Table of ContentsView AllTable of ContentsWhat It IsHealth BenefitsPossible Side EffectsDosage and PreparationsWhat to Look ForFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What It Is
Health Benefits
Possible Side Effects
Dosage and Preparations
What to Look For
Frequently Asked Questions
Amalaki powder, or amla, is a supplement derived from the Indian gooseberry. It is a rich source of vitamins and bioactive compounds, and research suggests it may help support the immune system, improve digestion, and even protect against cancer.
Amalaki powder is perhaps most widely promoted for its anti-aging properties.
This article discusses the current research on the benefits of amalaki powder and how to use it. It also details possible side effects of its use, interactions you should know about, and what to look for when buying it.
Shashanth K/EyeEm/Getty Images
What Is Amalaki Powder?
A bitter-tasting fruit grown in Southeast Asia, amalaki (Emblika officinalis) is harvested, dried, and ground into a powder that can be used loose or put into capsules. It is sold in the United States as a nutritional supplement.
It’s also a component of a popular Ayurvedic remedy calledTriphala, thought to enhance immunity, relieve abdominal pain, bloating, and constipation, amongst other things.
Also Known As• Amla• Indian gooseberry
Also Known As
• Amla• Indian gooseberry
• Amla
• Indian gooseberry
Health Benefits of Amalaki Powder
Amalaki is a rich source of nutrients, includingvitamin C, amino acids, pectin, and antioxident-rich polyphenols such as tannins and gallic acid.
Amalaki also has anti-inflammatory, anti-diabetic, antifungal, antiviral, and antibacterial properties.
In Ayurvedic medicine, amalaki has been used to treat a variety of conditions, including:
Ayurvedic practitioners also believe amalaki improves functioning of the liver, heart, brain, and lungs.
Although the efficacy of amalaki for treating these conditions in particular has not been proven, the fruit has been studied as a treatment for heartburn, high cholesterol, and diabetes.
Many of these studies show promising results, but more evidence is needed to determine whether amalaki can be used as a complementary treatment for specific conditions.
Heartburn
Studies have shown amalaki may be beneficial in treating heartburn. A 2018 study tested 68 people who had symptoms of gastroesophageal reflux disease (GERD).
One group was given two 500-milligram (mg) amalaki tablets twice a day after meals, while the other group was given a placebo, or sham treatment. After four weeks, the patients who took the amalaki tablets had a significant reduction in heartburn and regurgitation symptoms.
High Cholesterol
A 2019 study tested 98 patients who received a 500-mg amalaki tablet or placebo twice a day. Those who received the amalaki extract had significantly lower total cholesterol and triglycerides.
The researchers noted larger studies are needed to help confirm the effectiveness of amalaki for high cholesterol.
Diabetes
Some research has looked at the effect of amalaki on diabetes. A 2021 review of research suggests that, among other effects, amalaki may help to control blood glucose and blood lipid levels as well as protect against diabetic neuropathy and retinopathy. However, many of the studies reviewed were conducted on animals, so more research is needed to determine whether amalaki can benefit humans with diabetes in the same way.
A small study published in 2022 found that in 126 patients with diabetes, an amalaki extract performed comparably to metformin in reducing both blood sugar and hemoglobin A1c.Larger studies are needed to confirm such findings.
Age-Related Conditions
Amalaki may have anti-aging properties. A study of people aged 45 to 60 revealed that amalaki helped maintain the length of DNAtelomeres, structures located at the ends of chromosomes to protect them from damage.
As cells divide, telomeres tend to become shorter. They eventually become too short for the cells to divide, meaning they age rather than replicate.
The researchers concluded that because amalaki helped maintain the length of telomeres, it may promote healthy aging over time. Further research is needed to determine how amalaki might affect aging and age-related diseases.
Possible Side Effects of Amalaki
Although amalaki has been used for centuries, much is unknown about its safety and effectiveness. Certain effects have been documented, however.
Gastrointestinal Issues
Amalaki powder is rich in fiber. For some people, increasing fiber intake can cause bloating, stomachache, and diarrhea.
Lowered Blood Sugar
Research shows it may increase the blood sugar-lowering effect of metformin and other diabetes medications.
