Indian Gooseberry (Amla) Uses, Benefits, Safety and How it Works

Indian gooseberry (Amla, Phyllanthus Emblica) has been used for centuries as a natural medicine to help improve various disorders.

In traditional medicine practices, it is used for gastrointestinal complaints, blood-lipid imbalance, bone and joint problems, eye/vision disorders, and more.

There is limited human research available into its health benefits. Some research suggests it supports healthy digestion, mental function, heart health, and general well-being.

Indian gooseberry is a rich source of Vitamin C and has strong antioxidant properties. It is used to promote detoxification, improve skin and hair health, support fertility and boost muscle tone.

While this plant extract has a wide range of uses in Ayurvedic medicine, more research is needed to understand how it affects human health. The fruit is a good source of vitamins and minerals such as calcium, phosphorus, iron, carotene, and the B family of vitamins.

This article will review what is understood about the constituents that make up Indian gooseberry as well as how it works in the body, its uses, possible benefits for health, safety, side effects and interactions.

Amla

Ayurvedic Supplement

Immunity

Anti-Oxidant

Skin & Hair

How It Works:

• Powerful natural antioxidant
• Used in Ayurvedic medicine as an adaptogen
• Increases hair growth & skin health

Dosage:

Between 600 - 1,200 mg per day

Safety:

Rated Likely Safe

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Indian Gooseberry Plant Description

A member of the Euphorbiaceae plant family, Indian gooseberry is also called Phyllanthus emblica in botany.

It is also referred to as Emblica officinalis. The fruits of the plant are typically referred to by the name “amla”. [1, 4]

Indian gooseberry is a tree that can grow more than 25 feet tall and develops light-green pinnate leaves and yellow/green flowers. Nearly-spherical light-green/yellow fruits develop, each with 6 vertical furrows (stripes). [1]

The amla fruits taste very sour and are fibrous, astringent and bitter. Traditional Indian preparation involves salt-water steeping, and serving with generous amounts of red chilis to balance the flavors. [1]

Uses for Supplements

Although reliable research is lacking on this plant, some in-vitro and animal evidence suggests that it possesses anti-inflammatory, antioxidant, anticancer, cardioprotective, antidiabetes, antimicrobial and several other properties. [1, 2]

People in India, some southeastern Asian countries, and the Middle East have used Indian gooseberry as medicine for thousands of years. It is used today to make herbal supplements and is also used as a food source.

According to WebMD, in traditional medicine practices oral Indian gooseberry supplements are used for: [2]

• Pancreatitis (inflammation of pancreas gland);
• Atherosclerosis (hardening of the arteries);
• Hypercholesterolemia (high cholesterol);
• Osteoarthritis (hard, brittle bones);
• Dysentery (bloody diarrhea);
• Eye and vision problems;
• Diabetes mellitus and blood sugar regulation;
• Weight loss;

Indian gooseberry supplements are also used for upset stomach, diarrhea, joint pain and “organ restoration”. This supplement has also been researched in in vitro cancer cell models.

In addition to the used above, Natural Medicines Comprehensive Database (NMCD) states that Indian gooseberry is used orally as an antimicrobial and anti-inflammatory substance. [3]

Despite its wide use in Ayurvedic medicine, this supplement has received little attention in human research studies. It has not been approved by the FDA as a drug for the treatment of any medical conditions and more research is required to validate many of the supposed health claims.

Antioxidant Properties

One of the main reasons for taking this supplement is to promote antioxidant activity in the body and protect against the damage of free radical particles.

Indian gooseberry is known to be a potent antioxidant. Outside of spices, it is the plant with the highest ORAC (Oxygen Radical Absorbance Capacity) score of 261,500 ? mol TE/100g. [1]

As an antioxidant, Indian gooseberry is about 2.5 times as potent as acai fruit, 45 times as potent as blueberry and 75 times as potent as goji berry. [1]

Antioxidants are generally believed to be beneficial for whole-body health and believed to protect against damage associated with aging. However, more research is needed to demonstrate that the free radical-quenching effects of this supplement result in specific health benefits.

How does Indian gooseberry work inside the body?

WebMD states that Indian gooseberry seems to work by reducing levels of certain fatty acids in the blood – like triglycerides and LDL-C (low density lipoprotein cholesterol). It also seems to do this without altering levels of the “good” type of cholesterol: HDL-C (high density lipoprotein cholesterol). [2]

NMCD states that Indian gooseberry contains various phytonutrients (plant chemicals) that are of interest to researchers because of their potential benefits for health. Some of the nutrients include: [3]

• corilagin (beta-1-O-galloyl-3,6-(R)-hexahydroxydiphenoyl-d-glucose);
• Dgg16 (1,6-di-O-galloyl-beta-d-glucose);
• Proanthocyanidin polymers;
• Ascorbic acid (vitamin C);
• 14 phenolic compounds;
• Phyllanemblinins A-F;
• Norsesquiterpenoids;
• Carbohydrates;
• Amino acids;

Indian gooseberry also contains tannins, gallic acid, pyrogallol – and B-complex vitamins including thiamine (vitamin B1), niacin (vitamin B3), and riboflavin (vitamin B5?).

