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Herb

Amla (Indian Gooseberry)

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Amla (Indian Gooseberry). Phyllanthus emblica vitamin C source.

How it works. High vitamin C and ellagitannins.

What the research supports. 1 graded claims. Strongest: Antioxidant and skin support (moderate).

How much to take. Typical dose: 500 mg.

Side effects and interactions. 1 medication interaction listed. No serious side effects listed at normal doses.

Stacking. Pairs well with Vitamin D3 + K2, Zinc.

Common forms. Available as Standardized extract capsule, Liquid tincture (alcohol or glycerin), Powdered whole herb, Traditional decoction or tea.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Amla (Indian Gooseberry). Anecdotes are not medical advice.

Amla (Indian Gooseberry). Phyllanthus emblica vitamin C source.

Key compound: emblicanin AC34H22O22 · 782.5 g/mol

What it is

Phyllanthus emblica vitamin C source.

Food sources

Whole dried plant material (root, leaf, flower, or aerial parts depending on the species)Standardized hydroethanolic or aqueous extract (capsule, tincture, or tea)Powdered traditional preparation used in Ayurvedic, TCM, or Western herbal practice

Goals

Immune Function

How it works

High vitamin C and ellagitannins.

Pathways

  • High vitamin C
  • ellagitannins

Effects

  • +Antioxidant and skin support supports

What the research supports

Antioxidant and skin supportmoderate

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
500 mg
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodEither with or without food.
Best formMost evidence is based on the standardized extract capsule form.
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Side effects & interactions

Common side effects

  • GI upset

Medication interactions

Prescription medications (general)minor

Always disclose Amla (Indian Gooseberry) use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

  • Vitamin D3 + K2Foundational immune modulation.
  • ZincRequired cofactor for innate and adaptive immune function.

Common forms

  • Standardized extract capsule
  • Liquid tincture (alcohol or glycerin)
  • Powdered whole herb
  • Traditional decoction or tea

Key studies

8 studies cited in total.

PubMed: Amla (Indian Gooseberry) — Antioxidant and skin support ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Amla (Indian Gooseberry) and "Antioxidant and skin support". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Amla (Indian Gooseberry) — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Amla (Indian Gooseberry) and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Amla (Indian Gooseberry) — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Amla (Indian Gooseberry) and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

Discussion

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