13 Amazing Benefits of Amla or Indian Gooseberry

The health benefits of Indian Gooseberry, also known as Amla, can be partially attributed to its high vitamin C content. Amla enhances food absorption, balances stomach acids, fortifies the liver, nourishes the brain and mental functioning, and supports the heart. It also strengthens the lungs, regulates elimination of free radicals, enhances fertility, helps the urinary system, improves skin quality, and promotes healthier hair. This fruit acts as a body coolant, flushes out toxins, increases vitality, aids in vision care, improves muscle tone, and acts as an antioxidant.

What is Gooseberry?

The Indian gooseberry belongs to the Euphorbiaceae family. This fruit ripens in the autumn in wet, forest, hilly areas on the Indian subcontinent and is considered as a sacred tree in India. The fruit is very nourishing, but it tastes sour. Both, dried and fresh fruits can be consumed for their respective health benefits.

It provides remedies for a lot of diseases and is, thus, widely used in Ayurvedic treatments. Gooseberry is very rich in vitamin C and contains many minerals and vitamins like calcium, phosphorus, iron, carotene, and vitamin B complex. It is also a powerful antioxidant agent.

Many health problems are caused by oxidative damage (when body cells use oxygen, they produce by-products called free radicals that can cause damage). Antioxidant agents prevent and repair these damages. Vitamin C is a good antioxidant agent, which makes gooseberries a powerful tool against a variety of conditions, including various types of cancer.

Health Benefits of Amla (Gooseberry)

Being a multi-purpose food, amla has a large number of benefits with its antioxidant, skin enhancing, hair enriching, and many more abilities for everyone. Let’s take a look at the major benefits in detail.

Hair Care

Amla is used in many hair tonics because it enriches hair growth and hair pigmentation. It strengthens the roots, maintains color, and improves luster. Eating fresh gooseberry or applying its paste on hair roots improves hair growth and color. Amla oil is very popular in India because it has been shown to reduce the chances of hair loss and baldness. This quality is due to the carotene content of amla, as well as its iron content and antioxidant capacity, which reduces hair loss by not allowing free radicals to damage hair follicles or impact the hormones that can cause premature hair loss.

Eye Care

Drinking Gooseberry juice with honey is good for improving eyesight and studies have shown it to improve near-sightedness and cataracts while reducing intra-ocular tension. This is mainly due to its impressive carotene content, which has long been known for its powerful effect on vision-related conditions, including those that stem from the free radical activity. Vitamin A and carotenes reduce macular degeneration and night blindness while strengthening your vision before the age-related degeneration from free radicals can occur.

Aids in Calcium Absorption

One of the less discussed benefits of amla is how it helps the body absorb calcium in a positive way. Calcium is an essential component of our bones, teeth, and nails, and also ensures that we have beautiful lustrous hair. So, eating a vitamin C-rich fruit like the Indian gooseberry is a great way to keep your body looking and feeling great.

Improves Metabolic Activity

Eating foods that are high in protein is one of the most important ways to stay healthy since proteins are an essential part of our body’s metabolic activities. Our enzymes can break down plant proteins into amino acids and reassemble them into usable proteins for our body. Protein is necessary for cellular growth, muscle development, organ health, and a wide range of metabolic activities that we need to remain healthy.

Treats Menstrual Cramps

The minerals and vitamins in amla combine to make it very useful in the treatment of menstrual cramps. Since it takes a while for the necessary elements to accrue in the body, it is better to consume amla on a regular basis so that its nutrients are always in the system and menstrual cramps can be prevented.

Controls Diabetes

Gooseberry contains chromium, which has a therapeutic value for diabetic patients. Indian gooseberry stimulates the isolated group of cells that secrete the hormone insulin, thereby reducing blood sugar in diabetic patients and keeping their body balanced and healthy. When blood sugar is reduced, glucose is also being used by the cells as functional energy, thus, the metabolism is stronger and you have more energy, without the plunges and spikes in blood sugar that are dangerous for diabetics. Chromium also enhances the effect of beta-blockers, which are used for heart health, by reducing the levels of LDL cholesterol in the body.


