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Amla (Indian gooseberry)

Also: nellikai (Tamil) · Phyllanthus emblica · Emblica officinalis

A sour, astringent fruit central to Ayurveda. Small trials of amla extracts on cholesterol look promising.

Overall evidence

Evidence level: Limited or early evidence

Few, short, small trials of extracts.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

Amla (Indian gooseberry)
Photo: L. Shyamal, via Wikimedia Commons (CC-BY-2.5)

What it is

The small green fruit of Phyllanthus emblica, very sour and astringent, eaten raw, pickled, candied or as murabba.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • India (Ayurveda)

    Amla is a key ingredient of chyawanprash, a jam-like tonic, and is eaten with salt or as pickle in winter.

  • India

    Amla is traditionally used in hair oils and as a general tonic for the season of colds.

What the research says

Each claim graded on its own evidence.

  • Amla supplements and blood lipids

    Evidence level: Limited or early evidence

    A 2023 meta-analysis of a small number of short randomised trials found amla supplements improved cholesterol and other markers. The authors call it promising and say more research is needed.[1]

In food amounts

One or two fresh fruits, a spoon of pickle or murabba.

We describe everyday cooking amounts only, never supplement doses.

Safety

Medicines
Amla extracts have not been well studied alongside medicines such as blood thinners and diabetes medicines; ask your pharmacist before using supplements.
General
Amla pickles and murabba can be high in salt or sugar.[2]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] The impact of Emblica officinalis (amla) on lipid profile, glucose, and C-reactive protein: a systematic review and meta-analysis of randomized controlled trials (Setayesh et al.) — Diabetes & Metabolic Syndrome 17(3):102729, 2023
  2. [2] Healthy diet — fact sheet — World Health Organization

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with amla (indian gooseberry)

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