31 Amazing Benefits Of Amla Juice For Skin, Hair, And Health

Boost your immunity with the therapeutic properties of the Indian gooseberry.

Medically reviewed by Sarah Spann, Adv Dip (Nut Med), mATMS Sarah Spann Sarah SpannAdv Dip (Nut Med), mATMS facebook_iconinsta_icon
Written by , Health & Wellness Writer Tanya Choudhary Health & Wellness Writer twitter_icon Experience: 2 years
Edited by , Senior Editor Ravi Teja Tadimalla Senior Editor Experience: 8 years
Fact-checked by , Health & Wellness Writer Moksha Gandhi Health & Wellness Writer Experience: 2 years

If you are health-conscious and have some basic knowledge about the various health-boosting fruits and vegetables, you must be aware of amla benefits already.

Amla or Indian gooseberry is a small yellowish-green berry with a characteristic tart, zingy taste. While you may take some time to develop a taste for this nutrient-dense fruit, you must try and include it in your diet regularly to attain the benefits of amla.

This small berry is a powerhouse of immune-boosting properties. It not only helps benefit your overall health but also helps add glow to your face and skin. You can either have these raw or juiced, as per your preference.

We have summed up all the key amla juice benefits for skin, hair and overall health in this article. Check them out.

protip_icon Know Your Ingredient: Amla Juice

What Is It?
Amla is an Indian gooseberry, rich in vitamin C and antioxidants.

What Are Its Benefits?
Amla juice can alleviate gastric disorders, relieve constipation and also aid fat burn.

Who Can Consume It?
Anyone on a weight loss diet can benefit from amla juice.

How Often?
You can drink 10-20 ml of amla juice daily

Avoid drinking if you take diabetes medication or already have a low blood sugar level.

Amla – A Brief

Amla juice benefits your health by adding nutritional value
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Scientific Name – Phyllanthus emblica

Family – Euphorbiaceae

Other Names – Amla (Hindi), Usiri Kaya (Telugu), Nellikkai (Tamil), Nelli (Malayalam), Avala (Marathi), and Amala (Bengali)

The Indian gooseberry, popularly referred to as amla, is known for its nutritional benefits. In India, this sour fruit, usually grown in the wet hilly areas in autumn, is used for many purposes — ranging from making pickles, chutneys, jams, and murabba to making a healthy juice out of it.

Tikuli, a blogger, shares how she prefers to consume amla for its health benefits: “Amla is good for the skin, heart, hair so I eat it raw (grated) with lunch on a daily basis, apart from making a variety of chutneys, pickles, jam etc (i).”

What makes amla juice so unique?

Amla juice is a healthy drink as it is a storehouse of vitamin C and other nutrients like iron, which provide an array of health and beauty benefits. Learn more about the nutritional value of amla in the next section.

Nutritional Value Of Amla

Amla is highly nutritious! In a 100-gram serving of fresh amla, there are around 58 calories and many essential nutrients like vitamins and minerals. It is notably rich in vitamin C that boosts the immune system, supports skin health, and enhances iron absorption (1), (2), (3).
Amla also contains minerals like calcium, phosphorus, and iron that promote bone health and prevent anemia. Additionally, it is rich in antioxidants, such as polyphenols and flavonoids, that combat harmful free radicals (4).

Amla is widely used in Ayurvedic medicine for improving digestion and overall well-being.

protip_icon Did You Know?
Consuming just 100 grams of amla provides vitamin C equivalent to that in 20 oranges.

Now that you have a fair idea of the fruit, here’s a peek into the many benefits of the juice.

Amazing Ways In Which Amla Juice Can Help You

Health Benefits

  1. Relieves Asthma And Bronchitis
  2. Burns Fat
  3. Relieves Constipation And Piles
  4. Treats Gastric Disorders
  5. Is A Blood Purifier
  6. Can Improve Eyesight
  7. Beneficial For The Heart
  8. Controls Diabetes
  9. Cooling Agent
  10. Soothes Inflammation
  11. Enhances Oral Health
  12. Treatment Of Insomnia
  13. Prevents Cancer
  14. Improves Bone Health
  15. Soothes Menstrual Cramps
  16. Treats Infections
  17. Is A Powerful Antioxidant

