Amalaki/Amla (Emblica officinalis, standardised)

Tier 2 — promising · Ayurveda · Antioxidant · Vitamin C source

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