Amla, also called Indian gooseberry or amalaki, comes into season from November, with the peak harvest in northern India from mid-December to the end of January. In Ayurveda, amla has been treasured for thousands of years as one of the most nourishing fruits. If you’re pregnant this winter and following an Ayurvedic pregnancy diet, you may be wondering whether it’s safe to enjoy, and whether it can help you.
The short answer
Amla as part of your food is considered likely safe, but concentrated amla supplements are not recommended in pregnancy, because there isn’t enough safety evidence.
In this guide, I look at what the research says, how amla fits into traditional Ayurvedic pregnancy care, and how to enjoy it safely.
In this article
Is amla safe in pregnancy?
As a food: likely safe
According to RxList, amla is considered likely safe for most people when eaten in the amounts normally found in food. Drugs.com reports no major toxicities for the fruit itself.
As a supplement: not enough evidence
The picture is different for powders, capsules and extracts:
- RxList says there isn’t enough reliable information about taking amla as medicine during pregnancy or breastfeeding, and advises sticking to food amounts.
- Drugs.com notes that “information regarding safety and efficacy in pregnancy and lactation is lacking”.
- Healthline advises avoiding amla supplements if you’re pregnant, breastfeeding or trying to conceive.
What the NHS says about herbal remedies in pregnancy
The NHS gives clear advice on herbal remedies in pregnancy:
- Not all “natural” remedies or complementary therapies are safe in pregnancy.
- Some products may not be high quality and may contain harmful substances such as lead.
- Don’t take herbal remedies if you’re trying to get pregnant.
- Tell your midwife, doctor or pharmacist if you use any herbal remedy.
- Complementary therapies cannot replace antenatal care.
At Keyajee, we work alongside your NHS antenatal care, never instead of it, with Ayurvedic pregnancy support tailored to each trimester.
Amla, vitamin C and iron in pregnancy
Why iron matters more in pregnancy
If you don’t have enough iron, you can develop anaemia, which may cause tiredness, shortness of breath, a racing or pounding heartbeat and unusually pale skin, according to the pregnancy charity Tommy’s.
Your iron levels are checked in routine blood tests at your booking appointment and again at around 28 weeks, and the NHS advises that your GP or midwife will recommend iron supplements if you need them.
How vitamin C helps
Fruit and vegetables that contain vitamin C help your body absorb iron. Tea and coffee, including decaffeinated versions, can stop iron being absorbed, so Tommy’s suggests avoiding them with meals if you’ve been told you’re anaemic.
A systematic review published in the Proceedings of the Nutrition Society in 2017 found that adding vitamin C to a meal increases how much iron the body absorbs from plant foods.
Where amla fits
Amla is an exceptionally rich source of vitamin C: a single fruit contains several times the daily vitamin C reference intake for adults. That makes a small amount of fresh amla a natural partner for iron-rich plant foods such as:
- beans, lentils and chickpeas
- soya products such as tofu
- nuts and dried fruit such as dried apricots
- wholemeal bread and fortified breakfast cereals
Planning ahead? Our guide to preparing for pregnancy with Ayurveda covers diet and lifestyle before you conceive.
Important: amla is not a treatment for anaemia
If you’ve been diagnosed with anaemia, follow the treatment your doctor or midwife prescribes.
Amla, heartburn and digestion in pregnancy
Why heartburn is so common
It can be caused by hormonal changes, the growing baby pressing on your stomach, and the muscles between your stomach and gullet relaxing, which lets stomach acid come back up.
The Ayurvedic view
In Ayurveda, heartburn is often linked to excess Pitta, the dosha associated with heat and digestion. Amla’s cooling nature is one reason it is traditionally valued for digestive comfort.
What the research on amla shows
In a 2018 randomised, placebo-controlled trial published in the Journal of Integrative Medicine, 68 adults with non-erosive reflux disease took 500 mg of amla or a placebo twice a day for four weeks. The amla group had greater reductions in the frequency and severity of heartburn and regurgitation, and no side effects were reported.
However, this trial did not include pregnant women, and the authors noted its small size and short length. It doesn’t tell us whether amla supplements are safe or effective for heartburn during pregnancy.
What the NHS recommends
The NHS advice on heartburn in pregnancy is to:
- eat smaller, more frequent meals rather than three large ones
- prop up your head and shoulders in bed
- cut down on caffeine and rich, spicy or fatty foods
- stop smoking and avoid alcohol
- ask a pharmacist, midwife or GP about remedies that are safe in pregnancy if these changes don’t help
The NHS also notes that fruit and vegetables provide fibre, which helps digestion and can help prevent constipation.
