Triphala

Tier 3 — weak evidence · Gut health · Digestion · Detox

A traditional Ayurvedic combination of three fruits (amla, bibhitaki, haritaki) used for digestive health for centuries. Small trials show modest improvements in constipation and gut transit time. Also has antioxidant properties. Generally well tolerated. Start with a low dose to assess tolerance. Evidence is mostly traditional rather than clinical.

Dose: 500–1,000 mg/day or 2–4 g powder in warm water before bed; start low to assess tolerance