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Amla (Indian Gooseberry)
An antioxidant- and vitamin-C-rich fruit (Emblica officinalis) with several small-to-moderate RCTs showing modest improvements in lipid profile, fasting glucose, and endothelial function — but the trials are mostly short, India-based, and use proprietary extracts, and at least one rigorous double-blind RCT found no benefit. Promising but emerging.
What the evidence says
Most Amla studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from medium-quality meta-analyses and randomised trials published 2019–2025 with a typical study size of 98 participants.
Based on 5 studies · 1 meta-analysis · 3 RCTs · 347 total participants
Confidence
ModerateBy outcome
Amla has an evidence score of 4.2/10 — emerging evidence based on 5 indexed studies, including 1 meta-analysis. An antioxidant- and vitamin-C-rich fruit (Emblica officinalis) with several small-to-moderate RCTs showing modest improvements in lipid profile, fasting glucose, and endothelial function — but the trials are mostly short, India-based, and use proprietary extracts, and at least one rigorous double-blind RCT found no benefit. Promising but emerging. Representative study: PMID 36934568.
The commonly studied dose of Amla is 500 mg standardized extract twice daily (1 g/day) in most positive trials. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
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Last reviewed June 2026 · evidence from 5 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Amla (Indian gooseberry, Emblica officinalis / Phyllanthus emblica) is a fruit used for centuries in Ayurvedic medicine and rich in vitamin C, tannins, and polyphenols. Its proposed cardiometabolic benefits rest on antioxidant and anti-inflammatory activity. The human evidence is genuinely mixed-but-leaning-positive: a 2023 meta-analysis of five RCTs found significant reductions in total cholesterol, LDL, triglycerides, fasting glucose, and CRP, plus a rise in HDL. Individual double-blind, placebo-controlled RCTs in dyslipidemia and metabolic syndrome reported improvements in lipids, endothelial function, oxidative-stress markers, and inflammation. However, the trials are mostly small (40-150 participants), short (3-12 weeks), conducted at single Indian centers, and use standardized proprietary extracts — and a well-conducted 150-patient double-blind RCT in hypertension found NO benefit on blood pressure, lipids, or inflammation. So amla is a plausible adjunct for lipids and glycemic control, but the evidence base is still emerging rather than definitive.
High vitamin-C and polyphenol content raises nitric oxide and glutathione and lowers malondialdehyde, reducing oxidative stress.
Lowers total cholesterol, LDL, and triglycerides while raising HDL in several trials, without depleting CoQ10 the way statins do.
Reduces high-sensitivity CRP, a systemic inflammation marker, in dyslipidemic and metabolic-syndrome subjects.
How Amla works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
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500 mg standardized extract twice daily (1 g/day) in most positive trials
Take with food
| Form | Type |
|---|---|
| 💊Standardized extract (500 mg twice daily) | Recommended |
| 🧪Dried fruit powder | Alternative |
| 💊Juice | Alternative |
RCT evidence is anchored to standardized extracts, not whole-fruit powder.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Typically taken twice daily with meals.
Dose-response data unavailable. The current published research for Amla does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Lower total cholesterol, LDL, and triglycerides in most (but not all) RCTs.
Reduced fasting blood glucose in pooled RCT analysis.
Improved reflection index and oxidative-stress biomarkers in metabolic-syndrome subjects.
At least one rigorous double-blind RCT found no benefit on BP, lipids, or inflammation.
Monitor blood glucose for additive lowering effects.
Not adequately studied — use caution or avoid.
May add to glucose-lowering effects — monitor blood sugar if combined with insulin or oral hypoglycemics.
High vitamin-C and polyphenol content could theoretically affect bleeding risk; clinical relevance is low but caution is reasonable around surgery.
Tip: Take with food
The best time to take Amla is with meals. Take it with food. Trials dosed standardized extract twice daily with meals over 12 weeks.
Amla is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are mild GI upset. Use caution if any of these apply to you: Pregnancy/breastfeeding (not adequately studied).
Universal antioxidant that works in both water and fat, supporting blood sugar control, nerve health, and cellular energy.