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Amla is the Indian gooseberry (Phyllanthus emblica, also called Emblica officinalis), a sour green fruit used for centuries in Ayurveda and eaten fresh, pickled, dried, juiced or as a powder. Research on amla is real but early: two 2023 meta-analyses of small, short trials found lower LDL cholesterol, triglycerides and C-reactive protein with amla products, and both groups of authors asked for more and better studies. Amla may also affect platelets, and Ayurvedic products have a history of heavy metal contamination, so how you use it and which product you choose matter.
Peptide Labs does not sell amla on its own. Two products we carry list amla in a blend, and they are mentioned below with label facts only. This article is general information, not medical advice.
Key Takeaways
- Amla is a different plant from the European gooseberry, and USDA has no nutrient entry for it.
- Small trials, some funded by extract makers, found better cholesterol and inflammation markers.
- Results from one standardized extract do not automatically apply to amla powder, juice or candy.
- Amla extract reduced platelet aggregation in small studies, so ask first if you take blood thinners.
- Choose products tested for lead and other heavy metals; FDA warns about some Ayurvedic products.
What is amla (Indian gooseberry)?
Amla grows on a tree native to South and Southeast Asia, and its fruit is famously sour and astringent. In Ayurveda it is called amalaki and is one of the three fruits in triphala, a traditional blend that also contains belleric myrobalan and chebulic myrobalan. Amla is also a key ingredient in chyawanprash, a jam-like Ayurvedic preparation. Despite the shared name, amla is not related to the European gooseberry sold in some US stores: the only gooseberry in the USDA SR Legacy database is that European fruit, and there is no USDA entry for amla. Some researchers describe amla as a rich source of vitamin C, but without a USDA reference value there is no standard figure to check a package claim against. For vitamin C values you can verify, see our USDA chart of foods high in vitamin C.
Amla benefits: what the research shows
Most human studies of amla benefits measure blood markers over weeks, not health outcomes over years. Here is what the larger and better-designed studies found, with their limits:
| Study | Who and how long | Main finding | Caveats |
|---|---|---|---|
| Brown et al., meta-analysis, 2023 | 9 trials, 535 adults, 2 to 12 weeks | Lower LDL, VLDL, triglycerides and hsCRP vs placebo | High variation between trials; authors urge caution |
| Setayesh et al., meta-analysis, 2023 | 5 trials, adults mostly 40 to 58, 3 to 12 weeks | Lower CRP, fasting glucose, LDL, total cholesterol and triglycerides; higher HDL | Few trials; authors call for more research |
| Upadya et al., 2019 | 98 adults with abnormal blood lipids, India, 12 weeks | Lower total cholesterol, triglycerides, LDL and VLDL vs placebo | Sponsored by the company that makes the extract |
| Khanna et al., 2015 | 15 overweight US adults, 12 weeks | Lower calculated LDL, hsCRP and platelet aggregation vs baseline | No placebo group; partly funded by the extract maker |
| Akhbari et al., 2024 | 60 women with female-pattern hair loss, 12 weeks | Better hair growth-phase ratio and satisfaction vs placebo | One small trial of one amla syrup |
| Karkon Varnosfaderani et al., 2018 | 68 adults with reflux symptoms, 4 weeks | Fewer and milder heartburn and regurgitation episodes vs placebo | Short and small |
Taken together, the cholesterol and inflammation findings are consistent enough to justify larger trials, but they do not show that amla lowers the risk of heart disease, and the products tested were usually specific standardized extracts. The Upadya trial, for example, used an ethyl acetate extract standardized for polyphenols, triterpenoids and oil, which is not the same thing as a spoonful of dried amla powder. Most trials came from India and Iran, and at least two were funded in part by the companies that make the extracts. If you have high cholesterol, blood sugar concerns or frequent heartburn, talk to your clinician; amla is not a substitute for prescribed care. Our guides to red yeast rice and ashwagandha look at other popular traditional herbs the same way.
Amla powder, juice and other forms
- Fresh or frozen fruit: very sour; often eaten with salt or cooked into chutneys and pickles. Pickles can be high in salt, so check the label.
- Dried and candied amla: candied versions are usually preserved in sugar syrup, so the Nutrition Facts panel matters more than the front label.
