Triphala

Triphala's laxative action comes mainly from haritaki, whose tannins and anthraquinone-like compounds stimulate colonic motility, combined with the fiber and osmotic effect of the fruit pulp; unlike senna, the effect is gentle and tends to regulate rather than purge. The hydrolyzable tannins (chebulagic acid, gallic acid, ellagic acid) are potent antioxidants and have anti-inflammatory, antibacterial, and antiglycation activity in laboratory studies; in the mouth they inhibit Streptococcus mutans and plaque formation. Gut bacteria convert triphala's polyphenols into urolithins and other metabolites that may have systemic anti-inflammatory and prebiotic effects, and animal studies show triphala increases Bifidobacteria and Lactobacilli. Amla's polyphenols improve insulin sensitivity and lipid metabolism in animal models, which may underlie reported effects on weight and blood sugar. Triphala also chelates metals and may modulate immune signaling, though these effects have not been demonstrated clinically.

Human studies on triphala are small and almost all from India. A 2012 RCT of 62 obese adults found 5 g of triphala twice daily for 12 weeks reduced body weight by about 4.8 kg, waist and hip circumference, and fasting glucose compared with placebo — a notable result that has not been replicated. Several RCTs of triphala mouthwash in gingivitis and periodontal disease, including a 2014 trial of 1,431 students and a 2016 trial in 120 adults, found it reduced plaque and gingival inflammation comparably to 0.2% chlorhexidine with less tooth staining. For constipation, open-label and traditional reports describe reliable bowel regulation, but placebo-controlled trials are lacking; a 2017 systematic review noted that most GI evidence is preclinical. A 2005 pilot study found triphala reduced blood glucose in type 2 diabetics, and small trials have reported improvements in dental caries, stress markers, and hair health. Laboratory and animal data on antioxidant, anti-inflammatory, antimicrobial, and anticancer effects are extensive. Overall, triphala has a strong traditional record and good safety, with preliminary clinical evidence strongest for oral health and weakest for its most common use, constipation.

Gallic acid, ellagic acid, chebulinic and chebulagic acids (hydrolyzable tannins), emblicanin A and B, vitamin C (from amla), flavonoids (quercetin, luteolin), and fiber

Triphala's gallic and ellagic acids are absorbed in the small intestine, while the larger tannins reach the colon and are metabolized by gut bacteria into bioactive urolithins over 24–48 hours, so some benefits depend on the individual's microbiome. Traditional preparation steeps the powder in warm water overnight or takes it at bedtime, which allows the laxative effect to occur by morning. Taking it with meals reduces absorption of iron and some drugs because of tannin binding, so it is usually taken separately from food and medications. Effects on bowel habit appear within days; metabolic and oral health effects were measured over 4–12 weeks.

• Amla (Indian gooseberry) is eaten fresh, pickled, or as juice in South Asia
• Haritaki and bibhitaki are not typically consumed as foods