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7 Science-Backed Health Benefits Of Amla!

By Dr. Nikita Toshi +2 more

To stay your healthiest best, meet the superfruit Amla! You probably know it as sour & bitter-tasting fruit, that your mother tries to add in some recipe! Truth is, in Amla consumed in any form is equally beneficial. In India, its use is very frequent since its benefits have been disclosed from generation to generation.

But beyond its traditional use, at present many scientific studies support amla fruit benefits in the treatment and prevention of various diseases.

amla fruit and Oil

Did you know?

  • Amla can improve hair health by reducing hair loss and promoting hair growth. source: ncbi
  • Amla has been found to have anti-cancer properties and may help prevent the growth of cancer cells. source: cancer.gov
  • Amla can improve liver function and protect against liver damage. source: ncbi
  • Amla can aid in weight loss by boosting metabolism and reducing appetite. source: ncbi

Health Benefits Of Amla (Gooseberry)

1. Helps Fight Against the Common Cold

Amla is the richest known natural source of Vitamin C, which is known to have excellent immunity boosting and antioxidant properties. Consuming vitamin C regularly is associated with better performance of macrophages and other cells of the immune system.

In the case of antioxidants, they allow the metabolism of free radicals that are formed from the reactions between oxygen and hydrogen from food and the environment. Free radicals are responsible for premature ageing and cell damage; consuming Amla helps in its reduction. (1)

PharmEasy Recommends: EverHerb Amla Juice

2. Lowers Cholesterol Levels

  Amla helps in lowering bad cholesterol and keeps the levels of good cholesterol optimal. It can reduce the accumulation of fats in arteries and veins. Amla benefits in lowering the risk of getting atherosclerosis and promotes healthy circulation along with overall cardiovascular health. (2)

Read More: What You Should Know About Cholesterol Levels?

3. Aids Weight Loss

  Amla’s high-fat burning properties have been shown in various studies. This plant accelerates metabolism, improving protein synthesis and reducing fat deposits. It also favours fluid reduction because it promotes diuresis with the excretion of organic toxins through the urine.  

Due to its effect on weight, it is useful for controlling obesity, especially in people with diseases such as diabetes and cardiovascular problems. (3)

4. Improve Digestive Processes

  This fruit is fibrous & its fibre content stimulates intestinal transit. The Indian population consumes a diet rich in fibre, however in countries like the United States and many regions of Europe this is not so, therefore people tend to suffer from transit slow intestinal, constipation and other digestive discomforts.

The fibre content of Amla reduces these problems. Also, at the stomach level, it favours digestion because it increases the action of gastric juices for the decomposition of food. Thus, it is also useful to relieve stomach heaviness and gases.

5. Excellent Anti-inflammatory Properties

Numerous studies have shown the effectiveness of Amla extract for hay fever, arthritis, osteoporosis and joint pain.   This plant is capable of acting at the cellular level, reducing the expression of proinflammatory cells such as cytokines, cox and other mediators that are present in chronic diseases such as rheumatoid arthritis, cancer, among others. (4)

6. Supports Healthy Blood Glucose

Amla aids in metabolism, therefore, it promotes glucose uptake and helps in maintaining optimal blood glucose levels.  

It also reduces oxidative stress and protects pancreatic cells from oxidative damage. The benefits of eating amla include helping in insulin release, which prevents post-meal sugar spikes. (5)

Did you know that according to ancient Indian mythology, this tree is believed to be the first tree ever created in the universe? It holds a special significance in mythology and is considered sacred.

Dr. Siddharth Gupta, MD

7. Amla & its Positive Effects on Cancer

Various studies have determined that the consumption of amla extract is capable of preventing the oncogenesis process, this happens from 4 major mechanisms:

  1. Limitation and prevention of damage at the level of the DNA structure of cells
  2. Reduces the damage produced by the oxidation of free radicals in highly sensitive tissues, such as liver, brain, breast, colon and lung tissues.
  3. It reduces harmful enzymatic activity, especially cytochrome P450, liver enzymes that are involved in many metabolic pathways in the body. Following a lifestyle based on the consumption of fruits such as amla, can greatly reduce the risk of cancer.
  4. Reduces proinflammatory cell activation, various types of cancers originate from chronic inflammatory processes that promote change at the cellular level. The nutrients and various enzymes in the amla extract help decrease the cellular inflammatory response, due to its powerful antioxidant effect.

