Amla (Phyllanthus emblica, Indian gooseberry)
Ayurvedic rasayana berry, preliminary RCT signal for lipid markers and antioxidant biomarkers; the principal ingredient in Triphala.
Why
Amla (Phyllanthus emblica, also Emblica officinalis, Indian gooseberry) is a Sanskrit-tradition rasayana berry, one of the three ingredients of Triphala (already in catalogue). Small modern RCTs report reductions in LDL and total cholesterol (Akhtar 2011) and improvements in endothelial function. Used in Ayurveda as a digestive, hepatic and immune tonic; modern evidence is preliminary across most indications.
How it works
Tannin compounds (gallic acid, ellagic acid, emblicanin A and B) provide strong antioxidant capacity. Modulates lipid metabolism via PPAR-γ and HMG-CoA reductase pathways in preclinical models.
Expected onset · Lipid effects over 8–12 weeks; subjective effects within weeks
How to take
Dosage
Whole fruit powder: 3–6 g/day. Standardised extract: 500 mg twice daily.
Timing
Twice daily with meals
On the label
Phyllanthus emblica fruit powder or extract with stated tannin content. Whole fruit-powder format preserves the dietary-fibre matrix.
Ideal for
Adults exploring Ayurvedic dietary supplements; those interested in antioxidant-rich foods; users of Triphala wanting the constituent isolated.
Safety
Evidence
Akhtar 2011 reported lipid improvements in normal and T2DM subjects. Preliminary, RCTs exist in non-tier-1 journals but are small or short-duration. No Cochrane review, EMA monograph or EFSA-authorised claim covers the indication.
Preliminary, RCTs exist in non-tier-1 journals but are small or short-duration. No Cochrane review, EMA monograph or EFSA-authorised claim covers the indication.
Where to get it
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