Used for well over 2,000 years, triphala is a staple of Ayurvedic medicine. In India, it’s considered the greatest and most versatile of all herbal formulations.
What is triphala, aka triphala churna? It’s a traditional herbal formulation made from the dried powder of three different fruits.
The name comes from combining the Sanskrit words “tri” meaning three, “phala” meaning fruit and “churcha,” which means powder.
Triphala contains gallic acid, ellagic acid and chebulinic acid, which are all strong antioxidants. It also has flavonoids and polyphenols, which have antibacterial, anti-inflammatory and antidiarrheal abilities.
Triphala’s purported uses include the natural treatment of infections, gastrointestinal issues, inflammation, high cholesterol, immune system malfunction and even cancer. When you look at the three fruits individually or triphala as a whole to go along with these benefits, this ancient remedy may be worth adding to your supplement arsenal.
What is triphala?
Triphala is derived from the following three fruits: amla, haritaki and bibhitaki. Dried powder from these three medicinal plants are mixed in equal parts to make a proper triphala powder (or churna).
Each of these fruits has medicinal value on its own so combining the three into triphala can give you all of the individual benefits and more:
- Amla (Emblica officinalis) is also commonly known as Indian gooseberry or amaliki and has been one of Ayurveda’s most prized rejuvenators for centuries. The fruit is very high in vitamin C and is used either alone or in combination with other plants to treat the common cold and fever and as a diuretic, digestive, laxative, liver tonic, restorative and anti-inflammatory agent. Amla is said to have 20 times the vitamin C content of an orange. While useful for all doshas, it’s said to be particularly effective for balancing the Pitta dosha.
- Haritaki or harada (Terminalia chebula) is also called the Tibetan “king of medicine.” Haritaki is widely used in the traditional medicine of India and Iran to treat a variety of health issues, including constipation, dementia and diabetes. It’s also anti-inflammatory and calming to the Vata dosha.
- Bibhitaki (Terminalia bellirica) is another powerful ancient rejuvenator with detoxifying qualities. It is extensively used in traditional Indian Ayurvedic medicine for the treatment of diabetes, high blood pressure and rheumatism. Studies have even shown that this fruit’s extract might be able to inhibit atherosclerosis plaque progression. This fruit is known for its benefits to the dosha known as Kapha.
References to the use of triphala can be found in the Sushrut Samhita, which is dated to 1500 BC. As such, triphala is one of the longest-used herbal remedies in the world.
Triphala contains five of the six tastes recognized in Ayurveda (sweet, sour, bitter, pungent and astringent). It’s only missing the salty taste.
Some triphala preparations also include guggulu, a tree gum resin, for added therapeutic outcomes.
Health benefits
1. May protect against certain cancers
A 2015 study looked at the antiproliferative (stops the growth of cancer cells) and proapoptotic (encouraging the programmed cell death of cancer cells) effects of triphala on colon cancer cells and human colon cancer stem cells. Researchers found that the methanol extract of triphala contains a variety of phenolics, including naringin, quercetin, homoorientin and isorhamnetin.
Overall, they found that the triphala extract was, in fact, able to suppress the spread of and induce cell death of human colon cancer stem cells, making it worthy of further research as a natural anticancer treatment.
The gallic acid in triphala also has been shown in scientific research to have promising anticancer activity, specifically when it comes to prostate cancer cells. Triphala mouth rinse may help reverse tobacco-induced oral precancerous lesions as well, according to a 2014 study.
Therefore, this herbal formulation could be a valuable part of an anticancer diet.
2. Works as a natural laxative
Natural laxatives like triphala tend to be gentler than over-the-counter laxatives, nourish the digestive tract and help produce regular bowel movements. As a result, triphala can help naturally cleanse the colon.
Having regular bowel movements are important for removing bacteria, heavy metal detox and eliminating excess fatty acids from the body.
A colon cleanse can also impact the nervous system positively, which is why it might help symptoms like fatigue and anxiety. When it comes to the elimination process, amla supports intestinal repair, haritaki strengthens the intestinal muscles to contract more efficiently when the bowels need to move and bibhitaki pulls the old mucus off the wall.
A 2011 study showed that a polyherbal formulation in powder form containing isabgol husk, senna extract and triphala extract was an effective, safe and non-habit-forming herbal laxative formulation for constipation relief.
3. Can aid weight loss
There is no shortage of triphala weight loss claims out there, but can triphala really help with weight loss … or is it just hype? Since triphala can encourage regular bowel movements, it makes sense that it could help with weight management, and studies seem to confirm triphala’s ability to fight obesity.
One study looked at obese men and women between 16 and 60 years of age. For 12 weeks, subjects were randomly assigned to take either five grams of triphala or a placebo two times daily.
