Amla for cholesterol: the Indian study
- Who: 98 Indian patients with high cholesterol.
- What: half got 500 mg of amla extract, twice a day. Half got a dummy capsule. For 12 weeks.
- Result: in the amla group, total cholesterol fell from about 232 to 177. Bad cholesterol (LDL) fell from about 140 to 112. Triglycerides fell from about 261 to 172. The dummy group changed much less.
- Safety: four people had mild side effects, which settled with simple treatment.
That is a real drop for amla for cholesterol. But note: it was amla extract in a capsule, not fresh fruit, and one study.
4 studies together: amla benefits for cholesterol
In 2023, scientists put together 4 trials with 227 people. Compared with a dummy pill, after 12 weeks amla extract:
- Lowered total cholesterol by about 21 points.
- Lowered bad cholesterol (LDL) by about 25 points.
- Raised good cholesterol (HDL) by about 5 points.
- Did not clearly change triglycerides.
The scientists called the proof "low certainty", because the studies were small and did not all agree. They asked for bigger trials.
Plain meaning: amla helps. It is not a replacement for your doctor's medicine.
Amla in Ayurveda: what the old books say
- For extra body fat: the Charaka Samhita tells people with extra fat to take jau (barley) powder with amla.
- For sugar: the same book says people who regularly eat roasted jau, moong and amla do not get prameha, the old name for sugar disease.
- Best for long life: Charaka calls amla the best of all herbs for keeping the body young.
- When to eat it: the old doctor Sushruta said to eat amla at the start, middle and end of a meal. So amla goes with food, not alone.
How to eat amla for cholesterol, every day
- One fresh amla with lunch. Cut it, add a pinch of salt or black pepper, eat it with the meal.
- Grated into salad or kachumber. The sour taste goes well with onion and cucumber.
- Amla chutney. Amla, green chilli, coriander, a little salt. No sugar.
- Jau and amla together. The Charaka pairing. Jau roti at lunch, amla on the side.
- Out of season, dried amla pieces (without sugar) are an option.
Capsules: the studies used 500 mg of amla extract, twice a day. If you choose a capsule, ask your doctor, especially if you take cholesterol or sugar medicine.
Amla murabba and amla candy: 2 ways that waste it
Amla murabba, amla candy, sweet amla juice → Fresh amla, dried amla, sugar-free chutney
- Murabba is amla boiled in sugar syrup. Candy is amla rolled in sugar. The World Health Organization says added sugar should stay below 10% of your daily food, and lower is better. The sugar undoes the good.
- Amla juice: the studies used extract capsules, not juice. We did not find a cholesterol study on amla juice. If you buy it, read the label. Many have added sugar.
Amla for cholesterol: the short version
Question | Answer |
|---|---|
Does it work? | Yes. About 25 points off bad cholesterol in 4 studies. Proof is weak but positive |
How much? | Studies: 500 mg extract, twice a day. At home: 1 fresh amla a day |
When? | With meals, says Sushruta |
Old books? | Charaka: jau with amla for extra fat; amla for sugar; best herb for long life |
Avoid? | Murabba, candy, sweet juice |
Instead of medicine? | No. Along with it. Re-test after 3 months |
Taking amla for cholesterol every day? Add daily support. Ayuvya Cholest Pro Juice is made for people who want healthy cholesterol levels. Take it with the food changes in this series and your doctor's advice.
Read next:
This article is for general information only. It is not medical advice. Amla does not replace cholesterol medicine. If you take any medicine, or have diabetes or kidney disease, ask your doctor before taking amla capsules or extract. Do not stop or change any medicine because of this article.
Sources
- Amla extract in 98 Indian patients with high cholesterol: clinical trial. BMC Complementary and Alternative Medicine, 2019
- Amla extract and cholesterol: review of 4 trials, 227 people. Acta Medica Philippina, 2023
- Charaka Samhita, Sutra Sthana 21: jau with amla for extra body fat (verse 23)
- Charaka Samhita, Chikitsa Sthana 6: roasted jau, moong and amla against prameha (verses 46-48)
- Charaka Samhita, Sutra Sthana 25: amla as the best herb for keeping the body young (verse 40)
- Traditional food habits in Ayurveda (Sushruta on amla with meals). Journal of Ethnic Foods, 2019
- World Health Organization: Guideline on sugars intake (2015)