NMCD reports several pharmacological effects that have been associated with Indian gooseberry. Following are brief descriptions of each:

Anticancer effects:

In animal research, Indian gooseberry reduced the size of tumors, and prolonged survival rates in tumor-bearing mice.

In both animal and human research, Indian gooseberry juice slows down the production of two genotoxic (mutative) compounds called NMOR (N-nitrosomorpholine) and NPRO (N-nitrosoproline). [3]

In in-vitro studies, Indian gooseberry extracts have increased amounts of the MGMT (methylguanine-DNA methyltransferase) enzyme that is involved in removing intracellular procarcinogenic (cancer causing) lesions.

In-vitro studies have shown that Indian gooseberry inhibits cell proliferation, and induces apoptosis (natural death) in lymphoid, erytheromyeloid, thymic lymphoma, prostate, breast and liver cancer cells. In these same cells, the extracts also increased the production of intracellular ROS (reactive oxygen species).

Indian gooseberry extract also upregulated ER (estrogen receptor) mRNA levels in breast cancer cells.

Cardiovascular effects:

An extract of Indian gooseberry inhibited the progression of atherosclerosis in-vitro. It did so by repairing cellular injury from oxidation – and by slowing down smooth muscle cell proliferation in cells affected by oxidized LDL-C.

In rat studies, Indian gooseberry extract protected against ischemic reperfusion injury. In other animal research, it slowed down the aggregation of blood platelets – and also inhibited the production of thromboxane B2. [3]

Endocrine system effects:

In both in-vitro and animal studies, Indian gooseberry has decreased the release of certain cytokines that are associated with inflammation. These cytokines are also known to cause insulin resistance.

More research is needed to know how Indian gooseberry might affect endocrine system activities – and possibly benefit energy-production diseases – like diabetes, metabolic syndrome and obesity. [3]

Gastrointestinal and hepatoprotective effects:

In animal studies, both aqueous (water) and alcohol extracts of Indian gooseberry have demonstrated bother protective and healing effects of gastric ulcers induced by alcohol.

In-vitro and animal studies suggest that Indian gooseberry can protect liver cells by stabilizing cell membranes, providing antioxidant protection against free radical damage, and reducing the amount of lipid peroxides inside the liver and the blood. It also reduced glutamate-pyruvate transaminase and alkaline phosphatase. [3]

Lipid balance effects:

Animal research and preliminary human research both suggests that Indian gooseberry juice and fruit might lower levels of total serum cholesterol, LDL-C, triglycerides and phospholipids – all without altering levels of HDL-C. Some research suggests beneficial effects for atherosclerosis.

Other animal research suggests that Indian gooseberry can prevent hyperlipidemia (high blood fats). It seems to do so by inhibiting activation of NF-kappaB (nuclear factor kappa-B), and thereby subsequently reducing levels of COX-2 (cyclooxygenase 2) and NO (nitric oxide) synthase. [3]

Indian Gooseberry Health Benefits

Dr. Joseph Mercola states that indian gooseberry has shown cardioprotective and neuroprotective properties in preliminary studies. He says early evidence also suggests that this supplement may be beneficial for alleviating pain, preventing symptoms of anemia, improving coughs, enhancing wound healing, balancing blood-glucose levels and may have benefits for cancer. [4]

Large-scale, randomized, placebo-controlled human trials are needed to validate many of the health claims made about this supplement. The FDA has not approved Amla as a drug for the treatment of any medical conditions.

According to Organic Facts, some of the health benefits associated with Indian gooseberry are due to its vitamin C content. Vitamin C is a known antioxidant that helps cells, tissues and organs to resist oxidative damage.

Most of the proposed health benefits of Indian gooseberry have yet to be validated in clinical; trials. Some of these include: [1]

• Nourishing the brain and enhancing cognitive function;
• Enhances the function of the urinary system;
• Enhancing absorption of food nutrients;
• Supporting cardiovascular health;
• Balancing acids in the stomach;
• Strengthening the lungs;
• Promotes healthier hair;
• Improves skin health;
• Fortifying the liver;

Indian gooseberry is also purported to tighten muscle tone, act as a coolant, flush out toxic substances, and increase vitality overall.

The following are some of the purported health benefits of Indian gooseberry explained in more detail.

Cardiovascular disease:

Indian gooseberry is said to benefit heart disease, in part by strengthening the heart muscle. A strong heart pumps blood through the body more efficiently, and helps to flush away accumulations of fatty acids that can cause arterial plaque.

Indian gooseberry contains chromium and iron. These help the body to reduce plaque buildup, form new red blood cells, regenerate tissues, increase circulation and oxygenate tissues and organs.

More research is needed to validate the cardioprotective claims for Indian gooseberry. [1]

Digestion:

Like a lot of other plants, Indian gooseberry is an excellent source of dietary fiber. Fiber makes stool bulkier, and helps move foods through the digestive system more efficiently.

Fiber stimulates the body to secrete more gastric juices and enzymes; helping to make sure that eaten foods get digested properly to extract available nutrients/.

