Top 7 Benefits of Amla- Dosage, Uses and Side Effects

Reviewed By Dietitian Dt. SEEMA GOEL (Senior Dietitian, 25 Years of Experience) February 13, 2024

Last updated on November 21st, 2022

In fact, with the growing trend towards a healthy lifestyle, amla is one of the most consumed Indian berries, but amla is more than just an immune booster. There are immense benefits of amla. So here are some interesting uses and benefits of Amla that will make you fall in love with this miracle fruit.

What it is Amla (Amalaki)?

Amla (Phyllantus Emblica Officinalis) is a bitter-tasting fruit usually not eaten alone but prepared as a meal or as a single or composite ingredient in supplements.

Amalaki, Indian gooseberry, biologically known as Philanthus embrica, was used as a medicinal ingredient in the manufacture of ancient medicines like Unnani, Ayurveda, and Siddha. From natural blood purifiers to having immune-boosting vitamin C and an excellent source of fiber, amla has been used to prevent and treat various ailments.

According to Ayurvedic research, amla is one of the fruits that can naturally cure all three types of doshas: Vata, Pitta, and Kapha. So here are some ways to ingest and use amla and its extracts to develop a healthy daily life.

Also Read: HbA1c Test, Levels, and Chart

Amla Nutrition Values

According to the USDA, here is the nutritional value of 100 grams of amla:

  • Calories: 44 kcal
  • Protein: Less than 1 gram
  • Fat: Less than 1 gram
  • Carbohydrates: 10.2 grams
  • Fiber: 4.3 grams
  • Sugar: 0 grams

Glycemic Index of Amla

The glycemic index of amla is 15, which is low. Due to its low glycemic index, amla is highly beneficial for diabetic patients.

Also Read: Madhunashini Vati for Diabetes

Amla Health Benefits

Amla Health Benefits

There are several health benefits of the amla, and the following are some of them.

Immunity Booster Amla

Packed with vitamin C, taking raw or powdered amla powder with honey can help fight colds, coughs, and other seasonal ailments. This remedy not only strengthens the immune system but also helps to treat colds and seasonal flu.

Natural Blood Purifier

The best way to get the benefits of amla is to eat it raw. But if you are on the go all the time, you may wonder about taking amla juice or amla powder. A glass of Amla juice, including a teaspoon of jaggery powder, helps provide the body with the amount of iron it needs, improves haemoglobin levels, and helps purify the blood naturally. According to Taylor and Francis Online, amla is proven to reduce cholesterol.

Amla Improves Vision

The presence of carotene helps improve vision. Taking Amla can reduce cataract problems and reduce intraocular pressure. However, it is recommended to eat raw as it helps reduce itching and redness caused by contaminants. It also helps protect against cell damage. This is among the best amla benefits. As per the findings of the IOVS | ARVO Journals, amla juice has been shown to improve eyesight.

Also Read: How to Lower Blood Sugar Level?

Amla For Hair Growth

As amla is a rich source of vitamins, it works mysteriously on your hair. You may be surprised to find that amla extract helps strengthen hair follicles, delay bleaching and fading of hair, prevents dandruff, and gives hair a naturally shiny texture.

Improves Skin Pigmentation and Texture

According to the ACS Publications, amla helps to improve the health of the skin. Drinking and applying Amla extract can improve skin tone and texture and slow down ageing. It is an effective catalyst for healing. Including Amla in your daily skincare routine fights hyper pigmentation evens out skin tone and tightens it.

Relieves Pain

According to the National Institutes of Health, amla has anti-inflammatory properties that help heal wounds and muscle and joint pain for various reasons. In addition, it helps treat the pain by drinking amla juice and honey along with a pinch of turmeric.

Blood Sugar Control

Research conducted at Cambridge University indicates that incorporating amla, also known as gooseberry, into the diets of individuals with diabetes can lead to reductions in blood pressure and total cholesterol levels. Amla is also effective in regulating cholesterol levels and reducing the risk of heart disease and obesity. According to information from WebMD, amla offers numerous benefits for diabetes patients due to its anti-diabetic properties, which aid in sugar level regulation.

Weight Management

According to health experts and nutritionists, consuming amla juice improves digestion and promotes a strong metabolism. Drinking a glass of Amla juice with a pinch of salt and pepper improves digestion, prevents boredom, and reduces appetite. According to a study published in the NLM, amla is proved to help manage weight.

