The internet is gaga over the amazing Amla juice benefits for health, hair and skin. But are they all true? Is Amla juice worth the hype? Science says Yes! This ancient Ayurvedic medicine is now gaining attention in the modern world for its incredible nutritional value and therapeutic advantages.

Amla Juice or Indian gooseberry juice is the liquid extracted from Amla fruit (Emblica Officinalis). It has a greenish-yellow colour and tastes sour, astringent and pungent. It is a key ingredient in many Ayurvedic and herbal medicines.

Some of the different names for Amla juice in popular Indian languages are – Nellikaya juice (Tamil and Kannada), Usirikaya rasam (Telugu), Amlaki Rasa (Bengali), Nellikka juice (Malayalam), etc.

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Nutritional Facts of Amla Juice:

Let us look into the nutritional profile of Amla juice per 30 ml of serving.

Total Energy: 20 Cal

  • Total Carbohydrates – 4.8 gm
  • Total Fiber- 1.2 gm
  • Protein – 0.2 gm
  • Fat – 0 mg
  • Calcium – 3% of DV
  • Iron – 2% of DV
  • Potassium – 2% of DV
  • Magnesium – 2% of DV
  • Sodium – 0% of DV (1.8 mcg)
  • Vitamin C- 525% of DV
  • Vitamin A – 0% of DV (3.2 mcg)

How To Prepare Amla Juice at Home?

Although Amla juice is available as a ready-to-consume drink, purity and quality are big questions. If you can access fresh gooseberries, preparing homemade Amla juice to enjoy maximum benefits with zero risks of chemicals and preservatives is better.

Here is the recipe:


  • Rough Chopped Amla Pieces – 1 cup (Deseeded)
  • Water – ½ Cup

How To Do:

  • Add amla pieces and water to a blender jar.
  • Blend until smooth.
  • Use a strainer to separate the juice from the pulp.
  • Serve the juice immediately.

Serving Suggestion: You can add a dollop of honey to cut down the acidity of this juice.

Note: If you cannot access fresh Amlas, you can buy Patanjali Amla juice, Dabur Amla juice or other trusted Indian brands.

Recommended Dosage of Amla Juice Per Day:

Amla juice does plenty of good to your body in moderate quantities. The recommended daily allowance of this juice is usually 5ml to 20ml. The dosage depends on individual health conditions, age and tolerance limits.

Best Time To Drink Amla Juice:

Amla juice is best had on an empty stomach early in the morning. You can dilute 5-10 ml of amla juice in one cup of water and have it. However, if you suffer from acid reflux or a burning sensation in the stomach, try to have it between meals or consult your physician to determine a suitable time.

Amla Juice Benefits For Health, Skin and Hair:

Ayurveda hails Amla as an ‘Elixir of life’!  Do you know why? But, the ancient healers believed that Amla could cure any ailment, which is not far from the truth. So, let us now see the top uses of Amla juice for the body, backed with scientific facts.

Health Benefits of Drinking Amla Juice:

Here are our 12 evidence-based health benefits of gooseberry juice. Let’s have a look at them.

1. Cures Respiratory Problems:

If you suffer from frequent attacks of cough, cold and breathing problems, it’s time to incorporate Amla juice into your daily routine. A study shows that Amla juice contains powerful antioxidants that can prevent a number of lung-related diseases like Asthma, Bronchitis, etc. (1).  Also, other studies show that mixing Amla juice with honey can work as an excellent tonic to cure chronic cough and fevers.

2. Strengthens Immune System:

It is known that Amla juice has immunomodulatory effects on the body, which helps in strengthening our immune system (2). Scientists attribute this to this juice’s high amounts of antioxidants and Vitamin C, effectively fighting free radicals that damage your cells. The strong anti-microbial properties of Amla juice combat foreign bodies in the body to lower the risk of infections.

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3. Protects Liver From Damage:

One of the biggest benefits of Amla juice is its ability to prevent liver diseases. A study shows that Amla can neutralize the toxic effects of drugs like paracetamol, ethanol, heavy metals, etc., which damage the liver tissues (3). Amla juice is also regarded as a hepatoprotective agent with anti-inflammatory and antioxidant properties to reduce liver inflammation and potential organ degeneration.

4.  Amla Juice Benefits for Diabetes:

A number of studies were conducted to determine the benefits of Amla juice for diabetic patients. It is known that Amla juice has a high concentration of phenolic compounds, which can increase the antioxidant activity in the body to manage Diabetes (4) effectively. It is also known that patients who consumed Amla regularly reported lowered fasting and post-prandial blood sugar levels.

5. Reduces The Risk of Cancers:

Recent studies show that Amla can be beneficial in preventing many types of Cancers (5). The antioxidant properties of Amla juice can fight free radicals that scavenge healthy cells by causing oxidative stress. Also, administering certain doses of this fruit is known to inhibit the growth of tumour cells in the early stages.

See More: Amla Health Benefits

6. Acts as a Blood Purifier:

Amla juice helps in blood purification to support the better circulation of oxygen and the removal of carbon dioxide from the body (6). The antioxidants and polyphenols in this juice help flush out the toxins in the blood to promote healthy system functioning.

7. Reduces Acid Refluxes:

Amla juice is an alkaline food that protects your gut lining from getting damaged due to high stomach acid levels. It is also known that people who consumed Amla juice experienced lessened severity of heartburn due to Gastroesophageal Reflux disease (7).