Skin Benefits

  1. Lightens Complexion
  2. Anti-aging Benefits
  3. Treats Pigmentation
  4. Tones And Tightens Skin
  5. Treatment Of Acne And Pimple Scars
  6. Exfoliates And Cleanses Skin
  7. Exfoliates And Cleanses Skin

Hair Benefits

  1. Strengthens Hair
  2. Prevents Premature Graying
  3. Treats Dandruff
  4. Improves Pigmentation
  5. Conditions Hair
  6. Scalp Cleanser
  7. Prevents Hair Problems

Health Benefits Of Amla Juice

Wondering why many people are replacing their morning coffee with a glass of amla juice? Well, after you are done reading its benefits, you will be sure to realize the miracle that amla juice is.

Here’s why you should add amla juice to your diet.

1. Relieves Asthma And Bronchitis

Amla juice can relieve bronchitis and asthma conditions
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If the weather wreaks havoc on your health, amla juice can be your savior.

Drinking a concoction of amla juice and honey twice a day can ease asthma and bronchitisi  XInflammation of the bronchial lining (the tube that transports air to the lungs) due to infection, causing cough and congestion. complications. It also reduces the incidence of chronic cough, allergic asthma, and tuberculosis (5).

2. Burns Fat

Want to lose those love handles before your best friend’s wedding? All you need to do is to have a glass of amla juice on a daily basis.

Amla juice can fight obesity and aid in weight loss by enhancing protein synthesis, which in turn helps burn unwanted fat (6). It has the ability to create a positive nitrogen balance and reduce cholesterol levels, thus minimizing the risk of heart attacks.

3. Relieves Constipation And Piles

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Wondering how amla juice can affect your digestive tract?

This miraculous drink does wonders for your stomach. It can relieve many stomach-related disorders such as constipation caused by pilesi  XA condition in which the veins in the rectum and anus are swollen and irritated, resulting in pain and bleeding.  (8). It also regulates metabolism, bowel movements and treats chronic constipation.

4. Helps In The Treatment Of Gastric Disorders

Amla juice can be a great remedy for gastric disorders and hyperchlorhydria (burning sensation in abdomen).

Besides being a good remedy for diarrhea and dysenteryi  XAn infection that spreads through contaminated food or water and causes intestinal inflammation and bloody diarrhea. , it keeps your liver healthy. Amla juice is also effective in treating peptic ulcer and acidity (4). If you have acidity problems, having amla juice with pure ghee twice a day can help.

5. Is A Blood Purifier

Why spend thousands on stale detox drinks in the market when you can make your natural detoxifier right at home?

Amla juice acts as a blood purifier by flushing out toxins from the body. Regular intake of this juice purifies your blood as well as increases hemoglobin and red blood cell counts. This means you can bid goodbye to stubborn acne and other disorders (9).

6. Can Improve Eyesight

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Regular intake of amla juice helps in improving eyesight and nearsightedness and controls the onset of cataractsi  XThe gradual development of blurry vision as the eye’s naturally clear lens becomes clouded, interfering with daily activities. (10). It also minimizes intraocular tension and counters problems like reddening, itching, and watering of eyes. Amazing, isn’t it?

7. Is Beneficial For The Heart

It is a known fact that stress and cholesterol affect your heart’s health (11).

Amla juice is a great remedy for heart problems as it makes the heart muscles strong, enabling the heart to pump blood easily.

8. Controls Diabetes

Have amla juice with turmeric powder and honey twice a day to control diabetes. The chromium present in amla helps control the blood sugar levels (12). It also stimulates the secretion of insulin.

9. Cooling Agent

When you are out in the sun, all you want is to grab some chilled juice to cool you down. But wait! Why not try amla juice that contains 20 times more vitamin C than orange juice? This vitamin improves the tannins that are required to shield heat and light.

Amla juice also controls body heat (13). It acts as a shield and protects you from the harmful UV rays.

10. Soothes Inflammation

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The anti-inflammatory properties of amla juice help reduce the swelling of joints caused by arthritisi  XJoint inflammation that causes pain and stiffness in one or more joints and gets progressively worse with old age. (14). By reducing inflammation, it also protects and eases the tissues of the digestive tract.