Amla is a pitta sedative, has a soothing effect on all three doshas (three types of formulations shown in Ayurveda), Vata, Pitta, and Kapha, and is particularly prone to fever and inflammation. In addition, it rejuvenates the organization and builds and strengthens its core, urja. This is the basic vitality that gives us physical and mental strength and gives stable and calm energy to our faces. A particularly stressful and unfavorable situation.

Amla is generally considered to be a strong ally of many-body systems. It boosts energy and reproductive health, normalizes cholesterol levels, and is a strengthening agent for the heart, circulation, respiratory system, sensory organs, and heart.

Uses and Food Supplements

Amla extract is used as a natural ingredient in food supplements, which must be taken in conjunction with drug therapies to help counteract ailments such as constipation, diabetes, lack of appetite, hemorrhoids, intestinal problems, and symptoms such as cough or fever. These supplements are rich in vitamin C and should be taken following the dosages established by the manufacturers and always seeking the advice of a doctor.

There are also amla-based food supplements specific for hair and skin on the market, which seem to help counteract the appearance of grey hair, helping to keep it strong and healthy. Consumed early in the morning, they can also help brighten the skin and balance the onset of skin blemishes.

Also Read: Yoga to Control Blood Sugar Levels in Diabetic Patients

How to Eat Amla?

To take maximum amla health benefits, the fruit can be eaten with the peel, and both the pulp and the juice can be eaten inside. To sweeten the sour taste, it can be mixed in water by adding mint or lemonade. It is often combined with other fruits, offered with flavoring spices, creams, and sweets. In the Western world, not being available, it is found as an ingredient both in powder form and to be taken as a food supplement.

Also Read: Reverse Your Diabetes 

Ways to Consume Amla

Ways to Consume Amla

Here are other tips and recipes based on Amla, which will serve to regenerate our body.

Amla Juice

One of the most traditional methods to use alma juice is the infusion of amla in the sharbat, the typical oriental drink usually composed of fruit or flower petals. The recipe is very simple (for one person): it starts by boiling the gooseberries (two berries are enough) in 250ml of water; when the berries become soft, they are removed from the heat and left to cool.

As per research findings published by the National Library of Medicine (NLM), amla juice has been shown to lower postprandial sugar levels.

Then, the grains are picked up to remove the seed from the inside and put in a blender together with the cooking water, 3 tablespoons of sugar, and a pinch of salt. The next step is to filter the juice and add some spices according to our tastes, such as chaat masala (a mixture of powders of various origins, from dried mango to cumin, with a sour and salty taste), black pepper powder, cumin powder, black salt.

Also Read: Can Diabetics Eat Oranges? 

Amla Pickles

Another interesting method, especially for lovers of spicy flavors, is to preserve the berries in a process with brine and then use them as a condiment for meat or rice dishes. A few ingredients are needed: in addition to amla, you need to prepare half a kilo of salt, a few tablespoons of turmeric powder, red chili, and “asafoetida, a teaspoon of sesame oil and mustard seeds, and finally a few leaves of curry.

The procedure is relatively simple and begins by washing and drying the gooseberries; in the meantime, a large pan is prepared to boil the water and add the berries first and then the salt and turmeric powder.

Then, drain the water completely and remove the seeds from the amla; aside, the mustard seeds and curry leaves are roasted, and the mixture is left to cool and ground as a powder. In a pan, add sesame oil, mustard seeds, and asafoetida. When it sizzles, add the previously obtained powder; finally, add the other ingredients and fry over low heat for a few minutes, adding the amla gooseberry berries we have pitted.

Mix well and leave it in the pan for 5 minutes on low heat, then turn off the heat and let it cool completely. Last step: transfer all the results in an airtight container, which will keep our pickled berries ready to use. In a pan, add sesame oil, mustard seeds, and asafoetida. When it sizzles, add the previously obtained powder; finally, add the other ingredients and fry over low heat for a few minutes now the gooseberry berries we have pitted to take maximum gooseberry uses.

Also Read: Best Homeopathic Medicines For Diabetes

Amla Side Effects

Amla has a very bitter taste, and especially those who are not used to eating bitter and sour-tasting foods can have reactions that lead to vomiting. Consuming the fruit before going to sleep can erode the tooth enamel, and therefore it is good to rinse your mouth and not brush your teeth before half an hour has passed.

Like any dietary supplement, even those based on amla are not free from possible contraindications or side effects. Always seek medical advice before taking these supplements.

