Amalaki/Amla (Emblica officinalis, standardised)
What it is
Indian gooseberry is one of the richest natural sources of vitamin C and contains unique tannins (emblicanin A/B) that are highly stable antioxidants. The Upadya 2019 (J Ayurveda Integr Med) study and Akhtar 2011 trial found standardised amla extract significantly reduced LDL cholesterol, triglycerides, and fasting blood glucose. Also improves endothelial function. Extremely safe with thousands of years of dietary use.
Dose
500–1,000 mg/day standardised extract (40% tannins); or 3–6 g/day whole fruit powder
Time of day & tips
Take with food. Extremely well tolerated. The vitamin C in amla is more heat-stable than synthetic ascorbic acid due to the protective tannin matrix. Can be used in cooking.
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