Medication Interactions
Amalaki is also an excellent source of vitamin C, which can interact with certain medications. These include:
Check With Your ProviderBefore taking amalaki powder, check with your healthcare provider or pharmacist if you:Are pregnant or nursingHave any health conditionTake any medications
Check With Your Provider
Before taking amalaki powder, check with your healthcare provider or pharmacist if you:Are pregnant or nursingHave any health conditionTake any medications
Before taking amalaki powder, check with your healthcare provider or pharmacist if you:
You can find amalaki powder and capsules, as well as extracts, tinctures, and tablets, online or in stores that sell supplements. When part of Triphala, amalaki is combined with two other fruits that come from the bibhataki and haritaki trees.
Amalaki powder is generally safe to eat but can taste bitter. It is commonly mixed with other foods or used in candies and juice.
Amalaki supplements are typically available in a 500-milligram (mg) capsule. Dosages may differ depending on the product, but in research, a typical dose is 500 mg capsules twice daily.
When choosing an organic supplement, look for the U.S. Department of Agriculture label that says “USDA Certified Organic.” This indicates the product contains at least 95% organic ingredients, which helps limit exposure to pesticides and other toxins.
Amalaki is sometimes used in beauty products because of its antioxidant and anti-inflammatory effects. Amalaki is thought to strengthen hair as well as brighten your complexion, but there is little scientific evidence to back these claims.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Muzaffar K, Sofi SA, Makroo HA, Majid D, Dar BN.Insight about the biochemical composition, postharvest processing, therapeutic potential of Indian gooseberry (amla), and its utilization in development of functional foods-A comprehensive review.J Food Biochem. 2022;e14132. doi:10.1111/jfbc.14132Goraya R, Bajwa U.Enhancing the functional properties and nutritional quality of ice cream with processed amla (Indian gooseberry).J Food Sci Technol.2015;52(12):7861-7871. doi:10.1007/s13197-015-1877-1Baliga M, Shivashankara A, Thilakchand K, et al.Hepatoprotective effects of the Indian gooseberry (Emblica officinalisGaertn).Diet Interv Liver Dis. 2019:193-201. doi:10.1016/b978-0-12-814466-4.00016-1Karkon Varnosfaderani S, Hashem-Dabaghian F, Amin G et al.Efficacy and safety of amla (Phyllanthus emblicaL.) in non-erosive reflux disease: a double-blind, randomized, placebo-controlled clinical trial.J Integr Med. 2018;16(2):126-131. doi:10.1016/j.joim.2018.02.008Upadya H, Prabhu S, Prasad A, Subramanian D, Gupta S, Goel A.A randomized, double blind, placebo controlled, multicenter clinical trial to assess the efficacy and safety ofEmblica officinalisextract in patients with dyslipidemia.BMC Complement Altern Med. 2019;19(1):27. doi:10.1186/s12906-019-2430-yHuang HZ, Qiu M, Lin JZ, et al.Potential effect of tropical fruitsPhyllanthus emblicaL. for the prevention and management of type 2 diabetic complications: a systematic review of recent advances.Eur J Nutr. 2021;60(7):3525-3542. doi:10.1007/s00394-020-02471-2Majeed M, Mundkur L, Paulose S, Nagabhushanam K.NovelEmblica officinalisextract containing β-glucogallin vs. metformin: a randomized, open-label, comparative efficacy study in newly diagnosed type 2 diabetes mellitus patients with dyslipidemia.Food Funct. 2022;13(18):9523-9531. doi:10.1039/d2fo01862dGuruprasad K, Dash S, Shivakumar M et al.Influence of Amalaki Rasayana on telomerase activity and telomere length in human blood mononuclear cells.J Ayurveda Integr Med. 2017;8(2):105-112. doi:10.1016/j.jaim.2017.01.007Shengule S, Kumbhare K, Patil D, Mishra S, Apte K, Patwardhan B.Herb-drug interaction of Nisha Amalaki and Curcuminoids with metformin in normal and diabetic condition: A disease system approach.Biomed Pharmacother. 2018;101:591–8. doi:10.1016/j.biopha.2018.02.032Icahn School of Medicine at Mount Sinai.Vitamin C (ascorbic acid).Peterson CT, Denniston K, Chopra D.Therapeutic uses of Triphala in Ayurvedic medicine.J Altern Complement Med. 2017;23(8):607-614. doi:10.1089/acm.2017.0083Food and Drug Administration.FDA 101: dietary supplements.Thilakchand K, Mathai R, Simon P, Ravi R, Baliga-Rao M, Baliga M.Hepatoprotective properties of the Indian gooseberry (emblica officinalis gaertn): A review.Food Funct. 2013;4(10):1431. doi:10.1039/c3fo60237k