11. Enhances Oral Health

Daily intake of amla juice strengthens your teeth and wards off bad breath, sparing you any embarrassment. Gargling amla juice with water can also provide relief from painful mouth ulcers (15).

12. Treats Insomnia

Are you a victim of sleeplessness? Is insomnia making you groggy in the mornings? Here’s what you should do.

Amla juice is an effective remedy for insomnia (16). Add a wee bit of coarse nutmeg powder to fresh amla juice. Having this can make you sleep well.

13. Prevents Cancer

Amla juice is rich in antioxidants, particularly superoxide dismutase (SOD), which inhibits the formation of free radicals. Thus, the regular intake of this juice helps prevent cancer. Isn’t that an inexpensive option to curb the scariest disease? (17).

14. Improves Bone Health

With time, our bones become brittle and weak. Amla juice can make your bones healthier and stronger (18). Regular consumption of amla juice lowers osteoclasts, the cells that are responsible for breaking down of bones.

15. Soothes Menstrual Cramps

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It’s that time of the month when you try every remedy suggested by every other person – all because you don’t want to experience those cramps.

Sometimes, menstrual cramps don’t let you perform even the simplest of tasks. Try amla juice, which is known to relieve menstrual cramps due to the presence of a plethora of vitamins and minerals (19).

16. Treats Infections

The antibacterial and astringent qualities of amla juice can treat even severe infections (20).

Amla juice is rich in vitamin C that helps increase the number of WBCs in the body, which means better immunity.

17. Is A Powerful Antioxidant

Amla juice is rich in minerals and vitamins such as carotene, phosphorus, calcium, iron, and vitamin B complex, and hence, is a powerful antioxidant (21). It protects your body from oxidative stressi  XA condition spurred by an imbalance between cells' ability to detoxify oxygen radicals and their propensity to accumulate them. by eliminating free radicals. It fortifies the liver, strengthens the lungs, nourishes your brain, improves muscle tone, regulates your urinary system and balances stomach acids. In fact, according to Ayurveda, regular consumption of amla juice promotes longevity.

Skin Benefits Of Amla Juice

Amla juice is an elixir for your skin — it prevents acne and spots, and makes your skin glow like never before, apart from offering other benefits of amla for skin. Here’s how your skin can benefit from amla juice.

18. Lightens Complexion

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The antioxidants and vitamin C present in amla juice brighten your skin and lend it a natural glow (22). Have amla juice with honey or apply it as a face pack for a lighter complexion and blemish-free skin.

19. Anti-aging Benefits

Who doesn’t want to look younger? Here’s how you can take years off your face.

Amla juice helps maintain the youthful look of your skin as it contains a lot of antioxidants (23). Vitamin C, in particular, keeps your skin young-looking for a longer time. Regular intake of amla juice delays the effects of premature aging such as fine lines, wrinkles, dark spots, etc.

protip_icon Fun Fact
In Ayurveda, amla is used for “vayasthapana”, or stabilizing one’s age. Amla counters the degenerative effects of aging by balancing all the 3 doshas, stimulating the 5 taste sensations, and enhances all 7 body tissues.

20. Treats Pigmentation

Amla juice in treating pigmentation
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Amla juice cleanses your skin and reduces pigmentation (24). Apply amla juice on your face with cotton and rinse off after a few minutes. Keep your eyes shut while doing so. Doing this regularly will lighten the marks and reduce pigmentation.

21. Tones And Tightens Skin

The decrease in the collagen causes your skin tissue to lose its firmness and softness, resulting in sagging skin. As stated earlier, amla juice is rich in vitamin C, which boosts the production of collagen cells in the skin. This makes your skin soft, supple and youthful. It also tones and tightens your skin (25).

22. Treatment Of Acne And Pimple Scars

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Amla juice is perfect for the treatment of acne and pimple scars (26).

Applying a paste of amla for 10 to 15 minutes on the affected area will lighten the spots and reduce the occurrence of pimples. As a natural blood purifier, it fights the microorganisms in the skin, thus keeping skin infections, acne and pimples at bay. Hence, drinking amla juice can give you flawless skin apart from other amla benefits for skin.

23. Exfoliates And Cleanses Skin

It is a widely known fact that amla juice is an excellent cleanser whether ingested or applied topically.

