What is Triphala? + How It May Benefit Health, Digestion, Metabolism, Heart Function, & More

Few herbal formulas are more famous in Ayurveda, India's traditional herbal and wellness practice, than Triphala.

Considered a panacea-like formula, Triphala has been recommended for centuries for various aspects of health, from digestion and constipation to longevity and skin health.

In this article, we’ll explore the rich history of Triphala in Ayurveda, including what modern research has discovered about how it works, its potential benefits, and possible side effects.

What is Triphala?

Triphala is an Ayurvedic herbal formula consisting of three (tri) fruits (phala): 

1. Amalaki, also known as Amla or Indian Gooseberry
2. Bibhitaki
3. Haritaki 

These are typically mixed in equal parts to create Triphala. Sometimes, the tree gum resin Guggulu will be added for specific effects.

According to foundational Ayurvedic texts, the use of Triphala dates back over 1,000 years.REF#3608

Ancient Ayurvedic practitioners believed that taking Triphala Rasayana (Triphala with honey and ghee) daily could make a person live for one hundred years devoid of old age and diseases.

Triphala originated in India and then was introduced to China via the Silk Road. It is now used extensively throughout East Asia and is the most common herbal formula used in Tibetan medicine.REF#3609

Triphala is unique in that it contains five flavors recognized in Ayurveda: astringent, bitter, pungent, sweet, and sour. 

It is considered a tridoshic rasayana, meaning it is appropriate for all doshas* (types of people) and promotes immunity, strength, and a youthful body, mind, and spirit.

*A dosha is considered a person’s universal energy related to their unique physical, mental/emotional, and spiritual self. 

Ayurvedic practitioners make recommendations to people according to their dosha: Vatta, Pitta, or Kapha. 

In addition to its use as a Rasayana or tonic-like formula, Triphala was also recommended for various aspects of health and wellness.

History and Traditional Uses of Triphala in Ayurveda

As one of the longest-used herbal formulas in history, Triphala has a long list of traditional uses, including:

• Anti-aging
• Adaptogenic (supports normal stress response)
• Bronchodilator (promotes respiratory function)
• Cardiovascular support
• Carminative (for occasional stomach upset, gas, bloating)
• Digestive support
• Energy
• Expectorant (supports clear airways)
• Immune function
• Metabolic function
• Longevity
• Occasional constipation
• Stress and emotional health
• Sugar metabolism
• Supporting normal inflammatory response

Triphala’s long-standing reputation in Ayurveda has made it the subject of several research studies with encouraging results.

Next, we’ll explore what science has revealed about the mechanisms behind this three-fruit formula and how it may benefit health.

7 Benefits of Triphala

It has been long established that fruits and berries contain a wealth of health-supportive nutrients and plant compounds like antioxidants, vitamins, and minerals.

Therefore, it should come as no surprise that Triphala contains an impressive range of phytochemicals believed to be responsible for its Rasayana status.

Some of Triphala’s primary active plant compounds include:REF#3610

• Antioxidants such as tannins, gallic acid, ellagic acid, and chebulinic acid
• Flavonoids such as quercetin and luteolin
• Saponins
• Anthraquinones
• Amino acids
• Fatty acids
• Vitamin C

The following are seven potential benefits of Triphala, backed by modern research and traditional Ayurvedic use.

1: Triphala Supports Digestive Function

Triphala is best known for its effects on digestive function, including acting as a digestive tonic and helping ease occasional constipation.

Modern research has shed some light on why Triphala has been long-prized as a digestive aid.REF#3611

Studies have confirmed Triphala acts as a gentle laxative and may provide gastroprotective properties, likely from its naturally occurring antioxidants.

Human and animal studies suggest its traditional use as a carminative (a type of herb that helps ease common digestive complaints like gas and bloating) may be sound.

Triphala may also help improve appetite and promote optimal digestive and absorption of food and nutrients.REF#3612

In addition, research has shown Triphala may support gut microbiome function via how its polyphenols, such as chebulinic acid, are transformed into bioactive metabolites by gut microbiota, which may help prevent oxidative damage.REF#3612

Triphala’s long history of use as a digestive tonic, coupled with anecdotal evidence and emerging research, suggests it may benefit various aspects of digestive function.

2: Triphala is Rich in Antioxidants

We always hear about new “superfruits” like goji berries, wild blueberries, or dragonfruit.

However, history suggests the fruits in Triphala were the original superfruits.

As previously mentioned, analysis of Amalaki, Bibhitaki, and Haritaki revealed the combined presence of a concentrated range of antioxidants such as polyphenols, flavonoids, and vitamin C.REF#3613

Amalaki alone, for example, is one of the world’s richest sources of vitamin C.REF#3614

These antioxidants may support various aspects of health by scavenging free radicals.

Free radicals are a natural by-product of bodily processes and may also be introduced by certain foods, environmental toxins, and lifestyle choices. 

However, these unstable molecules can damage cells and bodily systems if their numbers become too large.

Antioxidants, whether produced by the body or ingested via foods and beverages, help keep free radicals under control, which promotes healthy cell function, normal inflammatory response, and normal aging.

