The Health Benefits of Haritaki

Haritaki (Terminalia chebula) is a tree native to southern Asia and India. Sometimes referred to as chebulic myrobalan, the dried fruit of this tree has a long history of use in Ayurveda. It is said to support the Vata dosha and is one of three dried fruits that make up the Ayurvedic formula Triphala. People use haritaki to promote healing from a number of conditions ranging from sore throat and allergies to constipation and indigestion.

Haritaki is rich in vitamin C and substances found to have antioxidant and anti-inflammatory effects. In addition to its natural state, haritaki is also available in powder or dietary supplement form.

Health Benefits

There's a lack of clinical trials supporting the claims that haritaki can improve your health. So far, most of the evidence for haritaki's health effects comes from preliminary, animal-based research and laboratory studies.

Preliminary research in humans suggests it may offer certain health benefits, but more is needed to confirm this.

Cavity Prevention

A 2010 study published in Oral Health & Preventive Dentistry suggests a haritaki-based mouthwash may help prevent cavities.

In the study, 30 people were given either distilled water or a mouthwash made with haritaki. Researchers analyzed saliva samples collected after rinsing and found the haritaki-based mouthwash was significantly more effective in reducing levels of bacteria linked to the development of cavities.

Pain Relief

Haritaki may help with pain management, suggests a small study published in the Journal of Anaesthesiology Clinical Pharmacology in 2016. Researchers gave study participants a single oral dose of Terminalia chebula or a placebo and found that Terminalia chebula increased pain threshold and pain tolerance compared to the placebo.

Further studies found haritaki extracts show promise for treating knee pain. A 90-day randomized, placebo-controlled, double-blind study of 105 people with knee osteoarthritis, published in 2018 in the Journal of Medicinal Food found, found the extract:

• Relieved pain
• Increased physical function
• Improved quality of life

Cholesterol

A 2010 study from the Journal of Advanced Pharmaceutical Technology & Research determined that haritaki helped reduce total cholesterol in mice. The study authors also found that haritaki helped reduce the animals' levels of triglycerides, a type of blood fat known to increase heart disease risk when elevated.

The research on haritaki's effect on cholesterol levels, however, is limited to animal studies, and it is too soon to recommend the supplement for this purpose.

Oxidative Stress

Haritaki may help increase the expression of antioxidants found to fight oxidative stress, according to a 2009 study from Cell Biochemistry and Function. In tests on aging rats, the study's authors observed that treatment with haritaki helped boost concentrations of several antioxidants, including:

• Glutathione
• Superoxide dismutase
• Vitamin C
• Vitamin E

This research, too, is limited to animal studies, so haritaki can't yet be recommended for improving health in this way.

Blood Sugar

In a 2010 animal-based study from Phytotherapy Research, scientists ran a series of experiments involving rats with metabolic syndrome and discovered that haritaki may help treat the condition by lowering blood sugar levels.

Those looking to prevent or treat diabetes or metabolic syndrome may find this promising, but should not stop recommended treatment in favor of taking haritaki, as more research is needed to determine its effectiveness for this use.

Possible Side Effects

The safety of long-term use of haritaki isn't known. However, since haritaki may reduce blood sugar levels, there's some concern that using it in combination with blood-sugar-lowering medications may have harmful effects.

Haritaki should not be used by pregnant women, nursing mothers, children, those with medical conditions, or people who are taking medications without consulting a doctor.

Selection and Preparation

In addition to being one of the ingredients in the formula Triphala, haritaki is also sold alone as a powder, capsule, and dried fruit.

The shell of the haritaki fruit and the stone should not be consumed.

Haritaki supplements are available for purchase online, in many natural-foods stores, and in stores specializing in dietary supplements. Look for brands that are certified organic.

The U.S. Food & Drug Administration (FDA) does not regulate supplements and the content of some haritaki products may differ from what is specified on the product label. There is no standard recommendation for dosing; follow product label instructions.

Other Questions

Can haritaki relieve stress?
In Ayurvedic medicine, haritaki is considered a powerful adaptogen—an herb that boosts the body's resiliency to stress. It may minimize the harmful effects of stress on the body, but it isn't known for having sedative properties like other stress-relieving herbs.

What does haritaki taste like?
The haritaki fruit has been described as sweet and sour with an astringent taste. The powder, like the fruit itself, has a bitter taste, so many people prefer the capsule form.

A Word From Verywell

While there's some interesting preliminary research on haritaki, it's too soon to recommend it as a treatment for any condition. If you're considering trying it, talk with your primary care provider first.