Amla Berries
Amla Berries
Snapshot
Amla Berries (Indian Gooseberry, Phyllanthus emblica) are a potent source of vitamin C, polyphenols, and tannins, supporting antioxidant defense, immune health, and healthy aging.
What is Amla Berries?
Amla Berries are the fruit of the Phyllanthus emblica tree, traditionally used in Ayurvedic medicine; they contain exceptionally high levels of ascorbic acid and unique tannins such as emblicanin A and B.
Where It Comes From
Native to India and Southeast Asia, ripe amla fruits are harvested in the autumn, then dried (sun‑ or freeze‑drying) and milled into powder or processed into extracts and oils.
Key Nutrients & Compounds
Provides vitamin C (up to 600–700 mg per 100 g), emblicanin A & B, gallic acid, ellagic acid, flavonoids, and dietary fiber, which together deliver antioxidant, anti‑inflammatory, and gut‑health benefits.
Health Benefits
Amla Berries support immune function through vitamin C; protect cells from oxidative damage; promote healthy skin and collagen synthesis; aid digestion and gut microbiota balance; and may help regulate blood glucose and lipid levels.
Recommended Dosage
1–2 teaspoons (approx. 3–6 g) of powder daily, or 500 mg to 1 g of standardized extract, taken in divided doses with meals to optimize absorption and minimize gastrointestinal upset.
How to Use It
Stir powder into water, juice, or smoothies; add to herbal teas or yogurt; encapsulated extract may be taken with water. For culinary use, sprinkle over salads or blend into chutneys.
Who Should Use It?
Individuals seeking natural antioxidant support, immune enhancement, digestive health, or healthy-aging nutrients; beneficial for those under oxidative or metabolic stress.
Possible Interactions or Cautions
High vitamin C may cause mild gastrointestinal discomfort in sensitive individuals; may interact with blood-thinning medications; consult a healthcare provider if on anticoagulants or with peptic ulcers.
Final Thoughts
Amla Berries are a versatile, nutrient‑dense superfruit with robust antioxidant and immune‑supporting properties, easily incorporated into daily routines for overall wellness.
Scientific Studies
Baliga MS, et al. Amla (Phyllanthus emblica) in health and disease prevention: an overview. Nutrients. 2013;5(1): 324–337. https://doi.org/10.3390/nu5010324
Ghosal S, et al. Emblicanin A and B from Phyllanthus emblica fruits: isolation and antioxidant activity. Phytochemistry. 1996;43(5):849–852. https://doi.org/10.1016/0031-9422(96)00027-4
Joseph B, Raj SJ. Amla (Phyllanthus emblica L.): a review of potential therapeutic applications. Pharmacogn Rev. 2011;5(9):73–81. https://doi.org/10.4103/0973-7847.91115