Amla: Benefits, Risks, And Dosage

Amla: Benefits, Risks, And Dosage

Amla, also known as Indian gooseberry, is a nutrient-rich fruit that offers a variety of health benefits. It is high in antioxidants, which can help protect the body from free radicals and oxidative stress. Amla is also a good source of vitamin C and other essential nutrients. In this blog post, we will discuss the amla benefits and how you can incorporate it into your diet!

What Is Amla (Indian Gooseberry)?

What is Amla (Indian Gooseberry)?

Amla or Indian gooseberry is a deciduous tree that grows in India, the Middle East, and some parts of Africa. The fruit is about the size of a small plum and has a sour taste. Amla is used in Ayurvedic medicine as a rejuvenating tonic. It is also used in traditional Chinese medicine.

Amla is an important ingredient in many Ayurvedic preparations. The fruit is used to make a number of different formulations, including powders, juices, and oils. Amla is also used in hair care products and is thought to be beneficial for the hair and scalp.

Amla has a high content of vitamin C and other antioxidants. These substances are thought to contribute to the health benefits of amla.

Health Benefits Of Amla

Amla is considered one of the healthiest fruits, and for a good reason. Here are some other health benefits of amla:


Amla is rich in antioxidants and Vitamin C, which makes it excellent for boosting immunity. Furthermore, the plant compounds in amla have been shown to enhance white blood cell production, which helps the body fight off infections.


Amla is a good source of dietary fiber, which is essential for digestive health. Fiber helps add bulk to stool and prevents constipation. Furthermore, it has been shown to protect against gastrointestinal disorders like ulcers and gastritis.

Amla is also a good source of vitamin C, which has been shown to improve gut health by reducing inflammation. Vitamin C is also necessary for the production of collagen, a protein that forms the lining of the gut.

Eye Health

Eye Health

Amla is also known to be beneficial for eye health. It can help improve vision and also prevent conditions like cataracts and glaucoma. Amla is rich in Vitamin C, which is known to be helpful in preventing macular degeneration, a condition that leads to blindness. In addition to this, amla can also help improve night vision.

Helps regulate blood sugar levels

Since ancient times, the amla fruit has been used in ayurvedic medicine to help regulate blood sugar levels. In a recent study, it was found that when rats were given amla extract for four weeks, their fasting blood sugar levels decreased significantly. The antioxidants in amla are thought to be responsible for this effect.

Brain Health

As we age, our brains can start to become less sharp. Thankfully, amla has been shown to be beneficial in preserving brain function and memory recall. Amla is rich in antioxidants, which scavenge harmful toxins and byproducts that can damage cells. This protection helps keep the brain healthy and functioning properly as we age.

Amla has also been shown to improve blood flow to the brain, which is essential for maintaining optimal function. Additionally, amla promotes the health of neurons and helps to protect them from damage.

All of these effects work together to help keep your mind sharp and your memory strong as you age. So if you’re looking for a natural way to preserve your cognitive function, amla may be a good option for you.

Hair Health

Hair Health

Amla has been traditionally used to keep hair healthy and lustrous. The high content of vitamin C in amla helps to maintain the integrity of hair follicles and promotes hair growth. Amla is also a natural conditioner that can help to make your hair softer and shinier.

Amla can also help to prevent premature graying of hair. The vitamin C in amla helps to maintain the production of melanin, which gives hair its color.

Liver Health

When it comes to liver health, Amla is beneficial in two ways. First, it helps protect the liver from damage. This is because Amla contains antioxidants that scavenge harmful free radicals and prevent them from damaging the liver cells. Second, Amla helps to improve liver function. This is because it stimulates the production of enzymes that are involved in detox

Iron Absorption

Amla is a natural source of Vitamin C, which aids in the absorption of iron. Amla also contains tannins, which chelate iron and make it more bioavailable. Studies have shown that amla extract can significantly increase iron levels in the body.

If you are iron-deficient, including amla in your diet is a good way to increase your iron intake. Amla can be taken in the form of powder, capsules, juice, or tea.


Amla is often used in Ayurvedic skin care formulations because of its ability to improve skin health. Amla is rich in Vitamin C, which helps to brighten the skin and improve its texture. Additionally, the antioxidant properties of amla help to protect the skin from damage caused by free radicals.

Amla can be used in a number of ways to improve skin health. It can be made into a paste and applied topically, or it can be consumed orally in the form of a powder, capsule, or extract.

When applied topically, amla can help to improve the appearance of acne, scars, and pigmentation. It can also help to reduce inflammation and soothe the skin. When consumed orally, amla can help to improve skin health from the inside out by boosting collagen production and protecting the skin from damage caused by UV rays.

How Can I Incorporate Amla Into My Diet?

Amla comes in many forms, you can have amla in powder form, dried amla, or fresh. The most common way to incorporate amla into a diet is by adding powder to smoothies, curries, salads, and yogurts. You can also add dried amla to your meals such as soups and stir-fries.

Fresh amla can be used as an addition to salads or smoothies. You can also make tea by boiling the fresh amla in water, honey, and spices for added flavor. Amla juice is another way to add amla to your diet as it provides essential nutrients with no additional calories.

How Much Amla Per Day?

Although there is no set dosage for amla, Ayurveda recommends consuming 5-6 grams of powder per day or taking 500-600 mg of amla extract capsules two to three times daily. You can also drink amla juice or make tea with amla powder by boiling it in water for 5-10 minutes. When taken in large doses, amla can cause stomach upset and diarrhea. Therefore, it’s best to start with a lower dose and increase gradually as needed.

Side Effects Of Amla

Side Effects Of Amla

Amla is considered to be very beneficial for health but it can also have some side effects. Some of these are given below:

  • Amla can cause stomach upset and diarrhea if taken in large doses. Therefore, it’s best to start with a lower dose and increase gradually as needed.
  • Amla can interact with certain medications such as diabetes medication, blood thinners, and heart medication. Therefore, it’s important to speak to your doctor before taking amla if you are on any medication.
  • Amla can also cause allergic reactions in some people. If you experience any symptoms such as itching, hives, or difficulty breathing after taking amla, stop taking it and see a doctor immediately.
  • Some people may also experience side effects such as headache, dizziness, or fatigue after taking amla. If you experience any of these side effects, it’s best to stop taking amla and speak to your doctor. When taken in appropriate doses, amla is generally safe for most people. However, it’s important to speak to your doctor before taking amla.


Amla is an incredibly beneficial fruit that can be enjoyed in many different ways. From juices and smoothies to candied amla, there are plenty of ways to work this nutritional powerhouse into your diet. Amla’s benefits range from supporting digestion and detoxification to boosting immunity and even improving skin and hair health.

Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our FitnessApp on  Android to learn more about us.

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