What is amla and what makes it beneficial for cardiovascular health?

Amla (Phyllanthus emblica), also called Indian gooseberry, is Ayurvedic superfruit extremely rich in vitamin C, polyphenols, and antioxidants. Amla provides powerful cardiovascular benefits including improving endothelial function (blood vessel lining health), reducing LDL oxidation and inflammation, supporting healthy lipid profiles, and providing antioxidant protection. Standardized amla extracts like CAPROS® have clinical research demonstrating cardiovascular benefits.

What is endothelial dysfunction and why is it important?

Endothelial dysfunction is impairment of the endothelium (inner lining of blood vessels), an early step in atherosclerosis development. Healthy endothelium regulates blood pressure, prevents clotting, and controls inflammation. Dysfunction leads to reduced nitric oxide production, increased inflammation, and arterial stiffness. Risk factors include high cholesterol, diabetes, obesity, smoking, and metabolic syndrome. Improving endothelial function is crucial for cardiovascular disease prevention.

What does clinical research show about amla for cardiovascular health?

Clinical studies demonstrate CAPROS® (standardized amla extract) significantly improves endothelial function in metabolic syndrome patients. Research shows improvements in flow-mediated dilation (measure of endothelial function), reduced inflammation markers, improved lipid profiles, and decreased oxidative stress. Studies used 250-500mg daily doses showing dose-dependent benefits. Amla's effects on endothelial function are particularly important given endothelial dysfunction's role in atherosclerosis.

How does amla reduce inflammation and oxidative stress?

Amla contains extremely high levels of polyphenols and vitamin C providing potent antioxidant activity. These compounds scavenge free radicals, reduce lipid peroxidation (fat oxidation), inhibit LDL cholesterol oxidation (key atherosclerosis step), and reduce inflammatory markers like CRP and cytokines. Amla's multi-targeted antioxidant and anti-inflammatory effects address multiple cardiovascular disease risk factors simultaneously.

What is the recommended amla dosage for cardiovascular benefits?

Clinical studies use 250-500mg daily of standardized amla extract (CAPROS® or similar). The 500mg dose shows stronger effects than 250mg in research. Look for products standardized for polyphenol content and low-molecular-weight tannins. Effects on endothelial function appear within 12 weeks of consistent use. Amla can also be consumed as fresh fruit, juice, or powder, though standardized extracts ensure consistent active compound levels.

Reduce Artery Blocking Lipid-Inflammation

Arterial disease often initiates in youth and rapidly worsens with age.¹

As blood flow is obstructed, people suffer diminished energy and cognition.

Progressive arterial blockage can manifest as coronary heart disease, ischemic stroke, and other bodily impairments.¹

Factors that contribute to arterial occlusion include chronic inflammation, oxidative stress, and elevated lipids.¹

Placebo-controlled human trials have found that a fruit extract can lower artery-damaging lipids, thus providing a non-drug approach to support cardiovascular health.^2,3

How Occlusive Heart Disease Develops

Coronary artery disease develops as plaque builds up in blood vessels feeding the heart muscle.

As coronary blood flow diminishes, the heart becomes oxygen and nutrient deprived. The first sign of a problem can be angina pain and/or heart attack.⁴

Many factors initiate and worsen atherosclerosis. Prevention before severe coronary artery obstructions (or aortic stenosis) manifests is considered the most effective strategy.¹

This includes lowering inflammatory markers and lipids like triglycerides apolipoprotein B, and LDL when elevated.

The Lipid Link

The lipid link A contributor to cardiovascular diseases is a person’s lipid profile.

High blood levels of certain lipids (fats) promote atherosclerotic lesions. Over time, occlusive plaque reduces blood flow and boosts heart attack/stroke risk.

For example, elevated levels of oxidized low-density lipoproteins (ox-LDL), can damage endothelial cells that line arteries. Endothelial dysfunction is a key factor in the initiation and worsening of atherosclerosis.

High triglycerides increase oxidative stress and the production of pro-inflammatory biochemicals.⁵ Elevated triglycerides also induce artery-clogging blood clots by increasing production of certain clotting factors.⁶

Excess triglyceride levels are associated with small-dense LDL particles, very-low-density lipoproteins (VLDL), and other particles that promote atherosclerosis.^7,8

Maintaining healthy lipid and inflammatory levels is a key factor in cardiovascular risk reduction.

Clinical Results

Animal studies found that amla fruit reduces LDL and triglycerides.^9-12

To test these findings in people, scientists developed an amla fruit extract standardized to a 60% content of tannins.

