Amla, also called Indian gooseberry (Phyllanthus emblica), is a fruit native to India and Southeast Asia. Known for its sharp, sour flavor and vibrant yellow-green color, this small fruit has been used for centuries in traditional medicine. Today, modern research highlights its potential benefits for blood sugar control, immune support, digestive health, and more.

Whether consumed fresh, in powder form, or as a supplement, amla offers a concentrated source of vitamin C and powerful plant compounds.

1. May Help Regulate Blood Sugar

Compounds in amla such as flavonoids and polyphenols have antioxidant effects that may help protect cells and improve insulin function. These antioxidants can slow carbohydrate digestion, allowing the pancreas to release insulin more effectively and helping lower blood sugar levels.

This makes amla a promising option for supporting diabetes management.

2. Supports Immune Function

Amla is one of the richest natural sources of vitamin C—higher than fruits like apples and limes. Vitamin C plays a key role in immune defense and is supported by other compounds in amla such as tannins, alkaloids, and flavonoids like gallic and ellagic acid.

These compounds help reduce inflammation and protect the body from cellular damage, both of which are important for preventing illness and supporting overall immunity.

3. May Promote Heart Health

Early studies suggest that amla extract may help manage blood lipid levels, including cholesterol and triglycerides. In one clinical study, participants who took amla extract twice daily for 12 weeks saw reductions in cholesterol without adverse side effects.

Though more research is needed, this suggests amla may benefit heart health and potentially serve as a natural alternative to cholesterol-lowering medications for some individuals.

4. May Offer Cancer-Fighting Properties

Amla is packed with compounds that have been linked to cancer prevention, including vitamin C, quercetin, and ellagic acid. These substances may help regulate immune activity, reduce inflammation, and slow abnormal cell growth.

Some studies suggest that combining amla with cancer treatments may enhance their effectiveness and reduce side effects. More human research is needed to confirm these findings.

5. Can Soothe Digestive Discomfort

The fiber in amla supports regular bowel movements and may help soothe the digestive tract. Amla is known to promote digestion without increasing stomach acid, making it a good option for people with GERD or other digestive sensitivities.

Its natural phytochemicals may help reduce irritation and support gastrointestinal balance.

Nutritional Profile

Here is the nutrition breakdown for 100 grams of amla powder:

  • Calories: 45

  • Fat: 0.5 g

  • Sodium: 0 mg

  • Carbohydrates: 10 g

  • Fiber: 4 g

  • Added sugars: 0 g

  • Protein: 1 g

Amla is low in calories and fat but high in fiber and vitamin C. It also contains trace amounts of iron, calcium, and antioxidants, contributing to its health-promoting properties.

Possible Risks and Side Effects

Amla has natural blood-thinning effects, so individuals on anticoagulant medications should use caution, as it could increase bleeding risk. Some people may also experience allergic reactions such as itching, swelling, or drowsiness.

In clinical trials, mild side effects including gastritis, fever, and headaches have been reported. Always consult a healthcare professional before using amla—especially in supplement form—if you have existing health concerns or are taking medications.

Ways to Add Amla to Your Diet

Though fresh amla can be hard to find outside of specialty stores, there are many ways to incorporate it into your routine:

  • Add powdered amla to yogurt, oatmeal, or smoothies

  • Blend amla juice with fruits and coconut water for a refreshing drink

  • Steep dried amla in hot water to make tea

  • Mix into dressings or marinades

  • Enjoy it as a natural supplement in capsule or tablet form

In addition to its nutritional uses, amla is found in some skincare products for its brightening and anti-aging properties. One small study showed improvements in skin elasticity and hydration from a topical gel containing amla extract.

Amla Supplements: What You Should Know

Amla is available in various supplement forms, including powders, capsules, and tablets. While studies have explored different doses, there is no standardized dosage established yet.

One teaspoon of amla powder may help relieve cold symptoms thanks to its anti-inflammatory effects, but always follow product instructions and consult your doctor before starting any supplement—especially if you're managing cholesterol, blood sugar, or digestive conditions.

A Quick Recap

Amla, or Indian gooseberry, is a sour-tasting fruit prized for its high vitamin C content and broad range of health benefits. It may support blood sugar balance, heart health, immune strength, and digestion. Some early research even points to its cancer-fighting and skin-enhancing potential.

Whether consumed as fresh fruit, powder, or supplement, amla can be a powerful addition to a healthy lifestyle—just be sure to use it safely and under guidance if needed.