Besides being a fruit that is very high in water content, amla is also slightly diuretic in nature. This means that it increases the frequency and volume of urination. Urination helps our body eliminate unwanted toxins and excess levels of water, salt, and uric acid. Furthermore, it can help you lose weight since up to 4% of urine is actually composed of fat. Therefore, a diuretic substance is always necessary for keeping your kidneys healthy and for preventing urinary and uterine infections.

Aids in Digestion

Amla is very high in fiber, like most fruits. Fiber adds bulk to the stool and helps move food through the bowels and keeps their movements regular. This reduces the chances of constipation. Fiber can also bulk up loose stools and reduce diarrhea. It also stimulates the secretion of gastric and digestive juices, so food is digested efficiently, nutrients are absorbed in an optimal way, and you feel lighter and healthier. Reducing constipation can also protect you from various gastrointestinal disorders, and even colorectal cancer.

Prevents Heart Diseases

As mentioned above, gooseberry strengthens the heart muscles, so the blood circulation is done throughout the body. By reducing excess cholesterol buildup, chromium in amla can reduce the chances of atherosclerosis or plaque buildup in the vessels and arteries. This can reduce the chances of stroke and heart attack. The iron content in it promotes the creation of new red blood cells, thereby increasing circulation, and the oxygenation of organs and cells to maximize growth and regeneration of tissue while keeping the blood vessels and arteries clean.

Treats Infection

Due to its antibacterial and astringent attributes, Indian gooseberries protect against infection and improve the body’s immune response. They are also a very good source of vitamin C, which is famous for its impressive antioxidant abilities. It increases the white blood cells in the body, which are the main line of defense for the immune system since these cells attack and eliminate foreign toxins and substances in the bloodstream throughout the body.

Relieves Diarrhea & Dysentery

Due to its strong cooling and laxative properties, Gooseberry is a useful component in remedies for diarrhea and dysentery. It provides great relief for the gastric syndrome and hyperchlorhydria (burning sensation in the abdomen). As a laxative, it helps flush out toxins or harmful substances that cause discomfort or illness, so the healing process can begin. It then cools the burning sensation and reduces the discomfort often felt during diarrhea.

Improves Appetite

Consuming Gooseberry powder with butter and honey before a meal improves appetite. It also helps balance nitrogen levels, thereby increasing weight in a healthy way.

Anti-aging Properties

Amla prevents health-related hyperlipidemia by reducing the number of free radicals in the body through its antioxidant qualities. Free radicals are associated with signs of aging like wrinkles and age spots.

The fresh fruit of gooseberries contains more than 80% water, protein, minerals, carbohydrates, and fiber. It is also used as a remedy for fever, liver disorder, indigestion, anemia, urinary problems, respiratory problems, cerebral, gastric and cardiovascular illness. Gooseberry lowers cholesterol levels, increases red blood cell production, and strengthens teeth and nails.

In other words, consume Indian Gooseberry (Amla) as a fresh fruit, juice, or in a dried powder form to see a big improvement in your health.

What do you think? |
83 comments in this article's discussion
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Where can I get amla fruit in the USA or Canada or any other place that can be mailed to me in the USA? Thanks

Hi Bob,

Please check it out in your local grocery stores/hypermarkets. You can also check online.

Team Organic Facts

i would like to know if ever i can have the fresh fruit in mauritius and the price?

It ia available in mauritius in supermarkets around 240 r's for I litre....excellent

P bhaskara sarma

if one takes Amla juice mixed with honey ,it prevents and cures many diseases.I TAKE ONE CUP of AMLA juice everyday.Just cut one AMLA for one person,put it in a mixie,crush it,put in just 100 ml of water and add honey suitably.It is a wonderful drink.Try for a fortnight and tell me your reaction.

This is a very informative post

The problem is you can only buy them fresh in India. Sold online are mostly dried or tea powder.

Right you are.
Consuming fresh is more beneficial than in processed form
as it is bound to lose its nutrition value.

I have Cataracts and macular degeneration is fresh better.And hair loss. I've just started using amla powder for my hair, amla powder and coconut oil

FRESH AMLA PASTE is any time better for Hair, as it helps pigmentation.
And Consuming it Fresh continuously could take care of your Cataracts also.

