Moderate evidenceHeart & metabolic

Amla (Indian Gooseberry)

One of the better-supported Ayurvedic botanicals: two independent meta-analyses find consistent improvements in cholesterol, fasting glucose, and CRP. Trial quality is modest and most studies come from a single region, so treat the effect sizes as provisional.

What the science says

Lipid profile Moderate evidence
A meta-analysis of 5 RCTs found amla supplementation significantly reduced LDL, total cholesterol, and triglycerides while raising HDL (all p < 0.001). Participants were typically aged 40-58 with a mean BMI of 25.5, and interventions ran 3-12 weeks. An independent 2023 systematic review of Emblica officinalis RCTs reached broadly similar conclusions on lipids.
Fasting glucose and inflammation Moderate evidence
The same meta-analysis reported significant reductions in fasting blood glucose (p < 0.001) and C-reactive protein (p = 0.002). The independent review flagged high risk of bias across the included trials and a small total sample, so these should be read as consistent but not definitive.
Amla as a vitamin C source Limited evidence
Amla is marketed as a natural vitamin C powerhouse, but the ascorbate content of dried commercial powders is highly variable and degrades with processing. Much of the measured antioxidant activity comes from hydrolysable tannins (emblicanin A and B) that interfere with common vitamin C assays rather than acting as ascorbate in the body.

Dosage & safety

Studied dose500-1,000 mg/day of standardized aqueous fruit extract, or 1-3 g/day of dried fruit powder, for 8-12 weeks in most trials. Extract standardization varies widely (often to tannins or to gallic acid), so match the product to the trial format where you can.

SafetyUsually well tolerated; loose stools and acid reflux are the common complaints. Amla shows antiplatelet activity in vitro and in small human studies — caution with warfarin, DOACs, and aspirin, and stop it before surgery. It may lower blood glucose additively with antidiabetic drugs. Ayurvedic polyherbal products containing amla have repeatedly been implicated in lead, mercury, and arsenic contamination; single-ingredient products with third-party heavy-metal testing are strongly preferable. Not studied in pregnancy.

Scientific references

The impact of Emblica Officinalis (Amla) on lipid profile, glucose, and C-reactive protein: A systematic review and meta-analysis of randomized controlled trials
Setayesh L, Haghighat N, Rasaei N, Rezaei M, Casazza K, Nadery M, Yamrali I, Zamani M, Asbaghi O — Diabetes & Metabolic Syndrome, 2023
Clinical effects of Emblica officinalis fruit consumption on cardiovascular disease risk factors: a systematic review and meta-analysis
Brown PDS, Ketter N, Vis-Dunbar M, Sakakibara BM — BMC Complementary Medicine and Therapies, 2023

Where to buy

California Gold Nutrition, Total C Complex with Ascorbic Acid, Amla Extract, Citrus Bioflavonoids & Rose Hip Extract, 500 mg, 60 Veggie Capsules

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