7 Health Benefits of Indian Gooseberry (Dosage, Side Effects)

what are the health benefits of indian gooseberry

What are the Benefits of Indian Gooseberry?

  1. Reduces the risk of heart disease by lowering bad cholesterol (LDL).
  2. Helps with reflux symptoms such as heartburn and vomiting.
  3. Controls blood sugar levels.
  4. Promotes healthy hair growth.
  5. Helps with immunity due to its Vitamin C content.
  6. Improves digestion and builds a strong metabolism.
  7. Reduces inflammation.

In the video below, you can see the top 14 benefits of Amla powder:

What is Emblica Officinalis’ common name?

Emblica Officinalis is know with the common name of Indian Gooseberry. It’s also known in different languages as:


  • emblic myrobalan


  • groseillier de Ceylan
  • myrobalan emblic


  • Amblabaum


  • amla
  • aonla
  • amalaki


  • mirobalano
  • nelí


  • emblika

Does Amla powder have Benefits for Hair?

  • increases scalp circulation.
  • stimulates hair growth.
  • boost length and volume.
  • strengthens hair roots.
  • reduces hair loss.
  • reduces graying.
  • treats dry scalp and prevents dandruff.
  • treat head lice.

See below the results of 2 studies that show examples of Amla powder for benefits hair:

Study 1

5α-reductase inhibition and hair growth promotion of some Thai plants traditionally used for hair treatment.

Many Thai traditional herbs have been used for hundreds of years for hair treatment and nourishment, including hair loss. However, scientific evidence about their mechanisms of action has not yet been clear.


The purpose of this research is to define the possible mechanisms involved in hair loss treatment of the selected plants by determining the 5α-reductase enzyme inhibition and hair growth promoting activities, and the relationship between these two activities.

Method used

Seventeen Thai plants traditionally used for hair treatment were selected. The plants were dried, ground and extracted by maceration with ethyl alcohol. These extracts were further tested for 5α-reductase inhibition using enzymes from rat livers. Hair growth promoting activity was tested in mice.


  • Carthamus tinctorius was the most potent 5α-reductase inhibitor, with a finasteride equivalent 5α-reductase inhibitory activity (FEA) value of 24.30±1.64 mg finasteride equivalent per 1g crude extract. Carthamus tinctorius also was the most potent hair growth promoter in mice.
  • Phyllanthus emblica (Amla) was the second most potent inhibitor, with FEA of 18.99±0.40.
  • Rhinacanthus nasutus was the least potent 5α-reductase inhibitor (FEA 10.69±0.96).

There were strong relationships between 5α-reductase inhibitory activity and hair growth promoting activity, and between 5α-reductase inhibitory activity and hair follicle count.


Amla was the second most potent 5α-reductase inhibitor and hair growth promoter. This discovery may lead to the development of new alternative medicines for hair loss prevention and treatment.

Study 2

Clinical Study to Evaluate the Efficacy and Safety of a Hair Serum Product in Healthy Adult Male and Female Volunteers with Hair Fall

Hair fall is a widespread problem among all genders, ages, and ethnicity with both physical and psychological effects.


This clinical study was designed to evaluate the efficacy and safety of a hair serum formulation containing Amla extract, freeze-dried coconut water, and the micronutrient selenium along with sandalwood odorant and peanut shell extract in healthy male and female volunteers with hair fall.

Subject Information

  • Number of subjects: 4.
  • Study duration: 90 days.

Method used

TrichoScan® was used to evaluate the efficacy of the test product for improving hair growth rate, hair density, anagen hair, telogen hair, and the density of vellus and terminal hair.

Hair thinning and hair fall reduction were compared to its baseline by both dermatologists and subject self-assessment questionnaires.


After 90 days of test product application, there was a significant improvement in:

  • hair growth rate
  • hair density
  • vellus hair density
  • terminal hair density

in comparison to baseline.

There was a significant reduction in:

  • hair fall with bulb
  • hair fall without bulb
  • hair thinning

compared to the baseline measurement.

Adverse events were not recorded during the study. No skin intolerance was reported during the study, and the test product was considered dermatologically safe to use.

Can you use Amla powder for Cholesterol?

Amla significantly improves (good) high-density lipoprotein-cholesterol and reduces (bad) low-density lipoprotein-cholesterol levels after 21 days. See below the details on this study:

The present study evaluated the anti-hyperglycemic and lipid-lowering properties of Emblica officinalis fruit in normal and diabetic volunteers.