Thank you for your response , I forgot about this post and was glad to see the response. Where can i purchase fresh amla , what type of store i live i Louisiana , thank you again.

Come what may the Brand; there is no replacement for Fresh Amla.
Tinned/packed products do not have much nutritional value. At the most you can have Dried Amla (to get some health benefits) which is readily available in India in all the Stores and should be available in Louisiana also.

Fresh Amla should be available in any of the Fresh Vegetable Market, at your place of which I do not have much idea.

The best time to consume Amla is first thing in the morning on an empty stomach; and the best combi is Clarified Butter (Indian Local Cow Ghee and not Jersey Cow, but nowadays its not available) and Honey.


For now I have found frozen amla at the international market. I've checked with a few farmers market in New Orleans and they do not have fresh amla , but still searching..

Can it help to even out skin tone caused by vitiligo?

I could easily eat the whole 3.5 oz crate in one sitting. The dried ones are definitely better than raisins.

1-2 amlas daily will give all the benefits??

I have High Blood Pressure, I read in an article that to mix 2 tsp of amla juice with one tsp of Honey and consume early in the morning. But Just wanted to know if fresh amla fruit, if eaten raw as it is, is good for blood pressure, or should I still take the juice of the amla and mix it with honey?

Only 1tsp of Amla powder OR 5ml daily is enough

Is Amla powder as potent as the fresh fruit?

How much Amla we should eat to get benifits/ Since it is citrus fruit or vegi might have effects with sinus problems. Pls any one advice.

you can have 1-2 amlas daily.....You can either blend it and have the pulp or eat it as it is.

Hello Shushanka,

Please check in your local market. You can also check for it online.

where can I order amla fruit from and the gooseberry juice


He is asking a question not being insulting.
What type of iron can? Please explain.

What kind of chromium is in it? chromium 6 or hexavalent is carcinogenic; like in the movie Erin brokovich--caused cancer and many other dx...big difference!

There is nothing carcinogenic in Amla.

Its nice maybe great I think it should be very useful.I will try it and please don mundel and marji you better not insult Amla well no benefit of teaching you two because some people can never understand anything.Like this - 2 bandar kaya jane adrak ka swad right.

Is it OK to use a tablet form of Amla? I have not come across Amla fruit in the U.S. And have ordered tablets from Amazon. Also should one be consuming it seasonally or it is OK to use it all year long along with daily vitamins. I struggle with indigestion.

go to the indian stores and world food markets

Amla won't contribute to your indigestion problem coz it's a citrus fruit. You can have it throughout the year. It's better to have amla raw in order to get benefited, either blend it and have the pulp or eat it as it is. You can have the tablets but it won't have the same natural properties that raw ones have.

You can use amla powder, it won't lose its property even after drying, heating or boiling.

I have it , only in powder but a little concerned about intake...thanks for for your info I'll have to check for recommendations (amount daily )do you take it yourself in power form?

Ginger for indigestion.

Pls avoid tablets of any fruits.. Just consume the fruit fresh... only fresh fruits can provide its original benefits.. India has rich harvest in quality AMLA fruits..

What about those of us in the U.S.?

I'm in Wisconsin and my local garden center has bushes for sale this year.

Hello do check the details on the amla tablet before use. About intake of amla you can have it all year long but do consult your health specialist.

hare krishna money

Very happy to read the contents on Indian Gooseberry. Yesterday only I got it from a Sri Lankan Stores. Basically, I have acidity, less bone density, incontinence of urine in night, etc. Your article really gave me a solution to my problem naturally. Can Gooseberry good for gall bladder stone problem? Kidney stone or gall bladder stone what to do? Pl help me. Await ur reply

hare krishna money canada

im getting my alma from a vitamine co.,but i was told unless it a wild typr

e im wasting my money?

it's ok to take amla from vitamine co. Organic India is a very good brand.

Consuming fresh amla fruit is extremely good.. Pls avoid tablets of any fruits.. Just consume the fruit fresh... only fresh fruits can provide its original benefits.. India has rich harvest in quality AMLA fruits..

