Gooseberry

BotanicalBest with a meal

What is it

Gooseberry refers to several tart fruits including European gooseberry (Ribes uva-crispa) and the unrelated Indian gooseberry (amla, Phyllanthus emblica). On supplement labels the term may apply to either; this page focuses on Ribes-type gooseberry.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Antioxidant support

Limited Evidence

In vitro and small human studies indicate measurable antioxidant capacity from gooseberry polyphenols and vitamin C. Clinical outcomes from Ribes-type berries are limited.

How it works

Gooseberries are dense sources of vitamin C, anthocyanins, flavonoids, and tannins. These compounds provide antioxidant activity and may support collagen synthesis (via vitamin C) and vascular health. The fiber content also supports digestion. Most research on 'gooseberry' for blood sugar, lipids, or hair growth actually involves amla (Indian gooseberry), which is botanically distinct. Confirm species before judging evidence.

Dosage

As food, a serving is about 100 g fresh fruit. Extract doses vary widely; no standardized dose exists.

When and how to take it

No special timing. Eat with meals for tolerability.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Fresh fruit

Traditional culinary form.

Vitamin C and anthocyanins are best preserved fresh or lightly cooked.

Gooseberry extract powder

Common in antioxidant blends.

Concentrations vary; polyphenol content not always standardized.

Safety

Safe when consumed as a culinary fruit. High intake may cause stomach upset due to acidity and fiber. Allergic reactions are rare.

Who should be cautious

No specific contraindications for the culinary fruit. People on warfarin or blood-sugar medication should verify whether a labeled 'gooseberry' product is actually amla, which has more documented interactions.

Interactions

No significant interactions reported for European gooseberry. If the product is actually amla, see the amla page for interactions with anticoagulants and antidiabetic drugs.

Food sources

Gooseberries, fresh

Amount
1 cup (~150 g)
%DV
—

Frequently asked questions

Is gooseberry the same as amla?⌄

No. Amla (Indian gooseberry) is Phyllanthus emblica and has distinct phytochemistry. Many supplement labels conflate them; check the Latin name.

Is gooseberry high in vitamin C?⌄

Yes. Fresh gooseberries provide roughly 30-40 mg vitamin C per 100 g, though less than amla, citrus, or kiwifruit.

References

Gooseberry on Wikidata — Wikidata link

Gooseberry on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Gooseberry (PubMed search) — PubMed link

Track Gooseberry with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

Coming to App Store
Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.