Is It Safe to Use Amla Powder Long-Term?

Amla, also known as Indian gooseberry, is a fruit that grows on a tree of the same name. It is native to Asia and is used both in cooking and traditional Indian medicine (Ayurveda). Amla has a high content of vitamin C and other antioxidants that provide several health benefits. However, it can also have some side effects and precautions to consider before consuming it regularly. In this article, we will discuss three main points about the long-term use of powdered amla: its benefits, risks, and uses.

Benefits of Amla Powder

Amla powder is obtained by drying and grinding the fresh fruit. Some of the attributed benefits are:

Diabetes control

Amla powder contains soluble fiber that helps slow down sugar absorption in the body and reduce blood glucose spikes. Additionally, amla can improve glucose and lipid levels in individuals with type 2 diabetes.


Amla powder is rich in vitamin C, an antioxidant that prevents cellular damage and helps delay the natural aging process. Some anti-aging benefits of amla include skin, hair, and vision. Amla can help prevent collagen degradation, which forms the firm yet flexible matrix of the skin and soft tissues. It is also used to promote hair growth and inhibit an enzyme that contributes to hair loss. Amla may protect against age-related macular degeneration (AMD) by improving the mitochondrial health of eye cells.


Amla powder provides a significant amount of vitamin C, more than double the recommended daily value for adults. It also contains polyphenols, alkaloids, and flavonoids. Amla has antibacterial and anti-inflammatory properties.

Memory and brain health

The phytonutrients and antioxidants in amla can benefit memory by combating free radicals that can attack and damage brain cells. The high concentration of vitamin C in amla helps the body produce norepinephrine, a neurotransmitter believed to improve brain function in individuals with dementia.

Risks of Amla Powder

Amla powder is generally safe for most people when consumed in moderation. However, it can also have some side effects and contraindications to consider before long-term use. Some of the risks associated with amla are:

Acid reflux

Amla is an acidic fruit that can cause heartburn or gastroesophageal reflux disease (GERD) in some sensitive individuals. If you have this problem, avoid consuming amla on an empty stomach or along with spicy or fatty foods.


Amla may interfere with blood clotting and increase the risk of bleeding or hemorrhage. If you have any bleeding disorder or are taking anticoagulant or antiplatelet medications, consult your doctor before using amla.


Amla can lower blood pressure and potentiate the effect of antihypertensive medications. If you have hypotension or are taking medications for blood pressure, monitor your blood pressure regularly and adjust the dosage as necessary.


Amla can lower blood sugar levels and potentiate the effect of antidiabetic medications. If you have hypoglycemia or are taking diabetes medications, monitor your blood sugar levels regularly and adjust the dosage as necessary.


Amla can cause allergic reactions in some individuals, such as skin rashes, itching, swelling, or difficulty breathing. If you have any known allergies to fruits or plants in the Euphorbiaceae family, avoid amla or perform a patch test before using it.

Uses of Amla Powder

Amla powder can be consumed in various forms, depending on the purpose and preference. Some common uses of amla are:

As a supplement

Amla powder can be taken as a supplement in the form of capsules, tablets, or powder. The recommended dosage varies depending on the product and manufacturer but usually ranges between 500 and 1000 mg per day. It is recommended to take amla with water or juice, preferably after meals.

As a culinary ingredient

Amla powder can be used as a culinary ingredient to add flavor and nutrition to recipes. It can be sprinkled on salads, smoothies, yogurts, cereals, or desserts. It can also be mixed with water, honey, lemon, or ginger to make a refreshing drink.

As a cosmetic product

Amla powder can be used as a cosmetic product to improve the health and beauty of the skin and hair. It can be applied as a facial mask by mixing the powder with water, yogurt, honey, or coconut oil. It can also be applied as a hair treatment by mixing the powder with water, olive oil, or castor oil.


Amla powder is a natural product that has several health benefits, including diabetes control, anti-aging properties, immunity strengthening, and improved memory and brain health. However, it also has some risks and precautions to consider before regular consumption, such as causing acid reflux, bleeding, hypotension, hypoglycemia, or allergy. Amla powder can be used in various forms, such as a supplement, culinary ingredient, or cosmetic product. It is recommended to consult with a doctor before long-term use of amla powder.


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