5 Promising Benefits of Amla

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Amla or otherwise known as Indian Gooseberry is best known as a “superfruit” for its high nutritional content. It has been used in Ayurveda, the Indian traditional medicine, for thousands of years in preventing and managing diverse health conditions. The benefits of amla are associated with not only physical health but also brain and mental health as well. Wanna know how it can benefit you? Keep searching with us till the end.

In this article, we’re going to explore some of the most common but promising benefits of amla that are backed by scientific studies. But before we get into how amla can help with human health, it’s worth knowing exactly what it is and what nutrition it possesses. So, let’s get started.

What is amla? 

Amla or Indian gooseberry or Amalaki is a type of plant scientifically known as Phyllunthus emblica or Emblica officinalis that is endemic to Asia, especially India. It has small green, pulpy fruits which are highly nutritious and associated with a whole variety of health benefits ranging from heart health to skin health to brain health.

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In Ayurveda, the Indian traditional medicine, amla has been used for thousands of years to manage and prevent diverse health conditions. Amla has beauty benefits too as it can benefit skin and hair health. This is why amla is often incorporated with various cosmetic products including creams, oils, and shampoos. 

In order to get the benefits of amla, today, amla is widely available in various supplementary forms including amla juices, amla capsules, amla powders, amla pickles, and amla oils as well as others. Let’s take a look at what nutritional content it contains.

Amla nutrition

Amla berries contain numerous phytochemical compounds including vitamins, minerals, antioxidants, amino acids, dietary fiber, and various phenolic phytochemicals such as anthocyanins and flavonoids. The health benefits of amla seem to come from the phytochemical content it contains.

Major vitamins and minerals found in amla may include:


  • Vitamin A 
  • Vitamin C
  • Thiamin 
  • Riboflavin 
  • Pyridoxine
  • Pantothenic acid
  • Niacin 
  • Folate 


  • Zinc 
  • Phosphorus 
  • Manganese 
  • Magnesium 
  • Iron 
  • Copper
  • Calcium 
  • Potassium 

Benefits of amla

The high nutritional profile of amla offers a range of health benefits. Here are some of the promising benefits of amla that are backed by scientific studies. 

Amla may help promote immune function

Amla is exceptionally high in vitamin C, which acts as a tremendous antioxidant. Vitamin C plays an essential role in strengthening immune functions. It helps lower inflammation and inhibit cell damage. Research suggests that vitamin C can help increase immune cell function and protect cells against oxidative damage.

Amla may promote heart health 

A decent amount of studies support that amla has the potential to improve various aspects of health related to the heart and blood vessels. For example, a 2015 study in the Journal of Medicinal Food showed administration of amla extract for 12 weeks improved several cardiovascular risk factors in 15 obese or overweight adults. Also check list of herbs for heart health.

Amla may support healthy digestion

Multiple studies suggest that amla has the capacity to benefit digestive health in several ways. For instance, one 2018 randomized controlled study in the Journal of Integrative Medicine investigating the efficacy of amla on 68 people with NERD (non-erosive reflux disease) concluded that supplementation with amla can reduce the frequencies and severity of heartburn and regurgitation in people with NERD. 

Amla may help increase hair growth 

Amla can help enhance hair growth and reduce hair loss by improving the proliferation of cells in hair follicles and by blocking a specific enzyme called 5 alpha-reductase. A 2012 study published in the Journal of Ethnopharmacology concluded that amla is potent in inhibiting 5 alpha-reductase, an enzyme involved in hair loss, and supporting normal hair growth.

Amla may help improve kidney function

Amla and the antioxidant content it contains are highly beneficial for supporting kidney health. In a 2014 study published in BMC Complementary Medicine and Therapies, researchers have shown that supplementation of amla extract can help preserve kidney function and prevent injury.

How to use amla

Amla can be used in many different ways. It can be taken cooked, raw, or in the form of liquid decoction or juice. It is also available in various supplementary forms including dry powders, capsules, and premade juices. However, dry amla powders can also be added to smoothies and drinks or can be used to make teas. 

For amla juice, a dose range of 15 ml to 30 ml is often recommended on an empty stomach with an equal quantity of water. For capsules, 2 to 4 capsules can be taken twice or thrice a day. But doses of amla are individual and may widely differ from person to person depending on personal health status and aim of using. Consider asking your healthcare provider to determine your best method of use. 

Side effects and precautions 

Amla is truly safe and well-tolerated for most people when taken as advised. However, too much of good things are not always good, especially when it comes to health. Amla may affect blood pressure and sugar levels and also may interfere with certain medications. Therefore, it’s best to talk with a professional natural medicine practitioner to determine whether amla is right for your specific health condition, especially if you’re on medications, or pregnant.

Final words 

Amla is highly nutritious and has been associated with many impressive health benefits. In particular, research suggests that it may improve heart and kidney health, support digestive health, and boost immune function and hair growth. In addition, amla is highly delicious and easy to incorporate into a regular diet regimen. Consider working with your healthcare provider to determine whether amla is right for you.

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