Amla / Indian gooseberry (Phyllanthus emblica)
What it is
One of the richest natural sources of vitamin C, containing 20 times more than oranges by weight. The Upadya 2019 (J Ayurveda Integr Med) study and Akhtar 2011 trial found amla significantly lowers total and LDL cholesterol and reduces inflammation markers. The vitamin C in amla is uniquely stable due to tannin complexes. Widely used in Ayurveda as Triphala component. Very safe with centuries of food and medicinal use.
Dose
500–1,000 mg/day amla extract or 5–10 g/day dried powder; rich in stable vitamin C and polyphenols
Time of day & tips
Take with water at any time of day. Can be mixed into smoothies or yoghurt. Avoid iron supplements at the same time as vitamin C greatly increases iron absorption.
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