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Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica)

Triphala is a traditional Ayurvedic blend of three fruits, amla and two myrobalans, whose plant compounds have a gentle laxative effect and support the gut. People mostly look at it for constipation-predominant irritable bowel syndrome, and the evidence for that use is limited. Trials in constipation more broadly found bowel movements became more frequent within a couple of weeks, but those studies were short, so they say little about long-term use.

Best evidence
Grade A
Conditions studied
6
Outcomes
7
Graded outcomes
3400

Evidence by condition

  • Strong
  • Moderate
  • Limited
  • Very limited

6 conditions

Obesity

Obesity: outcomes studied for Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica)
GradeOutcomeEffectSizeStudiesPeopleStudies list
Weight Loss

Meta-analysis (7 trials, n=458): Triphala significantly reduced body weight (WMD -2.99 kg, 95% CI -5.31 to -0.67, p=0.012), BMI (WMD -0.79 kg/m2, p=0.032), and waist circumference. 12-week RCT: Triphala group lost approximately 5 kg vs placebo. Systematic review (5 RCTs): Statistically significant decreases in body weight, BMI, and waist circumference.

Improves (the measure goes down)Moderate effect

High Cholesterol

High Cholesterol: outcomes studied for Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica)
GradeOutcomeEffectSizeStudiesPeopleStudies list
Lipid Profile Improvement

Systematic review (12 studies, n=749): Six studies showed significant reductions in LDL-cholesterol, total cholesterol, and triglycerides. 12-month trial in T2DM patients: Triphala 5g twice daily significantly reduced lipid levels (p<0.05). Mechanism involves inhibition of HMG-CoA reductase and enhancement of bile acid excretion.

Improves (the measure goes down)Moderate effect

General Oral Health

  • Gingivitis and Plaque Reduction: improves
General Oral Health: outcomes studied for Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica)
GradeOutcomeEffectSizeStudiesPeopleStudies list
Gingivitis and Plaque Reduction

Meta-analysis (7 RCTs): Triphala mouthwash as effective as 0.2% chlorhexidine for plaque-induced gingivitis. RCT (n=90, 60 days): Significant reductions in plaque index, gingival index, and oral hygiene index scores. Triphala superior to aloe vera and equal to chlorhexidine with fewer side effects. Cost-effective alternative with no staining or taste alteration.

Improves (the measure goes down)Large effect

Type 2 Diabetes

  • Blood Glucose Reduction: improves
Type 2 Diabetes: outcomes studied for Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica)
GradeOutcomeEffectSizeStudiesPeopleStudies list
Blood Glucose Reduction

Systematic review: Triphala significantly decreased fasting blood glucose in diabetic patients. 12-month trial (n=50): Triphala 5g twice daily significantly reduced blood glucose (p<0.001). 45-day study: Both fasting and postprandial blood glucose reduced. Mechanism via alpha-amylase and alpha-glucosidase inhibition.

Improves (the measure goes down)Moderate effect

Digestive Health

  • Constipation Relief: improves
  • Gut Microbiome Modulation: improves
Digestive Health: outcomes studied for Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica)
GradeOutcomeEffectSizeStudiesPeopleStudies list
Constipation Relief

Clinical trial: 1 week treatment increased average weekly bowel frequency by 64.4%, and by 79.5% after 2 weeks. RCT: Triphala churna (3-6g at night with warm water) showed significant improvement in bowel parameters. Mild laxative effect without causing dependence, strengthens bowel musculature.

Improves (the measure goes up)Moderate effect
Gut Microbiome Modulation

Double-blind RCT (PMID 32955913): Triphala supplementation showed trend toward decreased Firmicutes/Bacteroidetes ratio and increased Akkermansia muciniphila. Enhanced growth of beneficial Bifidobacteria and Lactobacillus while reducing harmful species. Increased short-chain fatty acid production, particularly butyrate.

Improves (the measure goes up)Small effect

Immune Health

  • Antioxidant Status: improves
Immune Health: outcomes studied for Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica)
GradeOutcomeEffectSizeStudiesPeopleStudies list
Antioxidant Status

Phase I clinical study in healthy volunteers: Triphala supplementation significantly increased SOD activity and decreased MDA and protein carbonyl concentrations. Rich in vitamin C, gallic acid, ellagic acid, and flavonoids. Free radical-scavenging activity comparable to ascorbic acid.

Improves (the measure goes up)Moderate effect

Key findings

  • Weight LossObesityImproves (the measure goes down)
  • Lipid Profile ImprovementHigh CholesterolImproves (the measure goes down)
  • Gingivitis and Plaque ReductionGeneral Oral HealthImproves (the measure goes down)

Shop the evidence-backed picks

Third-party tested Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica) products, in the forms the graded studies used where we can match them.

  • Grade A

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Studies cited

10 studies from PubMed

  1. Effects of Triphala on Lipid and Glucose Profiles and Anthropometric Parameters: A Systematic ReviewJ Evid Based Integr Med, 2021 · PMID 33886393
  2. Effect of triphala mouthrinse on plaque and gingival inflammation: A systematic review and meta-analysis of randomized controlled trialsInt J Dent Hyg, 2020 · PMID 32383334
  3. Modulatory Effects of Triphala and Manjistha Dietary Supplementation on Human Gut Microbiota: A Double-Blind, Randomized, Placebo-Controlled Pilot StudyJ Altern Complement Med, 2020 · PMID 32955913
  4. A novel polyphenolic prebiotic and probiotic formulation have synergistic effects on the gut microbiota influencing Drosophila melanogaster physiologyArtif Cells Nanomed Biotechnol, 2018 · PMID 29644870
  5. Therapeutic Uses of Triphala in Ayurvedic MedicineJ Altern Complement Med, 2017 · PMID 28696777
  6. Comparative Evaluation of Triphala and Ela Decoction With 0.2% Chlorhexidine as Mouthwash in the Treatment of Plaque-Induced Gingivitis and Halitosis: A Randomized Controlled Clinical TrialJ Evid Based Complementary Altern Med, 2017 · PMID 27932522
  7. Triphala, a New Herbal Mouthwash for the Treatment of Gingivitis: A Randomized Controlled Clinical TrialJ Periodontol, 2016 · PMID 27442086
  8. A randomized clinical trial to evaluate and compare the efficacy of triphala mouthwash with 0.2% chlorhexidine in hospitalized patients with periodontal diseasesJ Periodontal Implant Sci, 2014 · PMID 24921057
  9. Efficacy of 'Itrifal Saghir', a combination of three medicinal plants in the treatment of obesity; A randomized controlled trialDaru, 2012 · PMID 23351558
  10. Triphala and its constituents ameliorate visceral adiposity from a high-fat diet in mice with diet-induced obesityAltern Ther Health Med, 2012 · PMID 23251942

Protocols that include Triphala (Emblica officinalis, Terminalia chebula, Terminalia bellirica)