on amalaki's traditional properties, so none are claimed here. Traditional use is a record of what people did, not proof it works.
What research has measured
The human research is small, and much of it tests specific extracts.
| Question | What the source found | Strength |
|---|---|---|
| Blood fats, sugar and CRP (a blood marker of inflammation) | A 2023 meta-analysis of 5 randomized trials in adults, lasting 3 to 12 weeks, found lower LDL cholesterol, total cholesterol, triglycerides, fasting glucose and CRP, and higher HDL.[4] Only five trials were pooled. | Promising but limited |
| Fruit powder in people with and without type 2 diabetes | A trial using 1, 2 or 3 g of fruit powder a day for 21 days reported lower blood glucose and, at 2 or 3 g, better cholesterol measures than baseline.[5] The comparison was with baseline values. | Promising but limited |
| Healthy adults | A crossover placebo-controlled trial of 500 mg a day for 18 weeks in 15 adults reported better blood flow measures and lower LDL cholesterol, with no adverse events or liver changes.[1] Several authors are affiliated with a company. | Preliminary |
| High blood pressure | A randomized trial of 150 people with hypertension added a 500 mg extract twice daily to usual medicines for 12 weeks. It found no extra reduction in blood pressure, and no change in lipids, HbA1c or CRP.[3] | No benefit shown in this trial |
These results do not agree with each other, which is typical when trials are small and use different products and populations. A drop in a blood marker is also not the same as fewer heart attacks or less diabetes damage; none of these trials measured those outcomes. For the wider picture see Ayurveda for high blood pressure and cholesterol and Ayurveda for type 2 diabetes and weight.
Frequently asked questions
Is amla the same as amalaki?
Yes. Amalaki is the Sanskrit name used in Ayurveda for the fruit most people call amla or Indian gooseberry.[2]
Does amla lower cholesterol?
A 2023 meta-analysis of five trials found lower LDL and total cholesterol,[4] but another trial in people with high blood pressure found no change in lipids.[3] The evidence is limited.
Is amla part of Triphala?
Yes. Triphala combines amalaki, bibhitaki and haritaki.[2]
Is amla safe to take daily?
Short trials report few problems,[1] but long-term safety of supplements is not well studied. Check with a clinician if you take medicines or have a health condition.
Can amla replace blood pressure or diabetes medicine?
No. A trial adding amla extract to usual blood pressure medicine found no extra blood pressure reduction,[3] and none of the trials support stopping prescribed treatment.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and cautions
In the trials above, side effects were not a notable problem. The hypertension trial reported a good safety profile,[3] and the 18-week study found no adverse events or liver changes.[1] These trials were small and short, so rare effects could be missed.
Medicines: if you take medicine for diabetes, blood pressure or cholesterol, an herb that nudges the same numbers could stack with it. I did not find a source I could read that tests specific amla-drug combinations, so tell your pharmacist or doctor about any amla supplement. See how interactions work.
Quality: Ayurvedic products can vary in strength, and some Ayurvedic preparations contain toxic amounts of lead, mercury or arsenic.[6] Plain dried or fresh fruit is a different matter from a multi-ingredient preparation, but check labels either way; see reading an Ayurvedic product label.
Pregnancy and children: the NCCIH advises anyone pregnant or nursing to check with a provider because some Ayurvedic products may contain harmful ingredients.[6] Eating amla as an occasional food is not the same as taking supplement amounts, but I did not find a source on supplement safety in pregnancy.
When to see a doctor first
High blood pressure, high cholesterol and diabetes usually have no symptoms and need medical monitoring. Do not use amla to delay testing or to replace prescribed treatment.