Amla (Phyllanthus emblica, also called Emblica officinalis) is a sour green fruit used in Ayurvedic medicine. It is sold as powder and extract capsules.
Also known as: Indian gooseberry, Emblica officinalis, Phyllanthus emblica, amalaki.
Heart-risk trials used 500 to 1,500 mg a day for 14 to 84 days (Brown 2023). A reflux trial used two 500 mg tablets twice a day for 4 weeks (Karkon 2018). These are study protocols, not a recommendation.
It is sold in the US as a dietary supplement. Under the 1994 dietary supplement law (DSHEA), FDA does not approve dietary supplements before they are marketed, and the maker, not FDA, is responsible for safety and labeling.
What studies show: a 2023 meta-analysis of 9 trials (535 people) found amla lowered LDL cholesterol by about 15 mg/dL, triglycerides by about 22 mg/dL and the inflammation marker hsCRP by about 1.7 mg/L compared with placebo, but warned the trials differed a lot and the results should be read with caution (Brown 2023). Another 2023 meta-analysis of 5 trials found lower CRP, fasting blood sugar, LDL, total cholesterol and triglycerides and higher HDL (Setayesh 2023). In 68 people with reflux symptoms but no visible damage, 4 weeks of amla reduced heartburn and regurgitation more than placebo (Karkon 2018).
Safety: the sources here do not report safety problems over trials of up to 12 weeks. The sources here do not describe drug interactions.
We could not find a single published half-life or time to peak for amla that applies to a supplement dose, so we do not list one. Plant extracts are mixtures of many compounds, so no single figure would describe them.
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