Above Sheetal Rawal. Scientist (human genetics) & Founder of Apsara Skin Care.
Triphala: A time-tested Ayurvedic supplement for digestion, toxic waste elimination & firmer looking skin with fewer lines & wrinkles
At the end of this post: I’ll teach you how I take Triphala.
In Ayurveda, digestive health has always been considered fundamental to overall well-being. How efficiently we digest food, absorb nutrients, and eliminate waste can influence how energized and balanced we feel each day. Modern research also recognizes that the gastrointestinal system is deeply connected with metabolism, immune function, nutrient availability, and the gut microbiome. A healthy digestive system makes nutrients available to help collagen building, which in turn prevents early aging of the skin. This reduces the look of lines, wrinkles and prevents premature skin sagging.
One traditional Ayurvedic formula has been used for centuries to support this balance: Triphala.
The name Triphala means “three fruits,” and the formula traditionally combines Amalaki (amla), Bibhitaki, and Haritaki. It has long been regarded in Ayurveda as both a digestive and rejuvenative preparation. Modern scientific research is now exploring many of the traditional Triphala benefits, particularly its relationship with digestion, elimination, antioxidant and anti-aging activity.
For me, Triphala has also become part of my personal wellness routine. Before sharing exactly how I take it, let us look more closely at what makes this Ayurvedic combination so effective.
What Is Triphala?
Triphala is a traditional Ayurvedic herbal mixture made from the dried fruits of three plants:
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Amalaki (Phyllanthus emblica or Emblica officinalis)
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Bibhitaki (Terminalia bellirica)
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Haritaki (Terminalia chebula)
Rather than relying on a single botanical, Ayurveda combines these three fruits into one formula. Research has identified numerous naturally occurring compounds in the formula, including gallic acid, ellagic acid, chebulinic acid, flavonoids, and other polyphenols. Many of these compounds have demonstrated antioxidant activity in laboratory research.
This combination of traditional use and emerging scientific investigation is one reason the potential Triphala benefits continue to attract interest.
Triphala Benefits for Digestion
Ayurvedic practice has long used Triphala to support regular elimination and digestive balance. Scientific reviews similarly describe the formula as having laxative activity that may facilitate the passage of stool through the colon.
Healthy digestion involves considerably more than simply moving food through the body. Food must be broken down so nutrients can become available for absorption, while material the body does not need must eventually be eliminated. Triphala aids both digestion as well as the removal of the toxic waste from the body.
Triphala Can Help Collagen Formation for Fewer Lines, Wrinkles & Firmer Looking Skin
Emerging laboratory research suggests that Triphala may have benefits that extend beyond digestive wellness to the biological processes involved in healthy-looking skin.
In one in-vitro study using human dermal fibroblasts and keratinocytes, Triphala extract increased collagen-I production and also increased the expression of genes associated with elastin, filaggrin, and other proteins involved in skin structure and barrier function. With collagen in the building mode, lines, wrinkles and sagging skin can look far less pronounced as we age.
The extract also demonstrated antioxidant activity and helped protect skin cells from oxidative stress and cellular damage.
These findings are especially interesting because Amalaki (amla), one of Triphala’s three fruits, naturally contains vitamin C and antioxidant polyphenols.
Vitamin C itself plays an essential role in normal collagen formation, while antioxidants help protect cells from oxidative stress associated with environmental exposure and skin aging. All this results in skin that looks firmer and does not succumb to rapid lines and wrinkles.
Triphala and the Ayurvedic Concept of Ama
In Ayurveda, ama generally refers to incompletely processed or accumulated material believed to develop when digestion and metabolism are not functioning optimally. Ayurvedic practitioners traditionally associate the accumulation of ama with imbalance and therefore emphasize digestion and elimination as part of maintaining health. Excess ama is a leading cause of bodily disease and rapid skin aging in Ayurveda.
Triphala for Gut Health: What Does Research Show?
Modern interest in Triphala for gut health has expanded because of the growing scientific focus on the intestinal microbiome. Triphala can promote a healthier gut microbiome, which alleviates common digestive issues. It also promoted better digestion and absorption of nutrients, which has a direct effect on wellbeing and skin aging.
Can Better Digestion Influence How Your Skin Looks?
Ayurveda has always taken a holistic view of beauty. Skin is not treated as an isolated surface; its appearance is considered connected with nutrition, digestion, rest, stress, and overall balance.
Skin requires adequate nutrients to maintain normal structure and function. Proteins, essential fatty acids, vitamins, minerals, and other dietary compounds ultimately depend on digestion and absorption before they can be used throughout the body.
Digestive wellness can thus support healthy-looking skin. With plenty of nutrients available, the body can build collagen for fewer lines, wrinkles and firmer looking skin. A balanced diet, sufficient hydration, regular sleep, sun protection, stress management, and appropriate skincare all remain important.
This whole-person perspective is especially consistent with Ayurveda: what you do for your external appearance should complement how you care for yourself internally.
Triphala, Amla, and Natural Vitamin C = Collagen Support for Firmer looking Skin
Another component of Triphala is Amalaki, commonly known as amla or Indian gooseberry.
Amla is well recognized for containing vitamin C as well as substantial amounts of polyphenols. Research analyzing Phyllanthus emblica fruit has consistently identified it as a naturally vitamin-C-rich fruit. Reviews of Triphala also identify ascorbic acid among its constituents.
Antioxidant Properties of Triphala
Vitamin C is not the only reason Triphala attracts interest.
The three-fruit mixture contains numerous polyphenolic compounds, including gallic acid, ellagic acid, tannins, and flavonoids. Experimental research has repeatedly demonstrated antioxidant activity in Triphala extracts.
Antioxidants help counter oxidative reactions involving reactive oxygen species. Oxidative stress is a normal area of biological research because excessive oxidative activity can contribute to cellular damage over time. When oxidative damage is controlled the skin looks fresher and is less prone to early or rapid formation of lines, wrinkles. Skin sagging can also be kept under check with adequate antioxidant repair.
How I Take Triphala
Here is how I personally include Triphala in my routine:
I usually take about 350 mg of Triphala after dinner, daily.
Over the years, I have learned to take a break for a few weeks and then resume.
Triphala can also be taken between meals. Personally, I prefer allowing my body time to digest my food before taking it because I associate Triphala with supporting elimination and digestive balance.
This is simply my personal routine, not a universal dosage recommendation.
Anyone considering a Triphala supplement—particularly for regular or long-term use—should discuss it with a qualified Ayurvedic practitioner or healthcare professional first. This is especially important during pregnancy or breastfeeding, when managing a medical condition, or when taking prescription medications.
