7 Science-Backed Health Benefits Of Amla (Gooseberry)!

Introduction

To maintain optimal health, meet the superfruit amla! You probably know it as a sour and bitter tasting fruit which your mother may have frequently included in some recipes.  

Amla, consumed in any form, may be equally beneficial. In India, its use has been a longstanding tradition, with its medicinal properties passed down through generations. Today, modern scientific research emphasises on the wide-ranging health benefits of amla, which support the treatment and prevention of various diseases¹. 

Health Benefits of Amla (Gooseberry)

1. Helps Fight Against the Common Cold

Amla is the richest known natural source of Vitamin C, a nutrient known to have excellent immunity-boosting and antioxidant properties. Regular consumption of vitamin C is associated with improved function of macrophages and other cells of the immune system. 

As an antioxidant, vitamin C helps with 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 reduction².  

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 helps in lowering the risk of getting atherosclerosis and promotes healthy circulation, along with overall cardiovascular health³.

3. Helps with 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 problems⁴.  

4. Improve Digestive Processes 

This fruit is fibrous, and 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 have a slow intestinal transit time, constipation, and other digestive discomforts. 

The fibre content of amla reduces these problems. Also, in the stomach, it favours digestion because it increases the effect of gastric juices for the breakdown of food. Thus, it is also useful to relieve stomach heaviness and gas⁵.

5. Excellent Anti-Inflammatory Properties 

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 and cancer, among others⁶. 

6. Supports Healthy Blood Glucose Levels

Amla may help with metabolism by helping in glucose uptake and maintaining 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 spikes⁷.

7. Amla and Its Positive Effects on Cancer 

Various studies have determined that the consumption of amla extract is capable of preventing the process of oncogenesis, which  has 4 major mechanisms as follows⁵:

• Helps limit and prevent damage to the DNA structure of cells 
• Reduces the damage produced by the oxidation of free radicals in highly sensitive tissues, such as liver, brain, breast, colon, and lung tissues. 
• Reduces harmful enzymatic activity, especially cytochrome P450, which are the liver enzymes involved in many metabolic pathways in the body.  
• 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 amla extract may help decrease 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 activity¹¹.

Dr. Rajeev Singh, BAMS

Consumption of Amla to Support Cancer Treatment 

Studies suggest that amla may have antitumor properties, particularly with certain cancers such as those in the colon and lung. The extract of this fruit can induce apoptosis (programmed cell death) in cancer cells without affecting too many healthy cells. 

In some cases, amla does not induce apoptosis, but may help stop the rate of tumour growth; this provides time for conventional pharmacological treatments to target malignant cells. It is important to note that one should not self-treat but should always seek the advice of a healthcare provider⁵. 

Did you know that according to ancient Indian mythology, the amla tree is believed to be the first tree ever created in the universe? It holds a special significance in mythology and is considered sacred¹². 

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

Other Benefits of Amla: Uses in Natural Cosmetics

The high vitamin C content in amla makes it an excellent antioxidant. In addition, amla contains significant levels of Emblicanin A and B, which are among the most powerful antioxidants. It also includes bioflavonoids, tannins, and a combination of phenols, such as gallic acid and ellagic acid. These antioxidant compounds help reduce cellular oxidation and free radical proliferation, which are key contributors to the aging of both the skin and hair ^5,8,9.

Effects on the Skin 

Amla may be used as a tonic for its astringent effect, which helps remove impurities and deeply cleanses and purifies the skin, providing luminosity to the face. Amla is indicated for all skin types, especially for those that are dull, devitalised, and ageing skin. Always seek medical guidance before using a product, to know if it is right for you⁸. 

Effects on Hair Growth 

It is a powerful hair care agent that stimulates the hair roots, strengthens the hair strands, and helps promote its growth, with the exception of cases involving congenital alopecia. Its antioxidant properties helps to reduce premature greying. It also has a conditioning effect, providing softness and shine to the hair, improving its texture and helping with split ends⁹.

Where Can You Get Amla?

Amla-based products are distributed globally, they may be found in organic stores, spice markets, and online shopping sites¹⁰.

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 is believed to help reduce these changes, possibly by reducing oxidative stress, inflammation, and promoting brain health¹².

Dr. Smita Barode, B.A.M.S, M.S.

What Amla Formulations are Available?

 Choosing the right presentation of amla will depend on the individual’s preference and needs, these formulations include^5,10:

• Concentrated juices 
• Oil 
• Powders 
• Capsules 
• Shampoo 
• Face and body creams 
• Intensive hair treatments 
• Fruit 

One of the most used formulation of amla are capsules, to avoid the classic bitter taste of amla. However, there are powdered forms available which are mixed with other plants which help improve the flavour. 

When purchasing an amla-based product, you must verify that the proportion of amla is the predominant one, so you will consume an adequate amount to fully benefit from its medicinal properties. 