This helps to keep the body detoxified by keeping bowel movements healthy and regular – and avoiding both diarrhea and constipation.

Some users of Indian gooseberry extracts claim that they feel lighter, cleaner and more vital than before beginning to use the supplements. [1]

Diabetes Mellitus (“Sugar Diabetes”):

Chromium in Indian gooseberry has known antidiabetes effects. This supplement stimulates cells inside the pancreas that produce and secrete insulin. Some people claim that it helps them to better manage the long-term symptoms of diabetes, especially when used along with conventional treatment for keeping blood-glucose levels in check.

Indian gooseberry extract might help to reduce levels of sugar (glucose) in the blood, and thereby help to spark metabolism and increase energy availability. It may also help to reduce the amount of post-meal blood-glucose spikes common in those with diabetes.

You should ask your doctor is Indian gooseberry is a good addition to your antidiabetes diet. [1]

Urinary tract health:

Indian gooseberry is purported to be a mild diuretic that helps the kidneys to produce urine more efficiently. By helping to increase urine amounts, and urination frequency, this supplement is said to assist with bodily detoxification.

Taking an Indian gooseberry supplement might be helpful for keeping your kidneys functioning efficiently, preventing urinary tract infections – and eliminating toxins, salts, uric acid and other undesirables from the body.

Research continues to explore the apparent diuretic effects of Indian gooseberry. It is best to seek medical advice about using this supplement for its proposed diuretic effects. Overuse might lead to hypokalemia (low potassium) or other adverse results. [1]

Eye problems:

Some healers recommend using Indian gooseberry juice with honey added for enhancing the health of the eyes. Some studies have shown that it can improve cataracts, and nearsightedness. It has also been associated with reducing ocular tension.

Indian gooseberry contains rich amounts of carotene, an anti-oxidant that is known to benefit various vision-related disorders. Indian gooseberry is thought to help improve age-related macular degeneration, macular degeneration from exposure to free radicals, and night blindness.[1]

Indian Gooseberry Supplements

NMCD reports that there are 479 different dietary supplement products available commercially that claim to contain Indian gooseberry. Some of these are likely to be subpar; possibly being contaminated, and possibly not even containing what their labels claim to.

When shopping for Indian gooseberry supplements, or any other type, it is important to choose non-GMO, organic options, as guaranteed by a third party. Failure to do so can result in inferior products that can be contaminated with pesticides, herbicides, heavy metals, petroleum products, and more.

Indian Gooseberry Dosage

Indian gooseberry is a natural plant medicine. It has not been approved by the FDA as a pharmaceutical medicine, and it has no typical dosages associated.

One study used 50 grams Indian gooseberry daily, for 4 weeks, for treating hypercholesterolemia (high serum cholesterol).

A different study used a combination product that contained 166.66 mg Indian gooseberry, 33.33 mg ginger, 73.33 mg Tinospora cordifolia – and an optional 100 mg of Indian frankincense. 2 capsules were taken 3 times daily for treating osteoarthritis.

NMCD states that there is not sufficient evidence available to judge the safety of Indian gooseberry in children. Use in those under 18 years of age is not generally recommended.

Indian gooseberry is rated Likely Safe for consumption in amounts commonly found in human diets. There is not enough evidence to rate the safety of this supplement when used in medicinal amounts, or when used for long periods of time.

There is not enough evidence to rate the safety of Indian gooseberry in pregnant or nursing women. Usage should be avoided in these groups until more is understood.

Indian Gooseberry Side Effects & Interactions

NMCD reports that most healthy adults do not experience side effects when using quality Indian gooseberry supplements.

NMCD states that Indian gooseberry can interact with certain types of medications, herbs and supplements – as well as certain nutrients, laboratory tests and diseases.

Without your doctor’s permission and supervision, you should avoid using Indian gooseberry with:

Anticoagulant/antiplatelet medications including NSAIDs (nonsteroidal anti-inflammatory drugs), aspirin, Plavix, Advil, Motrin, Anaprox, Naprosyn, Fragmin, Lovenox, heparin, warfarin, and others.

Antidiabetes drugs like insulin, Amaryl, DiaBeta, Glynase, PresTab, Avandia, Glucophage, Actos, and others.

Hepatotoxic drugs like Tylenol, Cordarone, Tegretol, INH, Rheumatrex, Aldomet, and numerous others.

Herbs and supplements with anticoagulant/antiplatelet potentials – like angelica, danshen, ginger, turmeric, garlic, clove, gingko, ginseng, and others.

Herbs and supplements that might affect blood-glucose levels – like fenugreek, guar gum, ginseng, bitter melon, ALA (alpha-lipoic acid, chromium, devil’s claw, garlic, horse chestnut, and others.

Indian gooseberry supplements might interfere with lab tests that measure liver function. Discontinue supplement usage at least 2 weeks prior to testing.

Talk to your doctor about using this supplement if you have any type of bleeding or clotting disorder, or liver disease. In theory, this supplement can exacerbate symptoms.

Stop using Indian gooseberry supplements at least 2 weeks prior to any scheduled surgeries. Failure to do so can cause excessive bleeding, or trouble controlling blood-glucose during the procedure.

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