Amla (Indian Gooseberry): What Does the Science Say About Its Reported Health Benefits?

Amla, or Indian gooseberry, has long been considered a superfood in Ayurvedic medicine, a traditional form of medicine that originated in India. From clearer skin and thicker hair to reduced inflammation and better digestion, there are many claims about the fruit’s health benefits. 

But are amla’s benefits backed by science or are they too good to be true? Here’s what you should know.

What is amla?

Amla, also known as Indian gooseberry (Emblica officinalis), has been one of the most important plants in traditional Ayurvedic medicine for centuries. Amla fruit is a round, yellow-green berry that has a very sour, and sometimes bitter, taste when eaten raw. All parts of the plant are used in different ways for their supposed healing properties. 

Traditionally, amla has been used to treat:

• Asthma

• Anemia

• Coughs and colds

• Diabetes

• Eye conditions

• Fever

• Heart problems

• Hemorrhages

• Jaundice

• Premature graying of hair 

• Skin conditions 

• Ulcers

Some of these uses are backed by findings in lab and animal studies. But it’s important to note that most of amla’s alleged health benefits are yet to be proven in human studies. 

What are the potential health benefits of eating or taking amla?

Scientists are still learning about amla’s potential health benefits for humans. Here are some of the characteristics that have led people to view the fruit as a superfood: 

• Has a high concentration of vitamin C: In a ⅔ cup serving of amla, there can be up to 720 mg of vitamin C. This is nearly 12 times higher than the vitamin C content of an orange.

• Has a lot of phytochemicals: Amla is rich in phytochemicals, plant-based antioxidants that neutralize cell damage caused by free radicals. Among other things, these flavonoids might be helpful in the fight against Alzheimer’s disease.

• May improve cholesterol levels: One study compared the effects of a statin (cholesterol-lowering medication) and amla juice powder on cholesterol. Both lowered blood fat (triglyceride levels) and LDL cholesterol (low-density lipoprotein, or “bad,” cholesterol) and increased HDL (high-density lipoprotein, or “good,” cholesterol). But the statin was much more effective than the amla powder.

• Might lower blood sugar levels: In a small study, scientists noticed that taking higher doses of amla powder (1 g to 3 g) for 3 weeks was linked to lower blood sugar levels in people with diabetes, as well as people without diabetes. But the evidence is mixed: In another study, ingesting amla didn’t lower blood sugar in people with diabetes.

• Might shorten the length of a cold: While there are no studies on amla’s effectiveness against colds specifically, it’s believed that there may be some benefits based on reported evidence and the fruit’s vitamin C content. But the relationship between colds and vitamin C is complicated. 

• Might help certain symptoms of COVID-19: In a 2022 study, amla tea had positive effects on certain symptoms of COVID — like fever, cough, and shortness of breath — and recovery time. The study didn’t find that it improved sore throat, chills, and weakness, though.

• Might help with hair loss: Most of amla’s documented benefits on hair health come from people’s direct accounts of applying amla oil to the scalp. But it’s possible that the act of massaging hair oil into the scalp is what promotes hair health, rather than the amla.

• Might boost skin health: According to one small study, people who used topical amla gel twice a day showed improved skin elasticity and hydration. They also had fewer wrinkles compared to those who used a gel without amla in it. But more research is needed.  

• Might help with oral health: Oral ulcers, periodontitis, and even mouth cancers might be improved by the use of amla. These results could be linked to the effect amla has on germs that live inside the mouth. But more research is needed to say for sure. 

• Might help prevent some cancers: The potential for amla to help as a cancer-fighter is getting a great deal of attention from researchers. Recent studies suggest amla might be a tool to help prevent cancer, too.

What form of amla is best to take?

Ayurvedic healers often use all parts of the amla tree. Most evidence has linked the potential benefits to eating the fruit whole or consuming it as a powder. But studies haven’t used consistent forms and amounts of amla, so it’s impossible to make comparisons. In other words, there’s not enough evidence to say what forms and doses of amla are best. 

Here are the different forms that amla fruit comes in:

• Fresh, whole fruit

• Powders

• Extract

• Capsules

• Dried fruit

• Juices

Amla extract is also beginning to turn up in a variety of medications. For example, some amla components show promise as part of a mix of medications used against lung cancer.

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Does amla have any side effects or risks?

Eating amla fruit is likely safe for most people. Except for minor digestive symptoms, no major side effects have been reported. 

That said, amla may increase the risk of bleeding or bruising in some people. So if you take an antiplatelet — like clopidogrel (Plavix) or ecosprin — taking amla extract may interfere with the body’s ability to form blood clots. 

Talk with a healthcare professional before taking an amla supplement. And be sure to share a full list of medications and supplements you’re taking. That way, they can help you figure out whether amla is safe for you to try.

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Written by:

Jo Chang

Jo Chang has worked as a book reviewer and literary editor. She is interested in raising awareness about reproductive health, gender and health, and socioeconomic barriers to healthcare.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Kerry R. McGee, MD, FAAP

Kerry McGee, MD, FAAP, has over a decade of experience caring for babies, children, and teenagers as a primary care pediatrician. She has a special interest in adolescent health, particularly in adolescent mental health.

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