Amla Juice: 16 Best Benefits, Side Effects & Dosage For Good Health

Are you aware or heard of amla juice? If not, remember amla juice is packed with excellent health benefits by which humans will remain fit and healthy. 

Amla, Indian Gooseberry, or Amalaki, is undeniably a powerhouse of nutrition. It is a highly potent medicinal plant used in almost every Ayurvedic medication. It is cultivated throughout India and various other nations. It is a small yellowish-green berry with a tart and zingy taste. 

Ayurveda claims that this superfood can balance three doshas of the human body: pitta, kapha, and vata. Amla is also known as ‘divyaushada' or divine medicine as it contains five tastes: sweet, bitter, sour, pungent, and astringent, which helps the body to function properly.

However, you will be surprised to know that Amla juice has become quite popular in recent years, due to which it is found on the menus of many famous restaurants that offer fresh vegetables and fruit juices.

Alma Nutrition Value Per 100 Grams


44 kcal


10.18 g   


0.88 g

Total Fat

0.58 g

Dietary Fiber

4.3 g


6 mcg 


0.300 mg  

Pantothenic acid    

0.286 mg 


0.080 mg  


0.030 mg 


0.040 mg

Vitamin A 

290 IU  

Vitamin C  

27.7 mg   


198 mg


25 mg 


0.070 mg


0.31 mg 


10 mg   


0.144 mg


27 mg 


0.12 mg

*Source As per USDA
Amla extract

Image by 8photo on Freepik

16 Best Health Benefits Of Amla Juice

Incorporating amla juice into your daily diet improves the individual's overall health. To know more, let's discuss the health benefits of Indian Gooseberry juice.

1. Amla Improves Eyesight

Some studies show that amla contains carotene, which improves vision. However, if the person is consuming amla juice on a daily basis, it is directly linked to improvement in overall eye health. That means it reduces the problem of cataracts, intraocular tension, itching, and watering of the eyes and prevents reddening. 

On top of that, this Amla juice also lowers the risk of age-related macular degeneration as it is high in vitamin A.
Man with specs
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2. Improves Immunity

Amla, being the superfood, is one of the best fruits compared to various other fruits in terms of vitamins and antioxidants. If the individual wants to improve their immunity, amla juice is the best remedy as it contains vitamin C in high quantities.

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Moreover, this juice also has the ability to fight viral and bacterial ailments that also reduces the impact of various chronic health issues. 

3. Relieves Asthma and Bronchitis

If the weather wreaks havoc on your health, amla juice can be your savior. That means if you are suffering from asthma and bronchitis, drinking a concoction of amla juice and honey twice a day will make you feel relieved. 

Moreover, this remedy also reduces the impact of chronic cough, allergic asthma, and tuberculosis. 

4. Improves Digestion

Amla berries contain lots of fiber which help the body regulate bowel movements by relieving the symptoms of irritable bowel syndrome. The reason is amla contains a high level of vitamin C which allows the body to absorb various other nutrients.

5. Improves the Functioning of the Liver

Amla juice contains excellent phytochemicals like ellagic acids, corilagin, quercetin, and gallin acid. All these acids aid the human body in detoxification and fighting against free radicals. 

On top of that, it also improves liver function and offers optimum energy by boosting vitality.
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6. Improves Memory and Brain Health

Amla is known as a superfood as it is full of vitamins, minerals, and various other nutrients helpful for the human body. Moreover, the phytonutrients and antioxidants in amla juice also benefit memory as it fights against free radicals, which attack brain cells.

Above all, amla juice also has a high concentration of vitamin C that allows the body to produce norepinephrine, a neurotransmitter that improves brain function.

7. Burns Excess Fat

Do you want to lose weight? If yes, have a glass of amla juice regularly and see the real difference. Amla juice can fight obesity by enhancing protein synthesis, which as a result, burns unwanted fat from the body. 

Furthermore, amla juice also creates a positive nitrogen balance by reducing cholesterol levels in the body, which also minimizes the risk of heart attacks.
Fatty person
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8. Prevents Gray Hair

Over the years, amla has been known to be the best ingredient that darkens hairs naturally and stops them from graying. According to Ayurveda, if individual hair gets gray before the actual age, it is due to an imbalance of pitta doshas in the human body.

Amla is a natural coolant that soothes and pacifies the pitta doshas, thus preventing hairs from getting gray. 

9. Aids in Purifying Blood

It is a fact that amla has a high content of vitamin C, and having amla juice daily makes the blood vessels stronger and thicker. Apart from that, amla also acts as an antioxidant agent detoxifying the human body. 

For the best result, take amla powder with one tablespoon of honey or jaggery to purify your blood naturally. On top of that, taking this remedy regularly also increases hemoglobin.

10. Aids in Hypertension

Some studies reveal that regular intake of amla juice lowers blood pressure and reduces the effects of cardiovascular diseases. The superfood amla juice is a notable fruit for a high blood pressure diet. 

Now the question is how to take amla juice to relieve hypertension. Take amla juice with 1 tablespoon of honey to lower the blood pressure naturally. However, it also controls diastolic and systolic blood pressure.

11. Anti-Aging Properties

Having amla juice regularly makes the skin glowing and removes anti-aging signs.  

