What Are the Health Benefits of Triphala—and How Can You Use It?

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• July 6, 2025January 14, 2026
• antioxidants Articles eliminates bacteria improve blood sugar lower cholesterol lower stress polyphenols triphala
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Triphala is an Ayurvedic remedy made of dried fruit from the alma, bibhitaki, and haritaki plants.  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.

Benefits of Triphala

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).1 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.

How To Take Triphala

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.

Is Triphala Safe?

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.

When buying a supplement, make sure the product is independently tested. Unlike medications, supplements are not regulated by the U.S. Food and Drug Administration (FDA). This means their quality and safety can vary. Independent testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, USP (United States Pharmacopeia), or ConsumerLab.

Written By Kirstyn Hill, PharmD, MPH, Published on July 3, 2025 and Medically reviewed by Leigh Weddle, PharmD