Amla, the fruit of the Indian gooseberry tree, has been a central component of Ayurvedic medicine for centuries and enjoys widespread popularity worldwide. This superfruit is known for its high content of vitamin C and other antioxidants, which offer numerous health benefits. From boosting the immune system and digestion to skin and hair care, amla is used in various forms as a dietary supplement and cosmetic application.

1. Amla - briefly explained

Amla, also known as Indian gooseberry, neeru, aonla, or "amalaki," is a fruit that grows on the amla tree (Phyllanthus emblica, myrobalan tree). It is native to India and is also cultivated in other parts of Southeast Asia, where it is traditionally used in Ayurveda as an ingredient in Triphala, an Ayurvedic powder blend for balancing the three doshas. Amla fruits are harvested in spring, dried, and ground into a fine powder. The plant thrives in subtropical climates and is cultivated using environmentally friendly, organic farming practices to preserve its valuable nutrients.

It is rich in vitamin C and contains antioxidant substances such as polyphenols, tannins, and flavonoids. The fruit also provides important minerals such as calcium and iron, as well as a wide range of amino acids. Of particular note is its high vitamin C content. The high concentration of antioxidants helps protect the body from free radicals and strengthens the immune system.

In Ayurveda, amalaki is considered a king fruit because of its numerous health benefits. Its high antioxidant content supports cellular health and combats oxidative stress, which often leads to chronic diseases. The fruit's anti-inflammatory properties can reduce inflammation and improve overall skin health. It strengthens the immune system, improves digestion, regulates blood sugar levels, and promotes healthy liver function. Furthermore, vitamin C contributes to collagen formation, which strengthens skin structure and has an anti-aging effect.

Organic Amla powder can be easily mixed into smoothies, water, or juices. A daily dose of approximately 1-2 teaspoons (5-10 grams) is recommended, depending on individual needs and health goals. Alternatively, the powder is also available in capsules, which offer a convenient alternative for standardized dosing. Amalaki powder can also be used externally to support hair and skin health.

The amla fruit is safe for most people. However, high doses, especially of extracts, can cause digestive problems such as nausea or diarrhea. People with blood clotting disorders or low blood pressure should use amla products with caution, as it can slow blood clotting and lower blood pressure.

2. Amla ingredients

Amalaki fruits are particularly rich in bioactive ingredients that provide the body with numerous health benefits:

1. Vitamin C

   Amla is one of the world's best natural sources of vitamin C. 100 grams of fresh fruit contains around 600-700 mg of vitamin C, about 20 times more than an orange. Vitamin C is known for its antioxidant properties, protecting cells from free radicals and supporting the immune system. It also promotes collagen production, which is crucial for healthy skin, joints, and blood vessels. The tannins in the amla fruit help preserve the vitamin C even after drying, allowing amla powder to retain its benefits for a long time.

2. Polyphenols

   Amla contains a high concentration of polyphenols, including gallic acid, ellagic acid, and quercetin. These compounds have potent antioxidant and anti-inflammatory properties, as well as protection against oxidative stress. Gallic acid and ellagic acid, in particular, protect DNA and prevent damage caused by free radicals. These polyphenols make up approximately 1-2% of the fruit's dry weight, giving them a highly protective role in the body.

3. tannins

   Tannins, such as emblicanin A and B, are present in high amounts in amla. These specific tannins are able to enhance and prolong the antioxidant capacity of vitamin C, making its effects more stable and longer-lasting. They also support the digestive system by promoting the growth of healthy gut bacteria.

4. Flavonoids

   Amla is rich in flavonoids such as kaempferol and luteolin, which exhibit antioxidant and anti-inflammatory properties. Flavonoids promote cardiovascular health, improve blood vessel function, and support the liver. They also contribute to detoxification and promote balanced blood sugar levels, which may be particularly beneficial for people with prediabetes or type 2 diabetes.

5. Minerals: calcium and iron

   Although present in moderate amounts, calcium and iron are among the most important minerals in amla. Iron supports the body's oxygen supply and red blood cell formation, while calcium is important for bone strength and muscle health. Per 100 grams, it contains approximately 50 mg of calcium and 1 mg of iron.