8. Improves Gut Health:

Studies confirm that Amla juice can strengthen the digestive system by speeding up the breakdown and absorption of food. According to the principles of Ayurveda, Amla can stimulate the digestive fire (Agni) without the side effect of excess acid secretion. Gooseberry juice also benefits in dealing with digestive problems caused due to the Pitta imbalance (8).

9. Cools Body Temperature:

Amla juice works as a natural body coolant during summer. It balances the stomach acids during digestion without generating heat (9). Amla juice works as a heat buster to prevent boils and rashes on the skin and also relieve you from tiredness and fatigue.

10. Improves Eyesight:

Certain studies show that an herbal concoction made with Amla juice and honey can help prevent eye-related problems like Conjunctivitis and Glaucoma (10). Consuming this juice regularly for some time can also sharpen your Eyesight and delay the risk of macular degeneration.

See More: Amla Powder Benefits

11. Better Absorption of Iron:

People who suffer from anaemia or iron deficiency can benefit from Amla juice. It is high in Vitamin C, which can support better absorption of iron from external supplements (11).

12. Amla Juice Benefits Weight Loss:

Amla juice is an excellent health potion loaded with nutrients. It is a low-calorie food that can energize your body and keep you full for a long time. Also, this juice’s digestive properties can help speed up the body’s metabolism for effective weight loss results. Amla juice also contains many antioxidants that fight obesity (12).

Read Also: Amla For Weightloss

Amla Juice Benefits For Skin:

Here are our 3 best nellikai juice benefits for the skin. Let’s have a look at them.

13. Delays Signs of Aging:

Amla juice combats the visible signs of premature ageing with its antioxidant-rich profile. These agents prevent the formation of dark spots, wrinkles, fine lines and skin dryness by reducing the cellular damage caused by free radicals (13). Also, Amla juice supports collagen synthesis to increase skin elasticity for a youthful, radiant appearance.

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14. Protects Skin from UV Damage:

A study performed on mice shows that Amla juice extract effectively reduced UV damage on the skin (14). The juice contains many vitamins, minerals and phenolic compounds, which can prevent the adverse effects of sun damage like dry and flaky skin, poor elasticity and wrinkles.

15. Drinking Amla Juice Makes the Skin Glow:

Amla juice is an excellent detox agent that can flush out unwanted toxins from the body. It hydrates your skin cells and prevents the loss of moisture. By boosting collagen levels, Amla juice also helps in improving the elasticity of the skin. This ingredient’s high amounts of Vitamin C can lighten your complexion and give a natural glow (15).

See More: Patanjali Amla Juice Benefits

Amla Juice Benefits For Hair:

Here are our top 3 amla ras benefits for hair. Let’s have a look at them.

16. Stimulates Healthy Hair Growth:

Amla juice is rich in many hair growths, supporting minerals, vitamins and phytonutrients. Studies also show that when used with other herbal ingredients, Amla juice can be beneficial in treating alopecia or hair loss and promoting hair regrowth for a thicker-looking mane (16).

17. Treats Dandruff:

Amla juice can be extremely beneficial in treating scalp diseases like Dandruff with its anti-inflammatory properties (17). This juice is also high in Vitamin C, which can effectively fight the free radicals in scalp cells and prevent dryness to combat dandruff.

18. Acts as a Natural Hair Tonic:

Amla juice is quite nourishing for your hair. It can enhance hair growth and increase the melanin cells in your strands to prevent premature greying. By using diluted Amla juice as a hair rinse, you can experience a visible difference in the pigmentation of your hair (18).

Other Indian Gooseberry Juice Benefits:

Here are some more advantages of Amla juice to our bodies.

19. Keeps Bad Breath At Bay:

Amla juice can be a saviour if you suffer from bad breath and dental problems. Amla has anti-bacterial properties, keeping oral bacteria at bay (19). Rinsing your mouth with diluted Amla juice can improve oral health and prevent plaque formation, cavities, etc.

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20. Improves Brain Functionality:

Amla juice has many antioxidants like Ascorbic acid, Gallic acid, etc., which prevent the degeneration of Brain cells, which can lead to Alzheimer’s’, sudden brain strokes, etc (20). It also supports better functionality of the Brain and improved memory power.

See More: Amla Oil Benefits

How To Use Amla Juice For Weight Loss?

As mentioned, Amla juice can support weight loss and a healthy and active lifestyle. Experts recommend diluting 10-20 ml of Amla juice in warm water and consuming it early in the morning. This can activate your digestive system and stimulate better bowel movements. Also, having Amla juice on an empty stomach can boost your metabolism and burn more calories during exercise.

Amla Juice Side Effects:

Amla juice is not suitable for everyone. If you have low tolerance limits to the acidity of this drink or have consumed it in excess, you may experience the following side effects.

  • Stomach Upset
  • Gastric Problems
  • Lowered Blood Pressure Levels (if you are on BP medication)
  • A sudden drop in sugar levels (if you are already on insulin or diabetic medications)
  • Diarrhoea
  • Constipation
  • Skin Dryness
  • Excess Weight loss (in those with higher metabolism)
  • Interference with certain medicines (hypertension, heart-related and Diabetes)

Read More: Amla Juice Side Effects

There are plenty of reasons to start drinking Amla juice for good health! With so much to offer, Amla juice certainly deserves the attention it receives from doctors and health aspirants. So, if you believe in the power of nature, it’s time to add this superfood to your daily diet!


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.