Amla as Greens

Indian goosebery fruit may support overall health.

Amla is a herb widely utilized in traditional Indian medicine and cuisine. As a green food supplement, it may have such benefits as:

• Antioxidant activity. Amla contains potent antioxidant compounds.
• Improved cardiovascular health. Amla has been shown to reduce elevated blood sugar, pressure, and cholesterol levels.
• Supplying nutrients. Amla is a good source of vitamin C, iron, and other nutrients.

Overview

Emblica officinalis, also known as Phyllanthus emblica, Indian gooseberry, or by its Hindu name amla, is a tropical tree prized for its nutritional and medicinal value. Amla’s yellowish-green berries are commonly eaten raw or used to prepare various sweet foods. The fruit is a rich source of vitamin C and minerals such as iron and phosphorus, as well as numerous bio-active compounds such as the polyphenols gallic and ellagic acid, and the flavonoids rutin and quercetin.

Outside of its dietary use, amla is utilized by traditional Ayurvedic medicine to help with diabetes, osteoporosis, inflammatory, neurological, and cardiovascular conditions, promote longevity, improve digestion, and much more. Amla oil and powder is also used topically to enhance hair and skin health.

Clinical research has reported on multiple beneficial properties of amla, including: ¹

• Antioxidant
• Anti-inflammatory
• Anti-diabetic
• Nootropic
• Cardioprotective
• Immunomodulatory

Like many other tropical herbs advertised as a nutrient-dense superfood, amla is quickly growing in popularity as a green food supplement purported to support overall health.

How Amla Might Improve Your Health

Amla preparations have been shown to work through multiple biological mechanisms; however, the two most important ones seem to be:

Antioxidant activity

Amla’s rich supply of antioxidant compounds is believed to be the major mechanism through which it provides many of its beneficial effects. Indeed, oxidative stress is involved in a wide range of health disorders, including conditions treated by amla such as sun damage to the skin, Alzheimer’s, and diabetes. ²

Anti-inflammatory and immunomodulatory activity

Inflammation is a key part of the body’s immune response, but its dysfunction plays a role in a wide range of inflammatory and autoimmune disorders. Amla has been shown to affect immune system function and reduce inflammation in cell culture and animal research through inhibiting pro-inflammatory pathways such as NF-κB as well as inflammatory cytokines.^{3 4}

Amla’s Potential Uses & Benefits

Amla is sold as a green powder supplement purported to have many benefits, including increased energy levels,  improved digestion, and rejuvenation of overall health. Some people also use it for arthritis, diabetes, regulating cholesterol levels, and various other conditions. In addition, amla is also applied topically as a skin care product used to protect and heal the skin, and as a hair care product.

Although amla’s generic health claims have not been tested by research, there is a much evidence for its specific effects such as antioxidant & anti-inflammatory activity, reduction of blood sugar and cholesterol, protection of skin against sun damage, and neuroprotection. However, most of this evidence is currently restricted to cell culture and animal studies.

Research

Animal Research

Amla has been extensively examined in cell culture and animal studies. Findings indicate that amla has a wide array of beneficial properties, including:

• Potent antioxidant activity ^{5 6}
• Alleviation of osteoarthritis and rheumatoid (autoimmune) arthritis through chondroprotective activity ^{7 8}
• Protection against memory deficits, dementia, Alzheimer’s, and other neurodegenerative conditions ^{9 10}
• Protection against gastrointestinal tract disorders in rats ¹¹
• Stimulation of the immune system, which helped improve immunity against parasitic infection in chickens ¹²
• Antimicrobial activity that may help fight infectious bacteria and fungi ¹³
• Protection of skin when applied topically as an anti-aging, sunscreen, and wound healing product ^{14 15}
• Alleviation of hyperthyroidism in mice ¹⁶

Human Research

Clinical trials suggest that amla can improve blood lipid (fat) and glucose levels, decrease blood pressure, and improve other measures of cardiovascular health.

Amla fruit powder (1-3 g) seems to improve blood lipid and glucose levels

In this study, healthy and diabetic adults were given amla fruit powder (1,2, or 3 g) daily for 21 days to test its effects on blood sugar and lipids. Both groups saw a decrease in fasting and post-meal blood sugar levels, in addition to reduced levels of cholesterol, triglycerides, LDL (“bad”) cholesterol, and increased levels of HDL (“good”) cholesterol.

• The researchers concluded that “Both normal and diabetic volunteers receiving 2 or 3 g E. officinalis powder significantly (P < 0.05) improved high-density lipoprotein-cholesterol and lowered low-density lipoprotein-cholesterol levels.” ¹⁷

Amla extract (500 – 1000 mg) may alleviate type 2 diabetes

• The researchers concluded that “Addition of Amla to the currently available hypolipidemic therapy would offer significant protection against atherosclerosis and coronary artery disease.” ¹⁹

Amla as CAPROS (1000 mg) seems to reduce risk of cardiovascular disorders

This study examined the effects of amla on cardiovascular disease risk factors (CVD). For 12 weeks, 15 overweight or obese adults were given 500 mg (twice daily) of CAPROS, a supplement derived from amla fruit. The supplementation improved three measures of CVD: blood lipid levels, Circulatory high-sensitivity C reactive protein (hs-CRP) levels, and platelet aggregation.

• The researchers concluded that “oral CAPROS supplementation may provide beneficial effects in overweight/Class-1 obese adults by lowering multiple global CVD risk factors.” ²⁰

Amla Greens Dosage

• Clinical studies have used 500 – 1000 mg doses of amla extract and 1 – 3 g doses of amla powder
• Most amla supplements supply powder taken in servings of 1 – 5 g
• Amla is frequently combined with other greens such as wheat grass

Available Forms

• Amla fruit powder – the most popular supplement form.
• Amla extract sold in capsules.
• Amla oil, typically used for hair products.
• Capros®, a branded amla extract standardized to contain a minimum of 60% tannins.