Does AMLA increase hemoglobin? A Comprehensive Look

December 19, 2025 •

3 min read

A single 100-gram serving of fresh amla berries provides over 300mg of Vitamin C, a powerhouse nutrient known to significantly impact the body's ability to absorb iron. This makes the Indian gooseberry, or amla, a popular subject of discussion when it comes to naturally boosting hemoglobin levels.

Quick Summary

Amla indirectly helps increase hemoglobin levels primarily by enhancing the body's absorption of iron from other dietary sources due to its rich Vitamin C content. While not a primary source of iron, its combination with iron-rich foods is a powerful strategy for combating anemia.

Key Points

Indirect Action: Amla primarily increases hemoglobin indirectly by boosting your body's absorption of iron, not by supplying a large amount of iron itself.
Vitamin C is Key: Its exceptionally high Vitamin C content is the main mechanism for enhancing the bioavailability of non-heme iron from plant-based foods.
Combine with Iron: For best results, consume amla alongside other iron-rich foods like leafy greens, lentils, or jaggery.
Proven in Studies: Some animal and human studies on anemic individuals have shown that amla intake can lead to a significant increase in red blood cell parameters and hemoglobin levels.
Variety of Forms: Amla can be easily added to your diet as juice, powder, or in traditional preparations like murabba, offering flexibility.

Understanding the Link Between Amla and Hemoglobin

Hemoglobin is a protein in your red blood cells that carries oxygen from your lungs to the rest of your body. Low hemoglobin levels, a condition known as anemia, can lead to fatigue, dizziness, and weakness. Iron deficiency is one of the most common causes of anemia. This is where the role of amla becomes crucial, though it's important to understand it's not a direct iron supplement.

The Science of Iron Absorption and Vitamin C

Amla's most significant contribution to improving hemoglobin is its incredibly high concentration of Vitamin C (ascorbic acid). Vitamin C plays a vital role in converting non-heme iron, the type found in plant-based foods, into a form that is more easily absorbed by the body. By consuming amla alongside iron-rich meals, you can supercharge your body's ability to utilize the iron you consume, thereby supporting healthy red blood cell production and increasing hemoglobin levels. Some studies, including experimental ones on animal subjects, have shown significant increases in red cell parameters and hemoglobin with regular amla administration. While robust, large-scale human clinical trials are less common, the physiological mechanism is well-understood.

How to Incorporate Amla into Your Diet

There are numerous ways to add this tart, fibrous fruit to your daily routine to enhance its hemoglobin-boosting benefits. Combining amla with iron-rich foods can maximize its effect. Here are some popular methods:

Amla Juice: A simple and effective method is to drink fresh amla juice. Many traditional remedies suggest mixing it with a teaspoon of jaggery (a natural iron source) for a dual benefit.
Amla Powder: The powdered form can be mixed with water, honey, or added to smoothies. This is a convenient option for those who don't have access to fresh fruit year-round.
Amla-Jaggery Preparations: Consuming amla in traditional Indian recipes like murabba (preserve) or achaar (pickle) is not only delicious but also combines amla with jaggery, a potent iron source.
Amla Smoothies: Blend fresh or powdered amla with other iron-rich ingredients like spinach, dates, or beetroot for a nutrient-dense beverage.
Raw Amla: For the purists, simply eating the raw fruit is the most direct way to get its nutrients. Some find the taste too astringent, but its benefits are undeniable.

Pairing Amla for Maximum Benefit

To effectively increase hemoglobin, it is crucial to combine amla with foods that are high in non-heme iron. Here is a guide on how amla compares to and can be combined with other common iron-boosting foods.


Food Item	Primary Benefit	Amla's Role	Best Combination Strategy
Amla	High Vitamin C	Enhances iron absorption	Combine with leafy greens or dates.
Spinach	Rich in iron (non-heme)	Amla's Vitamin C boosts absorption	Add amla powder or juice to spinach smoothies.
Jaggery	Excellent iron source	Aids in iron absorption	Mix amla juice or powder with jaggery.
Beetroot	Iron-rich, boosts RBC production	Enhances iron absorption	Blend amla and beetroot for a powerful juice.
Lentils & Legumes	Rich in non-heme iron	Amla's Vitamin C increases absorption	Squeeze amla juice into dal or lentil soups.
Red Meat	Rich in heme iron (better absorbed)	Not required, but provides additional antioxidants	N/A, as heme iron absorption is high without Vitamin C.

Scientific Support and Context

Studies on amla's effect on hematological parameters are promising. For instance, a 2016 study published in the Pakistan Armed Forces Medical Journal found that amla administration in rabbits resulted in a significant increase in hemoglobin, packed cell volume (PCV), and red cell count (RCC). Another experimental study focusing on anemic adolescent girls demonstrated a mean hemoglobin increase after daily consumption of fresh amla juice alongside elemental iron, confirming its beneficial effect on iron absorption. While these studies provide strong support, it is important to remember that dietary changes should complement, not replace, medical advice, especially for diagnosed anemia. For more information on the role of Vitamin C, consider this resource from a reputable source like WebMD.

Conclusion

In summary, while amla does not contain significant amounts of iron itself, its potent Vitamin C content is a key player in the process of increasing hemoglobin. By enhancing the body's ability to absorb non-heme iron from other foods, amla becomes a valuable ally in the fight against iron deficiency anemia. Incorporating amla into a balanced, iron-rich diet through juice, powder, or traditional preparations can be a proactive and delicious way to support your body's hemoglobin levels.

Frequently Asked Questions

Amla boosts hemoglobin by acting as a powerful iron absorption enhancer. Its very high Vitamin C content helps the body convert non-heme iron from plant-based foods into a more easily absorbable form.

To maximize iron absorption, it is best to consume amla alongside iron-rich foods. Mixing amla juice or powder with ingredients like jaggery, beetroot, or spinach is an effective strategy.

While iron supplements directly address iron deficiency, consuming amla can improve the efficacy of iron from both supplements and food. It is not a replacement for a doctor-prescribed treatment for anemia.

Amla is generally safe for most people. However, due to its acidic nature, those with hyperacidity or sensitive stomachs should be cautious. Always consult a healthcare provider for personalized advice.

The timeframe for increased hemoglobin levels varies by individual and depends on overall diet and the severity of anemia. Studies involving regular intake alongside iron sources suggest noticeable improvements over several weeks to months.

Pregnant women should consult their doctor before making significant dietary changes. While amla is generally safe and beneficial, it's best to ensure it fits into their specific nutritional plan, especially if prescribed medication for anemia.

Both fresh amla and amla powder are effective, as the high Vitamin C content is retained in both forms. The best choice depends on convenience and personal preference. The key is consistency.