Being a mild exfoliant, it helps remove the dead skin cells (27).

protip_icon Quick Tip
You can also add half a cup of granulated sugar to half a cup of amla paste or powder and one tablespoon of rose water and use it for skin exfoliation.

Note: If your skin is sensitive, dilute it with some water before applying.

24. Repairs Damaged Tissues

Amla juice has good healing properties due to the presence of vitamin C and other antioxidants, which can speed up the damaged tissue repair. It also combats the problem of dry and scaly skin (28).

Amla Juice Benefits For Hair

Amla has been considered a good hair tonic since ages. Women use a mix of amla and shikakai to get rid of many hair problems like premature graying, hair fall, and dandruff. But amla juice is even better. This list tells you why.

25. Strengthens Hair

Amla juice for hair strengthening
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Does your heart skip a beat at the sight of huge chunks of your hair going down the drain every time you wash your hair? Try amla juice to stop this undesired hair fall.

Amla juice strengthens your hair follicles, thus encouraging hair growth (29). You can apply a mixture of amla and lemon juice on your scalp and leave it on for 20 to 30 minutes. Rinse off with warm water. This will strengthen your hair from the roots and gives it a shine.

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26. Prevents Premature Graying

I always wonder why my mother’s hair is still dark and shiny, while my hair is already turning gray. Most youngsters today find themselves in a similar situation. Stress and improper food habits are some of the factors that lead to premature graying.

Thankfully, amla juice is very beneficial for those suffering from premature graying of hair due to the presence of antioxidants and vitamin C (30).

27. Treats Dandruff

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Did you know amla juice is an effective way to get rid of dandruff? The Vitamin C-rich juice prevents accumulation of dandruff on your scalp (31).

28. Improves Pigmentation

Most hair dyes contain amla powder. This is because this humble fruit helps fight pigmentation while making your hair darker and thicker. Amla juice is the best to treat hair discoloration and stop graying of hair (32).

29. Conditions Hair

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Amla juice acts as a great conditioner for dry and rough hair.

You can mix some amla juice with henna and apply it on your hair (33). This will counteract the drying nature of henna, making your hair look healthy. You can also use it as a hair wash to add extra shine and bounce.

30. Scalp Cleanser

If you are looking for an easy way to cleanse your scalp without making it messy and unmanageable, amla juice is the answer.

Add a few drops of amla juice to an egg, beat it and massage your hair with it. Amla juice will mask the smell of eggs and make your shiny and silky. It also cleans and nourishes your scalp (34).

31. Prevents Hair Problems

Besides strengthening your hair, amla juice also tackles several hair problems like hair loss, split ends and frizzy hair (35).

See, how many benefits drinking a glass of this juice can give you!

How To Prepare Amla Juice

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Today, amla juice is commercially available in medical stores, but there is nothing like homemade one right?

Here is a simple process to make amla juice at home.

What You Need
  • 1 cup Amla (Indian Gooseberry), cut into pieces
  • 1 cup sugar
  • A pinch of salt
  • A pinch of cardamom powder (optional) for a glass of amla juice
How To Make
  1. Wash and dry the amlas and place them in a bowl.
  2. Adding 1 ½ cups of water to the pressure cooker and place the bowl in it. Cover the pressure cooker with its lid and light the stove.
  3. Switch off the stove after one whistle. Remove the bowl from the stove when there is no pressure in the cooker.
  4. Now, gently touch the gooseberry to see if it has cooled down. Press the amla with your fingers and remove the seeds.
  5. Grind sugar into a fine powder.
  6. Grind the amla pieces. If you find it difficult to grind them, add some sugar powder and then grind them.
  7. To prepare the amla juice concentrate, mix the amla paste with sugar powder and salt. Place this concentrate in a freezer safe box and store it in the freezer.
  8. Add 2 to 3 spoons of this concentrate to a glass of water whenever you require amla juice. You can add some cardamom powder and stir well.


  1. Though it is usually sweetened by adding sugar, you can add a little jaggery or brown sugar, salt and pepper to the drink to get a different taste. You can also flavor it with a little cardamom powder.
  2. Since amlas are slightly bitter in taste, you can initially cook them in water. This will make them soft and less bitter.
  3. This juice concentrate can be stored in the freezer for 8 months or more. However, it changes color in course of time.