This standardized tannin concentrate delivers an amla extract dose that has a long-lasting antioxidant effect.

In a 12-week clinical trial,³ volunteers with metabolic syndrome (a cluster of conditions that increase cardiovascular disease risk) were divided into three groups:

One took a placebo twice daily,
Another took 250 mg of amla extract twice daily, and
A third group took 500 mg of amla extract twice daily.

Both of the amla doses were shown to be more effective than placebo at improving the measured outcomes. But the higher dose showed substantially greater reductions in cardiovascular disease risk factors.

In the group taking 500 mg twice daily of amla extract:³

LDL cholesterol decreased 21.8%,
Protective HDL increased 22.2%,
Triglycerides decreased 19.2%,
Endothelial function was restored to normal range (indicated by improvement in Reflective Index (a validated method to evaluate endothelial function) > 6%).
The inflammatory marker CRP decreased 53.8%, and
Levels of the body's antioxidant, glutathione, increased 53.2%.

Each of the above effects have been shown in other studies to reduce cardiovascular risks. There were no serious adverse effects.

What You Need to Know: Control Lipids and Reduce Heart Disease Risk

Cardiovascular disease is the leading cause of death in America.
Amla fruit extract has been shown in studies to improve lipid levels and other factors that drive cardiovascular disease.
In a clinical study, taking 500 mg of amla extract twice daily reduced LDL cholesterol by 21.8%, triglycerides by 19.2%, and total cholesterol by 11.1%. It also led to remarkable improvements in endothelial dysfunction, inflammation, and oxidative stress.
The reduction in total cholesterol alone translates to a roughly 30% reduction in heart disease risk when assessed by conventional standards.

Vascular Risks and amla Fruit

Vascular Risks and amla Fruit Elevated lipids are not the only cause of atherosclerosis. Other cardiovascular risk factors include:

Endothelial dysfunction. When endothelial cells lining the walls of blood vessels lose normal function, it promotes atherosclerosis.^13,14 Cell and human studies show that amla extract enhances production of nitric oxide, a compound that signals arterial walls to relax and maintain blood flow.^2,3,15-17In a clinical trial of hypertensive patients on medication, amla extract has shown modest improvement in blood pressure in participants receiving amla extract as compared to placebo.²⁵
Oxidative Stress. Clinical and preclinical studies have demonstrated that amla reduces oxidative stress in three ways: It inhibits production of free radicals that damage blood vessels, neutralizes existing free radicals, and boosts production of natural cellular antioxidants such as glutathione.^3,18-23,26
Chronic Inflammation. Inflammation contributes to the formation of atherosclerotic plaque. The inflammatory marker C-reactive protein (CRP) is an independent predictor of coronary heart disease.³ In preclinical and clinical studies, amla has demonstrated anti-inflammatory properties.^24,25

Optimal Cholesterol Goals:

Optimal Cholesterol Goals: People with a family history or with modestly elevated LDL and other atherogenic risk factors may wish to take amla extract to reduce dangerous lipid and inflammatory markers.

Those with high cholesterol who do require statins may consult their physician to discuss the option of adding 500 mg of amla extract twice daily.

If you currently take a prescribed lipid-lowering drug, do not stop taking it, and do not reduce its dosage, until you have consulted your physician.

The most effective way of measuring individual responses to amla or any lipid controlling compound is with follow-up blood testing.

Summary

Summary Multiple factors contribute to cardiovascular disease. Studies on animals and humans show that amla fruit extract broadly reduces these risk factors.

In a clinical study, taking 500 mg of amla extract twice daily significantly reduced endothelial dysfunction, inflammation, and oxidative stress, along with elevated triglycerides and LDL.

Improvement in protective HDL levels was also observed.

The most effective way of assessing individual responses to amla or any lipid controlling compound is with blood tests that include LDL, HDL, C-reactive protein, and other vascular risk markers.

+ References

Available at: https://www.uptodate.com/contents/overview-of-risk-factors-for-development-of-atherosclerosis-and-early-cardiovascular-disease-in-childhood . Accessed July 21, 2023.
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Usharani P, Merugu PL, Nutalapati C. Evaluation of the effects of a standardized aqueous extract of Phyllanthus emblica fruits on endothelial dysfunction, oxidative stress, systemic inflammation and lipid profile in subjects with metabolic syndrome: a randomised, double blind, placebo controlled clinical study. BMC Complement Altern Med.2019May 6;19(1):97.
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