The results indicated a significant decrease in fasting and 2-h after eating blood glucose levels on the 21st day in both normal and diabetic subjects receiving 1, 2 or 3 g E. officinalis powder per day as compared with their baseline values.

Significant decreases were also observed in total cholesterol and triglycerides in both normal and diabetic volunteers on day 21 that were given either 2 or 3 g E. officinalis powder per day.

However, diabetic volunteers receiving only 3 g E. officinalis powder exhibited a significant decrease in total lipids on day 21.


Both normal and diabetic volunteers receiving 2 or 3 g E. officinalis powder significantly improved high-density lipoprotein-cholesterol and lowered low-density lipoprotein-cholesterol levels.

How much Amla powder per day?

  • For the common cold: Mix 2 teaspoons of Amla powder with 2 teaspoons of honey three to four times a day.
  • To decrease blood sugar and cholesterol: up to 3 g of Amla powder once a day.
  • For acid reflux: 2 Amla tablets (500 mg) twice a day, after meals, for 4 weeks.

The following study shows how much Amla powder a day you should take for GERD (Gastroesophageal reflux disease):

Study Title

Efficacy and safety of Amla (Phyllanthus emblica) in non-erosive reflux disease.

GERD, caused by the reflux of stomach contents into the esophagus, leads to troublesome symptoms such as heartburn and regurgitation. It is classified into two types:

  • Erosive esophagitis, characterized by visible esophageal mucosa erosion in endoscopy.
  • Non-erosive reflux disease (NERD).

GERD is a chronic and recurrent disease that impairs the quality of life and imposes socioeconomic and therapeutic burdens on both patients and society.

Due to the failure of the conventional treatments for GERD and to the traditional use of Amla (Phyllanthus emblica), in addition to beneficial effects shown in recent studies, we evaluated the safety and efficacy of Amla tablets for improvement of symptoms of patients with NERD.

Subject Information

  • Numer of Subjects: 68
  • Health Status: symptoms of GERD (heartburn, regurgitation and epigastralgia) for at least three months before the start of the trial.

Method Used

  • Patients in the Amla group received two 500 mg Amla tablets twice a day, after meals, for 4 weeks.
  • Patients in the control group received placebo tablets similar to the Amla prescription.


Subjects were randomized in two equal groups. Frequencies of heartburn and regurgitation in both groups of the study were significantly reduced after intervention.

In the Amla group, there was a more significant reduction in

  • regurgitation frequency
  • heartburn frequency
  • regurgitation severity
  • heartburn severity

during the study period, compared with the placebo group.


This clinical trial demonstrated that Amla could reduce frequencies of heartburn and regurgitation and improve heartburn and regurgitation severity in patients with NERD.

What are Amla powder’s Side Effects?

  • Increased risk of bleeding or bruising due to blood thinning properties
  • Hyperacidity due to high Vitamin C content
  • Decrease of blood sugar levels
  • Decrease of blood pressure
  • Allergies and irritation
  • Dehydration and dryness
  • Constipation, bloating, stomach pain and diarrhea due to high fiber content

A study showed that Indian gooseberry and its processed products are rich source of vitamin C and dietary fiber, which can cause acidity and constipation.

The following study shows the blood thinning properties of Amla:

Study Information

A systematic review on the cardiovascular pharmacology of Emblica officinalis


The Emblica officinalis (EO) fruit has traditionally been considered as a cardioactive medication and has demonstrated remarkable cardiovascular effects in the pharmacological literature. The present study reviews EO’s potential for prevention and therapy of cardiovascular diseases (CVD).


19 articles concerning the cardiovascular pharmacological effects of EO were included in this review. The plant has shown the following effects:

  • antiatherogenic
  • anticoagulant
  • hypolipidemic
  • antihypertensive
  • antioxidant
  • antiplatelet
  • vasodilatory

as well as lipid deposition inhibitory properties.

Moreover, it improves vascular endothelial function in animal studies. Some high-quality clinical studies report the vasodilatory and myocardial antioxidant properties as well as anti-platelet aggregation effects of this plant.


EO influences various cardiovascular risk-factors. However, there is not sufficient evidence to confirm the plant efficacy in preventing and treating CVD.