This may be why the ancient Vedics considered Triphala a Rasayana and longevity tonic. 

Studies have also confirmed Triphala’s antioxidant compounds may provide a wealth of benefits for cellular function, immune function, and inflammatory response.REF#3615 REF#3616

3: Triphala May Help Reduce Stress & Protect Cognitive Function

Rasayanas, like Triphala, are widely used in Ayurveda to help mitigate wear and tear from stress.

Triphala also had adaptogenic qualities. Like Rasayanas, adaptogens are a class of herbs that support the body’s stress response.

Animal studies suggest it may benefit various aspects of the stress response, including:REF#3617

• Protecting against cold-induced stress.
• Preventing noise-induced stress. 
• Triphala’s polyphenols may promote cognitive resilience against stress.

Emerging research suggests Triphala’s antioxidants, specifically its polyphenols such as Gallic Acid, Quercetin, and Ellagic acid, may contribute to its potential effects on stress.

For example, studies on the effects of Triphala on stress and cognitive function have shown its polyphenols may work by activating the receptors of 5-HT and brain-derived neurotrophic factor (BDNF), which in turn alter neuronal and synaptic functions.REF#3618

Although more research is needed to understand how these polyphenols work, what has been documented through animal research on how specific polyphenols may interact with the brain, the gut-brain connection, and neurotransmitter function is encouraging.

4: Triphala May Promote Metabolic Function

Triphala has long been used in Ayurveda and other Traditional Asian wellness practices to promote metabolic function.

Metabolism involves many organs and systems, including the hypothalamus, liver, thyroid, digestive system, gut microbiome, and cardiovascular system.

Therefore, it stands to reason that a broad-spectrum Rasayana, like Triphala, may be beneficial.

Research also suggests a potential benefit, showing Triphala has cardio-protective benefits and may support normal glucose metabolism.REF#3619

More research is needed; however, these findings are encouraging.

5. Triphala May Promote Normal Immune Regulation (Modulation)

Research has shown that any herb, food, or substance rich in antioxidants can also benefit immune function.

This is due to the intimate relationship between immune function and inflammatory response, which is also related to the gut microbiome and other aspects of biological function.

As you’ve already learned, Triphala contains a complex blend of various antioxidants that have been shown to support a normal inflammatory response.

It’s also been shown to benefit the gut microbiome, which makes up a large percentage of our immune system.

For these reasons, research has shown Triphala may support immune function via its positive effects on immune system regulation (also known as immune modulation).

Research has also shown Triphala may have effects on more specific aspects of immune function, such as histamine response.REF#3620

6. Triphala May Support Various Aspects of Cardiovascular Function

Triphala’s reputation as a longevity remedy suggests it may benefit many of the body’s primary organs and systems, including the cardiovascular system.

Its effects on cardiovascular function are multidimensional due to its potential systemic benefits on digestive function, microbiome health, inflammatory response, metabolic function, and stress.

Research also suggests Triphala may support normal cholesterol and the production of red blood cells and hemoglobin.REF#3612

7. Triphala May Promote Oral Health

Emerging research about potential safety issues surrounding ingredients in oral care products has more people searching for herbal alternatives.

People cared for their teeth and oral microbiomes for thousands of years using plants—why abandon that practice now?

Triphala is one of those traditional formulas believed to support healthy teeth and gums. You can even find it in Ayurvedic toothpastes and oral care products.

Research suggests this use may be valid, showing a mouthwash made with Triphala had a protective effect on teeth, gums, and the oral microbiome.REF#3621

Side Effects & Possible Contraindications of Triphala

Triphala has been used for over 1000 years and is considered very safe.

It has been extensively tested in animal experiments and clinical trials and has shown no adverse effects. REF#3622

Results of acute and subacute oral toxicity studies of Triphala on rats found a maximum tolerated dosage of 5000 mg/kg body weight was safe.

The same researchers conducted a clinical trial and indicated that 2500 mg/d of Triphala for 28 days was considered safe when administered to ten healthy male and ten female volunteers.

Another clinical trial evaluating triphala ethanolic extract found no adverse effects in healthy volunteers taking 1050 mg/d orally for 14 days.

Since Triphala has a mild laxative effect, loose stools are one of the more common side effects.

Check with your healthcare practitioner before taking Triphala if you are nursing, pregnant, or experiencing gastrointestinal illness or any other chronic condition.

How To Take Triphala

Triphala is most commonly taken as a supplement, although some Ayurvedic practitioners may recommend Triphala powder mixed with warm water, honey, and or ghee.

Recommendations for when, how much, and how to take it may vary based on your health goals and the practitioner recommending it.

For example, in Ayurveda, it may be recommended 30 minutes before meals to increase digestive fire, but it may be recommended at another time to support metabolic function or promote balancing of specific doshas.

Check with your healthcare practitioner for individual recommendations.

For high-quality Triphala, look for products made with organic herbs, berries, and fruits tested for purity, contaminants, potency, freshness, and identity.

Interested in Learning More About Ayurvedic Herbs?

Ayurveda is one of the world’s oldest and most fascinating traditional herbal and wellness practices.

To learn more about specific herbs used in Ayurveda, check out the following articles:

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