Take amla juice and honey and drink them regularly to eliminate anti-aging problems. This juice is packed with antioxidants that help the skin look younger by beating aging cells. 

Moreover, vitamin C present in the amla juice aids in making the skin glow. So, start drinking this juice regularly to prevent your skin from fine lines, dark spots, wrinkles, and many more things.
Anti aging
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12. Removes Dead Skin Cells

Amla juice is a well-known remedy that rejuvenates the skin by adding an extra layer of skin brightness. Having amla juice daily will make your skin bright and vibrant and also give a boost to your self-confidence. 

On top of that, amla juice also acts as an excellent cleanser that also removes dead skin cells and promotes anti-aging.

13. Treats Cold and Cough

The high level of vitamin C and antioxidants present in amla juice also treats the issue of colds, coughs, flu, and even mouth ulcers. However, to get rid of all the issues, mix 2 teaspoons of amla juice and honey in the same amount. Consume it to get rid of a cold and cough quickly.

Moreover, in case you are suffering from mouth ulcers, mix 2 teaspoons of amla juice with water and gargle two times a day for frequent results.
A man suffering from cold
Photo by Towfiqu barbhuiya on Unsplash

14. Treats Pigmentation

Amla juice along with cleansing the skin, also reduces pigmentation. So, apply amla juice on your face with the help of cotton and rinse it off after a few minutes. 

Remember to close your eyes while applying amla juice to your face. Do this regularly, and you will see all the marks will get lightened, and pigmentation will also reduce.

15. Secretes Insulin

Chromium is an essential mineral that helps the body regulate carbohydrate metabolism, and beta cells that insulin will secrete are found in amla. 

If an individual takes amla juice regularly, it will repair pancreatic tissues and also prevent insulin-producing cells.  

16. It Relieves Pain

No matter what type of pain your body is suffering from, amla juice can provide instant relief from pain because of its anti-inflammatory properties. One of the research states that amla is used as an analgesic to treat wounds, and its extracts help ease postoperative and neuropathic pain. 
Pain suffering
Photo by Imani Bahati on Unsplash

Side Effects of Amla Juice

Amla is an extremely powerful health food that offers several health benefits to the individual. But if you consume this drink too much, it will lead to some side effects. Some of them are: -

  • Constipation: Amla juice indeed strengthens the digestive system, but its excess intake can also cause constipation. 
  • Increase Blood Sugar: Similarly, amla juice regulates the blood sugar level. But again, its excess intake offers the risk of hypoglycemia or low blood sugar level, which is quite dangerous both for normal and diabetic people.
  • Make the Skin Dry: Amla juice can also result in dehydration, which you will surely see on your skin with excessive intake. So, for the best result, you must drink enough water in conjunction with amla juice.
  • Blood Pressure: If you are suffering from the issue of high blood pressure, amla juice will surely regulate your BP. But don't combine it with blood pressure medication; otherwise, it will be dangerous. 
  • Allergic Reactions: Most people are allergic to this fruit, and if you suffer from stomach upset, nausea, and vomiting just after having amla juice, then discontinue its use. 

How to Make Amla Juice at Home?

Making amla juice is a very simple process that detoxifies the body. Apart from that, it offers instant energy and various health benefits, which you have read about in the above post. According to health experts, drinking amla juice early in the morning on an empty stomach delivers optimum benefits.
Amla fruit juice
Fresh Amla Juice Recipe

  • Take 5 plump Indian gooseberries
  • 2 tbsp of honey
  • ¼ tsp of salt
  • 300 ml chilled water

Preparing Amla Juice

First of all, chop all the amla into small pieces by discarding all the seeds. Now in a mixie, make the paste of small pieces by adding some water. Dilute the paste into water and honey. Stir it well and serve it chilled. 

How to Take Amla Juice?

For the best result, it is best to have amla juice early in the morning empty stomach. Take a small portion of around 20-30 ml of amla juice diluted in water. For better taste, mix amla juice with lemon juice and honey to enhance palatability. 

Moreover, one of the doctors suggests mixing amla juice with jamun and karela juice to manage diabetes excellently. Furthermore, individuals suffering from high cholesterol and hair fall issues can also combine amla juice with aloe vera juice which will surely do wonders. 

Additionally, taking amla juice before sleep also delivers better sleep which also detoxifies the ill effects of junk food. 

The Bottom Line

Indian Gooseberry is a wonderful sour fruit which everyone must add to their everyday diet. It has all the essential qualities or health benefits that help individuals to live long. So, all you need to do is prepare amla juice at home and have it regularly for best results. 


What is the best time to take amla juice?

To obtain the maximum benefit of amla, you must have it in the early morning on an empty stomach.

What are the other uses of amla?

Amla being the superfood, is used in many of the beauty and dyeing industries. Apart from that, there are several recipes made with amla, like amla murabba, pickles, jellies, etc. 

Does amla aid in losing weight?

Having amla juice on a regular basis accelerates metabolism, which helps the body to burn calories faster. 

Who should not consume amla juice?

According to health experts, if you are a pregnant or breastfeeding mother, then don't consume amla juice. Moreover, if you have diabetes, make sure to consult the doctor before its intake.

Is amla hot or cold?

Amla is a well-known fruit for its cooling properties, due to which people take this in the summer season.


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.



Amla juice???

Mahesh kumar

Good information

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