Preservation Of Amla Juice

To preserve amla juice, ensure that the quantity of the juice is equal to the capacity of the jar. For instance, 500 g of amla juice should be stored in a 500 g capacity glass or container. Add 2 tablespoons of sodium lactate and mix well. This juice can be preserved in the refrigerator for 8-10 months. Sodium lactate is easily available at a chemist or any store that sells food chemicals.

A Word Of Caution

Even though amla juice is natural if it’s made at home, consuming it in certain conditions can actually backfire. Take a look:

  • Never have it on an empty stomach as it can trigger hyperacidity, which can be quite painful.
  • Having amla juice more than twice a day can harden the stools, causing constipation.
  • If you have diabetes, consult your doctor before you drink amla juice. It is known to lower blood sugar levels, which can actually interfere with your medication.
  • You should always check for allergies before having amla juice.
  • Having more than the recommended quantity can leave you dehydrated due to excessive loss of water from the body.
  • Having it during pregnancy might make you uneasy. So, take your doctor’s advice before consuming amla juice.
  • It is not advisable for small kids to consume amla juice more than necessary, as it may cause diarrhea.

Infographic: 6 Unique Benefits Of Amla Juice

Amla, or Indian gooseberry, has a zingy taste and possesses several therapeutic properties. These berries can be consumed raw or in the form of juice. Though one may take some time to acquire its taste, amla juice has several health, skin, and hair benefits. In the infographic below, we have listed the most important of these gooseberry juice benefits. Take a look.

6 unique benefits of amla juice (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

The health benefits of amla juice can be attributed to its nutrients. It is packed with many beneficial nutrients, especially vitamin C. The juice relieves asthma, bronchitis, constipation, and piles, promotes detoxification of the body, and improves vision, heart, bone, and oral health. It also addresses skin issues like pigmentation, acne, and pimple scars. Amla juice also positively affects hair health and manages dandruff effectively. You can make amla juice at home with simple ingredients. It can be preserved for 8 to 10 months. However, consuming it in excess may aggravate acidity, dehydration, and allergies. Hence, consume it in moderation. If you experience any adverse effects, stop intake and immediately consult your doctor.

Frequently Asked Questions

How long does it take for amla juice to work?

Anecdotal evidence suggests that it takes about 2-3 months to see the results of amla juice.

Is amla hot or cold?

Amla is known for its cooling properties, making it a good option to keep cool during the summer.

Can anyone drink amla juice?

Amla juice is generally safe for most people to consume. However, it is always advisable to consult a healthcare professional before adding it to your diet. It may have blood-thinning properties and can drastically lower blood sugar levels. So people with bleeding disorders or diabetes should be cautious while consuming it.

Is amla juice acidic or alkaline?

Amla juice is acidic and has a sour taste. Though amla juice is acidic, it has an alkalizing effect on the body, which helps neutralize excess acid in the stomach and reduce inflammation. It is rich in antioxidants and other compounds that help balance the pH levels and reduce oxidative stress.

Is amla good for blood pressure?

Amla can be beneficial for blood pressure management. It is rich in antioxidants and nutrients that may help reduce inflammation and oxidative stress and lower cholesterol levels, which are factors known for increasing high blood pressure (32).

Key Takeaways

  • Amla is the common name of Indian Gooseberry and it is rich in antioxidants, vitamins, and minerals.
  • Cook amla with water in a cooker, grind the flesh with powdered sugar and preserve it in the freezer. Mix this amla concentrate with water to make the amla drink.
  • It helps digestion and fat loss, boosts immunity and anti-inflammatory action, and also lowers blood sugar levels.
  • It exfoliates the skin as well as prevents hair loss and other hair problems, thus working magic on the overall health of your skin and hair.
amla juice benefits

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Amla is a superfood packed with numerous health benefits. Check out the video to learn why you should eat it and get three easy recipes to include it in your diet.

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

    1. PA comparative clinical study of hypolipidemic efficacy of Amla (Emblica officinalis) with 3-hydroxy-3-methylglutaryl-coenzyme-A reductase inhibitor simvastatin
  1. PA comparative clinical study of hypolipidemic efficacy of Amla (Emblica officinalis) with 3-hydroxy-3-methylglutaryl-coenzyme-A reductase inhibitor simvastatin
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