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ING-168Ingredient Research Profile

Superfoods & Botanicals

Amla (American Gooseberry)

Also known as: Emblica officinalis · Phyllanthus emblica · Amalaki

●●○Moderate Evidence

One of the richest natural sources of vitamin C and antioxidant tannins. Reduces cholesterol, improves antioxidant status, and is a cornerstone of Ayurvedic formulations. Triphala contains amla as its primary component.

Effective Dose

500–3000mg / day

per clinical evidence

Evidence Level

Moderate

Superfoods & Botanicals

Mechanism

Tannin antioxidant, vitamin C, cholesterol reduction via HMG-CoA

primary action

Best For

Antioxidant

Cholesterol, Hair health, Immunity

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Amla (American Gooseberry)?

Amla is a small American fruit with one of the highest natural vitamin C concentrations (~445mg/100g fresh fruit) and exceptional tannin content (emblicanin A and B, pedunculagin). These tannins are powerful antioxidants and have demonstrated cholesterol-lowering activity via HMG-CoA reductase inhibition — similar to but weaker than statins.

How It Works: The Science

Emblicanins A and B are hydrolysable tannins with superoxide and hydroxyl radical scavenging activity 5–7× greater than ascorbic acid on a molar basis. Amla extracts inhibit HMG-CoA reductase (cholesterol synthesis) and reduce LDL oxidation. The tannins also demonstrate ACE inhibition (blood pressure) and alpha-glucosidase inhibition (blood sugar).

Primary Mechanism

Tannin antioxidant, vitamin C, cholesterol reduction via HMG-CoA

Evidence-Based Benefits

Reduces total and LDL cholesterol

moderate

Antony et al. (2008) — amla extract significantly reduced cholesterol comparably to simvastatin

Improves antioxidant status

moderate

Multiple trials — significant increases in serum antioxidant capacity markers

Supports hair health (reduces hair loss and greying)

limited

Traditional use supported by topical studies; limited oral RCT data

Dosage Guide

Effective Dose

500–3000mg / day

500–3000mg dried fruit extract daily. For cholesterol: 500mg twice daily standardised extract. Triphala (500mg–1g/day) provides amla alongside bibhitaki and haritaki — a traditional Ayurvedic combination.

Safety Profile & Side Effects

Very safe as a food. May have mild diuretic and blood glucose-lowering effects — relevant for diabetics. Rarely causes GI upset.

Who Should (and Shouldn't) Take It

Best for

AntioxidantCholesterolHair healthImmunity

Who it's for

Broad-spectrum Ayurvedic tonic appropriate for daily use. Particularly valuable for those with high cholesterol and oxidative stress who prefer food-based supplements.

Frequently Asked Questions

What is the recommended dose of Amla (American Gooseberry)?

Is Amla (American Gooseberry) safe?

Very safe as a food. May have mild diuretic and blood glucose-lowering effects — relevant for diabetics. Rarely causes GI upset.

How does Amla (American Gooseberry) work?

Who should take Amla (American Gooseberry)?

Broad-spectrum Ayurvedic tonic appropriate for daily use. Particularly valuable for those with high cholesterol and oxidative stress who prefer food-based supplements.

Related Ingredients

Vitamin C (Ascorbic Acid)Curcumin (with Bioperine / Phytosome)Green Tea Extract (EGCG)

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →