Triphala, meaning “three fruits,” is a traditional Ayurvedic herbal medicine made of the dried fruit of three different Indian plants: alma (Emblica officinalis), bibhitaki (Terminalia bellirica), and haritaki (Terminalia chebula). The mixture has been used for thousands of years and is thought to help people live longer and healthier lives.
Though more research is needed, triphala has been described as having antioxidant, anti-inflammatory, anti-stress, pain-relieving, purifying, and rejuvenating properties.
Improves Digestion and Gut Health
Triphala may help with digestion and how well your body absorbs and breaks down food. It acts as a prebiotic, raising the “good” bacteria and reducing the “bad” bacteria in your mouth and gut. Triphala has historically been used to treat gut issues like ulcers, stomach pain, constipation, gas, and colon inflammation (colitis).
More research is needed to understand the best triphala dose for digestion and gut health.
Improves Cavities and Mouth Health
Triphala has been shown to lower inflammation and kill bacteria in the mouth that can cause cavities, dental plaque, and gum inflammation (gingivitis). The buildup of harmful organisms in the mouth is the cause of these health conditions.
Multiple studies in adults and children have found that triphala mouthwash improves gingivitis as well as the commonly prescribed chlorhexidine mouthwash. Triphala may also cost less and have fewer side effects than typical mouthwashes for gingivitis, making it an affordable and safe option.
Relieves Stress and Improves Mental Health
Triphala may help with stress by lowering inflammation and improving the health of your cells. Triphala is made up of several polyphenols, natural plant compounds known to act as antioxidants. Researchers have found that polyphenols can lower stress, relieve anxiety and depression symptoms, and improve overall brain function.
The herb may also improve stress hormone levels in the body, which could help you feel less stressed.
Other Possible Benefits
More studies are needed to determine if the herb works for these conditions, but possible benefits of using triphala include:
- Lowers cholesterol and blood fat levels
- Improves blood sugar and insulin levels
- Lowers inflammation and cellular stress by acting as an antioxidant
- Lowers body weight and body fat
- Eliminates bacteria and fungi that may cause illness or infection
- Helps antibiotics work better to get rid of bacteria
- Prevents DNA and cell damage that can cause cancer
- Slows the growth of certain cancers
Talk with your healthcare provider if you are thinking about taking the herb for your health conditions.
Triphala is available in many forms, including capsule, tablet, liquid, powder, and tea. Triphala usually has a sweet, sour, and bitter taste. It also has a strong, pungent smell. It is often described as “earthy” or “spicy.”
More research is needed to understand the best time to take triphala. Triphala can cause diarrhea, but taking the herb at bedtime may help reduce this side effect.
Dosage
More research is needed on recommended triphala dosing. The dose commonly used in many studies is around 1 gram daily. Doses up to 2,500 milligrams are considered safe.
Read the label of the triphala product you are using and talk with a healthcare provider to decide on the dose you should take. Since the herb can cause diarrhea, it is best to start at a low dose.
Overall, triphala is safe. Many studies using the supplement report no adverse effects. Large doses may increase your risk of stomach pain and diarrhea.
There is no information available on how safe triphala is in people who are pregnant or lactating. Talk with your healthcare provider to decide if the supplement would be safe for you.
Potential Drug Interactions
Triphala may affect how well your body breaks down and absorbs certain medications. The herb may influence how well CYP450 enzymes work. CYP450 enzymes are substances in the body that help break down medication and other organisms. Talk with your healthcare provider to see if anything you are taking may be affected by triphala.
Can You Take Too Much?
Triphala is considered safe with a low risk for side effects. Higher doses of triphala may raise your risk for side effects like diarrhea and stomach pain. In one study, a dose of 2,500 milligrams a day for 28 days was safe in adults without health conditions. More research is needed on the safety and ideal dose of triphala.
Most triphala studies report no serious side effects from the herb. Possible side effects include diarrhea and stomach pain, especially when you use high doses. If you have side effects, stop taking the supplement and talk with your healthcare provider.
Triphala is a traditional Ayurvedic herbal medicine thought to help promote longevity. The herb has been used in traditional Indian medicine for centuries and may support gut, mouth, and mental health. Triphala is considered safe, and may cause side effects like stomach pain or diarrhea if used in large doses.
More research is needed to determine the best triphala dosage to treat or prevent certain medical conditions. Talk with your healthcare provider if you are interested in taking triphala. They can help you decide if the supplement is a safe and useful option for you.