The triphala group experienced significantly greater decreases in weight as well as waist and hip circumference compared to the placebo group. Triphala has antioxidant, free radical-scavenging and anti-hyperlipidemia abilities, which all have a positive effect on metabolic health and discourage obesity.
4. Helps lower cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. As a result, cholesterol is actually crucial in healthy amounts, but when it’s too high, it can be problematic.
Cholesterol can combine with fat, calcium and other substances in the blood to form plaque. Plaque then slowly builds up and hardens in the arteries, causing them to narrow.
This buildup of plaque, a condition called atherosclerosis, can lead to heart disease, heart attack and stroke.
Triphala can lower cholesterol levels and arterial plaque. A study published in 2023 evaluated the impact of triphala powder on men with hypercholesterolemia. Participants received either 400 mg or 600 mg of encapsulated triphala powder.
After 10 weeks, significant reductions in lipid profile parameters were observed in both treatment groups.
Another comprehensive review published in 2021 analyzed 12 randomized, controlled trials involving 749 patients. The findings indicated that triphala supplementation led to significant reductions in low-density lipoprotein cholesterol, total cholesterol and triglycerides in six of the studies.
One of its three fruits, bibhitaki, has also been shown by researchers to inhibit atherosclerosis plaque progression in vitro.
5. Holds anti-inflammatory properties
Triphala’s high antioxidant and polyphenol content make it an excellent anti-inflammatory. Almost every disease involves some degree of inflammation.
Research on Ayurveda has relayed that triphala holds anti-inflammatory properties. One review article published in 2017, for example, discussed various pharmacological properties of triphala, including its anti-inflammatory effects.
The review highlighted that triphala’s polyphenols may modulate the human gut microbiome, promoting the growth of beneficial bacteria and generating anti-inflammatory compounds.
6. Supports gut health
Research has explored triphala’s potential benefits for gut health, focusing on its influence on gut microbiota and digestive functions, and the evidence supports its use in aiding digestion.
A four-week, randomized, double-blind, placebo-controlled pilot trial assessed the effects of triphala supplementation on gut microbiota in healthy individuals. Participants consumed 2,000 mg of triphala daily.
The study observed individualized responses, with trends indicating a decreased Firmicutes-to-Bacteroidetes ratio and an increased relative abundance of Akkermansia muciniphila, a bacterium associated with gut health.
Another review highlighted triphala’s role as a prebiotic, noting that its polyphenols can modulate the human gut microbiome. This modulation promotes the growth of beneficial bacteria, such as Bifidobacteria and Lactobacillus, while inhibiting undesirable microbes.
The bioactivity of triphala is elicited by gut microbiota to generate various anti-inflammatory compounds.
In addition, an in vitro study using a human gut model investigated triphala’s impact on the fecal microbiome and metabolome of obese adults. The findings revealed that triphala extract influenced metabolic pathways, notably activating phenylalanine, tyrosine and tryptophan biosynthesis, which are involved in energy metabolism regulation.
7. Boosts immunity
This herbal formulation is well-known for its immunomodulatory effects. As a review article published in the Indian Journal of Pharmaceutical Sciences noted, triphala helps modulate the immune system thanks in part to its high vitamin C content and bevy of antioxidants.
This helps the body defend against oxidative stress and free radicals, boosting the immune system.
8. Helps detox the body
One way in which this herbal formulation is believed to help detox the body is through its ability to enhance digestion and improve gut health. For instance, triphala has shown potential in helping improve gastrointestinal symptoms and treating irritable bowel syndrome, in part by helping the body rid itself of waste and toxins.
It also has displayed hepatoprotective effects in research, helping keep the liver functioning properly and detoxifying the body in the process.
9. Promotes blood sugar balance
Several studies have explored the potential of this Ayurvedic herbal formulation in promoting blood sugar balance. One study published in 2019 assessed the safety of oral triphala aqueous extract in healthy individuals.
Participants received 2,500 mg/day of triphala for 35 days. The results indicated that it was safe for consumption and led to a significant reduction in blood sugar levels on days 14 and 35.
Additionally, a 2021 systematic review analyzed 12 randomized, controlled trials involving 749 participants to evaluate triphala’s effects on lipid and glucose profiles, as well as anthropometric parameters. The findings suggested that triphala supplementation significantly decreased fasting blood glucose levels in diabetic patients.
However, no significant changes were observed in individuals without diabetes, so it may be more beneficial for those who already have diabetes or prediabetes.
10. Protects eye health
Both human and lab studies have confirmed this powerful blend benefits eye health. One clinical trial evaluated the impact of triphaladi ghana vati, an oral formulation of triphala, on patients with senile immature cataracts.
Participants were divided into two groups: one received triphaladi ghana vati alone, while the other received both triphaladi ghana vati and elaneer kuzhambu anjana, a topical application.
