Amla (Indian Gooseberry)
Amla (Indian Gooseberry)
Also known as the Indian gooseberry, Phyllanthus Emblica has been traditionally used in Ayurvedic medicine for its medicinal effects. Amla is nutritious, boasting the highest concentration of vitamin C (478.56mg/100ml) compared to other citrus fruits; as well as plentiful minerals and amino acids(1).
Proposed traditional benefits(1):
Antioxidant,
Immunomodulatory,
Neuro-protective and memory enhancing, - Anti-diabetic,
Anti-cancerous and anti-mutagenic - Nephroprotective,
Antimicrobial,
Cardio-protective,
Gastro-protective,
Evidence base
Cholesterol: A systematic review (SR) of 9 randomised studies (RCT) (n=535 participants) found that supplementation with Amla was able to significantly reduce LDL, vLDL, Triglyceride, and CRP compared to placebo(2). Another SR of 5 RCTS reported similar outcomes as well as a reduction in fasting blood glucose(3).
Reflux Disease: 1g twice daily for 4 weeks after meals significantly reduced symptoms of regurgitation and heartburn frequencies and severities, respectively(3). Recommended serving & duration. • Up to 2g per day appears to be tolerated well in previous studies.
Safety & tolerability
Some studies noted a possible hypoglycaemic effect on Amla supplementation(2). Use in caution in diabetic individuals.
Amla possesses anti-platelet properties; this may slow blood-clotting. Taking amla with anticoagulant/anti-platelet medication may increase the risk of bleeding/bruising.
Please consult with your healthcare provider if you have any existing medical conditions, are pregnant or younger than 18 years old.
References:
Saini R, Sharma N, Oladeji OS, Sourirajan A, Dev K, Zengin G, et al. Traditional uses, bioactive composition, pharmacology, and toxicology of Phyllanthus emblica fruits: A comprehensive review. J Ethnopharmacol. 2022;282:114570.
Brown PDS, Ketter N, Vis-Dunbar M, Sakakibara BM. Clinical effects of Emblica officinalis fruit consumption on cardiovascular disease risk factors: a systematic review and meta-analysis. BMC Complement Med Ther. 2023;23(1):190.
Setayesh L, Haghighat N, Rasaei N, Rezaei M, Casazza K, Nadery M, et al. The impact of Emblica Officinalis (Amla) on lipid profile, glucose, and C-reactive protein: A systematic review and meta-analysis of randomized controlled trials. Diabetes Metab Syndr. 2023;17(3):102729.
Karkon Varnosfaderani S, Hashem-Dabaghian F, Amin G, Bozorgi M, Heydarirad G, Nazem E, et al. Efficacy and safety of Amla (Phyllanthus emblica L.) in non-erosive reflux disease: a double-blind, randomized, placebo-controlled clinical trial. J Integr Med. 2018;16(2):126-31.
Upadya H, Prabhu S, Prasad A, Subramanian D, Gupta S, Goel A. A randomized, double blind, placebo controlled, multicenter clinical trial to assess the efficacy and safety of Emblica officinalis extract in patients with dyslipidemia. BMC Complement Altern Med. 2019;19(1):27.