Amla, blood sugar and gestational diabetes
Gestational diabetes is high blood sugar during pregnancy. It usually goes away after birth, typically develops in the middle or later stages of pregnancy, and is managed with a healthy diet, regular activity and diabetes medicines if needed, as Guy’s and St Thomas’ NHS Foundation Trust explains.
This matters because amla may lower blood sugar. In a small study of 32 people, 1–3 g of amla powder daily for 21 days lowered fasting and after-meal blood sugar, as reported by Healthline. RxList warns that taking amla with diabetes medicines might make blood sugar drop too low.
Watch the sugar
Amla murabba, candy and sweet chutneys are often very high in sugar, and pickles can be high in salt. If you have gestational diabetes or take diabetes medicine, talk to your diabetes team before taking any amla supplement.
Amla in Ayurvedic pregnancy care
Garbhini paricharya: Ayurveda’s pregnancy regimen
Ayurveda has a detailed system of antenatal care called garbhini paricharya. A 2025 review describes it as covering diet, lifestyle, herbal remedies and therapies. Traditionally, it aims to prevent complications, support the baby’s development, and prepare the mother for childbirth and recovery. Read our month-by-month guide to Ayurvedic pregnancy care and learn what Garbha Sanskar is.
Where amalaki appears
The same review found that amalaki appears in the classical text Yogaratnakar among the general foods suggested in pregnancy, alongside draksha (grapes) and sour and sweet foods. It is not part of the month-by-month regimen.
Why amla suits winter
Ayurveda follows ritucharya, the practice of eating and living with the seasons. Amla ripens in early winter (hemanta), when Ayurveda traditionally recommends nourishing, strengthening foods. Eating amla in its natural season fits this seasonal rhythm.
How Ayurveda describes amla
| Ayurvedic property | Amla |
|---|---|
| Rasa (taste) | Mainly sour; five of the six tastes, all except salty |
| Guna (qualities) | Light (laghu) and dry (ruksha) |
| Virya (potency) | Cooling (shita) |
| Vipaka (post-digestive effect) | Sweet (madhura) |
| Dosha effect | Balances Vata, Pitta and Kapha; especially suited to Pitta |
| Category | Rasayana (rejuvenating) |
Source: Chauhan et al., Pharmacognosy Research, 2026.
“
When pregnant women ask me about amla, I always say: enjoy it as a food, not as a medicine. A little fresh amla with your dal, or a spoonful of homemade chutney with lunch, is the traditional way. It brings amla’s cooling, nourishing qualities to your plate without the risks of strong powders or extracts. And whatever you eat or take, keep your midwife in the loop.
— Vaidya Seema Datta, founder, Keyajee Ayurvedic Clinic
Every pregnancy is different, so speak to a qualified practitioner, such as at an Ayurvedic consultation, before using any food or herb as a regular remedy.
Food or supplement? How to enjoy amla safely
Likely safe
Amla as food
- Considered likely safe in food amounts
- No major toxicities reported for the fruit
- Wash fresh fruit carefully
Not recommended
Amla supplements
- Powders, capsules and extracts: not enough reliable safety information
- Best avoided if pregnant, breastfeeding or trying to conceive
- Some herbal products may contain lead
Where to buy amla in the UK
Fresh amla is not sold in most UK supermarkets. Look for fresh or frozen amla at Indian and Asian grocers, usually from November to February. Frozen amla is a good option out of season.
Traditional ways to enjoy amla as food
- Have it with meals rather than with tea or coffee, which can reduce iron absorption.
- Count it towards your 5 a day: the NHS recommends at least 5 portions of a variety of fruit and vegetables daily. Juice counts as a maximum of one portion (150 ml) a day. Shop-bought amla “health juices” are often concentrated, so treat them like supplements.
- Enjoy murabba and amla candy only occasionally, as they are high in sugar.
- Always wash fresh fruit carefully.
If you’re ever advised to take a herbal product
If a doctor or practitioner recommends a herbal product at any stage, buy it carefully:
- Look for a THR mark and product code on the packaging, which the NHS says shows it is registered in the UK.
- THR-registered products meet required standards of quality, safety and evidence of traditional use, and, according to the MHRA, carry a nine-digit number starting “THR”.
- Don’t buy unlicensed herbal medicines online, as the NHS warns they may not be safe.