- Amla powder: dried, ground fruit mixed into water, smoothies or food. Quality and heavy metal testing vary by brand.
- Amla juice: sold as concentrate or ready to drink; some products are diluted or sweetened, so read the ingredient list.
- Capsule extracts: standardized to different compounds by different makers, which is why trial results do not transfer neatly from one brand to another.
- Blends: triphala, chyawanprash and many multi-herb supplements include amla, often in a proprietary blend that does not disclose how much amla is inside.
Two products we carry show how amla usually appears in US supplements. Renew Life Cleanse More lists triphala, made from amla, belleric myrobalan and chebulic myrobalan fruits, in a proprietary blend with cape aloe, rhubarb root, slippery elm and marshmallow root plus magnesium oxide. Its label says not to use it if you have or develop diarrhea, loose stools or abdominal pain, to consult a physician if you are pregnant, nursing, taking medication or have a medical condition, and it carries a California Proposition 65 warning for lead. Nature’s Craft Advanced Complex capsules list amla in a multi-ingredient blend with celery seed, tart cherry, chanca piedra, green coffee bean extract, turmeric and other botanicals plus vitamin B6; the label advises people who are pregnant, nursing, under 18, taking medication or living with a medical condition to consult a physician first.
Amla side effects and who should be careful
In the trials, reported side effects were few and mild: the 98-person Upadya trial recorded one case each of mild fever and headache and two of mild gastritis, and the hair trial reported one case of mild constipation. Small trials cannot rule out rarer problems, and several points deserve attention:
- Blood thinners and surgery: in a 10-person crossover study in people with type 2 diabetes, amla extract reduced platelet aggregation and prolonged bleeding and clotting time, alone and combined with clopidogrel or aspirin. Ask your clinician before using amla products if you take anticoagulant or antiplatelet medicines, have a bleeding disorder or have surgery planned. Our nattokinase guide covers a similar concern.
- Diabetes medicines: because some trials reported lower fasting glucose, people who use glucose-lowering medicines should check with their clinician first.
- Pregnancy and breastfeeding: safety in pregnancy and breastfeeding has not been well studied, so talk to your OB-GYN before using concentrated amla products.
- Laxative blends: amla in triphala-style cleanses is often combined with stimulant laxative herbs such as rhubarb or cape aloe; follow those label warnings closely.
Lead and heavy metals in Ayurvedic products
Contamination is the most concrete safety issue. In a 2008 JAMA study, researchers bought 193 Ayurvedic medicines online and found that 20.7% contained detectable lead, mercury or arsenic; products made in the US were affected about as often as those made in India (21.7% vs 19.5%), and traditional rasa shastra products that deliberately combine herbs with metals or minerals were the worst, at 40.6%. FDA warns that there are no FDA-approved Ayurvedic products, that harmful levels of heavy metals in some of them can cause poisoning, and that consumers should talk with a health care provider before using them. Look for brands that publish third-party heavy metal results; our third-party testing guide explains what the seals mean, and our shilajit guide covers the same problem in another Ayurvedic product.
Frequently Asked Questions
Is amla the same as gooseberry?
No. Amla, the Indian gooseberry, is Phyllanthus emblica. The European gooseberry sold in some US stores is an unrelated plant with a separate USDA entry.
Is amla high in vitamin C?
Some researchers describe it as a rich source, but USDA has no amla entry to confirm a standard value. Guava, peppers and citrus have verified USDA values.
Does amla lower cholesterol?
Small, short trials and two 2023 meta-analyses found lower LDL and triglycerides with amla products, but the evidence is preliminary and does not replace prescribed care.
Can I take amla with blood thinners?
Ask your clinician first. Small studies found amla extract reduced platelet aggregation and prolonged bleeding time, including alongside clopidogrel and aspirin.
What are common amla side effects?
Trials reported few, mild effects such as stomach upset, headache and constipation, but they were small and short.
What is triphala?
A traditional Ayurvedic blend of three dried fruits: amla, belleric myrobalan and chebulic myrobalan.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before using an herbal product, especially if you take medicines, are pregnant or have surgery planned. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Triphala: The Ayurvedic Three-Fruit Formula and Its Evidence, Foods High in Vitamin C: USDA List of Fruits and Vegetables, Turmeric Side Effects: Liver Injury, Interactions and Turmeric vs Curcumin.