Both groups exhibited significant improvements in visual parameters, with the combined therapy showing more pronounced effects. The study concluded that these treatments could reduce and control the progression of immature cataracts.
Laboratory research also has investigated triphala’s potential in preventing selenite-induced cataracts. The findings have suggested that it might prevent or slow cataract formation, possibly due to its antioxidant properties.
While these results are promising, further studies are warranted to explore its role in human cataract prevention.
11. Aids oral health
It turns out this herbal remedy is especially useful for oral health, particularly when included as part of a mouthwash.
For example, one clinical study evaluated the efficacy of triphala mouthwash in reducing plaque and gingivitis. Ninety individuals with chronic generalized gingivitis were randomly assigned to three groups: placebo, triphala mouthwash and chlorhexidine mouthwash.
The study found that triphala mouthwash was effective in reducing plaque index, gingival index and oral hygiene index-simplified over 60 days, indicating its anti-inflammatory potential in managing gingivitis.
Another study involving 1,501 children aged 8 to 12 years assessed the impact of 0.6 percent triphala mouthwash on dental caries over nine months. Results indicated no significant increase in decayed, missing and filled surfaces scores, suggesting that triphala mouthwash is comparable to 0.1 percent chlorhexidine in preventing dental caries.
In a randomized, controlled trial with 57 high-caries-risk individuals, participants used either 6 percent Triphala mouthwash, 0.2 percent chlorhexidine or no mouthwash twice daily for 15 days. Both triphala and chlorhexidine groups showed significant reductions in salivary mutans streptococci counts (83 percent and 80 percent, respectively) after 15 days, with sustained effects at 45 days.
This suggests that triphala’s antibacterial action closely parallels that of chlorhexidine.
12. Promotes longevity
Should triphala be included in a longevity diet? Absolutely! In fact, research has shown it can contribute to increased life span and healthspan.
A systematic review of randomized, controlled trials indicated that triphala supplementation significantly improved lipid profiles, blood glucose levels and anthropometric parameters. These changes are associated with a reduced risk of cardiovascular diseases, which can impact overall longevity.
Triphala also has been recognized for its free radical-scavenging, antioxidant and anti-inflammatory effects. These properties may play a role in mitigating age-related oxidative stress and inflammation, potentially influencing life span.
How to use
Triphala should be available at your local health store, and it can easily be purchased online. It can be found in supplement form as a powder, capsule, tablet or liquid extract.
Triphala is usually taken on an empty stomach and can be ingested in a few different ways. The powder can be used to make a tea by adding a half-teaspoon of powder to a cup of hot water. Stir well, and wait for it to cool.
You can also combine the powder with honey or ghee before a meal.
Tablets and capsules are typically taken once or twice a day, before food. For a liquid supplement, you will typically be directed to take 30 drops in water or juice, one to three times daily.
As a digestive tonic and laxative, triphala is best taken in the evening, about two hours after eating, and at least 30 minutes before bedtime.
Whether you buy a powder, capsule or tablet, dosing directions should be provided on the packaging. In general, a larger dosing has more laxative effects while a smaller dose tends to be more gradually blood purifying.
Triphala can also be applied topically to the skin to speed the healing of bruises and sunburns. It is traditionally used as a tonic in hair and eye washes, as well.
As always, ask your healthcare provider for dosing recommendations if you are feeling unsure.
Triphala is not addictive and can be taken over long periods of time. However, it is recommended that every 10 weeks you should stop taking it for two to three weeks in order to give the body a rest and to maintain the effectiveness of the remedy.
Risks and side effects
Triphala may cause gastrointestinal side effects. When you first start taking it, side effects may include increased intestinal gas due to possible cleansing and detoxification effects on your digestive tract.
If you have loose stools or diarrhea after taking it, then this likely indicates that you are taking too high a dose and should reduce your dosage.
If you are using triphala for laxative purposes, then you should make sure that you do not exhibit any signs of dehydration, including muscle weakness, dizziness or excessive thirst. Discontinue use of triphala if you have symptoms of dehydration.
It should be used carefully or not at all by people taking blood-thinning medications. It is not recommended for pregnant or nursing women or children. It also should not be used with cases of diarrhea or dysentery.
If you have any ongoing health concerns or are taking other medications or supplements, check with your doctor to make sure that triphala is an acceptable herbal remedy for you.
Conclusion
- Incorporating triphala into your health regimen may offer a multitude of benefits, including enhanced digestive health, reduced inflammation and improved cholesterol levels.
- Its rich antioxidant content and synergistic combination of three potent fruits contribute to its efficacy in promoting overall well-being.
- However, it’s essential to consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking other medications.
- By integrating triphala mindfully, you can harness its traditional Ayurvedic properties to support your health naturally.
