Citrus Bergamot: Scientifically Proven Benefits You Need to Know
- Herbs around us
- Oct 2
- 3 min read
Updated: Oct 15
Citrus bergamot has long been valued in southern Italy for its fragrance and use in tea. Today, this unique citrus fruit is gaining attention for another reason: its potential health benefits. Extracts from citrus bergamot are now used in supplements that may support cholesterol balance, heart health, and overall metabolic function.
In this guide, we’ll explore what citrus bergamot is, the science behind its benefits, possible side effects, and how to choose a supplement that’s right for you.
Quick Answer
Citrus bergamot supplements are concentrated extracts of the bergamot fruit, rich in antioxidants and polyphenols. Research suggests they may help lower LDL cholesterol and triglycerides while raising HDL cholesterol, making them a promising natural option for heart health. Typical doses are 500–1,000 mg per day. They are generally safe, but anyone taking cholesterol medications should consult a healthcare provider before use.
What Is Citrus Bergamot?
Citrus bergamot (Citrus bergamia) is a small, fragrant fruit grown primarily in Calabria, Italy. While its essential oil is widely used in perfumes and Earl Grey tea, supplements focus on the fruit’s polyphenolic compounds—especially brutieridin and melitidin—which are unique to bergamot. These compounds have been studied for their role in cholesterol and cardiovascular health.
Health Benefits of Citrus Bergamot Supplements
Supports Cholesterol and Heart Health
The strongest evidence for citrus bergamot comes from its effects on cholesterol. Clinical studies have found that standardized extracts can reduce LDL cholesterol, lower triglycerides, and increase HDL cholesterol. These combined effects make bergamot a valuable natural support for heart health.
Helps with Blood Sugar and Metabolic Balance
Research also suggests bergamot may play a role in improving metabolic health. Some trials show improvements in fasting blood sugar levels and markers associated with metabolic syndrome, such as waist circumference and blood pressure.
Provides Antioxidant and Anti-Inflammatory Protection
Citrus bergamot is rich in polyphenols, which act as powerful antioxidants. They help reduce oxidative stress and inflammation, both of which contribute to cardiovascular disease and aging.
May Support Weight Management
While not a weight-loss pill, bergamot may support weight control indirectly by improving lipid metabolism and helping maintain balanced blood sugar. These effects can complement a healthy diet and lifestyle.
Safety and Side Effects
Citrus bergamot is generally safe when taken at recommended doses, but some people may experience mild digestive upset. Rarely, higher doses have been linked to muscle discomfort, especially in people also taking statins.
Because bergamot may interact with cholesterol-lowering medications, it’s important to consult your healthcare provider before starting. Pregnant or breastfeeding women should avoid use unless advised by a doctor.
Dosage and Best Time to Take
Most clinical studies use doses of 500–1,000 mg per day of standardized citrus bergamot extract. The supplement is usually taken with meals to improve absorption, and benefits are typically observed after 8–12 weeks of consistent use.
Choosing the Best Citrus Bergamot Supplement
When selecting a bergamot supplement, quality matters. Look for:
Standardized extracts with clear labeling of polyphenol content.
Third-party testing to ensure purity and potency.
Vegan or non-GMO capsules for clean formulation.
Transparent ingredient lists without unnecessary fillers.
Comparing Bergamot to Other Options
Bergamot vs Statins: Statins are prescription drugs for cholesterol management. Bergamot may offer milder support but should never replace prescribed medication without medical guidance.
Bergamot vs Red Yeast Rice: Both are natural cholesterol supports. Red yeast rice contains compounds similar to statins, while bergamot provides additional antioxidant benefits.
Bergamot vs Berberine: Berberine is better studied for blood sugar control, while bergamot primarily supports lipid balance. Some supplements combine the two for broader metabolic support.
Citrus bergamot supplements have earned attention for their potential to support cholesterol, heart health, and overall metabolic balance. They are not a replacement for medical treatment, but may be a useful addition to a wellness routine when combined with a healthy lifestyle.
If you’re considering adding citrus bergamot to your supplement plan, choose a high-quality, standardized product and consult your healthcare provider, especially if you take prescription medications.
FAQ
Does citrus bergamot really lower cholesterol?
Yes. Research suggests it can lower LDL cholesterol and triglycerides while raising HDL cholesterol.
Is citrus bergamot safe?
Generally safe at standard doses, but may interact with statins or other cholesterol medications.
How much citrus bergamot should I take?
Most studies use 500–1,000 mg per day of standardized extract.
When should I take citrus bergamot?
With meals, daily, for consistent benefits over 8–12 weeks.
What is the best citrus bergamot supplement?
Look for standardized extracts, third-party testing, and transparent labeling.
References
Mollace V, et al. Citrus Bergamot: From Calabrian Traditional Medicine to Clinical Use. Front Pharmacol. 2019.
Gliozzi M, et al. Bergamot polyphenolic fraction improves metabolic syndrome. Int J Cardiol. 2014.
Mayo Clinic. Cholesterol management: Lifestyle and natural products.
NIH Office of Dietary Supplements. Botanicals and Other Dietary Supplements.