6. Amino acids

   The pulp contains essential amino acids such as tryptophan, methionine, and lysine. These amino acids play an important role in protein synthesis, support muscle recovery, and general tissue repair. They also help regulate metabolism and contribute to overall skin and hair health.

7. Fiber

   The fresh fruit contains about 4-5 grams of fiber per 100 grams, which supports digestion and promotes gut health. This fiber can help stabilize blood sugar levels and promote satiety, making amla a beneficial food for weight management.

8. Carotenoids

   Carotenoids such as beta-carotene are present in smaller amounts and support vision and general eye health. They are also powerful antioxidants and have a preventative effect against age-related diseases.

3. Effects and benefits

This royal fruit offers a variety of health benefits, which are due to the fruit's unique composition

1. Strengthening the immune system

   The vitamin C it contains promotes the production of white blood cells, which are essential for fighting infections. Antioxidants such as polyphenols and tannins protect cells from free radicals, thus reducing the risk of disease and inflammation.

2. Promotes digestion

   The fiber it contains improves digestion, promotes intestinal health, and prevents constipation. Furthermore, tannins and bitter compounds stimulate the production of stomach acid, which improves food absorption and digestion. These substances help promote the balance of intestinal flora and suppress harmful bacteria.

3. Improve skin health

   Thanks to its high antioxidant content, amla supports collagen production and promotes skin elasticity. It counteracts the appearance of wrinkles and fine lines and can make skin look firmer and younger. Vitamin C also protects skin cells from damage caused by UV rays and other environmental factors and helps reduce acne and skin inflammation.

4. Promoting hair health

   Amla powder is a traditional hair care product because it strengthens hair from within. Vitamin C promotes collagen production, which is important for hair structure, and helps reduce hair loss. It also stimulates hair follicles, leading to improved hair growth, and adds shine and strength to the hair. It's also used to combat dandruff because it keeps the scalp healthy.

5. Regulate blood sugar levels

   The ingredients contained in the fruit have a blood sugar-lowering effect and can help regulate blood sugar levels. Polyphenols and tannins in the fruit slow the absorption of sugar in the intestines and improve insulin sensitivity. This is especially beneficial for people with prediabetes or type 2 diabetes, as it helps prevent severe blood sugar fluctuations and keep blood sugar levels stable.

6. Support cardiovascular health

   Amla's antioxidant properties promote heart health by reducing oxidative stress and protecting blood vessels. Flavonoids and polyphenols improve blood vessel elasticity and reduce cholesterol levels, especially "bad" LDL cholesterol. Regular consumption of amla powder can help reduce the risk of heart disease by improving blood lipid levels and reducing the formation of plaque in the arteries.

7. Anti-inflammatory effect

   Amla has anti-inflammatory properties that help reduce chronic inflammation in the body. This effect is primarily due to its flavonoids and tannins. Anti-inflammatory compounds are beneficial for inflammatory conditions such as arthritis and may reduce the risk of chronic diseases such as heart disease and certain cancers.

8. Improvement of liver function and detoxification

   The antioxidant and detoxifying properties of this berry support liver function and promote detoxification. It protects liver cells from damage caused by toxic substances and supports natural detoxification by promoting bile secretion and the excretion of waste products. This contributes to improved liver health and an overall more efficient metabolism.

9. Supporting brain function

   The antioxidant compounds it contains protect brain cells from oxidative damage and promote overall cognitive health. Amla berries are often used in Ayurveda to improve memory and promote concentration. It has neuroprotective effects and may help slow age-related cognitive decline.

4. Forms of use, dosage and recommended intake

1. Amla powder

   Amla powder is the most commonly used form and is obtained by drying and grinding amla berries. It is versatile and can be incorporated into many recipes. It is an important ingredient in Triphala. The powder can be mixed into smoothies, water, or juices, and also goes well with yogurt or oatmeal. The recommended dosage is about 1–2 teaspoons (5–10 grams) daily, depending on individual needs and goals.

   Amla powder can also be used externally to care for skin and hair. In hair care, the powder is often mixed with water to form a paste and applied to the scalp to reduce dandruff and promote hair growth. For skin care, the powder can be mixed into face masks, as it tones the skin and provides a natural glow.

2. Amla capsules

   Amla capsules are a convenient alternative, especially for people who want to avoid the intense taste of the powder. Each capsule contains a standardized amount of amla extract, allowing for easy dosing. Typically, 1-2 capsules (500-1000 mg) per day are recommended, depending on the product concentration and the manufacturer's individual dosage recommendations.