Muzaffar K, Sofi SA, Makroo HA, Majid D, Dar BN.Insight about the biochemical composition, postharvest processing, therapeutic potential of Indian gooseberry (amla), and its utilization in development of functional foods-A comprehensive review.J Food Biochem. 2022;e14132. doi:10.1111/jfbc.14132
Goraya R, Bajwa U.Enhancing the functional properties and nutritional quality of ice cream with processed amla (Indian gooseberry).J Food Sci Technol.2015;52(12):7861-7871. doi:10.1007/s13197-015-1877-1
Baliga M, Shivashankara A, Thilakchand K, et al.Hepatoprotective effects of the Indian gooseberry (Emblica officinalisGaertn).Diet Interv Liver Dis. 2019:193-201. doi:10.1016/b978-0-12-814466-4.00016-1
Karkon Varnosfaderani S, Hashem-Dabaghian F, Amin G et al.Efficacy and safety of amla (Phyllanthus emblicaL.) in non-erosive reflux disease: a double-blind, randomized, placebo-controlled clinical trial.J Integr Med. 2018;16(2):126-131. doi:10.1016/j.joim.2018.02.008
Upadya H, Prabhu S, Prasad A, Subramanian D, Gupta S, Goel A.A randomized, double blind, placebo controlled, multicenter clinical trial to assess the efficacy and safety ofEmblica officinalisextract in patients with dyslipidemia.BMC Complement Altern Med. 2019;19(1):27. doi:10.1186/s12906-019-2430-y
Huang HZ, Qiu M, Lin JZ, et al.Potential effect of tropical fruitsPhyllanthus emblicaL. for the prevention and management of type 2 diabetic complications: a systematic review of recent advances.Eur J Nutr. 2021;60(7):3525-3542. doi:10.1007/s00394-020-02471-2
Majeed M, Mundkur L, Paulose S, Nagabhushanam K.NovelEmblica officinalisextract containing β-glucogallin vs. metformin: a randomized, open-label, comparative efficacy study in newly diagnosed type 2 diabetes mellitus patients with dyslipidemia.Food Funct. 2022;13(18):9523-9531. doi:10.1039/d2fo01862d
Guruprasad K, Dash S, Shivakumar M et al.Influence of Amalaki Rasayana on telomerase activity and telomere length in human blood mononuclear cells.J Ayurveda Integr Med. 2017;8(2):105-112. doi:10.1016/j.jaim.2017.01.007
Shengule S, Kumbhare K, Patil D, Mishra S, Apte K, Patwardhan B.Herb-drug interaction of Nisha Amalaki and Curcuminoids with metformin in normal and diabetic condition: A disease system approach.Biomed Pharmacother. 2018;101:591–8. doi:10.1016/j.biopha.2018.02.032
Icahn School of Medicine at Mount Sinai.Vitamin C (ascorbic acid).
Peterson CT, Denniston K, Chopra D.Therapeutic uses of Triphala in Ayurvedic medicine.J Altern Complement Med. 2017;23(8):607-614. doi:10.1089/acm.2017.0083
Food and Drug Administration.FDA 101: dietary supplements.
Thilakchand K, Mathai R, Simon P, Ravi R, Baliga-Rao M, Baliga M.Hepatoprotective properties of the Indian gooseberry (emblica officinalis gaertn): A review.Food Funct. 2013;4(10):1431. doi:10.1039/c3fo60237k
Husain I, Zameer S, Madaan T, et al.Exploring the multifaceted neuroprotective actions of Emblica officinalis (Amla): a review.Metab Brain Dis. 2019;34(4):957–65. doi:10.1007/s11011-019-00400-9
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.Contemp Clin Trials Commun. 2019;17:100499. doi:10.1016/j.conctc.2019.100499
Variya BC, Bakrania AK, Patel SS.Emblica officinalis (Amla): A review for its phytochemistry, ethnomedicinal uses and medicinal potentials with respect to molecular mechanisms.Pharmacol Res. 2016;111:180-200. doi:10.1016/j.phrs.2016.06.013
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