Benefits of Amalaki

Amalaki has long been used as a natural remedy by practitioners of Ayurveda, an alternative medicine system that has its roots in ancient India. Amalaki (Êmblika officinalis) is a fruit with a bitter taste that’s not usually eaten on its own, but instead prepared as part of a meal or condensed into a supplement.
According to Ayurvedic medicine, Amalaki is helpful for a wide variety of health problems, improving healthy functioning of the liver, heart, brain, and lungs. It's also a component of a popular Ayurvedic remedy called triphala, thought to enhance immunity and treat various health conditions. In Sanskrit, the word Amalaki means "the sustainer."
Amalaki can be consumed as a fruit, but may be hard to find fresh in the United States since it's usually grown in Southeast Asia. Amalaki can be purchased as a powder, extract, tincture, capsule, or tablet from online retailers or at stores that sell vitamins and supplements
Also Known As
• Amla
• Indian gooseberry
Health Benefits
Amalaki is widely used as a medicinal plant in Ayurveda and traditional medicine in Southeast Asia. It’s known as a rich source of nutrients, including vitamin C, amino acids, pectin, and antioxident-rich polyphenols such as tannins and gallic acid.1 Amalaki also has healing properties such as anti-inflammatory, anti-diabetic, antifungal, antiviral, and antibacterial.2
In Ayurvedic medicine, Amalaki has been used to treat a variety of conditions, including:
Anemia
Diarrhea
Inflammation
Jaundice
Diabetes
Although the efficacy of Amalaki for treating these conditions in particular has not been proven, the fruit has been studied as a treatment for heartburn, high cholesterol, and diabetes. Many of these studies show promising results, but more evidence is needed to determine whether Amalaki can be used as a complementary treatment for specific conditions.
Heartburn
Studies have shown Amalaki may be beneficial in treating heartburn. A 2018 study tested 68 people who had symptoms of gastroesophageal reflux disease (GERD). One group was given two 500-milligram (mg) Amalaki tablets twice a day after meals while the other group was given a placebo. After four weeks, the patients who took the Amalaki tablets had a significant reduction in heartburn and regurgitation symptoms.3
High Cholesterol
Amalaki may have some benefit in preventing hyperlipidemia, which is characterized by abnormally high levels of lipids (fats) in the blood. A 2019 study tested 98 patients who received a 500-mg Amalaki tablet or placebo twice a day. Those who received the Amalaki extract had significantly lower total cholesterol and triglycerides.4 The researchers noted larger studies are needed to help confirm the effectiveness of Amalaki for high choesterol.
Diabetes
Some research has looked at the effect of Amalaki on diabetes. A 2012 study on diabetic rats found that Amalaki extract improved antioxidant levels, limited free radicals, and reduced the risk of diabetes complications.5
 Because this study was conducted on animals, more research is needed to determine whether Amalaki can benefit humans with diabetes.
Age-Related Conditions
Amalaki may have anti-aging properties. A study of people age 45 to 60 revealed that Amalaki helped maintain the length of DNA telomeres, structures located at the ends of chromosomes to protect them from damage.6 As cells divide, telomeres tend to become shorter. The telomeres eventually become too short for the cell to divide, and the cell ages rather than replicates.
The researchers concluded that because Amalaki helped maintain the length of telomeres, it may promote healthy aging over time. Further research is needed to determine how Alamaki might affect aging and age-related diseases.
Questions
Is Amalaki good for your liver?
Amalaki could have some protective effects for the liver, but studies are limited. According to a 2013 review, Amalaki has been found to prevent or improve toxic effects from chemicals in the environment that damage liver cells.9 More research is needed to determine whether Amalaki is beneficial for improving specific liver diseases or conditions.
Is Amalaki good for your hair and skin?
Due to its antioxidant and anti-inflammatory effects, Amalaki can sometimes be used in beauty products such as facial masks, shampoos, and soaps. Amalaki is thought to strengthen hair as well as brighten your complexion, but there is little scientific evidence to back these claims.
Researchers have looked at whether Amalaki can help prevent hair loss. One study examined 17 Thai plants commonly used for hair treatment. Of the 17 plants, Amalaki extract was found to be the second most effective to inhibit an enzyme called 5α-reductase.10 A 5α-reductase inhibitor is sometimes used to treat male-pattern baldness. More research is needed to determine whether that means Amalaki could be used as a treatment for hair loss in humans.