The following study shows how Amla can lower blood pressure:

Study Information

Effects of Phyllanthus emblica extract on endothelial dysfunction and biomarkers of oxidative stress in patients with type 2 diabetes mellitus

It has been reported that hyperglycemia can induce endothelial dysfunction via increased oxidative stress and that it plays a central role in the development of atherosclerosis and coronary heart disease.

Phyllanthus emblica (Emblica officinalis, amla) is known for its antioxidant and antihyperlipidemic activity. The present study compared the effects of an aqueous extract of P. emblica versus those of atorvastatin and placebo on endothelial dysfunction and biomarkers of oxidative stress in patients with type 2 diabetes.

Method Used

Eligible patients were randomized to receive either P. emblica 250 mg twice daily, P. emblica 500 mg twice daily, atorvastatin 10 mg in the evening and matching placebo in the morning, or placebo twice daily for 12 weeks.

Laboratory safety parameters were measured at baseline and after 12 weeks of treatment.


80 patients completed the study.

Treatment with P. emblica 250 mg, P. emblica 500 mg, or atorvastatin 10 mg produced significant reductions in the reflection index, suggesting improvement in endothelial function after 12 weeks of treatment compared with baseline.

There was a significant improvement in biomarkers of oxidative stress and systemic inflammation compared with baseline and placebo.

Further, the treatments significantly improved the lipid profile compared with baseline and placebo. All treatments were well tolerated.


Both atorvastatin and P. emblica significantly improved endothelial function and reduced biomarkers of oxidative stress and systemic inflammation in patients with type 2 diabetes mellitus, without any significant changes in laboratory safety parameters.

Want to know more:

Click the links below to access the individual topic pages:


This article makes use of information from the U.S. National Library of Medicine under the terms of the Creative Commons Attribution 4.0 International License.

  1. Karkon Varnosfaderani S, Hashem-Dabaghian F, Amin G, Bozorgi M, Heydarirad G, Nazem E, Nasiri Toosi M, Mosavat SH. 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 Mar;16(2):126-131. doi: 10.1016/j.joim.2018.02.008. Epub 2018 Feb 13. PMID: 29526236.
  2. Akhtar MS, Ramzan A, Ali A, Ahmad M. Effect of Amla fruit (Emblica officinalis Gaertn.) on blood glucose and lipid profile of normal subjects and type 2 diabetic patients. Int J Food Sci Nutr. 2011 Sep;62(6):609-16. doi: 10.3109/09637486.2011.560565. Epub 2011 Apr 18. PMID: 21495900.
  3. Kumar N, Rungseevijitprapa W, Narkkhong NA, Suttajit M, Chaiyasut C. 5α-reductase inhibition and hair growth promotion of some Thai plants traditionally used for hair treatment. J Ethnopharmacol. 2012 Feb 15;139(3):765-71. doi: 10.1016/j.jep.2011.12.010. Epub 2011 Dec 13. PMID: 22178180
  4. Majeed M, Majeed S, Nagabhushanam K, Mundkur L, Neupane P, Shah K. Clinical Study to Evaluate the Efficacy and Safety of a Hair Serum Product in Healthy Adult Male and Female Volunteers with Hair Fall. Clin Cosmet Investig Dermatol. 2020 Sep 24;13:691-700. doi: 10.2147/CCID.S271013. PMID: 33061509; PMCID: PMC7522433.
  5. Goraya RK, Bajwa U. Enhancing the functional properties and nutritional quality of ice cream with processed amla (Indian gooseberry). J Food Sci Technol. 2015;52(12):7861-7871. doi:10.1007/s13197-015-1877-1
  6. Usharani P, Fatima N, Muralidhar N. Effects of Phyllanthus emblica extract on endothelial dysfunction and biomarkers of oxidative stress in patients with type 2 diabetes mellitus: a randomized, double-blind, controlled study. Diabetes Metab Syndr Obes. 2013;6:275-284. Published 2013 Jul 26. doi:10.2147/DMSO.S46341
  7. Hashem-Dabaghian F, Ziaee M, Ghaffari S, Nabati F, Kianbakht S. A systematic review on the cardiovascular pharmacology of Emblica officinalis Gaertn. J Cardiovasc Thorac Res. 2018;10(3):118-128. doi: 10.15171/jcvtr.2018.20. Epub 2018 Sep 25. PMID: 30386531; PMCID: PMC6203864.
7 Health Benefits of Indian Gooseberry (Dosage, Side Effects)
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