I am trying to figure out which "gooseberry" has these benefits. Where I live (northeast Missouri - USA) we have a small, tart berry which is known as a gooseberry and grows on a bush with a five-lobed leaf. They are also known as "feverberry", or "puckerberry" (because of the tartness). We use them in pies, jellies, jams, and the leaves can be used in teas. Their scientific name is "Ribes missouriense" and they are part of the Saxifrage Family.

I see from this article that the plant referenced here is of the Euphorbiaceae family. I am not familiar with it but am very interested!

Indian gooseberry is different from European and American gooseberries. It's the Indian gooseberry that has better health benefits.

Pls avoid tablets of any fruits.. Just consume the fruit fresh... only fresh fruits can provide its original benefits.. India has rich harvest in quality AMLA fruits..


The European gooseberry is the classic gooseberry of cookery and and desserts. The American gooseberry is smaller, adapted to more demanding cultural conditions and more productive, but without much character and generally inferior for all purposes. As the European can be grown in all Californian conditions suited for the gooseberry culture, the American is not recommended. Market demand for American gooseberries is static, while appreciation for the true European berry is growing. Experimentation with European types is limited under California conditions, and many cultivars have been introduced in recent years. Only those with proven production are described. Growers in unsuitable climates, looking for a substitute for gooseberry, should consider the Jostaberry or Buffalo Currant (Ribes aureum). See CRFG Fruit Facts: Currants.

Hi Daniel,

Well, this is commonly known as the Indian gooseberry. In India we commonly call it Amla.

This is extract for you from Wiki- "Phyllanthus emblica, also known as emblic, emblic myrobalan, myrobalan, Indian gooseberry, Malacca tree, or amla from Sanskrit amalika, is a deciduous tree of the family Phyllanthaceae. It is known for its edible fruit of the same name."



hare krishna money

Indeed a very great and good opportunity for me to see your web site esp gooseberry. Now I am 76 and in Canada. In India we used to eat fresh gooseberry daily but here we do not get it regularly in Canada.

Can gooseberry be used for patients suffering from incontinence of urine? Also people suffering from blood in stools or through anus? Pl guide us Thanks

hare krishna money canada

I know this comment is a bit late but go to your local Indian store I grew up in Ottawa and my parents would always go to the Indian store to buy stuff for cooking (their Indian) at that store they had a box of gooseberries imported from India, I ate Indian gooseberries regularly, you should find them there.

Srikant Chatur

I have read cancer cells thrive in acidic conditions . Is it then safe for cancer patients to take amla juice ?

I have heard of a person with pancreatic cancer taking triphala everyday, along with other herbs and lifestyle restrictions still living quite well 6 yrs after diagnosis. As always, consult your doctor.

I have also read that it has strong anti cancerous properties. Probably in part to its ellagic acid content.


If you read more you will see that it is good to prevent cancer and does help with acidity.

It helped me to overcome alergy problem(sneezing, running nose, irritation in nose, itching in eyes) which I was struggling since years and taking Montek-LC tablet everyday(even a day miss, would lead me to a bad state). I found this Amla as a life saver for me. I took this Amla since 15 days and for the past 12 days not taken any tablets. Taking raw Amla one everyday. It is giving me miraculous results. This is the same result with 2 of my known people.

Even I have severe allergy. I have tried allopathy, homeopathy. But nothing works. I have sneezing and running nose problem when I get up in the morning. Could you please help me providing more details on how I can benefit out of it. And what all should avoid to overcome my allergy thing.

Very good article on Amla. I didn't know that it has so much of health benefits. I have just bought an Amla juice bottle without sugar. I need to add 2 TSP of this juice to a glass full of water and consume in empty stomach early morning to get all its health benefits. Thanks for your hard work though.

Gurnam Singh Bharti

India is rich in amla tree. Place from where I belong have a number of trees. Amla fruit is seasonal. Amla fruit dried and crushed to powder remain best in its original contents for years that too without preservatives. Bottled juices or powered fruit are not good to seek original results as they contain preservatives. If you have original fruit then I have the experience beyond what doctors say.

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