hat warm glass of amla water, made from the tart Indian gooseberry, has become a morning ritual for many. It is often praised for improving digestion, boosting immunity, and giving the skin a natural glow. The appeal lies in its simplicity and traditional roots, but like any health trend, it is worth understanding the facts before making it a habit.



A peer-reviewed clinical trial published in the found that daily supplementation of amla in healthy adults showed no adverse effects over four weeks, suggesting good short-term tolerance. However, this does not mean that amla water is completely free from side effects. When consumed in excess or by people with certain health conditions, it can cause unexpected reactions.







What is Amla water and why do people drink it

Amla water is made by soaking fresh amla fruit or mixing amla powder in water overnight. This tangy infusion is rich in vitamin C , polyphenols, and tannins. Ayurveda has long recommended it for detoxification, digestion, and hair health.

Scientific evidence supports some of these claims. Research shows that amla may help improve antioxidant status, support heart health, and reduce oxidative stress. Still, while it can be beneficial, too much of it or improper timing of consumption can lead to side effects.







Common side effects of amla water





Acidity and stomach discomfort

Amla is naturally acidic and high in vitamin C, which can irritate the stomach lining. For people who suffer from gastritis or acid reflux, drinking amla water on an empty stomach may worsen heartburn or cause cramps.




Constipation and dryness

Due to its astringent properties, excessive amla intake can sometimes cause constipation or hard stool. The tannins in amla can make bowel movements less smooth when consumed in large amounts.




Blood sugar fluctuations

Amla has mild glucose-lowering effects, which may benefit healthy individuals but can be risky for people taking medication for diabetes. When combined with antidiabetic drugs, it might lead to hypoglycaemia, or low blood sugar levels.




Increased bleeding risk

Some studies indicate that amla can have blood-thinning properties. For those on anticoagulant medications or preparing for surgery, large doses of amla water might increase the risk of bleeding.




Dehydration and skin dryness

Amla is slightly diuretic, meaning it may increase urine output. When taken in excess, this can cause dehydration and dry skin or scalp, especially if one does not drink enough water throughout the day.







Who should be cautious about drinking amla water

• People taking diabetes medication, due to the risk of low blood sugar


• Those with bleeding or clotting disorders


• People with acid reflux or gastritis


• Pregnant or breastfeeding women, as safety data is limited


• Individuals with chronic kidney or liver conditions should seek medical advice before daily use

How to consume amla water safely

• Use one teaspoon of amla powder or about 20–30 ml of amla juice diluted in a glass of water.


• Avoid drinking it first thing in the morning if you have acid reflux or a sensitive stomach.


• Stay hydrated throughout the day to balance its diuretic effect.


• Consult a healthcare professional before making it a daily habit, especially if you take prescription medication.


• Monitor your body’s reaction; if you notice bloating, cramps or other discomfort, reduce your intake.

Amla water is a simple, natural tonic with real nutritional value, but moderation is key. The short-term studies so far suggest that it is safe for healthy adults when taken in small quantities. Yet overconsumption can cause side effects ranging from acidity to constipation or dehydration.



Treat amla water as a supportive wellness practice rather than a cure-all. Drink it thoughtfully, pair it with a balanced diet and be mindful of your body’s signals. When used wisely, it can be a refreshing and beneficial addition to your daily routine.







Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.










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