3. Amla juice

   Amla juice is another popular form, often available fresh or as a concentrate. It offers a quick way to enjoy the fruit's benefits. One tablespoon (about 10-20 ml) of juice mixed with water or a smoothie is the recommended daily intake. Amla juice is rich in vitamin C and particularly effective for immune boosting and detoxification.

4. Amla fruit

   Those who have access to fresh amla fruits can eat them directly. They have an intense, sour flavor and are often consumed with salt or sweeteners. About 1-2 fresh fruits per day are recommended to reap the benefits.

5. Amla oil

   Amla oil is a popular hair and scalp care product. It is traditionally used to strengthen hair roots and promote hair growth. The oil is applied to the scalp and hair and should be left on for at least 30 minutes before being rinsed out. Regular use, for example, once a week, is recommended.

5. Side effects and risks

At the recommended dosage, amla is safe for most people. However, higher amounts can cause stomach upset, nausea, or diarrhea. People with low blood pressure, blood clotting disorders, or existing medical conditions should consult a doctor before use, as it can lower blood pressure and affect blood clotting. Pregnant and breastfeeding women should also seek medical advice.

6. Frequently asked questions about Amla

What does amla powder taste like?

Amla powder has an intense, sour flavor with slightly bitter notes, similar to a mix of lemon and apple. It can be mixed into smoothies or juices to soften the flavor.

How much amla should you take per day?

The recommended dosage for amla powder is approximately 1-2 teaspoons (5-10 grams) daily. The amount can be adjusted depending on individual goals and tolerance.

Is Amla an adaptogen?

Amla is considered an adaptogen. It helps the body better cope with stress and supports the immune system and overall vitality.

What are the effects of Amla?

It is rich in antioxidants and vitamin C and strengthens the immune system, promotes digestion, improves skin and hair health and supports the cardiovascular system.

What are the benefits of Amla oil and shampoo for hair?

Amla oil and shampoo strengthen hair, promote hair growth, and reduce dandruff. They have a nourishing effect and help reduce hair loss by strengthening the hair roots and conditioning the scalp.

How to use Amla hair oil?

Amla hair oil is applied directly to the scalp and hair and should be left on for at least 30 minutes before rinsing. For best results, weekly use is recommended.

Can Amla also be used for dogs?

Amalaki is safe for dogs in small amounts and can support coat and skin health. However, it should be used sparingly and after consulting a veterinarian.

What is Amla Organic and what is it used for?

Amla Bio refers to natural, organic amla products such as powder, juice or dried fruits that have been processed without additives.

What are your experiences with Amla oil and shampoos?

Most users report positive experiences, particularly regarding strengthening hair, reduced hair loss, and healthier hair growth. It is especially recommended for dry or damaged hair.

What is Amla powder?

Amla powder is made by drying and grinding the fruit and has a longer shelf life and is more versatile.

7. Conclusion

Amla (scientifically known as emblica officinalis) is a versatile and rich source of nutrients and antioxidants that can have beneficial effects both internally and externally. Available in powder, juice, capsules, and oil form, amla offers flexible applications for numerous health needs, from strengthening the immune system to improving skin and hair health. Used regularly and in the recommended dosage, it can serve as a natural supporter of well-being and vitality. However, caution should be exercised in specific health conditions to ensure maximum safety and effectiveness.

Sources:

Variya BC, Bakrania AK, Patel SS. Emblica officinalis (Amla): A review for its phytochemistry, ethnomedicinal uses and medicinal potentials with respect to molecular mechanisms. Pharmacol Res. 2016;111:180-200. doi:10.1016/j.phrs.2016.06.013

Yadav SS, Singh MK, Singh PK, Kumar V. Traditional knowledge to clinical trials: A review on therapeutic actions of Emblica officinalis. Biomed Pharmacother. 2017;93:1292-1302. doi:10.1016/j.biopha.2017.07.065

Krishnaveni M, Mirunalini S. Therapeutic potential of Phyllanthus emblica (amla): the ayurvedic miracle. J Basic Clin Physiol Pharmacol. 2010;21(1):93-105. doi:10.1515/jbcpp.2010.21.1.93