However you pronounce it, triphala is one of the best-known herbal formulas in Ayurveda, the traditional medicine system of India. Here's what's in it, what it's traditionally used for and what modern research actually shows.
What is triphala?
Triphala means "three fruits" in Sanskrit. It is a blend of three dried fruits native to the Indian subcontinent:
- Amalaki (Emblica officinalis, also called Indian gooseberry or amla)
- Bibhitaki (Terminalia bellerica)
- Haritaki (Terminalia chebula)
The fruits are usually dried, ground and combined in equal parts, then taken as a powder, capsule, tablet or liquid extract.
What is triphala traditionally used for?
In Ayurvedic practice, triphala is a cornerstone of gastrointestinal and rejuvenating care, used mainly as a gentle laxative to support regular bowel movements. Researchers have also looked at it for appetite, oral health and its antioxidant and anti-inflammatory activity, though much of that work is early.
The same review notes that triphala's polyphenols appear to interact with the gut microbiome, encouraging the growth of beneficial bacteria such as Bifidobacteria and Lactobacillus in research settings.
What does the research say about triphala?
Antioxidant activity
Triphala and each of its three fruits show antioxidant and free-radical-scavenging activity in lab tests. That's a promising starting point, but test-tube results don't tell us how much benefit a person gets from taking it. For background, see our explainer on what antioxidants are and what they do.
Cholesterol and body weight
Animal studies have reported lower cholesterol in rats fed a high-cholesterol diet and less visceral fat in mice on a high-fat diet when they were given triphala. Human results have been less encouraging: in a three-month, placebo-controlled trial, a combination of guggulu and triphala did not lower total or LDL cholesterol more than placebo. For now, triphala shouldn't be relied on for cholesterol or weight.
Digestion
Digestive regularity is where triphala has the longest track record, and most reviews describe its laxative action as its main use. Well-designed human trials are still limited, so it's best thought of as a traditional digestive aid rather than a proven remedy.
How to take triphala
Triphala is sold as powder, capsules, tablets and liquid extracts. Products vary a lot in strength, so follow the label and start low, especially as it can loosen stools.
Talk to your doctor before taking triphala if you're pregnant or breastfeeding, take prescription medicines, or have an ongoing digestive condition. Persistent constipation or a change in bowel habits deserves a check-up rather than a supplement.
Getting triphala in your greens
If you'd rather not add another product to your routine, triphala is one of the ingredients in our Easy Being Green superfood greens powder. Alongside 20+ organic greens from land and sea, it includes triphala and prebiotics to support more regular digestion, plus ashwagandha, an adaptogen. Our guide to what's in a greens supplement explains the rest of the formula.