Also Read: 7 Home Remedies for Glowing Skin 

Conclusion

Amla, or Indian gooseberry, is a superfruit with numerous health benefits, from boosting immunity to supporting weight loss and digestive health. Rich in Vitamin C, it enhances the immune system, lowers cholesterol, helps in weight loss, and has anti-inflammatory properties. Amla also helps regulate blood glucose levels, reduces oxidative stress, and supports cancer prevention, making it a versatile and powerful fruit for overall health. Additionally, it offers cosmetic benefits for skin and hair, promoting youthful skin and stimulating hair growth. 

Frequently Asked Questions (FAQs)

References

1. American Indian Health – Health [Internet]. aihd.ku.edu. [cited 2025 Apr 28]. Available from: https://aihd.ku.edu/foods/currants_gooseberries.html  

2. Baliga MS, Dsouza JJ. Amla (Emblica officinalis Gaertn), a wonder berry in the treatment and prevention of cancer. European Journal of Cancer Prevention [Internet]. 2011 May [cited 2025 Apr 28];20(3):225–39. Available from: https://pubmed.ncbi.nlm.nih.gov/21317655/ 

3. Kapoor MP, Suzuki K, Derek T, Ozeki M, Okubo T. Clinical evaluation of Emblica Officinalis Gatertn (Amla) in healthy human subjects: Health benefits and safety results from a randomized, double-blind, crossover placebo-controlled study. Contemporary Clinical Trials Communications [Internet]. 2020 Mar [cited 2025 Apr 28];17:100499. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6926135/ 

4. Nazish I, Ansari SH. Emblica officinalis – Anti-obesity activity. Journal of Complementary & Integrative Medicine [Internet]. 2017 Dec 5 [cited 2025 Apr 28];15(2). Available from: https://www.ncbi.nlm.nih.gov/pubmed/29206643  

5. Gul M, Liu ZW, Iahtisham-Ul-Haq, Rabail R, Faheem F, Walayat N, et al. Functional and Nutraceutical Significance of Amla (Phyllanthus emblica L.): A Review. Antioxidants [Internet]. 2022 May 1 [cited 2025 Apr 28];11(5):816. Available from: https://www.mdpi.com/2076-3921/11/5/816/htm 

6. Wang C, Yuan J, Wang C, Yang N, Chen J, Liu D, et al. Anti-inflammatory Effects of Phyllanthus emblica L on Benzopyrene-Induced Precancerous Lung Lesion by Regulating the IL-1β/miR-101/Lin28B Signaling Pathway. Integrative Cancer Therapies [Internet]. 2016 Aug 24 [cited 2025 Apr 28];16(4):505–15. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5739133/  

7. Sharma P, Joshi T, Joshi T, Chandra S, Tamta S. In silico screening of potential antidiabetic phytochemicals from Phyllanthus emblica against therapeutic targets of type 2 diabetes. Journal of Ethnopharmacology [Internet]. 2020 Feb [cited 2025 Apr 28];248:112268. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0378874119305914?via%3Dihub  

8. Fujii T, Wakaizumi M, Ikami T, Saito M. Amla (Emblica officinalis Gaertn.) extract promotes procollagen production and inhibits matrix metalloproteinase-1 in human skin fibroblasts. Journal of Ethnopharmacology [Internet]. 2008 Sep [cited 2025 Apr 28];119(1):53–7. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0378874108002961?via%3Dihub  

9. Yu JY, Gupta B, Park HG, Son M, Jun JH, Yong CS, et al. Preclinical and Clinical Studies Demonstrate That the Proprietary Herbal Extract DA-5512 Effectively Stimulates Hair Growth and Promotes Hair Health. Evidence-Based Complementary and Alternative Medicine [Internet]. 2017 [cited 2025 Apr 28];2017:1–11. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5429933/  

10. AMLA PROCESSING PURPOSE OF THE DOCUMENT [Internet]. [cited 2025 Apr 28]. Available from: https://kviconline.gov.in/pmegp/pmegpweb/docs/commonprojectprofile/AmlaProcessing.pdf  

11. Du X, Chen Z, Jin Y, Zeng Z, Li X, Rong C, Cai Z. Role of gut microbiota in the effects of high fructose diet on the liver: Evidence and mechanisms. Front Nutr. 2019 Nov 12;6:128. doi:10.3389/fnut.2019.00128. PMCID: PMC6926135. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6926135/

12. Gul M, Liu Z-W, Iahtisham-Ul-Haq, Rabail R, Faheem F, Walayat N, Nawaz A, Shabbir MA, Munekata P, Lorenzo JM, Aadil R. Functional and Nutraceutical Significance of Amla (Phyllanthus emblica L.): A Review. Antioxidants (Basel). 2022 Apr 22;11(5):816. doi:10.3390/antiox11050816. PMCID: PMC9137578; PMID: 35624683. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9137578/

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