11 Surprising Benefits of Drinking Amla Juice

by John Staughton (BASc, BFA) last updated -

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The most notable benefits of amla juice include treating cough and cold, lowering cholesterol levels, regulating blood sugar levels, optimizing digestion, and treating respiratory infections. It also minimizes signs of aging, prevents chronic disease, stimulates the immune system and promotes growth and development, among others.

What is Amla Juice?

Amla juice is the juice of the amla berry, often known as Indian gooseberry. Scientifically known as Phyllanthus emblica, this tree bears the amla berries, which are pale green and translucent. The Amla berry has been used in culinary and medicinal applications for thousands of years, but the taste of the berry is quite bitter, which is why its use as a fruit juice may not be readily apparent. However, given the incredible range of nutrients and antioxidants found in amla juice, it is increasing in popularity.

Amla juice possesses high levels of vitamin C and antioxidants which help in promoting hair quality. It can also be used in the form of oil, tea, powder, capsules, and spice. It is a rich source of other active ingredients including ellagitannins, flavonoids, kaempferol, and gallic acid, all of which can have extensive impacts on human health.

Health Benefits of Amla Juice

Let’s have a look at the most important health benefits of amla juice in detail:

Treats Cold and Cough

Amla juice treats cough, cold, flu, and even mouth ulcers. Mix two teaspoons of amla juice with an equal amount of honey and consume it to get rid of a cough and cold. For mouth ulcers, mix 2 teaspoons with water and gargle twice a day.

A basket filled with amla or Indian gooseberries, a glass of amla juice, and amla leaves placed on a wooden table

Lowers Cholesterol Levels

A study published in the Journal of Ethnopharmacology shows that cholesterol levels can be lowered effectively by the regular consumption of amla juice. In fact, it is now being incorporated into more treatment strategies due to its uniquely high levels of key antioxidants.

Controls Diabetes

In reasonable quantities, amla juice has the ability to regulate blood glucose levels, which can help diabetics control their blood sugar levels and prevent dangerous drops and spikes, while also providing an ideal boost their energy levels. This is confirmed by a study referred to in the International Journal of Food Sciences and Nutrition.

Improves Respiratory Health

Intake of amla juice has historically been used to improve respiratory health such as asthma. This is because it can soothe inflammation and address underlying infections in your respiratory tracts.

Aids in Digestion

The fiber present in amla juice helps boost your digestive health. While too much will cause constipation, a moderate amount of this juice can cut down on gastric inflammation and stimulate normal bowel movements.

Promotes Liver Function

Amla juice flushes out toxins from the body, which helps promote better liver function.

Prevents Aging

Having more antioxidants than any other fruit or vegetable, amla juice can help prevent the signs of aging and improve the appearance of the skin. The activity of antioxidants eliminates free radicals and prevents cellular mutation, including those that cause loose skin.

Skin Care

Vitamin C, present in amla juice, is a necessary component of collagen. This contributes to the growth and repair all over the body, including the appearance of the skin.

Improves Heart Health

Numerous studies have been conducted on amla juice and its potential role in lowering blood pressure. The presence of potassium helps this drink reduce tension in the blood vessels and arteries, thus preventing symptoms of atherosclerosis, heart attacks, and strokes.

Boosts Immunity

Amla juice is rich in vitamin C and this can boost your immune system and increase your production of white blood cells, says a study by Dr. D. S. Khurdiya, Division of Post Harvest Technology, Indian Agricultural Research Institute, India.

Prevents Cancer

The ellagic acid, gallic acid, and other flavonoids help amla juice prevent and treat certain types of cancer, as per a study published in the Anticancer Research journal.

The antioxidant levels in this juice are off the charts, so they can effectively reduce free radical activity throughout the body, which is good if you are trying to lower your cancer risk.

A 2015 study by Canadian researchers suggests that amla or Indian gooseberry has anticancer potential and may help induce apoptosis and thereby help prevent the spread of cancer. However, more clinical trials and research would be required in future.

Amla Juice for Hair

Interestingly enough, amla juice is actually useful for hair health in many different ways, and it can be both consumed and topically applied. Drinking it supplies minerals, antioxidants, and nutrients that promote the well-being of hair. However, if you topically apply this juice to your scalp, you can also help soothe inflammation, stimulate the health of hair follicles and prevent dandruff. Finally, many people choose to mix amla juice with their hair products or organic hair washes, as it can help to improve shine and luster, particularly for those with brittle hair or split ends.

Amla Juice for Weight Loss

Amla juice has been used as a weight-loss supplement, primarily because it has very few calories. The antioxidants can help improve the digestive system and speed up the metabolism, which increases passive fat-burning, while also helping to lower LDL or bad cholesterol levels. The vitamin C and omega-3 fatty acids present in the juice help increase energy without increasing calorie or fat levels. Many antioxidants found in this juice help to detoxify your body.

How to Make Amla Juice?                

It’s easy to make fresh amla juice at home. You can extract 70% of juice from the fruit. Hence, to make a quart of juice, you will need around 3 pounds of amla (45-50 fruits).


  • Step 1: Wash the amla fruits under running water to remove any contaminants. Discard any amla which is soft to touch or has bruises and dark spots.
  • Step 2: Cut amla into half and remove the large seeds.
  • Step 3: Put the amla pieces into a blender and pulse until you get a smooth texture.
  • Step 4: Strain amla juice through a cheesecloth or a fine strainer to extract as much juice as possible.
  • Step 5: Enjoy a glass of juice with sugar, rock salt, or honey as per your taste!

Amla juice can be consumed in its pure form. However, it is more palatable when mixed with other fruit juices or diluted with water. While drinking fresh amla juice daily is considered the healthiest option, it may be too bitter to taste. The juice is best when mixed with other sour or tart juices such as lemon and honey, jamun (Indian blackberry), bitter gourd, or aloe vera. These can help mask the bitterness of the fruit. You could also use amla fruit or its pulp to prepare jams, spreads, murabba, chutneys, and pickles.

Amla Juice on an Empty Stomach

Drinking amla juice on an empty stomach first thing in the morning ensures the absorption of all nutrients, without them being lost along with other waste products in the midst of a larger meal. It can work as an excellent energy boost at the start of the day or as a soothing beverage that will help your body digest and repair more efficiently while you sleep.

Side Effects of Amla Juice

As with any extremely powerful health food, there can also be some severe side effects if you drink too much amla juice, including constipation, hypoglycemia, dry skin, hypotension, acid reflux, and allergic reactions.

  • Constipation: Even though amla juice helps to strengthen the digestive system, excess intake can cause constipation.
  • Dry Skin: The diuretic nature of amla juice is excellent for detoxifying the body, but it can lead to dehydration, which will show itself on your skin. Be sure to drink enough water in conjunction with amla juice.
  • Blood Pressure: Amla juice’s ability to lower blood pressure can be dangerous when combined with blood pressure medication, so speak with a doctor before adding this juice to your diet.
  • Blood Sugar: Similarly, this juice is praised for regulating blood sugar but this suppression could lead to hypoglycemia, which is dangerous for normal people and diabetics alike.
  • Allergic Reactions: Some people are allergic to this fruit and may experience stomach upset, nausea, diarrhea or vomiting, or swelling of the lips, tongue or throat. Discontinue its use immediately if these symptoms appear.
About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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