How Many Amla Should be Eaten in a Day?

The recommended dose for food supplements must be indicated on the leaflets or the packaging. You can take 1-2 amla per day in any form juice or even raw. Depending on your health condition and the specific case, it must be agreed with your doctor. To obtain the maximum benefits, an active lifestyle and a healthy and balanced diet must be associated with consuming or consuming amla-based food supplements.

Also Read: Watermelon For Diabetic Peoples

Can Diabetics Eat Amla?

Health Benefits of Amla for Diabetes

Doctors recommend Amla as a common tonic to remove free radicals. But what are these free radicals? The body undergoes several chemical reactions every day to produce free radicals. These things also tend to damage the body’s cells through oxidation. Therefore, these free radicals may be one of the reasons why people with diabetes experience increased symptoms of diabetes.

Degeneration of beta cells usually leads to diabetes:

  • Helps repair damaged mitochondria
  • Helps repair cell membranes.
  • It also helps repair the damaged nuclear envelope of cells.
  • Amla also helps repair damaged DNA.
  • In addition, it helps repair mitochondrial DNA and the endoplasmic reticulum.
  • Helps your body repair organelle membranes.
  • Regular exposure of the body to the antioxidants of Amla prolongs the life of the cell.

Also Read: Health Benefits of Almond

Oxidation, Diabetes, and Better Health

According to Hindawi, studies show that oxidative stress is the primary cause of diabetes and its associated complications. The beneficial health effects of Amla help eliminate the harmful effects of oxidation. When oxidative stress is reduced, the body responds better to losing weight and controlling blood sugar levels. The benefits of amla juice empty stomach are countless.

How Amla is Good for Diabetes?

When the pancreas becomes inflamed, the damage reduces insulin secretion. So it leads to type 2 diabetes. Amla also contains chromium. This particular mineral is involved in the regulation of carbohydrate metabolism. With proper carbohydrate metabolism, your body responds to insulin. Amla for weight loss is used for centuries. The amla extract has shown significant potential in maintaining total cholesterol levels and triglycerides normal range and in stimulating a more favorable balance of lipid ratios.


Amla contains a unique blend of different flavors, such as acidity, bitterness, and sweetness a typical ingredient in health tonics and Ayurvedic chawanprash. Taking Amla or its extracts helps improve the brain’s health and protects it from free radicals that cause cell damage.

Also Read: Do Antibiotics Raises Blood Sugar?

FAQs (Frequently Asked Questions):

Does coconut water increase blood sugar in diabetes?

No, it does not. Coconut water has a GI score of 54 and it helps to lower blood sugar levels in diabetic patients.

What are the benefits for the hair?

Amla oil is rich in calcium, B-complex vitamins, and antioxidants such as quercin, carotenoids, iron, and phosphorus. Therefore, it is very nourishing and ideal for the care of dry hair that needs energy and vitality, as it helps make them more shiny and shiny. This oil also has purifying properties.

How amla is used?

Amla oil is used to prepare medicinal compounds in Ayurvedic medicine, but its main use is for hair care, thanks to its countless beneficial properties. It can be used purely to make wraps and masks or combined with other ingredients to formulate different hair products, from shampoo to masks.

What is amla oil?

Amla oil is a natural oil that has been used in Ayurvedic medicine for centuries. It is a product widely used in India by women but is also known in the West. It comes from some employed especially for hair care.

This oil derives from the plant from which it is extracted, the Emblica Officinalis, known in India simply as Amla. The Hindu religion considers this plant sacred as it is believed to be the first existing tree globally. The oil is extracted from the grapes of the plant, which resemble those of the gooseberry, and has a yellow/greenish colour.

From the Amla plant, however, not only oil is obtained. It is dried to obtain a powder used both as a food supplement and for producing artisanal shampoos, oils, and powders for hair and beauty products for skin care.

How to choose amla for detoxification?

Thanks to its high content of antioxidants, amla promotes detoxification of the body. Amla also has a special connection to the liver, spleen, and blood, so it can support the detoxification process while nourishing and relaxing the body’s natural defense system.

A small dose of the herb has an astringent and faecal astringent effect. In contrast, a larger quantity gently stimulates evacuation, which means that depending on the amount ingested, it can work and restore the condition in both diarrhoea and cases.

It stimulates appetite and digestive fire and is therefore extremely suitable for restoring strength and vitality to poor digestion without increasing the heat level in the body.

Last Updated on by Dr. Damanjit Duggal 


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