Amla (Indian Gooseberry)
Emblica officinalis · Amalaki
A vitamin-C-rich fruit with genuine cholesterol evidence.
Evidence tier
Moderate
Research weight
Citations
13 verified / 13
Classification
Ayurvedic
❝
What the evidence says. Several controlled trials; effects real but modest or context-dependent.
What is Amla (Indian Gooseberry)?
Amla (Indian Gooseberry) (Emblica officinalis · Amalaki) is an Ayurvedic herb used for lower ldl & triglycerides, higher hdl. NutriDex grades the human evidence as Moderate. Amla is an exceptionally vitamin-C-rich fruit, central to Ayurvedic tonics like Chyawanprash. A meta-analysis of randomized trials found amla significantly lowers LDL cholesterol (about 15 mg/dL) and improves triglycerides, HDL, glucose and inflammatory markers — a relatively broad and consistent cardiometabolic effect for a single botanical. It is also a potent antioxidant.
Purported Benefits
✓Lower LDL & triglycerides, higher HDL
✓Antioxidant (vitamin C & tannins)
✓Possible glucose & blood-pressure benefit
Evidence by outcome
The same supplement can be well-proven for one use and unproven for another — here is the human evidence graded outcome by outcome.
| Outcome | Evidence | Effect | Studies |
|---|---|---|---|
| Lower LDL & triglyceridesMultiple RCT meta-analyses agree on LDL/TG reduction; authors caution on heterogeneity. | Moderate | ↑ benefit · moderate | 4 |
| Raised HDL cholesterolOne meta-analysis raised HDL; another found no significant HDL change. | Mixed | ↔ mixed · small | 2 |
| Lower fasting glucoseCardiometabolic meta-analysis and RCTs lowered glucose; some data observational. | Moderate | ↑ benefit · small | 3 |
| Lower blood pressureOne add-on RCT cut BP markedly, but the largest meta-analysis found no significant BP change. | Preliminary | ↔ mixed | 2 |
| Improved endothelial function & oxidative markersTwo RCTs improved reflection index and antioxidant markers; small single-center samples. | Preliminary | ↑ benefit · moderate | 2 |
| Antioxidant radical-absorbance capacityIn-vitro assays show high capacity; not a clinical outcome. | Preliminary | ↑ benefit | 1 |
Dosing & Compounds
Typical Dose
~500 mg of extract once or twice daily.
Active Compounds
Safety & Cautions
Generally safe as a food. May lower blood sugar and increase bleeding risk (antiplatelet) — caution with diabetes drugs and anticoagulants, and before surgery. GI upset at high doses. Educational only — always check with your doctor or pharmacist before combining Amla (Indian Gooseberry) with any medicine.
Key Studies ★ 13 studies
meta-analysis
Dyslipidemia meta-analysis (2024)
✓ PubMed
In a systematic review/meta-analysis of RCTs, Emblica officinalis aqueous fruit extract significantly lowered total cholesterol and LDL-C versus control in adults with dyslipidemia.
systematic review/meta-analysis
Cardiovascular risk meta-analysis (2023)
✓ Full text
Pooled analysis of RCTs found amla fruit consumption significantly improved cardiovascular risk factors, reducing total cholesterol, LDL-C, triglycerides and fasting glucose while raising HDL-C.
Meta-analysis
Wang 2023 (BMC Complement Med Ther)
✓ Full text
Meta-analysis of 9 RCTs (535 participants) found Emblica officinalis fruit lowered LDL (MD -15.08 mg/dL, 95% CI -25.43 to -4.73), triglycerides (MD -22.35 mg/dL, 95% CI -39.71 to -4.99), VLDL, and hsCRP, with no significant change in HDL or blood pressure.
Meta-analysis
Brown et al. (BMC Complement Med Ther) 2023
✓ PubMed
Meta-analysis of 9 RCTs (n=535), EO 500-1500 mg/day for 14-84 days: significant pooled reductions vs placebo in LDL-C (MD -15.08 mg/dL), VLDL-C (-5.43 mg/dL), triglycerides (-22.35 mg/dL), and hsCRP (-1.70 mg/L); authors urge caution due to heterogeneity. (DOI: 10.1186/s12906-023-03997-8)
Systematic review/meta-analysis
Triphala mouthrinse meta-analysis (2020)
✓ PubMed
A systematic review and meta-analysis of 7 RCTs found that mouthrinse made from Triphala (which contains Emblica officinalis/amla) was comparable to chlorhexidine in reducing plaque (mean difference -0.43) and gingival inflammation (mean difference -0.29) with fewer adverse effects.
Meta-analysis
Lipid/glucose meta-analysis
✓ PubMed
Significant LDL reduction (~15 mg/dL) plus improved triglycerides, HDL and glucose.
Randomized controlled trial
Metabolic syndrome endothelial RCT (2019)
✓ PubMed
In a randomized, double-blind, placebo-controlled trial in metabolic syndrome (n=59), standardized aqueous Phyllanthus emblica extract 500 mg twice daily for 12 weeks significantly improved endothelial function (reduced reflection index), raised nitric oxide (+50.7%) and glutathione (+53%), lowered malondialdehyde (-31%) and hsCRP (-54%), and improved the lipid profile.
Randomized controlled trial
Healthy-subjects crossover RCT (2019)
✓ PubMed
In a randomized, double-blind, crossover, placebo-controlled study in healthy adults (n=15), amla extract 500 mg/day significantly improved blood fluidity, lowered von Willebrand factor and the oxidative-DNA-damage marker 8-OHdG, improved HDL/LDL cholesterol, and caused no hepatotoxicity or other adverse effects.
RCT
Usharani et al. 2013
✓ PubMed
Randomized double-blind controlled trial in 80 type 2 diabetics: P. emblica extract 250 or 500 mg twice daily for 12 weeks significantly improved endothelial function (reflection index), reduced oxidative-stress/inflammation biomarkers (MDA, NO, glutathione, hsCRP), and improved lipid profile and HbA1c vs placebo, comparable to atorvastatin 10 mg. (DOI: 10.2147/DMSO.S46341)
Clinical trial
Amlamax pilot trial
✓ Full text
Reduced markers of systemic inflammation and dyslipidemia.
randomized controlled trial
Uncontrolled hypertension RCT
✓ Full text
In a triple-blind placebo-controlled add-on trial (n=92), Emblica officinalis 500 mg three times daily reduced systolic BP by ~15.6% and diastolic BP by ~12.3% versus ~6.3%/3.9% with placebo (P<0.001).
observational clinical study
Amla+olive prediabetes/T2D study (2024)
✓ Full text
In a real-life observational study of 191 hyperlipidemic adults, 2 months of amla (1000 mg)+olive extract lowered blood glucose by ~27.9% in the type 2 diabetes subgroup and ~4.7% in prediabetes (P<0.01).
Study
Antioxidant assays
✓ PubMed
High radical-absorbance capacity from vitamin C and tannins.