In my experience, I have observed that amla has shown potential anticoagulant properties. Amla supplementation appeared to prolong the coagulation time, suggesting its anticoagulant activity.

Dr. Rajeev Singh, BAMS

Consumption of Amla to Support Cancer Treatment

Studies show that Amla has a high antitumor effect, especially with certain cancers such as colon and lung cancer. The extract of this fruit can induce apoptosis of cancer cells without affecting healthy body cells.

In other cases, they do not induce apoptosis, but they can stop the rate of tumour growth, this provides time for conventional pharmacological treatments to attack malignant cells.

Other benefits of Amla: Uses in Natural Cosmetics

The high content of vitamin C makes it an excellent antioxidant.   Amla also contains high levels of Emblicanin A and B.   One of the most powerful and effective antioxidants, bioflavonoids, tannins, and a combination of phenols, including gallic acid and ellagic acid.  

All these antioxidant components together contribute to decreasing cell oxidation and the proliferation of free radicals that contribute to the ageing of both skin and hair.

Effects on the Skin

One of the uses of amla is as a tonic for its great astringent power, which removes impurities, deeply cleanses and purifies the skin, providing luminosity to the face. Amla is indicated for all skin types, especially for those that are dull or devitalized and for mature skin.   It is a great regenerator of the skin that helps fight against the signs of ageing. (6)

Read More: 7 Home Remedies for Glowing Skin

Effects on Hair Growth

  It is a powerful hair regenerator, it stimulates the roots, strengthens it and favours its growth, since it stimulates the hair follicles.   It also slows down your fall (except in cases of congenital alopecia). Its antioxidant power serves to combat premature greying. It also has a conditioning effect, providing softness and shine to the hair, improving its texture and preventing split ends. (7)  

Also Read: 5 Best Foods for Hair Growth

How can you get Amla?

Amla-based products are currently distributed globally, may be available in organic stores, some spice markets and of course online shopping sites.  

Over the years, I have observed that amla, with its bioactive compounds, may offer potential protection against neurological alterations, specifically the biochemical changes seen in individuals with Alzheimer’s disease. Amla’s mechanisms of action are believed to help attenuate these changes, possibly by reducing oxidative stress, inflammation and promoting brain health.

Dr. Smita barode, BAMS

Also Read: Natural Blood Thinners: Research-Based Guide for Safe Alternatives

What are Amla’s presentations?

  Choosing the Amla presentation will depend on the needs of each one, it is available at:

  • Concentrated juices
  • Powders
  • Capsules
  • Oil
  • Shampoo
  • Facial and body creams
  • Intensive hair treatments
  • Fruit, in some markets the Amla fruit can be purchased

  One of the most used presentations are the Amla capsules to avoid the classic bitter taste of Amla; however, there are powdered presentations mixed with other plants that help improve the flavour.

  When purchasing an Amla-based product, you must verify that the proportion of the plant is the predominant one, so you will consume an adequate amount to appreciate all its benefits.

Also Read: Amla Juice for Hair: Unraveling its Research-Backed Benefits and Uses


Is it advisable to substitute cholesterol medications and only use Amla?

No, it is not a substitute for any medication. However, if consumed alone, it can improve cholesterol levels.

Is it safe for children?

Amla based products come in two forms orally consumable or for external use and both of these are generally considered safe in children. However, it should not be consumed or applied in excess to avoid discomfort.

Is it suitable for gluten intolerant and colitis patients?

Yes, Amla is a gluten-free product suitable for celiacs. It can improve the symptoms of colitis by reducing inflammation and protecting the intestinal mucosa. It also promotes the regeneration of normal microbial flora of the intestine.

Can it be used as an energiser?

Yes, Amla is a natural energiser that enhances energy and stamina by relieving fatigue, stress, eliminating toxins from the body. It can be consumed as whole fruit juice, or Amla powder can be mixed with water, smoothies, tea or soups.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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