- A 2008 study in JAMA found that about 1 in 5 Ayurvedic products bought online contained lead, mercury or arsenic.
What the NHS recommends in pregnancy
Alongside a healthy, varied diet, the NHS recommends specific pregnancy vitamins and supplements:
| Supplement | NHS advice |
|---|---|
| Folic acid | 400 micrograms a day, ideally from 3 months before you conceive, until 12 weeks of pregnancy. Some people need a higher 5 mg dose from their GP. |
| Vitamin D | 10 micrograms a day; consider a supplement between September and March. Take it all year if you cover most of your skin outdoors or spend a lot of time indoors, and consider it if you have black or brown skin. Don’t take more than 100 micrograms a day. |
| Vitamin A | Don’t take cod liver oil or supplements containing vitamin A (retinol), and avoid liver. |
| Iron | Checked at booking and around 28 weeks; supplements only if your GP or midwife recommends them. |
If you’re eligible for the Healthy Start scheme, you can get free vitamins with folic acid and vitamin D. The NHS also says there’s no need to “eat for 2”, even if you’re expecting twins or triplets.
When to avoid amla or check first
Speak to your midwife, GP or practitioner before taking amla in any concentrated form, and especially if:
- You have gestational diabetes or take diabetes medicineAmla may lower blood sugar, and medication may need adjusting.
- You have a bleeding disorder or take blood-thinning medicineRxList notes amla may increase the risk of bleeding or bruising. Memorial Sloan Kettering reports that it increased the antiplatelet effect of clopidogrel and aspirin in people with type 2 diabetes.
- You have a planned caesarean or other surgeryStop amla supplements at least 2 weeks beforehand.
- You’ve been diagnosed with anaemiaFollow your prescribed iron treatment; amla is not a substitute.
- You’re trying to conceiveThe NHS advises against taking herbal remedies when trying to get pregnant. At Keyajee, any herbs are only suggested after a full consultation, alongside your GP or fertility clinic. See our fertility care page for preconception support.
- You’re unwell with a cold or fluCheck with your midwife or pharmacist before taking any remedy.
This article is for general information and is not medical advice. It does not replace your antenatal care. Always tell your midwife or doctor about any herbal products you use.
Frequently asked questions
Is amla good for pregnancy?
As a food, amla is considered likely safe and is a rich source of vitamin C. There isn’t enough reliable evidence on medicinal amounts in pregnancy, so stick to food amounts.
Is amla (Indian gooseberry) safe in pregnancy?
Yes, as a food. Indian gooseberry is another name for amla, so the same advice applies: enjoy it as food and avoid concentrated supplements unless a professional advises otherwise. Amla isn’t the same fruit as the gooseberries sold in UK supermarkets in summer.
Can I take amla powder, juice concentrate or capsules while pregnant?
There isn’t enough reliable safety information, Healthline advises avoiding amla supplements in pregnancy, and the NHS advises caution with herbal medicines in pregnancy. Check with your midwife or doctor first.
Does amla help with iron in pregnancy?
Amla is rich in vitamin C, and vitamin C helps your body absorb iron from plant foods eaten at the same meal. It doesn’t replace iron treatment if you have anaemia.
Does amla help with heartburn in pregnancy?
A small trial found amla reduced reflux symptoms in adults, but it didn’t include pregnant women. Follow the NHS heartburn advice and ask your midwife or pharmacist before trying supplements.
Is amla safe if I have gestational diabetes?
Amla may lower blood sugar and could make it drop too low alongside diabetes medicines. Speak to your diabetes team before taking any amla supplement, and avoid sugary forms such as murabba.
Is amla used in Ayurvedic pregnancy care?
Yes. The classical text Yogaratnakar lists amalaki among general foods in pregnancy, and Ayurveda values amla as a cooling, nourishing rasayana.
Where can I buy amla in the UK?
Look for fresh or frozen amla at Indian and Asian grocers. Fresh amla is easiest to find from November to February.
When is amla in season?
From November, with the peak harvest in northern India from mid-December to the end of January.
Enjoy amla season, safely
Amla can be a nourishing part of your pregnancy diet this winter, especially as a vitamin C-rich partner to iron-rich meals. Three simple rules:
Personalised Ayurvedic support in pregnancy
At Keyajee, Ayurvedic care for pregnant women is our speciality, and we work alongside your NHS antenatal care. Get advice on diet and wellbeing at our Central London clinic or online.
